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Training Log Archive: schnitzer

In the 7 days ending Oct 4, 2020:

activity

time

miles

Running

1:50:50

8.39

(13:13)

13.5

(8:13)

Orienteering

1:02:10

5.16

(12:03)

8.3

(7:29)

Cycling

54:50

13.05

(4:12)

21.0

(2:37)

140

Static Stretching & Massage

31:30

Rowing

31:25

4.35

(7:13)

7.0

(4:29)

Core Stability

18:30

Balancing

8:00

Total

5:17:15

30.94

49.8

140

[1-5]

4:19:15

1:48

0:00

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Sunday Oct 4, 2020 #

10 AM

Running warm up/down (xc) 8:10 [1] 1.1 km (7:25 / km)
ahr:127 max:143 shoes: inov-8 oroc 280 red - 2nd pair

Orienteering race (forest) 42:05 [4] 5.6 km (7:31 / km)
ahr:158 max:170 shoes: inov-8 oroc 280 red - 2nd pair

Mälarö middle H21 5km (21/44)

250mg naproxen and overall a rather good run :)

4 PM

Balancing (floor) 8:00 [0]

Core Stability (floor) 18:30 [0]

Static Stretching & Massage 31:30 [0]

Saturday Oct 3, 2020 #

8 AM

Running (xc) 9:40 [2] 1.6 km (6:02 / km)
ahr:132 max:146 shoes: walsh pb trainer

Orienteering (forest) 20:05 [1] 2.7 km (7:26 / km)
ahr:127 max:144 shoes: walsh pb trainer

Control hanging for a youth series event in the forest next to our house.

Didn't take a tablet today as knew I could take it easy if the ankle became painful, which it did indeed on the way back to the assembly area after hanging the last control :(

5 PM

Rowing (indoor) 17:30 [1] 4.0 km (4:23 / km)
ahr:124 max:147

Level 0.

Cycling (road) 26:40 [2] 10.5 km (2:32 / km) +70m 2:27 / km
ahr:137 max:152 shoes: schwalbe marathon

Thursday Oct 1, 2020 #

2 PM

Rowing (indoor) 13:55 [1] 3.0 km (4:38 / km)
ahr:118 max:128

Level 0.

Cycling (road) 28:10 [2] 10.5 km (2:41 / km) +70m 2:36 / km
ahr:131 max:145 shoes: schwalbe marathon

Try and get these multi-sport sessions going again.

8 PM

Running (xc/terrain) 53:15 [3] 6.9 km (7:43 / km)
ahr:149 max:162 shoes: walsh pb trainer

Felt pretty energetic after the chilled sessions on the rower/bike so ventured out into the darkness to check out the newest section of the reflexbana to see how it has held up over the Spring/Summer. Not bad at all is the answer although the vegetation has grown up a lot in the more scrubby areas.

Left leg worse than Tuesday, discomfort in the glute, intermittently painful in the lower kneecap and generally less coordinated. Starting to get the impression that even the lower kneecap pain I've been getting is not actually to do with the fracture. Rather that all current knee problems are to do with the LH-side problem. This is because I can reduce both types of knee pain by simply stretching out my left quad, just like I could in Spring 2018 which was of course well before the accident.

250mg naproxen again for the ankle, it coped okish. Iced it before bed and at the time of writing (the next day) it feels pretty good. Bad news is that the physio was ill today so I didn't get to begin the treatment and the next available appointment is 3 weeks away.

Tuesday Sep 29, 2020 #

3 PM

Running hills (xc/terrain) 39:45 [3] 3.9 km (10:12 / km)
ahr:150 max:168 shoes: walsh pb trainer

Hills route...
1. 36:30 (17:45, 18:45)

A positive session on many levels...
Ankle - 250mg naproxen, a bit creaky to begin with otherwise fine
Lower Knee - nothing significant to report
LH-side - seemed more coordinated today than at the weekend (to begin with at least), no upper knee, hamstring nor groin pain, just a little in the glute

Only 15 seconds slower than the session a month ago that ruined my lower back! Something tells me that this time there won't be so much 'body-shock'.

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