Training Log Archive: ShmintyIn the 7 days ending Dec 7, 2008:
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Sunday Dec 7, 2008 #
Running 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov8 RocLite 315
Warm up. Took three attempst to get right ankle tape on so didn;t have as much time to warm up as planned. Hard running to get the lungs working and test the calf.
Orienteering 26:09 [4] 4.5 km (5:49 / km) +65m 5:25 / km
shoes: Inov8 RocLite 315
Calf was ok today, although felt tightness all the way down left leg as some points. Think the distraction of trying to navigate helped.
Lost a bit of time on 3, more due to a poor piece of mapping, about 15 sces.
Then lost about 30secs on 14 due to misreading the paths and so took a longer route.
Wasn't running as fast as I could, especially up the hills and at the end. Didn't want to damage myself in the last 500m after getting round the rougher parts of the course.
Was 5th, Dave took 24.50ish. So pretty happy as I've hardly done any running and no orienteering in last 6 weeks.
Wouldn't have wanted to have done any longer today, 4.5k was a good test and atleast showed improvement in recovery.
Lost a bit of time on 3, more due to a poor piece of mapping, about 15 sces.
Then lost about 30secs on 14 due to misreading the paths and so took a longer route.
Wasn't running as fast as I could, especially up the hills and at the end. Didn't want to damage myself in the last 500m after getting round the rougher parts of the course.
Was 5th, Dave took 24.50ish. So pretty happy as I've hardly done any running and no orienteering in last 6 weeks.
Wouldn't have wanted to have done any longer today, 4.5k was a good test and atleast showed improvement in recovery.
Stretching 5:00 [1]
Strength 5:00 [1]
Saturday Dec 6, 2008 #
Stretching 5:00 [1]
Stretching 5:00 [1]
Note
Had been thinking of going for a short run but decided running 6 out of 7 days coming back from injury was not wise.
Also front of left hip sore all day, i.e. when pulling leg up. massaged and IBd it
Also front of left hip sore all day, i.e. when pulling leg up. massaged and IBd it
Friday Dec 5, 2008 #
Running 35:00 [3] 7.0 km (5:00 / km)
Decided to run up the valley a bit today, but wasn't expecting to go as far as I did. Got to just before the 8k road and had to stop because I think I thought my calf was hurting properly again? did some stretching, walked up to the road and started jogging back again. Stopped again to stretch after a couple of minutes and was a bit worried but after that seemed better. Just tried to focus on something else rather than the calf, which helped. Got to middle of endcliffe park and felt good enough to carry on and do another few k but decided that would be enough, did stretching and physio exercises and jogged back up the hill a bit quicker than yesterday.
Might go and do a couple of loops of endcliffe tomorrow.
Might go and do a couple of loops of endcliffe tomorrow.
C • woop 2
Gym 40:00 [1]
Gym induction, did a bit of stuff while I was there but not much.
Stretching 10:00 [1]
Strength 10:00 [1]
Including new physio exercises, heel raises (knees bent and knees straight) and bakwards lunge.
Thursday Dec 4, 2008 #
Running 32:00 [3] 6.9 km (4:38 / km)
shoes: Inov8 RocLite 315
Same route as other day. Stopped to stretch calf when i hit endcliffe and once half way through the run, about 2 mins in total. Calf didn't feel great for first few k but last half was fine. Didn't stretch before starting so that might have been why it was being a bit of a pain to start off with.
Slower than the other day but was taking it careful as I wasn't planning any stops.
Slower than the other day but was taking it careful as I wasn't planning any stops.
Running 4:00 [2] 0.75 km (5:20 / km)
shoes: Inov8 RocLite 315
Back up the hill from Endcliffe. Did physios exercises then headed slowly back up hill, calf was good.
Physio 1:00:00 [1]
TASS, down at Hallam. Said it was getting better from what she could feel and got some more exercises to do.
Another appointment at 9 tuesday after next.
Another appointment at 9 tuesday after next.
Strength 5:00 [1]
Wednesday Dec 3, 2008 #
Gym 1:30:00 [1]
Down at Hallam, with TASS orienteers. Slightly nervous abou the calf - but wasn't a problem.
Did various running drills for warm up, some 'yoga' then some weights. First time I've ever done weights. Did some back squats at 40kg - think the bar weighed 20kg. Then did some single leg squats with just the bar. Seemed to go ok, but both shins really hurt. Did about 12 reps of each.
The some more yoga, jumping and running drills cool down.
Quite a bit of standing around watching other people so only intensity 1.
Did various running drills for warm up, some 'yoga' then some weights. First time I've ever done weights. Did some back squats at 40kg - think the bar weighed 20kg. Then did some single leg squats with just the bar. Seemed to go ok, but both shins really hurt. Did about 12 reps of each.
The some more yoga, jumping and running drills cool down.
Quite a bit of standing around watching other people so only intensity 1.
Strength 5:00 [1]
Tuesday Dec 2, 2008 #
Running 30:00 [3] 6.9 km (4:21 / km)
shoes: Inov8 RocLite 315
Same as yesterday. Really icy this morning, had to slow down in a few places but still did roughly the same distances as yesterday.
Will have a rest from running tomorrow.
Will have a rest from running tomorrow.
Circuits 15:00 [3]
Same as previous, few lunges as well
Strength 5:00 [1]
Monday Dec 1, 2008 #
Running 30:00 [3] 6.9 km (4:21 / km)
shoes: Inov8 RocLite 315
Early morning. Same as yesterday, ran slightly further, about 2.3k
Walked back up to vale road, then jogged back to flat.
Don't think I've lost too much fitness, calf still hurts a little walking so won't be doing any intervals for a while.
Walked back up to vale road, then jogged back to flat.
Don't think I've lost too much fitness, calf still hurts a little walking so won't be doing any intervals for a while.
Note
Saw TASS mentor, Becky, and also did a bit of sport profiling. Then was supposedly having an hour with DaveH for S&C but Abrams didn't show up and DaveH couldn't be bothered so didn't do anything. Got a session at 7am on wednesday anyway.
Stretching 10:00 [1]
Strength 10:00 [1]