Training Log Archive: HammerIn the 31 days ending Jul 31, 2006:
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Monday Jul 31, 2006 #
Note
slept:5.0 (injured) (rest day)
In preparation for the WOC Sprint races I'll relax today by working on touching up two research papers and relaxing later in the day as I've been up a little later than planned the last two nights now - editing those same papers. Not the amount of sleep I like to get before a big race but it has been nice to 'get away' from the pre-race stress. The sprints could be my final races for quite a few months as I'm sick of having to run with pain and as RT says I'm only making it worse by trying to race and train on it. I'll need either a big rest period or surgery and I'll find out what is the best option in 10 days when back in the Hammer.
Sunday Jul 30, 2006 #
Orienteering 20:00 [3]
slept:5.5 shoes: Ice Bugs Lime
Sprint training south on Mindeparken with falcon and Sandy HJ in the AM. Knee was very sore (worse than SOW) so lots of ice today. Nav went well but was tired.
Orienteering 20:00 [3]
shoes: Ice Bugs Lime
PM: Jogged, walked and raced portions of the Swiss Sprint Test at Skade Bakker with Falcon and MrPither. Knee 'locked up' again tonight. This hasn't happened since this badly since I was in DK in June. Will rest tomorrow and hope for the best Tuesday AM.
Saturday Jul 29, 2006 #
Orienteering race 40:00 [4] ***
spiked:13/15c slept:7.0 (injured) shoes: Integrator Red
WOC Middle Qual: Well this wasn't what I expected back in March/April when my fitness and speed was at an all time high - but certainly better than I thought was possible 4 weeks ago at the UK test races when I couldn't run in the woods at all. But I am still searching for that perfect race at WOC. Oh well.....so what happened? I started out well but even with zero mistakes, no hesitation and good routes on the first few controls I knew I wasn't running anywhere near the speed that I was doing in early May. I think I stressed a little about that and then I had to ditch the glasses (fogged up due to humidity) and twisted the knee going into 7. BUT I expected the knee to be a problem so put that behind me but then still lost focus and proceeded to mess up #8 and #9. #9 was probably my worst leg ever at a WOC. Really dumb mistake. Even though I knew the final was out of reach after that I was pleased I was able to push to the end and recover from the stupid mistakes. It was also great that several legs I had today were legs I had visualized before using the old map in my armchair orienteering. Like Tero says - it feels like you were there before. Time to refocus for the sprint which will be flat and easier on the knee. I still believe a trip to the final is possible but the relay may be just too tough for me - dunno.
Running 20:00 [1]
shoes: Integrator Red
Friday Jul 28, 2006 #
Event: WOC 2006
Orienteering 25:00 [3] ***
spiked:10/11c slept:8.0 (injured)
WOC Middle Model in the pouring rain. Nice comfortable run but with knee pain once again on the hills. Looking forward to the qual. tomorrow and the team is fit and ready to go. I'm predicting a record number of Canadians make the "A" finals this year. Go Canada Go.
Thursday Jul 27, 2006 #
Orienteering 20:00 [4] ***
spiked:9/9c (injured) shoes: Integrator Red
Short O course at closer to race speed with Pamtastic, the Shadow and J-Bird! So nice to go to a WOC and feel 'at home' and comfortable with the terrain and not have to fight jet lag. theShadow drove the 'cool car' which gave me a break on the knee.
Something is rotten in the state of Denmark forests. I mean there is a really big stink in some of the woods here.
Something is rotten in the state of Denmark forests. I mean there is a really big stink in some of the woods here.
Running 10:00 [3]
(injured) shoes: Integrator Red
Warm-up and cool down strides shadowing theShadow.
Wednesday Jul 26, 2006 #
Orienteering 20:00 [3] ***
spiked:8/9c (injured) shoes: Ice Bugs Lime
Training race in terrain similar to middle distance. Pushed hard in bits and found the footing easier and the hills seemed like mere 'bumps' after SOW. Really enjoyed the area and excited about the challenges for Saturday's race. Nice swim afterwards with Pamtastic.
Running 20:00 [3]
shoes: Ice Bugs Lime
Tuesday Jul 25, 2006 #
Running 20:00 [3]
(injured)
More DWR with Adventure Girl! Now for another long drive....
Monday Jul 24, 2006 #
Running 30:00 [3]
(injured)
With Adventure Girl! Threw in some faster water running here and there and in between the underwater telephone game.
Sunday Jul 23, 2006 #
Running 20:00 [1]
(injured)
While AG! was swimming. Had an ice-bath after a long day of driving on the Autobahn. Checked in to a spa for a few days to chill-ax and hopefully mend my ailing knees.
Saturday Jul 22, 2006 #
Note
(injured) (rest day)
Knee too sore to walk downhill let alone run 500m of downhill so took the last day off. That was the plan several months ago anyway so I went in to coaching mode for Adventure Girl! instead. She had another decent run and was the only Wadd Squader to finish all 6 days.
One week to WOC. Hard to know what my fitness level is at the moment since I can't run up or down hills without pain and when it was flat I had trouble with altitude. Need to rest the knee now. Good news is that my technical went very well except for Day#1 after my knee started to really hurt. So the key for WOC will be to try to ignore the knee and stay focussed and then rest it well before the finals.
One week to WOC. Hard to know what my fitness level is at the moment since I can't run up or down hills without pain and when it was flat I had trouble with altitude. Need to rest the knee now. Good news is that my technical went very well except for Day#1 after my knee started to really hurt. So the key for WOC will be to try to ignore the knee and stay focussed and then rest it well before the finals.
Friday Jul 21, 2006 #
Orienteering race 30:00 [4] ***
spiked:17/19c (injured) shoes: Integrator Red
SOW Day#5. Today was the urban short distance. My goal was to (as Boris says) "Just Give 'er" today. Unfortunately I woke up in the middle of the night puking (altitude?) and the knee was quite sore. So ran as hard as I could. Very physical early and I made a dumb error that cost me over 2 minutes. On the way from #4 to #5 I ran past #1 and then started reading the map to #2 (which looked like a 5). After that i settled down and enjoyed a rather technical section through the streets of Zermatt.
Check out waddsquad.blogspot.com to see what Etoile did today.
Check out waddsquad.blogspot.com to see what Etoile did today.
Running 15:00 [1]
shoes: Integrator Red
Thursday Jul 20, 2006 #
Orienteering race 1:00:00 [4]
spiked:16/17c shoes: Ice Bugs Lime
SOW Day#4. Had planned to take today off but the area looked really cool - and it was. Missed #1 by 10s and that was it for errors but maybe lost 45-60 s on a bad route choice. Unfortunately I had trouble on the downhills. Knee started hurting 15s into the race. Ran quite hard in the middle flat'ish portion of the course. A couple more altitude burps today but no puking yet (unlike Pither).
Wednesday Jul 19, 2006 #
Orienteering 10:00 [3]
Hike with Adventure Girl! and Etoile from Furi-Zermatt. Last 10 minutes was a race against AG!. She won again but that is no surprise since she beat me in the finish line on Days #1 and #2 and then lost by only 2seconds on Day#3.
Photos at: http://waddsquad.blogspot.com/
Photos at: http://waddsquad.blogspot.com/
Tuesday Jul 18, 2006 #
Orienteering race 55:00 [3]
spiked:16/18c (injured) shoes: Ice Bugs Lime
OK I don't normally 'race' at a 3 pace but between the rock, the sore knee and the altitude I was doing a lot of walking on the hills but then again that may have been at 95% heart rate.
This was a totally awesome area. Very detailed and rocky. Only 45 seconds errors but it was too rugged to pick up the pace. Just getting to the start was an accomplishment. 1x gondola and 1x cable car. Then went to the Kleine Matterhorn and iced my knee in the snow.
This was a totally awesome area. Very detailed and rocky. Only 45 seconds errors but it was too rugged to pick up the pace. Just getting to the start was an accomplishment. 1x gondola and 1x cable car. Then went to the Kleine Matterhorn and iced my knee in the snow.
Running 10:00 [3]
Monday Jul 17, 2006 #
Orienteering race 50:00 [3] ***
spiked:15/18c (injured) shoes: Ice Bugs Lime
SOW Day#2. Over 10 min/km. Long time since that happened. 7% climb, altitude and a knee that konked out half way around helped with that. Started out hard but just jogged the last half. Nice views again today. Great time walking in the village afterwards and chatting with friends.
Running 10:00 [1]
Sunday Jul 16, 2006 #
Orienteering race 40:00 [4] ***
spiked:14/17c
Swiss Day #1: Well it doesn't get any better than this! Orienteering in the mountains of Switzerland in the Sun. Great vistas interesting terrain and good course together with family (AG!'s first major race) and great friends. The race didn't go very well though. This was the first real test for the knee so I took mega vitamin I (since the cortisone didn't work) Knee was decent but several times it hurt like hell (usually up or side hill) which I then subsequently missed the next contol or hobbled along. Started out hard but the altitude (~3000m) was kicking in quickly. But the race atmosphere was awesome and apparently the other days are even better.
Running 30:00 [1]
(injured)
Three 10 minute warm-ups.
Friday Jul 14, 2006 #
Running tempo 15:00 [4]
(injured)
Tempo DWR with AdventureGirl!
Running 10:00 [1]
(injured)
Racing AdventureGirl! down the mtn from Castle Neuschwanstein before piggin out on Bratwurst, sauerkraut and beer. Decided to test the leg after more rest. Downhill running was surprisingly much better now - which is good because I have missed racing AG!
Thursday Jul 13, 2006 #
Strength 25:00 [3]
(injured)
The normal stuff.
Wir fahren fahren fahren auf der Autobahn.
Wir fahren fahren fahren auf der Autobahn.
Wednesday Jul 12, 2006 #
Note
Well this cortisone was a waste of time. No improvement yet. So now I have to learn to race with pain (but I'm a pain princess). What better way to start 'training' than with a 15 minutes of tag with Adventure Girl! in the Tivoli (Copenhagen) fun house.
Tuesday Jul 11, 2006 #
Orienteering 10:00 [4]
spiked:27/30c
Kung Bjorn's Hojd. Good fun.
Orienteering 25:00 [1]
(injured)
Kort bana with Adventure Girl! Went straight on compass to #2.
Orienteering 35:00 [1]
spiked:6/8c (injured)
Some O practice but it was rocky and boring so cut it short.
Monday Jul 10, 2006 #
Running 15:00 [3]
With Boris and Advenure Girl! Tried intervals but the knee konked out (again). Sucks.
Strength 20:00 [1]
(injured)
Hard Core - cut short
Strength 20:00 [1]
(injured)
Hard Core - cut short
Sunday Jul 9, 2006 #
Strength 30:00 [3]
Core and strength - cortisone still hasn't kicked in. Not sure it will.
Saturday Jul 8, 2006 #
Strength 40:00 [1]
(injured)
Hard Core workout.
Friday Jul 7, 2006 #
Note
Knee update: atrophy in left quad and calf. Quads tendonitis, patellar tendonitis, retinacular fibrosis. So I need an According to Hoyle miracle here! No training for a few days to a week since...
Get the shot!
You press down on the plunger.
What happens after that?
I'm kinda curious about that myself.
Get the shot!
You press down on the plunger.
What happens after that?
I'm kinda curious about that myself.
Thursday Jul 6, 2006 #
Running 1:10:00 [3]
ahr:156 (injured)
Bjorte's Backbana with Mats and the OK Linne posse. A rather flat course for a hill run. My longest run (without stopping) in a while.
Running 35:00 [1]
warm-up/cool dwon
Strength 10:00 [3]
Left leg strengthening exercises.
Wednesday Jul 5, 2006 #
Running 30:00 [1]
(injured)
Running intervals 20:00 [5]
Gula Stigen: 1 on, 1 off x 10.
Strength 20:00 [3]
Tuesday Jul 4, 2006 #
Note
(injured) (rest day)
Lots of stretching...not enough icing...but some dancing with Adventure Girl! and King Julian from Madagascar.
Monday Jul 3, 2006 #
Strength 25:00 [3]
while watching JWOC sprint online.
Cycling 45:00 [3]
(injured)
At relaxbad - includes 25 minutes of 1 on, 1 off intervals.
Running 20:00 [3]
(injured)
Running intervals 20:00 [5]
(injured)
Couldn't find Blodan (treningsbank med Mats) so went to Sten Stura for hill training by myself instead. The 'hill' is about one-third the height of the Lowry hill but when you haven't done hills for a while and have a sore knee it felt like 3x the height of the Lowry beast. 10x 1on, 1off.
Sunday Jul 2, 2006 #
Running 1:00:00 [2]
slept:6.0 (injured) shoes: Ice Bugs Lime
Gula Stigen to and back from Stadskogen. Didn't take water and it was my first run in hot temps. Knee was sore after sprint, struggled home deydrated and tired almost puked in the living room while icing knee.
Orienteering 25:00 [4] ***
spiked:10/13c (injured) shoes: Ice Bugs Lime
Ran Tempo Cup Sprint with Boris' TP (and one cardboard roll) controls. This really hurt and that caused several problems of lack of concentration. Missed #1 (map?), couldn't find#3 but I'm sure I was there, ditto for #6 and #11. So lost some time doing extra 5s searches before moving on. Ran 22.35 (3 minutes behind J. Troeng's time last month) but I blame that on my time in the long finish line for three reasons: 1) An unmarked kids playground with uncrossable fence around it which forced me back into the woods, 2) the knee was really in big time pain and 3) two ladies sunbathing wearing only thongs 10m from the finish line made the final sprint go a lot slower. Aaah Sprint-O. Contemplated doing the Ferris Bueller "Hello Ladies I'm Ferris" routine. Last weekend the UK Sprint race CP #10 was beside a young Danish couple getting it on (apparently I ran right by them - too focused I guess). Aaah Sprint-O.
Strength 15:00 [3]
(injured)
COrE4COkE
Saturday Jul 1, 2006 #
Strength 15:00 [3]
(injured)
Happy Canada Day eh! adductors, abductors, flexors, vmo, etc.
Orienteering 1:10:00 [2] ***
spiked:9/10c slept:6.0 (injured) shoes: Ice Bugs Lime
Setting up the Borje Beach Sprint for Boris at Sunnersta.
Running 20:00 [3]
(injured)
Evening jog testing knee with Adventure Girl. Knee was no good so we had more fun hiding in the rocks on Etoile.
So 3 weeks of RICE and several hundred bucks of 'knee treatments', lots of taping and exercises the knee feels exactly like it did at the start. OK on soft flat ground but lots of pain on hard ground and hills. Not sure what to do now....
So 3 weeks of RICE and several hundred bucks of 'knee treatments', lots of taping and exercises the knee feels exactly like it did at the start. OK on soft flat ground but lots of pain on hard ground and hills. Not sure what to do now....