Training Log Archive: ShmintyIn the 30 days ending Apr 30, 2009:
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Thursday Apr 30, 2009 #
Running 12:00 [2] 2.4 km (5:00 / km)
To physio and back.
Wednesday Apr 29, 2009 #
Orienteering 45:00 [3] 7.2 km (6:15 / km)
shoes: Inov8 RocLite 315 no.2
Tankersley 6.4km
Wasn't pushing hard as back was giving me a bit of pain. Trying not to make it worse for the weekend but doing something to help me get back to a decentish pace as well as getting back into the map reading. A few small mistakes, especially in the first few controls but then was pretty clean a part from 17 which I didn't have a good enough attackpoint and miss read map slightly.
Tom and danger caught me at 4/5 where there was an unmapped path. Lost Tom soon after and kept roughly same distance behind dave (but could only see him on the field legs) until 8 where I had to stop for shoelace.
Wasn't pushing hard as back was giving me a bit of pain. Trying not to make it worse for the weekend but doing something to help me get back to a decentish pace as well as getting back into the map reading. A few small mistakes, especially in the first few controls but then was pretty clean a part from 17 which I didn't have a good enough attackpoint and miss read map slightly.
Tom and danger caught me at 4/5 where there was an unmapped path. Lost Tom soon after and kept roughly same distance behind dave (but could only see him on the field legs) until 8 where I had to stop for shoelace.
Running 10:00 [3] 1.2 km (8:20 / km)
Little bit of a warm up and a slightly longer warm down.
Tuesday Apr 28, 2009 #
Running 25:00 [2] 4.75 km (5:16 / km)
Down to hallam then back through the park. Slowly increasing the speed on the way back.
Physio 1:00:00 [0]
Improvement on last week, but I already knew that. More relising and a couple of new exercises.
Running 15:00 [3] 3.0 km (5:00 / km)
Guess at time. Kept putting it off then it started pouring so got soaked just on the way to the gym.
Gym 35:00 [3]
6mins bike
3/4/4/4 mins (L9/9/9/10) Was only going to do a minute at the end but managed to keep going for an extra 3. Maybe wasn't working hard enough in the first ones again. 2mins rest between.
5mins bike
3/4/4/4 mins (L9/9/9/10) Was only going to do a minute at the end but managed to keep going for an extra 3. Maybe wasn't working hard enough in the first ones again. 2mins rest between.
5mins bike
Monday Apr 27, 2009 #
Circuits 1:00:00 [3]
45/15 doubles
felt really tough today after a few weeks away, couldn't managed side plank either side without a mini break.
felt really tough today after a few weeks away, couldn't managed side plank either side without a mini break.
Running 8:00 [2] 1.5 km (5:20 / km)
Stright from labs so only ran home.
Sunday Apr 26, 2009 #
Running 25:00 [2] 5.0 km (5:00 / km)
Feeling bit better again today. Better pace to although right leg seems to be trying to compensate for the left one still.
Saturday Apr 25, 2009 #
Running 22:00 [2] 3.4 km (6:28 / km)
Walked quite a lot today, probably about 8km which seemed to do pain some good.
Running todaqy wasn't as painful as yesterday and though I was going a bit quicker but looking at mins/km it wasn't. Anyway feel like some progress was made on yesterday.
Running todaqy wasn't as painful as yesterday and though I was going a bit quicker but looking at mins/km it wasn't. Anyway feel like some progress was made on yesterday.
Friday Apr 24, 2009 #
Running 18:00 [1] 3.0 km (6:00 / km)
Managed to run there and back but painfully slowly.
Hip/back were hurting but as it wasn't getting any worse carried on.
Hip/back were hurting but as it wasn't getting any worse carried on.
Gym 1:00:00 [4]
bike 7 mins
recline 10mins
rower 5mins
bike 4x4mins with 2/2/2.30/2.30 gentle cycling rest (L9) - first 3 felt quite easy but last felt a lot harder, so not sure if it was working properley.
bike 10mins at end
Again hip was a bit sore to begin with but loosened off after a little while.
supposedly 18.5km today
recline 10mins
rower 5mins
bike 4x4mins with 2/2/2.30/2.30 gentle cycling rest (L9) - first 3 felt quite easy but last felt a lot harder, so not sure if it was working properley.
bike 10mins at end
Again hip was a bit sore to begin with but loosened off after a little while.
supposedly 18.5km today
Thursday Apr 23, 2009 #
Physio 1:00:00 [1]
Yesterday seems to have set it off again and is now painful to walk. Fortunately I was off to see the TASS physio today. Found out that I've grown 0.5cm in the last 20 days (when I saw DaveH) so that may have something to do with the pain and feeling hungry more than normal. Definitely not the best time to be growing even it isn't the cause of the porblem.
Alison thinks it is the back which is the route of the problem so did some relise work and got a couple of strength exercises to work on.
Hoping to start a bit of running again in a few days.
Thinking about it now tripping over the fence on day 3 might have been a trigger for it even though I only started feeling it the next day.
Alison thinks it is the back which is the route of the problem so did some relise work and got a couple of strength exercises to work on.
Hoping to start a bit of running again in a few days.
Thinking about it now tripping over the fence on day 3 might have been a trigger for it even though I only started feeling it the next day.
Wednesday Apr 22, 2009 #
Gym 50:00 [4]
Back to Sheffield today. Had to get the train which meant lifting heavy bags which probably wasn't good for the back.
couldn't run to or from gym as side of hip is worse than normal, so that wasn't good. Managed quite a good cardio session though there.
bike 6mins easy
recline 15mins easy
rowing 5 mins
bike 4 x 3mins hard (L9) 2mins gentle riding between each set
bike 1 x 1min hard same level but faster 500m, not great but good for my standards.
Supposedly rode 14.4km today. Off to TASS physio tomorrow.
couldn't run to or from gym as side of hip is worse than normal, so that wasn't good. Managed quite a good cardio session though there.
bike 6mins easy
recline 15mins easy
rowing 5 mins
bike 4 x 3mins hard (L9) 2mins gentle riding between each set
bike 1 x 1min hard same level but faster 500m, not great but good for my standards.
Supposedly rode 14.4km today. Off to TASS physio tomorrow.
Tuesday Apr 21, 2009 #
Circuits 40:00 [3]
Back/hip felt slightly better again today. More back pain than hip which the physio said is a good sign.
Did level 3 on gym ball. Some of the cardio wasn't comfortable to do but all the strength exercises were ok.
Did level 3 on gym ball. Some of the cardio wasn't comfortable to do but all the strength exercises were ok.
Monday Apr 20, 2009 #
Cycling 30:00 [3] 10.5 km (2:51 / km)
Feeling slightly better this morning. Bike is way to small so stood up for a bit of it. Hard to maintain a good pace when bike is so small so did some sprints on the way back.
Sunday Apr 19, 2009 #
Running 45:00 [1] 3.0 km (15:00 / km)
shoes: Inov8 RocLite 315 no.2
Not really any improvement on yesterday. Jogged round the assembly a bit and did a few hill reps up some smallish hill which didn't feel too bad but couldn't have managed the 8km course.
Saturday Apr 18, 2009 #
Note
Walked round course but it was hurting just walking it, especially down the hill. Disappointed as I've been looking forward to it for a while.
Friday Apr 17, 2009 #
Walking 2:00:00 [1] 8.0 km (15:00 / km)
Back/hip not feeling great. Physio said keeping it moving might loosen it off. Bit of a walk near torver, loosened of a bit. Pain moves around. Started off in lower back on Monday and has gradually moved round to side of hip, but pain can move back to glute every now anad again. Physio doesn't think it is a nerve pain but a joint problem.
Had about an hour of physio on it today.
Had about an hour of physio on it today.
Thursday Apr 16, 2009 #
Running 30:00 [1] 2.5 km (12:00 / km)
shoes: Inov8 RocLite 315 no.2
Felt reasonable in the morning so decided to go out for a run. But as soon as I started left glute wasn't liking it, ended up walking/very slow jogging and stretching. Eased off a bit but not much. Had some physio on it, problem is the back which is referring the pain down (earlier in the week pain was also in back but that seems to have gone). Just hope I can run this weekend otherwiseit will all come down to fcc final as JK was so poor.
Wednesday Apr 15, 2009 #
Stretching 15:00 [1]
Strength 15:00 [1]
Note
Felt better today, nose has stopped running and nerve pain has eased off over the day. Spent some time mapping at a school in Winsford.
Tuesday Apr 14, 2009 #
Stretching 15:00 [1]
Strength 15:00 [1]
Note
(rest day)
Body feels like a wreck. Ligament pain behind each knee on sat/sun, bashed shin on sunday and nose has been running all of today. Also have a pain in back and left glute that moves up and down, feels like a trapped nerve of similar and is making even walking painful, came on after event yesterday. Time for a rest.
Monday Apr 13, 2009 #
Running 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov8 RocLite 315 no.2
Warm up. Left it late to get map. Didn't realise queue was moving so slowly.
Orienteering 27:43 [5] 4.8 km (5:46 / km) +95m 5:15 / km
shoes: Inov8 RocLite 315 no.2
JK Trophy 3rd Leg 4.3km
John, Abrams, me, Danger
John and Dave came back in good posistions, less than a minute behind leaders. Started off well and overtook syo second team but then I'm not entirely sure what happened. On way to 5 cut through what I thought was the light green, then hit a path and young trees, mega confused. Ran round a bit then carried on it the diresction I had been going, ran round a bit more then figured out where I was, but which time I'd lost 3-4 mins. No other mistakes at all but was too far behind for Dave to catch up.
I cost the team a probable 3rd. Bad end to a bad weekend.
John, Abrams, me, Danger
John and Dave came back in good posistions, less than a minute behind leaders. Started off well and overtook syo second team but then I'm not entirely sure what happened. On way to 5 cut through what I thought was the light green, then hit a path and young trees, mega confused. Ran round a bit then carried on it the diresction I had been going, ran round a bit more then figured out where I was, but which time I'd lost 3-4 mins. No other mistakes at all but was too far behind for Dave to catch up.
I cost the team a probable 3rd. Bad end to a bad weekend.
Sunday Apr 12, 2009 #
Running 20:00 [2] 2.5 km (8:00 / km)
shoes: Inov8 RocLite 315 no.2
Orienteering 1:13:26 [5] 12.0 km (6:07 / km) +390m 5:16 / km
shoes: Inov8 RocLite 315 no.2
JK Classic 10.5km 390m
Off really early due to missing control yesterday.
2. Lost 1min on hesitation, not finding ride and then being too low when looking for control.
6. Poor route choice not helped by the fact a windblow area was marked as open, whereas in other parts of the map windblow was shown.
8. Fastest leg time, although maybe slightly lucky to find a good royte through the green.
9. Didn't go far enough, saw control further up hill went up to it realised it wasn't mine. 45secs
10. Too far right. 30secs
13. Cut in too early and struggled in the deep heather. Ended up going round the back on the control and in. 45secs
14. Saw the control, didn;t think it was far enough along, ran along furtehr and got to 15. Lost 1 min.
15. fastest time, already been there.
16. Cut down to wall instead of aiming to crossing, wasn't any easier to run along wall. 30secs
17. Wasn't agressive enough through forest and ended up having to climb into a tree to get through some windblow, maybe a bit unlucky.
18. Stuck behind someone who wouldn;t let me past.
19. Ran into fence coming out of 19. Was a single wire shin height and hurt a lot. Stopped at drink station, pain eventually eased off.
24. Ended up crossing open area covered in deep heather instead of going round it. 30secs.
Poor race. Nothing major but lots of small things took toll. Also felt tired round a lot of it. Reckon if I'd have completed middle then would have done better today, only myself to blame.
Off really early due to missing control yesterday.
2. Lost 1min on hesitation, not finding ride and then being too low when looking for control.
6. Poor route choice not helped by the fact a windblow area was marked as open, whereas in other parts of the map windblow was shown.
8. Fastest leg time, although maybe slightly lucky to find a good royte through the green.
9. Didn't go far enough, saw control further up hill went up to it realised it wasn't mine. 45secs
10. Too far right. 30secs
13. Cut in too early and struggled in the deep heather. Ended up going round the back on the control and in. 45secs
14. Saw the control, didn;t think it was far enough along, ran along furtehr and got to 15. Lost 1 min.
15. fastest time, already been there.
16. Cut down to wall instead of aiming to crossing, wasn't any easier to run along wall. 30secs
17. Wasn't agressive enough through forest and ended up having to climb into a tree to get through some windblow, maybe a bit unlucky.
18. Stuck behind someone who wouldn;t let me past.
19. Ran into fence coming out of 19. Was a single wire shin height and hurt a lot. Stopped at drink station, pain eventually eased off.
24. Ended up crossing open area covered in deep heather instead of going round it. 30secs.
Poor race. Nothing major but lots of small things took toll. Also felt tired round a lot of it. Reckon if I'd have completed middle then would have done better today, only myself to blame.
Saturday Apr 11, 2009 #
Running 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 RocLite 315 no.2
Orienteering 39:40 [5] 6.0 km (6:37 / km) +265m 5:25 / km
shoes: Inov8 RocLite 315 no.2
JK Middle 5.4km 265m
Completely missed number 4. One of the route choices I looked at for no.3 went really close to it but still didn't see it. Not happy.
Caught alan cherry at 5/6. Lost 1 minute on 8, ended up too far south, should have taken a bearing. Then recaught cherry at 11/12. Slight mistake on 17 ~20secs, couldn't tell where the dark green ended and the light green began. Slightly off on 19 so lost another 15 secs there.
Not really my type of area but would have been a reasonable result if I'd done the basics and gone to every control. Lots of times didn't feel like I was running as fast I'd have expected.
Completely missed number 4. One of the route choices I looked at for no.3 went really close to it but still didn't see it. Not happy.
Caught alan cherry at 5/6. Lost 1 minute on 8, ended up too far south, should have taken a bearing. Then recaught cherry at 11/12. Slight mistake on 17 ~20secs, couldn't tell where the dark green ended and the light green began. Slightly off on 19 so lost another 15 secs there.
Not really my type of area but would have been a reasonable result if I'd done the basics and gone to every control. Lots of times didn't feel like I was running as fast I'd have expected.
Friday Apr 10, 2009 #
Event: JK 2009
Running 19:09 [5] 5.0 km (3:50 / km)
JK Sprint 3.2km
Slight hesistation on 1 and 15. Poor route to 16, wrong way round bushes to 18. Stupidly changed route half way through 26 and lost 40secs. Got fastest legs on m18/20 on 5,8,9.
Overall poor race, not a great start tot eh weekend.
Slight hesistation on 1 and 15. Poor route to 16, wrong way round bushes to 18. Stupidly changed route half way through 26 and lost 40secs. Got fastest legs on m18/20 on 5,8,9.
Overall poor race, not a great start tot eh weekend.
Thursday Apr 9, 2009 #
Running 25:00 [2] 4.5 km (5:33 / km)
shoes: Salomon Slab XT Wings
Back in Chester
Gentle jog over the fields. Did 5 sets of strides on the way back. Tried out the new shoes I've got. Were good but should have worn ach supports as ankles were hurting a bit at the end.
Have tarmaced the cyclepath at top of the old hospital which is strange. Most of it was already tarmnaced and the other bit was hardstanding already and there was nothing wrong with it. Also started demolishing the old hospital buildings.
Gentle jog over the fields. Did 5 sets of strides on the way back. Tried out the new shoes I've got. Were good but should have worn ach supports as ankles were hurting a bit at the end.
Have tarmaced the cyclepath at top of the old hospital which is strange. Most of it was already tarmnaced and the other bit was hardstanding already and there was nothing wrong with it. Also started demolishing the old hospital buildings.
Wednesday Apr 8, 2009 #
Orienteering 50:00 [3] 7.2 km (6:57 / km)
shoes: Inov8 RocLite 315 no.2
Burbage
On the way home stopped off at Burbage and did part of the long legs/ short legs danger had planned ages ago (S-1-7-6-5-8-9-10-11-12-13-14-21-24-25-F). Took some route choices through the green in preparation for this weekend. Ran a lot further than I was expecting.
Was suppose to be 1:15000 but when I printed it is was something wierd like 1:12k
On the way home stopped off at Burbage and did part of the long legs/ short legs danger had planned ages ago (S-1-7-6-5-8-9-10-11-12-13-14-21-24-25-F). Took some route choices through the green in preparation for this weekend. Ran a lot further than I was expecting.
Was suppose to be 1:15000 but when I printed it is was something wierd like 1:12k
Tuesday Apr 7, 2009 #
Running 32:00 [2] 6.25 km (5:07 / km)
shoes: Inov8 RocLite 315
Only realised I'd put the old pair of shoes on when running from 1km reps to hill reps
Running 6:22 [4] 2.0 km (3:11 / km)
shoes: Inov8 RocLite 315
2*1km reps
up and down normal place, both on flatter side
3.22 up
3.00 down
up and down normal place, both on flatter side
3.22 up
3.00 down
Running 10:00 [5] 2.0 km (5:00 / km)
shoes: Inov8 RocLite 315
10 on West path (less steep)
19
18
18
19
18
18
17
18
17
16
Something like that anyway
19
18
18
19
18
18
17
18
17
16
Something like that anyway
Monday Apr 6, 2009 #
Running 13:00 [2] 2.5 km (5:12 / km)
shoes: Inov8 RocLite 315 no.2
Jog up to start and then a jog down to the park and back. Guess at time
Orienteering 17:25 [4] 3.8 km (4:35 / km)
shoes: Inov8 RocLite 315 no.2
Shuoc Prologue race in Endcliffe from last November 2.7km 23controls
Didn't do it at the time due to calf problem. Optimum route to no.2 was blocked by workman so probably lost 20secs having to go longer way. Slight route choice error to 14 but probably only 10secs.
Didn't do it at the time due to calf problem. Optimum route to no.2 was blocked by workman so probably lost 20secs having to go longer way. Slight route choice error to 14 but probably only 10secs.
Running 15:00 [2] 3.0 km (5:00 / km)
to/from goodwin
Circuits 1:00:00 [3]
Only 8 of us, so plenty of room unlike usual.
45/15 5 exercises in 8 groups
45/15 5 exercises in 8 groups
Sunday Apr 5, 2009 #
Running 40:00 [3] 9.0 km (4:27 / km)
shoes: Inov8 RocLite 315 no.2
To/from eccy woods, went via the parks
Stomach feeling bad on way back, especially in the last km.
Stomach feeling bad on way back, especially in the last km.
Orienteering 35:00 [3] 3.6 km (9:43 / km)
shoes: Inov8 RocLite 315 no.2
Eccy Woods Window-O 3km
Stomach not feeling good today. Had some of idris curry last night which might have been the problem although hadn;t been feeling hungry before that which is unusual.
Decided having the map in black and white was ok, otherwise i had to go off and find a colour printer. However once I got there realised it was going to be trickier than first thought. Fortunately had got a colour map from previous so had to look at that every now and then to work out what the feature was, was also helpful to have a full map to check I was in the right place. Anyway was a lot of stopping and starting so min/km was slow, but stomach felt ok at that speed.
Stomach not feeling good today. Had some of idris curry last night which might have been the problem although hadn;t been feeling hungry before that which is unusual.
Decided having the map in black and white was ok, otherwise i had to go off and find a colour printer. However once I got there realised it was going to be trickier than first thought. Fortunately had got a colour map from previous so had to look at that every now and then to work out what the feature was, was also helpful to have a full map to check I was in the right place. Anyway was a lot of stopping and starting so min/km was slow, but stomach felt ok at that speed.
Saturday Apr 4, 2009 #
Running 18:00 [2] 3.5 km (5:09 / km)
shoes: Inov8 RocLite 315 no.2
Down to start of course and then a bit of a jog to where I was doing intervals
Guess at time.
Guess at time.
Orienteering 30:00 [4] 5.5 km (5:27 / km)
shoes: Inov8 RocLite 315 no.2
Bingham 4.8km + quite a bit of climb
Did course from a few weeks ago. Felt like I was running well, was a bit slow in the brambles and took a few longer routes to avoid water/more bramble.
Maybe should have worn full leg cover instead of shorts.
Did course from a few weeks ago. Felt like I was running well, was a bit slow in the brambles and took a few longer routes to avoid water/more bramble.
Maybe should have worn full leg cover instead of shorts.
Running 6 [5] 1.0 km (6 / km)
shoes: Inov8 RocLite 315 no.2
Did 4*250m along the middle path in Bingham.
Slightly uphill on odds ~7.5m and down on evens. About 45s rest
52
42
46
41
Slightly uphill on odds ~7.5m and down on evens. About 45s rest
52
42
46
41
Note
Right knee feeling bit better again today. Though left was a bit sore running back. Hopefully some stretching will sort it out.
Stretching 10:00 [1]
Friday Apr 3, 2009 #
Running 35:00 [2] 7.25 km (4:50 / km)
shoes: Inov8 RocLite 315 no.2
Knee slightly better this morning but still a little sore.
Appointment with DaveH. Did measurements again. Am now 1.8265m, so 3.5mm off 6 foot. And 65.35kg which is about 2kg beavier than autumn.
Wasn't sure about running today but got out and did a gentle jog, knee seemed ok.
Appointment with DaveH. Did measurements again. Am now 1.8265m, so 3.5mm off 6 foot. And 65.35kg which is about 2kg beavier than autumn.
Wasn't sure about running today but got out and did a gentle jog, knee seemed ok.
Thursday Apr 2, 2009 #
Table Tennis 1:00:00 [1]
Woke up this morning and muscle/tendon beloe knee cap was hurtin when I put pressure on the leg. Was ok walking to lectures but felt it a few times later on so decided to have a break from running and see how it feels tomorrow.
Stretching 10:00 [3]
Circuits 20:00 [3]
6*plank circuit.
Half way through my heart rate was only 54, which is the lowest I've ever felt.
Half way through my heart rate was only 54, which is the lowest I've ever felt.
Wednesday Apr 1, 2009 #
Running warm up/down 15:00 [2] 2.25 km (6:40 / km)
shoes: Inov8 RocLite 315 no.2
Annoyed this morning as overslept and missed going to the gym, next time I have to get up that early will have to go to bed earlier.
Orienteering 49:00 [4] 7.65 km (6:24 / km) +280m 5:25 / km
shoes: Inov8 RocLite 315 no.2
Blacka Moor Spring Cup Series
First 2 controls up hill, lost time on 4 and 5, too high on both. Lots of time lost on 7 and eventually realised it wasn't there. By this time tom, marcus and dave had caught up and so turned into a running race. Poor route choice to the path to 12 cost time and was a bit of the group. Caught up a bit and ended up running in just behind danger.
So not much navigational practice.
Left knee a bit sore and tendons behind have niggled a bit in the last few days.
First 2 controls up hill, lost time on 4 and 5, too high on both. Lots of time lost on 7 and eventually realised it wasn't there. By this time tom, marcus and dave had caught up and so turned into a running race. Poor route choice to the path to 12 cost time and was a bit of the group. Caught up a bit and ended up running in just behind danger.
So not much navigational practice.
Left knee a bit sore and tendons behind have niggled a bit in the last few days.