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Training Log Archive: Rich

In the 7 days ending Oct 5, 2008:

activity	#	time	miles		km		+m
Running	3	2:50:00	11.43	(14:52)	18.4	(9:14)	550
Cross Training	1	1:00:00
Orienteering	1	54:44	4.91	(11:09)	7.9	(6:56)	170	19 /	29c	65%
Strength and Conditioning	1	45:00
Total	5	5:29:44	16.34		26.3		720	19 /	29c	65%

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Sunday Oct 5, 2008 #

Orienteering race 54:44 [5] *** 7.9 km (6:56 / km) +170m 6:15 / km
spiked:19/29c (injured) shoes: Inov8 Flyroc 310

Nice run around Treeton just south of Sheffield. It was little rough in places but fairly pleasant.

My race was fairly ragged. My concentration was pretty good, didn't suffer any big distractions and generally had decent plans. Occassionally my visualisation and frequently my distance judgement were letting me down though. These are the two things I think suffer most through lack of practice. Need to focus on these in the next race.

Looking at the splits I lost about 5mins, but won by 2 1/2mins; what were the others playing at!

C • maybe... 2

Running 30:00 [1] 2.0 km (15:00 / km) +30m 13:57 / km
shoes: Inov8 Flyroc 310

General warm up and down with stretching. Feeling achey due to yesterday hills so needed the stretching.

Note
(injured)

Ankle not a problem today but no sign of the swelling subsiding.

Saturday Oct 4, 2008 #

Running hills (Intervals) 40:00 [5] 3.0 km (13:20 / km) +300m 8:53 / km
(injured) shoes: Inov8 Flyroc 310

Hill reps on the local pit tip.

3 x Start at bottom of hill then sprint to 1st drainage channel; slow back down; 2nd drainage channel; slow back down; then the 3rd and slow back down.

3 different hills of varying steepness, so 27 reps total.

Ankle still swollen, not good!

C • good effort 1

Running warm up/down 30:00 [1] 4.0 km (7:30 / km) +20m 7:19 / km
shoes: Inov8 Flyroc 310

Normal warm up routine, with a fairly long steady run (~3km) to warm down.

Note
(injured)

The ankle is as swollen this evening as it has been for months. There is no pain; not even during exercise. However, I can feel the swelling and it is a little achey. Never had an injury any thing like this bad before. Does any one have any advice? Is training on it likely to be damaging it particularly and how much training is sensible? I last went to the physios around 6 weeks ago who gave me the go ahead to slowly increase the training from the occassional run on hard surfaces (1/2 times a week) I had been doing.

Friday Oct 3, 2008 #

Note
(injured) (rest day)

No training today. Hopefully rest up the ankle; still swollen though.

Thursday Oct 2, 2008 #

Strength and Conditioning (Circuits) 45:00 [2]
(injured)

45second on 15s off.

20 exercises including crunches, lunges, press ups, back extentions and the plank.

2 sets with 5min rest in between.

Ankle still quite swollen so need to take a couple of days off running. still no pain though.

Wednesday Oct 1, 2008 #

Cross Training (Football) 1:00:00 [2]
(injured) shoes: Asics

7 a side with work. 5-3 victory!

My ankle was a liitle swollen after yesterdays intervals; this f@#&1*g injury! No pain just swelling, though it feels abit of a mess in there. No pain during the game but iced it afterwards anyway. This seamed to reduce the swelling slightly.

Tuesday Sep 30, 2008 #

Running intervals 30:00 [5] 6.4 km (4:41 / km) +150m 4:12 / km
shoes: Asics

Notts AC Intervals

1 x 2miles (well just under) + 50m climb - 10:23

4 x 800m +25m climb:

2:46
2:39
2:41
2:35

Definately feeling stronger than last week!

Running warm up/down 40:00 [1] 3.0 km (13:20 / km) +50m 12:18 / km
shoes: Asics

General warm up and down with Pete. Some token stretches to finish. Fi at Notts training also tonight; a nice little NOC pose we have going on.

C • jealous 1

Monday Sep 29, 2008 #

Note
(rest day)

Was going to do a short run on the pit tip but was knackered when I got home from work. Took a rest day instead.

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