Training Log Archive: WhitesheepIn the 30 days ending Apr 30, 2014:
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Wednesday Apr 30, 2014 #
Cycling (turbo) 35:00 [1]
(injured)
Ankle still a bit swollen and tender, not really ready for running yet but walking pretty much normally
Saturday Apr 26, 2014 #
Orienteering 39:51 [1] 2.7 km (14:46 / km)
(injured)
Orienteering 33:14 [1] 2.7 km (12:19 / km)
(injured)
Felt better for getting out and about and don't think I did myself any harm.
Wednesday Apr 23, 2014 #
S&C 25:00 [3]
(injured)
Tuesday Apr 22, 2014 #
Note
(injured)
Saturday Apr 19, 2014 #
Orienteering race 47:29 [5] 6.7 km (7:05 / km) +130m 6:28 / km
(injured) shoes: Icebug
Oh dear - what a disappointment.
I started really badly. I ran well on this area at the Harvester a few years ago by going very steady all the way. I should have done the same, but instead tried to push the pace - and paid the penalty. At #1 and #6 in particular I had to stop short as I realised I'd been nowhere near careful enough with navigation. And of course found that in vague, flattish terrain with hundreds of pits, it is not easy to relocate.
I perhaps got a bit more of a handle on things through the middle section. At this point I was thinking that judging by others around me, even if I had a poor run some would be worse, so it was worth keeping going.
As it was I then went over on my ankle badly on the downhill run to #20. I'm actually not sure if it was before or after the control. Luckily I was within hobbling distance of the finish, and it was nice to get several offers of help from people who were willing to jack in their run. As it was I made it back unaided and even punched the last couple, but once I stopped it was obvious that was just the adrenaline talking as the ankle had swollen up to a ridiculous size (baseball?).
Couldn't have picked a better club to be part of though, with Lib's in-tent physio service, two pairs of crutches to choose from and lots of kind words.
Terrain running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Icebug
Friday Apr 18, 2014 #
Orienteering race 17:03 [5] 3.0 km (5:41 / km) +65m 5:08 / km
shoes: inov8 roclite 243
I didn't get off to a good start. Thought I had worked out #1 and #2, but #1 turned out to be more fiddly than I'd appreciated and the entrance to Singleton Park threw me (looked more like a gate to me).
By the time we got into the uni though I was on top of things and was pretty clean. 15-16-17-18 felt tough and slow at the time but actually I was running well which is nice to see.
A minor mistake to #19 when I decided to just plough through using #2 and #5 thinking I needed to use the path to enter the ornamental garden. In fact it was not enclosed and I think going left was a bit better.
Definitely pleased with the 28th place and only 3 mins down.
Road running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: inov8 roclite 243
Thursday Apr 17, 2014 #
Road running 20:00 [1] 4.0 km (5:00 / km)
shoes: inov8 road-x 233 (iii)
Wednesday Apr 16, 2014 #
Off-road running 24:00 [2] 5.0 km (4:48 / km)
shoes: inov8 road-x 233 (ii)
Cycling (turbo) 30:00 [1]
Tuesday Apr 15, 2014 #
Road running intervals 5:59 [5] 2.0 km (3:00 / km)
shoes: inov8 road-x 233 (iii)
Was a bit disappointed with times and how this felt at first. Not very springy and a bit lacklustre. With hindsight the times were OK given the track was quite busy, although I was aiming for more consistency. But it still didn't feel great. That might have been partly because I tried to cram it into half an hour, rather than warming up fully and then waiting for the later train.
Times: 2:30, 1:14, 1:11, 33, 31 (aiming for 72 second laps)
Road running warm up/down 25:00 [1] 5.0 km (5:00 / km)
shoes: inov8 road-x 233 (iii)
Monday Apr 14, 2014 #
Off-road running 35:00 [1] 6.36 km (5:30 / km)
shoes: inov8 road-x 233 (ii)
S&C 15:00
Sunday Apr 13, 2014 #
Cycling 1:44:00 [3] 44.0 km (25.4 kph) +355m
As it was I was pretty shattered by the end anyway. Combination of surprisingly chilly day (out of the sun) and maybe being a bit overexcited by the day's sport...
S&C 15:00
Saturday Apr 12, 2014 #
Orienteering 42:00 [1] 4.0 km (10:30 / km)
shoes: Icebug
Took the nav in turns with a combination of talk o and map memory. Hit on a good exercise for em: she described how to get to the control, then I did as instructed. Kind of pairs 'map memory'.
Orienteering 40:59 [3] 5.3 km (7:44 / km) +215m 6:26 / km
shoes: Icebug
Then off for a run round in my own. Surprisingly physical so my weaker controls were the ones where I was bashing a way through, trying to be direct but probably wiggling around.
Off-road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Icebug
Friday Apr 11, 2014 #
Road running intervals 24:19 [5] 5.8 km (4:12 / km)
shoes: inov8 road-x 233 (iii)
The day was awful prep for this: bit too much stress, late finish, obligatory sausage chips and pint after work. But really didn't want to skip the session for the week so summoned up the motivation.
Felt increasingly rough and suffered through the last one really with an uneasy stomach.
Times: 3:40, 40, 37, 39, 43
Road running warm up/down 21:30 [1] 2.5 km (8:36 / km)
shoes: inov8 road-x 233 (iii)
Wednesday Apr 9, 2014 #
Road running 25:00 [2] 5.0 km (5:00 / km)
shoes: inov8 road-x 233 (ii)
S&C 10:00
Monday Apr 7, 2014 #
Road running 19:30 [1] 3.5 km (5:34 / km)
shoes: inov8 road-x 233 (ii)
planned more but today got away from me
S&C 15:00
It's not bad and doesn't hinder running but it is just There. And is not clearing up of its own accord.
So the plan is to log foam rolling, stretching and some easy strengthening exercises in the hope that keeps me diligent.
Sunday Apr 6, 2014 #
Off-road running 48:30 [3] 9.8 km (4:57 / km)
shoes: inov8 road-x 233 (ii)
Saturday Apr 5, 2014 #
Road running 29:00 [1] 4.5 km (6:27 / km)
shoes: inov8 road-x 233 (iii)
S&C 25:00 [3]
Tuesday Apr 1, 2014 #
Note
(sick)