Training Log Archive: schnitzerIn the 7 days ending Jul 7, 2019:
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Saturday Jul 6, 2019 #
5 PM
Running hills (xc/terrain) 41:40 [3] 4.3 km (9:41 / km) +400m 6:37 / km
ahr:151 max:169 shoes: walsh pb trainer
Hills route with extension...
1. 35:45 (17:45, 18:00)
A one lap there/back PB! Not so amazing as I've never really tried hard at just the one lap before. Still, not bad all things considered.
1. 35:45 (17:45, 18:00)
A one lap there/back PB! Not so amazing as I've never really tried hard at just the one lap before. Still, not bad all things considered.
Thursday Jul 4, 2019 #
12 PM
Running (road/xc) 1:00:35 [3] 11.0 km (5:30 / km)
ahr:150 max:163 shoes: k'mor tempo 5 trail - 1st pair
Medium trail route.
Saturday's effort on the short trail route was done at just less than a minute/km slower than PB pace (32:00/26:10) and today's effort on the medium was done at less than 40secs/km slower than PB pace (60:35/53:45).
The fastest I have run over distance since the operation by a fair bit. Good and motivating but at what cost? Got to focus now, continue building those left leg muscles back up. Just over 2 weeks to the ORingen, maybe still time to make a difference, reduce the chance of another setback.
Saturday's effort on the short trail route was done at just less than a minute/km slower than PB pace (32:00/26:10) and today's effort on the medium was done at less than 40secs/km slower than PB pace (60:35/53:45).
The fastest I have run over distance since the operation by a fair bit. Good and motivating but at what cost? Got to focus now, continue building those left leg muscles back up. Just over 2 weeks to the ORingen, maybe still time to make a difference, reduce the chance of another setback.
11 PM
Note
14939/14966 steps.
Wednesday Jul 3, 2019 #
11 PM
Note
(rest day)
7331/15368 steps.
So chuffed with being able to go orienteering yesterday, so thankful. A lovely feeling to be moving well through the terrain, not always in the right direction but who cares eh?
Proper rest day today, didn't even bother with the steps goal. Knee tired and a bit sore. Hamstring seems ok.
So chuffed with being able to go orienteering yesterday, so thankful. A lovely feeling to be moving well through the terrain, not always in the right direction but who cares eh?
Proper rest day today, didn't even bother with the steps goal. Knee tired and a bit sore. Hamstring seems ok.
Tuesday Jul 2, 2019 #
7 PM
Running warm up/down (road/xc) 11:00 [2] 2.0 km (5:30 / km)
ahr:137 max:148 shoes: inov-8 oroc 280 red - 1st pair
Orienteering race (forest) 42:55 [3] 5.4 km (7:57 / km)
ahr:154 max:163 shoes: inov-8 oroc 280 red - 1st pair
OK Ravinen middle Nacka, ÖM9 4.4km (15/30)
11 PM
Note
19871/15132 steps.
Monday Jul 1, 2019 #
1 PM
Running hills (xc/terrain) 43:00 [3] 4.3 km (10:00 / km) +400m 6:50 / km
ahr:145 max:169 shoes: walsh pb trainer
Hills route with extension...
1. 37:00 (18:25, 18:35)
Result! I am able to run downhill again. I wouldn't say that it is 100% back to where it was before the setback but close to that for sure.
Great to finally understand that whatever it was I did to it 6 weeks ago was not serious enough to limit the recovery process. Now I am back in unchartered territory once more, once again hopeful of a complete recovery.
A couple of problems however.
One is that a few days ago I did something to a rib muscle again, same RH side but this time in the middle back rather than the upper chest. Fortunately I have some naproxen leftover and that seems to help a lot, brings down the inflammation.
The other problem is that Saturday's run, maybe in combination with the row on Sunday has flared up my LH side problem to the point where the lower hamstring tendon is sore. Probably my fault for not continuing that stretching/massage experiment. Not too gutted however, been here before and know what works, what doesn't. Would swap a broken knee for a muscle inbalance any day of the week.
1. 37:00 (18:25, 18:35)
Result! I am able to run downhill again. I wouldn't say that it is 100% back to where it was before the setback but close to that for sure.
Great to finally understand that whatever it was I did to it 6 weeks ago was not serious enough to limit the recovery process. Now I am back in unchartered territory once more, once again hopeful of a complete recovery.
A couple of problems however.
One is that a few days ago I did something to a rib muscle again, same RH side but this time in the middle back rather than the upper chest. Fortunately I have some naproxen leftover and that seems to help a lot, brings down the inflammation.
The other problem is that Saturday's run, maybe in combination with the row on Sunday has flared up my LH side problem to the point where the lower hamstring tendon is sore. Probably my fault for not continuing that stretching/massage experiment. Not too gutted however, been here before and know what works, what doesn't. Would swap a broken knee for a muscle inbalance any day of the week.
10 PM
Static Stretching & Massage 22:30 [0]
11 PM
Note
17457/15010 steps.