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Training Log Archive: Shminty

In the 31 days ending Mar 31, 2008:

activity # timemileskm+m
  Running21 10:21:58 69.41 111.7
  Strength and Stretching14 4:42:00
  Orienteering5 4:06:59 24.95(9:54) 40.16(6:09) 1075
  Wobble Board9 2:30:00
  Badminton2 2:00:00
  Massage4 1:30:00
  Physio1 20:00
  Hill Reps3 15:00
  Total29 25:45:57 94.36 151.86 1075
  [1-5]29 25:25:57

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Monday Mar 31, 2008 #

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: New Balance X Terrain

With z for some of it

Different loop as most of the far field is ploughed now. To cafe then down canal short way and through wood. Path in the ride has just about disappeared so a bit of terrain running.

Calf was sore this morning, worse to touch, but was ok running.

Wobble Board 15:00 [1]

Sunday Mar 30, 2008 #

Running 1:05:00 [4] 10.5 km (6:11 / km)
shoes: New Balance X Terrain

First loop over pen-y-cloddiau, about 7.25 k with dad and took about 45mins
Second loop over Moel Arthur, not to the summit tho, 3.25k about 20mins

Some good hills, calf was a bit sore down hill, stretching it eased it on first loop.

Strength and Stretching 15:00 [1]

Pronation exercises, stretching and sit-ups

Wobble Board 15:00 [1]

Massage 10:00 [1]

Hurt quite a bit

Saturday Mar 29, 2008 #

Wobble Board 30:00 [1]

Break half way through for s+s

Was thinking of a run but raining lots and very wet, and prob going for a long run in the Clwyds tomorrow, so decided not to bother.

Strength and Stretching 5:00 [1]

Trampette

Friday Mar 28, 2008 #

Strength and Stretching 40:00 [3]

On the ball again. Level 3.

Running 40:00 [3] 9.5 km (4:13 / km)
shoes: New Balance X Terrain

Run with dad. Pretty wet. Straight out after s+s.

Went out along fields then canal, which they were dredging. Then came back through the zoo. Building a new bridge over the public footpath, only saw two animals which were braving the weather and they were camels.

Don't think I'll do this run again in a hurry. Too many hard surfaces to run on. Could feel my shin complaining. Felt calf once I got back, and it wasn't just the posture one.

Thursday Mar 27, 2008 #

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: New Balance X Terrain

Wet. Started to plough the fields, although haven't done the far one yet so could still run over it.

Strength and Stretching 15:00 [1]

Wobble Board 15:00 [1]

Wednesday Mar 26, 2008 #

Strength and Stretching 40:00 [2]

On the gym ball. Followed instructions from the dvd on level 3. Included quite a bit of core.

Massage 20:00 [1]

On calf

Tuesday Mar 25, 2008 #

Physio 20:00 [0]

Physio had a look at my calf. Thought it was maybe the nerves but in the end decided it was the muscle responsible for posture, which is why it hurts more going down hill and doesn't really affect running much of the time.

Anyway have to massage it and do stride exercises. Plan to have 2 days rest from running anyway.

Massage 30:00 [1]

On calf

Monday Mar 24, 2008 #

Orienteering race 29:36 [4] *** 4.2 mi (7:03 / mi)
shoes: New Balance X Terrain

JK Day 4 Erridge Old Park Relays - 12th

Mistake on 2, due to misreading the map (2.5mins). Cruised the rest. Was with bedders for last half but managed to get away before run in, as I didn't expect I would be able to beat him on a sprint finish.

Area wasn't very technical, and would have been much easier if the mapping had been good. Semi-open was just like a normal wood, trees were just a bit further spaced. And as for a distinct veg boundary... Reminds me a bit of Slovakia but to give credit to the JK, Slovakian semi-open was even less obvious.

Calf was hurting a bit in the morning, wasn't sure whether to run but decided to and I didn't feel it at all out.

Sunday Mar 23, 2008 #

Orienteering race 1:14:19 [5] **** 12.0 km (6:12 / km) +490m 5:09 / km
shoes: New Balance X Terrain

JK Day 3 Ashdown Forest Classic race 13th

Didn't make many mistakes but then again didn't run fast enough. Course wasn't nearly as technical as yesterday.

Lost a bit of time on 5, was right by control but couldn't see it.

Later start would have been more better, so should have run faster previous day after mistakes.

Although was a bit off the winner, was pleased I made no mistakes, considering previous day. Although leaves me a bit of work for the next fcc races.

Calf hurt a bit on the down hill sections

Running warm up/down 15:00 [2]
shoes: New Balance X Terrain

Had put tape on shoes to prevent then splitting but came off in the warm up although it didn't really matter.

Saturday Mar 22, 2008 #

Orienteering race 49:09 [5] ***** 6.6 km (7:27 / km) +220m 6:23 / km
shoes: Twisters

JK Day2 Leith Hill Middle Race - 28th (18+20)

Wrong turn on way to event meant we were late. I was then subsequently late to the start (name already called). Not the best way to start the race and it didn't get much better from there.

No6. Well, what a load of rubbish. Ended up looking fo control just outside circle. Ran further away, then back to 5 to take an accurate bearing, which took me straight there.

Lost a bit of time on 7, 8 and 12 but by this time I wasn't running nearly as fast and had already decided to try and save some energy for the next day. Looking back it would have been better to keep running strong as it would have meant a better starting time and therefore wouldn't have been running at all in the snow. But you live and learn.

Oh and shoes rubbed even with plasters on.

Running 15:00 [3]
shoes: Twisters

To start

Friday Mar 21, 2008 #

Event: JK 2008
 

Orienteering race 18:15 [4] 2.7 km (6:46 / km) +60m 6:05 / km
shoes: New Balance X Terrain

JK sprint University of Surrey M20E - 8th

It rained just before I set off which meant the concrete was a bit slippy in the shoes i was wearing, so lost a bit of time being catious. Could never really get up to full speed until near the end.

Lost nearly 2 mins in mistakes, which was frustrating and also meant ralf caught me up. Needed to look at map more.

Calf felt ok

Running warm up/down 20:00 [2]
shoes: New Balance X Terrain

Thursday Mar 20, 2008 #

Strength and Stretching 15:00 [1]

Was going out for a run but it was raining and calf is a bit sore still. Did some work on trampette.

Wednesday Mar 19, 2008 #

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: New Balance X Terrain

Calf was niggling a bit this morning but only hurt on the run nearish the end. Slowed down and it was fine again.

Strength and Stretching 20:00 [1]

Includes some work on the trampoline

Massage 30:00 [1]

Right calf, also had ice on for a while, when it starts hurting

Monday Mar 17, 2008 #

Running 30:00 [3] 6.4 km (4:41 / km)
shoes: New Balance X Terrain

Right calf was niggling a bit this morning. Put ice on it three times then went out for a run. Calf was fine out running but I wasn't pushing it, just a steady jog.

Sunday Mar 16, 2008 #

Strength and Stretching 15:00 [1]

Not much time for training this weekend but hopefully will have given right calf a rest.

Friday Mar 14, 2008 #

Running 20:00 [2] 3.0 km (6:40 / km)
shoes: New Balance X Terrain

Short jog with z, to give calf a rest for next weekend.

Thursday Mar 13, 2008 #

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: New Balance X Terrain

Right calf playing up a bit at the moment. Warmed it up before started and put some ice on when finished.

Badminton 1:00:00 [3]

Felt tired, but calf was ok

Wednesday Mar 12, 2008 #

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: New Balance X Terrain

up and down

Running intervals 15:00 [5] 3.8 km (3:57 / km)
shoes: New Balance X Terrain

10*1min with 30 sec recovery

Hill Reps 5:00 [5]
shoes: New Balance X Terrain

5*25secs

Tuesday Mar 11, 2008 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: New Balance X Terrain

Running 2:58 [5] 1.0 km (2:58 / km)
shoes: New Balance X Terrain

Decided to race a 1k course round the field.

first 450m felt good time was 1.14
Then didn't feel to well, maybe hadn't drunk enough this morning, but kept going and did last 550m in 1.44

So on a track on a good day I would have done it a bit quicker

Running 20:00 [3] 3.5 km (5:43 / km)
shoes: New Balance X Terrain

After I recovered did a 350m in 1min then decided to take it easy and just did a run to the cafe and back.

Wobble Board 15:00 [1]

Strength and Stretching 20:00 [1]

Monday Mar 10, 2008 #

Running 25:00 [2] 4.5 km (5:33 / km)
shoes: New Balance X Terrain

Just a short run after yesterday.

Should have done a longer warm down yesterday.

Wobble Board 15:00 [1]

Strength and Stretching 15:00 [1]

Sunday Mar 9, 2008 #

Orienteering race 1:15:40 [4] 12.1 km (6:15 / km) +305m 5:33 / km
shoes: Twisters

Big Wood Sarum National Event. First FCC race.

Took a while to get into it and probably ran the last 2-3km the fastest, although made most of the mistakes in this last section.

Shoes rubbed again, tapped heels before hand so managed most of the course before getting a blister. More plasters next time.

5-6 should have gone round to left along rides. Maybe lost a little bit of time because of trying to go straight.

7-8 2km path run, not the most interesting leg!

8-9 30secs - not completely sure which way I should look when I hit slope, should have been more confident to go left, so hesitation cost the most time.

11-12 lost about 1 minute
13-14 lost about 45 secs
14-15 lost about 20 secs
15-16 heading straight for it, thought I was wrong cut left saw tower and realised I had been right. 1-2mins

So lost about 3-4 minutes in total, excluding poor route choices to a couple. So could have done about 5 minutes quicker, but it was still a pretty good run.
C • nice one 2

Saturday Mar 8, 2008 #

Running 25:00 [2] 3.5 km (7:09 / km)
shoes: New Balance X Terrain

Slow jog and some stretching in prep for tomorrow. Feeling good.

Friday Mar 7, 2008 #

Running 30:00 [3] 6.5 km (4:37 / km)
shoes: New Balance X Terrain

Strength and Stretching 20:00 [1]

Wobble Board 15:00 [1]

Thursday Mar 6, 2008 #

Running 22:00 [3] 5.0 km (4:24 / km)

Felt pretty good today. Had a bit of a sprint finish practice as well due to me being quite poor usually on the run-in.

Badminton 1:00:00 [3]

5th? time in this badminton series (last series was several years ago) and finally feel like I'm starting to improve from where I left off. Was quite hot in the sports hall today, so felt tired by end.

Wednesday Mar 5, 2008 #

Running 52:00 [3] 10.5 km (4:57 / km)
shoes: Twisters

Went out to try proper o shoes for first time since last year. Went out to do 6.5k but when I got back decided to go out and do another loop. Shoes rubbed a bit on right foot but the tape I put on beforehand meant most of the foot was ok.

Wobble Board 15:00 [1]

Strength and Stretching 22:00 [1]

Tuesday Mar 4, 2008 #

Running 38:00 [3] 8.0 km (4:45 / km)
shoes: New Balance X Terrain

With dad

Hill Reps 5:00 [5]
shoes: New Balance X Terrain

5*25secs

Running warm up/down 5:00 [2]
shoes: New Balance X Terrain

Monday Mar 3, 2008 #

Running 36:00 [3] 8.0 km (4:30 / km)
shoes: New Balance X Terrain

Hill Reps 5:00 [5]
shoes: New Balance X Terrain

5*25secs

Wobble Board 15:00 [1]

Strength and Stretching 20:00 [1]

Sunday Mar 2, 2008 #

Strength and Stretching 20:00 [1]

No time for a run today, out all day at first aid course, 10mins at home then out again. managed to do some S+S tho.

Saturday Mar 1, 2008 #

Running 21:00 [4] 5.0 km (4:12 / km)
shoes: New Balance X Terrain

A fast run after sitting in a room all day doing a first aid course. Felt pretty good with only my calf feeling a bit strange a beginning, but not painful.

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