Training Log Archive: immyIn the 7 days ending Sep 22, 2013:
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Sunday Sep 22, 2013 #
Event: London City Race
10 AM
Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: Brooks PureFlow 13/09/13
Warm up jog. Did dynamic stretching beforehand as well :)
Half of this was me running around to find the toilet which I suddenly decided was necessary about 15 min before my start...
Quads were feeling awfully sore and heavy, woops.
Half of this was me running around to find the toilet which I suddenly decided was necessary about 15 min before my start...
Quads were feeling awfully sore and heavy, woops.
Orienteering race 55:09 [4] 11.95 km (4:37 / km) +13m 4:35 / km
shoes: Brooks PureFlow 13/09/13
London City Race! A lot of fun and a great way to explore a new area I hadn't been to. My plan for today was to have very precise route choices planned out and pick the best routes :) I messed up the first control, choosing a route which seems stupid in hindsight! Ended up on this roundabout one level below the level that was mapped... not ideal. But after that my planning was pretty good, got my focus back and didn't really make any mistakes. Did lose some time from not having planned ahead enough, and slowing down/hesitating.
Overall, I could probably have been a few minutes faster, but really I should be very happy as I haven't run much at all the last few weeks, let alone doing speedwork as I would have liked. And even after all the running this weekend my foot is not sore at all, so I should be very grateful to have dodged a potential stress fracture!
Overall, I could probably have been a few minutes faster, but really I should be very happy as I haven't run much at all the last few weeks, let alone doing speedwork as I would have liked. And even after all the running this weekend my foot is not sore at all, so I should be very grateful to have dodged a potential stress fracture!
Running warm up/down 12:19 [2] 2.33 km (5:17 / km) +2m 5:16 / km
shoes: Brooks PureFlow 13/09/13
Quads even more tired! easy day tomorrow.
Saturday Sep 21, 2013 #
Event: LOK Ultrasprint (UKOL16)
12 PM
Running warm up/down 10:54 [2] 2.1 km (5:11 / km) +6m 5:07 / km
shoes: Brooks PureFlow 13/09/13
Jog around Victoria Park to warm up, trying to get brain to start thinking in ultrasprint mode. Legs felt very much post-cycling.
Orienteering race 5:08 [4] 1.0 km (5:08 / km)
shoes: Brooks PureFlow 13/09/13
Loop Z, went ok, but I did lose some time on poor direction out of a couple of controls and some hesitations. Maybe around 20 s or so all up?
Seemed easier than the ones I have done in NZ, not sure why.
Seemed easier than the ones I have done in NZ, not sure why.
Orienteering race 5:01 [4] 1.0 km (5:01 / km)
shoes: Brooks PureFlow 13/09/13
Loop X, went very well actually. Didn't really lose time at all. I only wish I were faster at accelerating out of controls - a necessity for doing well at ultrasprints.
Orienteering race 5:20 [4] 1.07 km (5:00 / km)
shoes: Brooks PureFlow 13/09/13
Loop Y. Thought I went a bit faster on this one, and felt like I had done well. BUT I get back and apparently I mispunched two controls! argh! I hate ultrasprints! Was so careful and slowed down before one of the ones I mispunched as I had to count the trees to be sure I had it right (two controls right next to each other on adjacent tress). Well it turns out I can't count.
Still have no idea how I made the other mispunch, thought I was well in control the whole time.
Anyway, figured I had pretty much blown my chance at the final, but turns out I was still fifth somehow, so it was a lot closer than expected! Would have easily been in top 4 without a stupid 1 min of penalty time.
Bah.
Still have no idea how I made the other mispunch, thought I was well in control the whole time.
Anyway, figured I had pretty much blown my chance at the final, but turns out I was still fifth somehow, so it was a lot closer than expected! Would have easily been in top 4 without a stupid 1 min of penalty time.
Bah.
Running warm up/down 15:31 [2] 3.08 km (5:02 / km) +3m 5:01 / km
shoes: Brooks PureFlow 13/09/13
Orienteering race 7:35 [4] 1.54 km (4:55 / km)
shoes: Brooks PureFlow 13/09/13
Final loop, nailed all the controls but a bit tired towards the end. Also it was super frustrating having to wait at controls for others to punch, or worst of all, getting stuck behind slow people in the maze. Anyway, I blame that for being 20-30 s slower than the other girls in the final :P
Running warm up/down 14:19 [2] 2.8 km (5:07 / km) +4m 5:05 / km
shoes: Brooks PureFlow 13/09/13
Friday Sep 20, 2013 #
Note
Perhaps it's time to include more dynamic stretching before hard runs/races?
http://runnersconnect.net/running-training-article...
http://runnersconnect.net/running-training-article...
5 PM
Stationary bike long 2:00:00 [3] 68.0 km (1:46 / km)
Long ride on the bike at the gym. Not sure why I enjoy this so much, but somehow I do :) a bit harder than easy pace today.
Strength and conditioning 35:00 [1]
Core and a bit of stretching.
Thursday Sep 19, 2013 #
Note
I have noticed a pattern with my injuries now - prior to actually getting pain, it is often the case that I feel really tired and my legs are sluggish for a few days in a row. Maybe not such a good idea to always "man up" and go running despite feeling average... I think I am better at listening to my body than I used to be, but still not great. It can be hard to know when to push and when to rest.
Anyway, foot was definitely on the start of the stress fracture spectrum. Not going to run tomorrow either, as the ultra sprint and city race on the weekend will be enough of a test for it... Should be ok though.
Anyway, foot was definitely on the start of the stress fracture spectrum. Not going to run tomorrow either, as the ultra sprint and city race on the weekend will be enough of a test for it... Should be ok though.
6 PM
Stationary bike intervals 1:00:00 31.9 km (1:53 / km)
15 x Minutes of Pain and Suffering. You can't really go past this session if true suffering is what you're after. Tried to embrace the pain, and did reasonably well. Heart rate was close to 190 on some of the intervals.
15 warm up, and 15 really easy warm down.
15 warm up, and 15 really easy warm down.
Cross trainer 20:00 [3]
A bit of time on the cross trainer to work some different muscles.
Wednesday Sep 18, 2013 #
2 PM
Stationary bike 50:00 [2] 25.5 km (1:58 / km)
Wow I was really tired after yesterday. Took it very easy, reading Andre Agassi's autobiography now. (I seem to be reading a lot of books about sports at the moment - in particular I like reading about the mental aspect of competing, and this book is fascinating in that respect!)
Strength and conditioning 20:00 [0]
7 PM
Running 35:21 [2] 7.32 km (4:50 / km) +172m 4:19 / km
shoes: Brooks PureFlow 13/09/13
Run around "Ally Pally", felt really good! The legs only felt a bit tired on the hills, otherwise they were great. I guess this does emphasise to me that cycling isn't really very specific training for orienteering, as much as I enjoy it...
Foot was fine :)
Foot was fine :)
Tuesday Sep 17, 2013 #
6 PM
Stationary bike (spin class) 1:40:00
Endurance spin class again. So tough on the legs today as we did a lot of heavy resistance "hills". Was very tired afterwards and my legs were burning just walking up the few stairs at Finsbury Park station. Actually today I was tired in general, have not been getting enough sleep lately, so I was walking around like a zombie on ward round struggling so hard not to fall asleep where I was standing... Not a good state to be in...
Taking it very easy on the foot as well because 3rd metatarsal was a little bit tender to palpation after walking around and orienteering on the weekend. No pain when walking or running though, or hopping on that leg. Just have to be super careful.
Taking it very easy on the foot as well because 3rd metatarsal was a little bit tender to palpation after walking around and orienteering on the weekend. No pain when walking or running though, or hopping on that leg. Just have to be super careful.
Monday Sep 16, 2013 #
Note
Made the rather spontaneous decision to go to Italy for the weekend before World Cup...! 3x orienteering events in the mountains near Trento - it will be amazing! So so excited.
5 PM
Stationary bike 1:20:00 [2] 45.0 km (1:47 / km)
Just another bike ride at the gym. I quite enjoy this actually - today I was reading Tyler Hamilton's book about his career as a cyclist and being a part of the US Postal team. Phenomenal book, it gives an incredible insight into the world of competitive cycling in the Lance Armstrong era and in particular, the psychological aspects of competing in such an environment. Unbelievable stuff.
Strength and conditioning 30:00 [1]
Core training. I have to confess, I was sore all over after yoga on Saturday, and was still feeling some of the effects today!