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Training Log Archive: Shminty

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  Running25 16:00:00 125.45(7:39) 201.9(4:45) 850
  Gym6 5:52:00
  Orienteering4 4:05:22 19.88(12:20) 32.0(7:40) 265
  Walking1 4:00:00
  Circuits3 2:15:00
  Physio1 1:00:00
  Strength3 40:00
  Total30 33:52:22 145.34 233.9 1115
  [1-5]29 28:52:22

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Tuesday Jun 30, 2009 #

Running 25:00 [3] 5.9 km (4:14 / km)

Set off at a good pace and first 2k felt nothing bad. Then some stuff which was probably more in the mind than the calf, but after about 4k slowed down and took the last couple easier. Off to physio later.

Monday Jun 29, 2009 #

Running 15:00 [2] 3.0 km (5:00 / km)

Picked up the pace a bit today, gym and back.

Gym 40:00 [3]

Bike 10mins
Reclined B 22mins
Bike 8mins

Sunday Jun 28, 2009 #

Running 24:00 [1] 4.0 km (6:00 / km)

Felt all right. A bit of discomfort in achilles every now and again.

Strength 10:00 [1]

Saturday Jun 27, 2009 #

Running 18:00 [1] 3.0 km (6:00 / km)

Went for a wander in Rivelin, which does seem nicer than porters brook. Then managed to run slowly from home to the gym and back without much pain.

Gym 45:00 [3]

bike 21mins
reclined bike 24mins

Friday Jun 26, 2009 #

Running 6:00 [1] 1.0 km (6:00 / km)

Walked up the hill then ran very slowly down to S10. Calf felt ok until near the end but definitely not good enough to run properly on.

Gym 1:15:00 [3]

Bike 17mins
With Danger
Plank circuit
biceps/arm raises/dips x8x3
chest press/inclined row x12x8x3
shoulder press(8kg)/machine with name I can't remeber (40kg) x8x3
Backsquat 60kgx12 - haven't done these for ages and ages so not that heavy

Running 6:00 [1] 1.0 km (6:00 / km)

mostly on the wy there but a little on the way back.

Gym 42:00 [3]

Back to the gym this afternoon.
21mins reclined bike
21mins bike

Strength 15:00 [1]

Physio exercises and calf exercises. Been icing the calf every few hours which seems to help.

Thursday Jun 25, 2009 #

Gym 35:00 [3]

Calf not good. Not in the same place as problem in autumn, much lower down. Have a problem stretching that bit so whether it's happened because of that I don't know. Have got a physio appointment early next week anyway but hopefully ice and rest will make it better. Was hoping to get in some good miles this week.

17mins bike
3mins rowing
Hip Flexor 35kg x 12 x 2 each side
Chest Press 25kg*10, 30kg*10*2
Shoulder Press 37.5kg*12 43.5kg*12

Wednesday Jun 24, 2009 #

Running 1:30:00 [3] 20.0 km (4:30 / km) +450m 4:03 / km
shoes: Inov8 RocLite 315 no.2

Fell over some wire into the road a minute from home, fortunately no cars coming at the time. Think I've seen this bit of wire before, a loop of wire about half a meter wide - must have stood on one stide of it then caught my moving leg in the middle of it. I then disposed of it so i don't do the same thing tomorrow.

Ran up the normal way, then along the road to Burbage Rocks, along the edge then ran back over to the Fox House - Lady cannings track. Had to cut short at end as right calf has now tightened up, had to walk a bit.

Tuesday Jun 23, 2009 #

Running 12:30 [2] 2.5 km (5:00 / km)

hallam and back

Physio 1:00:00 [0]

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Inov8 RocLite 315 no.2

Running 5:00 [5] 1.0 km (5:00 / km)
shoes: Inov8 RocLite 315 no.2

Stopped to do some hill reps in bingham. Was aiming to do 10 but left calf felt funny on 5th so decided not to push it.

19
20 - dog got in way
19
18
17

Monday Jun 22, 2009 #

Running 38:00 [2] 8.0 km (4:45 / km)
shoes: Inov8 RocLite 315 no.2

Sunday Jun 21, 2009 #

Event: Harvester Trophy Weakend
 

Orienteering 1:41:00 [4] 11.0 km (9:11 / km)
shoes: Inov8 RocLite 315 no.2

9.4km 3rd Leg

Probably the worst run I've had in years. No spilts yet but probably lost 25-30mins, maybe more. Took bearings on every leg but always seemed to drift on them. Had to borrow a compass because of a problem with mine but still shouldn't have been so bad. Problem was when I did get lost was hard to relocate as i could only see 10m ahead of me and there wasn't many distinct features.

Haven't night orienteered in several years now so that may have been another factor for such a poor run. Also need to practice following a bearing more accurately.

The only good thing was I was running reasonably well, maybe I was running too fast for my navigation to keep up.

Saturday Jun 20, 2009 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 RocLite 315 no.2

Jog up to assembly

Orienteering 41:38 [3] 6.0 km (6:56 / km)
shoes: Inov8 RocLite 315 no.2

Middle Race
Clydach Terrace 6km

Lots of small mistakes, longest being 1min on no.8 when I focussed on the wrong house, thought i saw the control which ended up being a sheep.

Friday Jun 19, 2009 #

Running 1:05:00 [3] 15.3 km (4:15 / km)
shoes: Inov8 RocLite 315 no.2

Thurstaston to Heswall

Ended up running a couple of km further than I was suppose to due to mistaking some houses in Caldy as another set of houses and therefore ran the wrong way. Didn't have a map but eventually found the Obelisk and found my way down to the beach and ran along the sand until the visitor centre. Saw some O kites on the Wirral Way on the way back which must have been marking the route for some sort of charity walk or similar as there was a lot of people out. Ran down the horse/bike part for most of it.

Thursday Jun 18, 2009 #

Running 32:00 [3] 8.0 km (4:00 / km)
shoes: Inov8 RocLite 315 no.2

Across the fields.

Got to the A41 bridge, heard a noise behind me and saw a brown body and scrapy tail disappear into a drain, probably a rat.

Wednesday Jun 17, 2009 #

Orienteering 54:44 [3] 7.5 km (7:18 / km) +265m 6:12 / km
shoes: Inov8 RocLite 315 no.2

Big Covert SEE
6.5km

Maybe the last Dee event here for a while as the area has just been sold, shame as it's probably the clubs best area. Lost 5 mins on silly errors and places where I know the map is wrong.

A bit of a mess with the maps, numbers 2 and 5 missed off map, 2 controls mixed up so people got to them and thought they were at the wrong control.

Running 1:00:00 [1] 3.0 km (20:00 / km)
shoes: Inov8 RocLite 315 no.2

Collecting controls

Tuesday Jun 16, 2009 #

Walking 4:00:00 [0]

Back home for a few days.

Walked up Snowdon from the South up the ridge to the West of the quarry and then all the way back on the Watkins path.

New cafe has just opened last week and was packed with people on the top. Prices weren't that bad inside but will never pay back the £8.5million they spent on it.

Monday Jun 15, 2009 #

Running 36:00 [3] 8.0 km (4:30 / km)
shoes: Inov8 RocLite 315 no.2

Calf noticeable between 5-6km, have started doing some of the old calf exercises again which should hopefully help it.

Sunday Jun 14, 2009 #

Orienteering 21:00 [3] 2.5 km (8:24 / km)
shoes: Inov8 RocLite 315 no.2

UDOC Charity Relay

Map Memory Course 2.1km
Spent probably too long looking at the map for each route but only 1 slight wobble.

Orienteering 12:00 [3] 2.5 km (4:48 / km)
shoes: Inov8 RocLite 315 no.2

Norwiegen 1.9km
Was just a normal course round part of the uni and some woods.

Orienteering 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 RocLite 315 no.2

Windows

It helped that I'd already run the other two courses but even so there were a few tricky legs and lost a few minutes on 4 as there wasn't an obvious attackpoint left on the map.

Saturday Jun 13, 2009 #

Running 15:00 [2] 3.0 km (5:00 / km)

easy jog down to S10

Gym 40:00 [3]

6 mins bike
Vertical Traction 42.5kg x 12 x 2
Chest press 30kg x10 x2 25kg x10 x1
Leg Press 40kg x12 each leg
Hip Flexor 30kg? x 12 x2 each leg
Crunches on gym ball
10mins bike

Friday Jun 12, 2009 #

Circuits 15:00 [3]

6 x plank circuit

Giving the calf a day or two off.

Strength 15:00 [3]

Physio exercises

Thursday Jun 11, 2009 #

Running 1:10:00 [3] 15.3 km (4:35 / km)
shoes: Inov8 RocLite 315 no.2

Last exam today!

Calf still feeling a bit tight every now and again, so cut off 750m at end and might take a day or two off running to help it out.

Wednesday Jun 10, 2009 #

Running 30:00 [3] 7.25 km (4:08 / km)
shoes: Inov8 RocLite 315 no.2

Decided to go out in the evening which was a mistake. Started pouring at about 4. still pouring at 6 so went out anyway. Apparently 40mm in the first couple of hours and it still raining heavy now...

Tuesday Jun 9, 2009 #

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Inov8 RocLite 315 no.2

Right calf a bit tight today. Stretching seemed to help it out.
C • come on chris. where did yo... 3

Monday Jun 8, 2009 #

Running 18:00 [2] 3.75 km (4:48 / km)

to/from physio
to circuits - walked home

Circuits 1:00:00 [3]

45/15

Sunday Jun 7, 2009 #

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Inov8 RocLite 315 no.2

Rain forescast all day but wasn't too bad when I was out, just heavy at beginning and near to end.

Some kids tried running after me on endcliffe field but one ended up falling over in a puddle. Serves them right :P.

Saturday Jun 6, 2009 #

Running 30:00 [3] 6.15 km (4:53 / km)
shoes: Inov8 RocLite 315 no.2

Run up the porters valley and then 750m back up hill at end.

Running 16:00 [4] 4.4 km (3:38 / km)
shoes: Inov8 RocLite 315 no.2

3x4mins with 2mins rest on way back, so slightly downhill

About 1.3km each time and had to stop on the first 2 laps for people and traffic a couple of times so added a little bit on the end to make sure I ran for 4 mins.
Kept running in recovery. No problem with hamstrings which was good.
C • 4*3min 4

Friday Jun 5, 2009 #

Running 1:20:00 [3] 18.1 km (4:25 / km) +400m 3:59 / km
shoes: Inov8 RocLite 315 no.2

Bit more free time for running today so headed to Burbage and did a couple of extra km than last week. Didn't feel like I was pushing as hard on the way out as last week but then ran 22mins for the last 5.5k so overall ran about the same average pace.

Thursday Jun 4, 2009 #

Running 30:00 [3] 7.25 km (4:08 / km)
shoes: Inov8 RocLite 315 no.2

Lots of revision at the mo so not as far as I would have liked.

Wednesday Jun 3, 2009 #

Running 32:00 [3] 8.0 km (4:00 / km)
shoes: Inov8 RocLite 315 no.2

Ran 15.30 on th way back probably helped by a speedy first km.

Tuesday Jun 2, 2009 #

Running 12:30 [2] 2.5 km (5:00 / km)

Gym 1:15:00 [3]

Warm up

Bar warm up

Front Squat-Push Press 12,10 with 25kg, 6,6 with 30kg and 3 with 35kg. Noticeable improvement to last time.

12 x 4 high knee lunges 12.5kg

Chest Press/Inclined Row 3*8 12.5/10
Shoulder Press/Chins 3*8 7.5kg/-26 really struggled again with these, probably due to most of the session working upper body.

Monday Jun 1, 2009 #

Running 34:00 [3] 8.0 km (4:15 / km)
shoes: Inov8 RocLite 315 no.2

Left shoes in the sun all morning which seems to have dried out some of the glue and now there is a small gap developing near the front between sole and fabric.

Out: unsure
Back: about 16mins high through bingham

Running 15:00 [2] 3.0 km (5:00 / km)

Circuits 1:00:00 [3]

45/15
Heat affected.

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