Training Log Archive: schnitzerIn the 31 days ending Jan 31, 2018:
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Wednesday Jan 31, 2018 #
Static Stretching & Massage (static) 19:15 [0]
Tuesday Jan 30, 2018 #
Note
weight:84.6kg
So things not quite to plan over the 2nd and 3rd 4-week blocks of base training, thanks largely to a cold and an injury in the first two weeks of the 2nd. Probably almost made up for the lost hours of training however, averaging over 5 hours running per week since then. Seeing as I've rested 5 out of the last 6 days I think I can put some hours in over the next few and still have most of next week to recover from it. Then POM and after that I'm looking forward to starting some anaerobic work.
So what has the base training achieved? Fortunately I have a good comparison to hand. Two virtually identical hill sessions, over two months between them, well rested before both and probably was around the same weight...
180128 - 152 ahr, 160 mhr, 6 reps, 13:17.2 per rep, 13:12 best (4), 13:22 worst (1)
171123 - 151 ahr, 160 mhr, 5 reps, 13:57.8 per rep, 13:36 best (2), 14:21 worst (5)
Monday Jan 29, 2018 #
Note
weight:83.9kg
Sunday Jan 28, 2018 #
Running hills (xc) 1:25:05 [3] 10.2 km (8:20 / km) +770m 6:03 / km
ahr:152 max:160 shoes: inov-8 oroc 280 red - 1st pair
1. 13:22
2. 13:21
3. 13:18
4. 13:12
5. 13:13
6. 13:17
Friday Jan 26, 2018 #
Note
weight:83.8kg
Thursday Jan 25, 2018 #
Note
weight:84.2kg
Running (xc/terrain) 50:30 [3] 7.3 km (6:55 / km)
ahr:152 max:159 shoes: inov-8 oroc 280 red - 1st pair
1. 44:55
Wednesday Jan 24, 2018 #
Running (road/xc/terrain) 1:03:30 [3] 11.0 km (5:46 / km)
ahr:145 max:154 shoes: inov-8 oroc 280 red - 1st pair
Monday Jan 22, 2018 #
Note
weight:83kg
Sunday Jan 21, 2018 #
Note
weight:84.4kg
Running hills (road/xc/terrain) 2:18:30 [3] 17.5 km (7:55 / km)
ahr:151 max:159 shoes: inov-8 oroc 280 red - 1st pair
25 reps - 120:20.
So that's 1000m climb sessions completed on the classic, big and now the long hill as well. Just the steep hill and the ski slope at Alby to go now, in that order - the ski slope is consistently brutal, never done more than 10 reps there before.
Tough conditions to do it, the only slower reps than the first were the 24th and 25th. 20cm virigin snow apart from the odd few deer footprints here and there. No human has been up that path since the downfall on Tuesday.
Running (or should I say surfing) downhill got quickly easier but going up did not - it's not gone above freezing since Tuesday so it was all still fine powder. Two steps up one back style. Legs absolutely ruined at the end, great session!
Saturday Jan 20, 2018 #
Running long (road/xc/terrain) 1:29:40 [3] 15.1 km (5:56 / km)
ahr:153 max:160 shoes: inov-8 oroc 280 red - 1st pair
So nice to finally run without pain. No problems with the ankle, heel or toes. I celebrated by opening my legs up on some trails, well that was the idea anyway. Actually the varying densities of snow was probably good, 15km on hard trails may have flared the injuries back up again.
It was a little annoying at times never knowing whether what your foot went down on would be hard or soft but a small negative when one considers how georgeous it is out there just now. Winter wonderland.
My pulse went down 63bpm from 158 to 95 in three minutes after finishing so says my watch. That is a new record, I must be getting fit :)
Tuesday Jan 16, 2018 #
Note
weight:84.1kg
Monday Jan 15, 2018 #
Running warm up/down (xc) 8:45 [2] 1.2 km (7:17 / km)
ahr:128 max:136 shoes: inov-8 oroc 280 red - 1st pair
Running hills (xc) 47:15 [2] 5.9 km (8:01 / km) +400m 5:59 / km
ahr:140 max:153 shoes: inov-8 oroc 280 red - 1st pair
The last Team Monday today as Olle is moving North of the city and will no longer run with us - it can't be a 'team' without at least 3 :(
Ran this at Olle's pace, or rather my idea of what Olle's pace should be if he wants to still be able to walk normally tomorrow.
Running (xc) 15:55 [2] 2.0 km (7:58 / km)
ahr:134 max:149 shoes: inov-8 oroc 280 red - 1st pair
Running hills (xc) 27:25 [3] 2.8 km (9:48 / km) +300m 6:23 / km
ahr:151 max:159 shoes: inov-8 oroc 280 red - 1st pair
Ran this at the usual base training intensity.
Running warm up/down (xc) 5:50 [2] 0.7 km (8:20 / km)
ahr:132 max:142 shoes: inov-8 oroc 280 red - 1st pair
Sunday Jan 14, 2018 #
Note
weight:84.4kg
Running long (xc/terrain) 2:24:00 [3] 19.3 km (7:28 / km)
ahr:153 max:161 shoes: inov-8 oroc 280 red - 1st pair
1. 40:50 (16:10, 15:00, 09:40)
2. 41:20 (16:30, 15:15, 09:35)
3. 44:30 (17:05, 16:25, 11:00)
A bit of a gamble but swelling almost entirely gone and it seemed from doing a few proprioception exercises beforehand that the nerves are still doing their stuff as they should. Good news that it wasn't a bad sprain.
I'm going to resist marking the plantar fascitis as 'recovered'. It is 95% I would say, certainly no holding back because of it anymore but I'm going to leave it there to remind me to stretch. Toe sores are better too although a little uncomfortable at times on the downhills.
A good session. One more step towards going back up to M21 for long distance events in the Spring.
Static Stretching & Massage (static) 20:00 [0]
Saturday Jan 13, 2018 #
Note
weight:85kg
Thursday Jan 11, 2018 #
Note
weight:85.8kg
Orienteering (forest) 1:35:50 [3] 11.4 km (8:24 / km)
ahr:149 max:159 (injured) shoes: inov-8 x-talon 190
After the problems on Monday with the sores on my toes I decided to opt for my 190s today which as planned didn't rub said sores. A bit of a gamble considering my foot problem has not 100% cleared up and that the ground is frozen hard. I tried to stay in the terrain as much as possible but ultimately caught between a rock and a hard place.
About 30mins in I jumped down a crag and turned my left ankle. I didn't think it was that bad as I could still put weight on it. So I carried on and completed the session but later, because it is my good ankle where the ligaments are still quite tight, it became stiff and slightly swolen.
I have no idea if my original foot problem is better because all I could feel towards the end of the run was pain in the ankle. Now I have to take some time off, wait for the swelling to go down and in addition I now can't stretch my left calf muscle which has seemed to be the solution to the original problem. Sad days.
Wednesday Jan 10, 2018 #
Note
weight:86.2kg
Static Stretching & Massage (static) 28:00 [0]
Monday Jan 8, 2018 #
Note
weight:84.3kg
Running warm up/down (xc) 11:40 [1] 1.3 km (8:58 / km)
ahr:123 max:137 shoes: inov-8 oroc 280 red - 1st pair
Running hills (xc/terrain) 43:15 [2] 4.9 km (8:50 / km) +500m 5:51 / km
ahr:140 max:150
No warm-down today - the pain of having no skin on my toes was too much, even with plasters. Walked back home while Christian did another 300m climb.
Sunday Jan 7, 2018 #
Note
weight:86kg
Running (xc/terrain) 2:11:25 [3] 18.9 km (6:57 / km)
ahr:149 max:160 shoes: inov-8 oroc 280 red - 1st pair
Ventured out to Alby to check out the various reflexbanor that are currently on offer. I guess the newer one is where the reflectors are hanging and that lasted 15-20mins. One of the older ones I picked up seems promising, longer and with options (maybe extensions, don't know as I made choices based on the compass - didn't want to spend the night out there after all).
Officially the most running hours I have done Mon-Sun for over 6.5 years. Ironic seeing as I am supposed to be injured. Not an awful lot of distance to show for it however.
Saturday Jan 6, 2018 #
Note
weight:85.1kg
Friday Jan 5, 2018 #
Note
weight:85.9kg
Orienteering (forest) 1:43:10 [3] 13.4 km (7:42 / km)
ahr:154 max:166 shoes: inov-8 oroc 280 red - 1st pair
Foot definitely better this morning, still a little discomfort when running on the harder stuff but starting to have that 'back in the game' feeling.
Static Stretching & Massage (static) 30:00 [0]
Thursday Jan 4, 2018 #
Static Stretching & Massage (static) 26:15 [0]
Wednesday Jan 3, 2018 #
Note
weight:86.4kg
Running hills (xc) 1:21:00 [3] 10.5 km (7:43 / km)
ahr:152 max:161 (injured) shoes: inov-8 oroc 280 red - 1st pair
15 reps - 63:25
Difficult to say if my foot is better since Monday as today involved running quite fast down a rocky trail many times - it should have been and was more taxing on my foot. However just as significant today was the instability of my right ankle and the pain on the inside of my left knee that gradually increased throughout the session but both of those could well be compensating issues.
On top of that my new orocs wore the skin off a couple of my toes and had some indigestion. On a positive note I didn't actually crash like the last time on this hill and I live to fight another day. I'll wait and see how the foot feels tomorrow/Friday before making a decision on when next to train again but probably sensible to stay away from fast path running for the moment.
4:13.7 03/01/17 today's average
4:09.3 21/06/17 best average for 15 reps
4:09.3 21/06/17 best average (15 reps)
Tuesday Jan 2, 2018 #
Note
weight:86.6kg
Static Stretching & Massage (static) 19:30 [0]
Monday Jan 1, 2018 #
Note
weight:86.7kg
Orienteering long (forest) 2:02:00 [3] 14.1 km (8:39 / km)
ahr:153 max:168 (injured) shoes: inov-8 oroc 280 red - 1st pair
A bit of a gamble. Out of all the reasons I assume the tight calf muscle is the major factor (it usually is for me) but aside from properly stretching them out before running I also threw away my old orocs and got the new pair out and took an ibuprofen to reduce any remaining inflamation. Plus the session was almost entirely in soft and wet terrain.
The prediction (or hope) is that this won't make it any worse.
Static Stretching & Massage (static) 8:00 [0]