Training Log Archive: Cat TIn the 28 days ending Feb 28, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Feb 28, 2011 #
8 AM
S&C (ankles) 12:00 [1]
(injured)
... and shin and foot exercises afterwards. definitely less ROM and control in right, hope they help! Wish i had done all this earlier. Idiot!
10 AM
Aquarunning - hard intervals 34:00 [4]
(injured)
about the same as Linne road intervals from last thurs:
10mins/2mins, 6mins/2min, 2x3min/1min, 3x2min/1min, 4x1min/1min, 4x30s/1min
10mins/2mins, 6mins/2min, 2x3min/1min, 3x2min/1min, 4x1min/1min, 4x30s/1min
Aquarunning - easy warm up/down 35:00 [1]
(injured)
includes recoveries
5 PM
Running - easy (drills) 14:00 [1]
(injured) shoes: Adidas Supernova Glide (Dec 10
i still don't think its good to stop running completely. it was a few more mins really but the first few were walking drills. right leg feeling a bit jammed up, which might be part of why my shin isn't getting better. physio time! shin exercises before and after running.
Running - easy 24:00 [1]
(injured) shoes: Adidas Supernova Glide (Dec 10
to and from home
Sunday Feb 27, 2011 #
Note
(injured)
the ongoing shin saga is definitely my own fault. i've been nowhere near disciplined enough with strengthening them and treating them properly. theyre not any worse than they were, just not really getting better either. now i really have no excuses. found these http://www.sportsinjurybulletin.com/archive/0161-s... to do every day, as well as stretching my calves more and training sensibly. no more running long distances on hard tracks, no matter how tempting to keep out of the snow.
and marking myself as 'injured' til they get completely better, just to remind myself!
and marking myself as 'injured' til they get completely better, just to remind myself!
11 AM
Running - easy (snöpuls) 40:00 [2]
shoes: Walsh PB racer Feb 11
time approximate - loop from home where i ran in as much untracked snow as i could, it's about time i started working my terrain-running muscles a bit harder. could feel a little niggle in my shin again, gonna have to be strict with myself and be more careful with it. for the next few weeks i will be a full-time benhinnesköterska.
new shoes time, my old walshes are about to fall apart. and the sun felt warm for the first time in ages!
new shoes time, my old walshes are about to fall apart. and the sun felt warm for the first time in ages!
Running - easy 25:00 [1]
shoes: Walsh PB racer Feb 11
the bits on ploughed tracks and the road next to home
Saturday Feb 26, 2011 #
5 PM
Aquarunning - hard intervals 30:00 [4]
10 x 3min/1min. or at least i think so, my brain is like mush from finally finishing a uni project this morning and i forgot what time i started. so it might have been 11.
tbh i wasn't feeling the best, i think studying stresses me out more than training! hopefully it will be fine tomorrow but if not i'll take some more easy days. i have no classes or uni work for a month now, so have time to just concentrate on looking after myself properly :-)
someone stole my towel though, i thought that didn't happen in Sweden! :-/
tbh i wasn't feeling the best, i think studying stresses me out more than training! hopefully it will be fine tomorrow but if not i'll take some more easy days. i have no classes or uni work for a month now, so have time to just concentrate on looking after myself properly :-)
someone stole my towel though, i thought that didn't happen in Sweden! :-/
Aquarunning - easy warm up/down 30:00 [1]
includes recoveries
Friday Feb 25, 2011 #
4 PM
Aquarunning - easy 45:00 [1]
Couldn't decide whether to do this or jympa to help recover from being out last night, so did a bit of both :-) Actually felt quite good for this.
6 PM
Jympa 40:00 [3]
shoes: Adidas Supernova Glide (Dec 10
... felt a bit crap for this though! Not really a surprise, just a bit tired on the tougher bits, and just getting used to the new routines there. Also being careful not to dislocate anything. Could feel my shin a bit from dancing, so tomorrow's intervals will be in the pool.
Thursday Feb 24, 2011 #
12 PM
Running - easy 1:00:00 [1]
shoes: Old walshes
worked out as another easy training, having bad stomach/abdominal pains so didn't want to do anything tough. Hamstrings normal again but calves still tight, will stretch more.
Wednesday Feb 23, 2011 #
11 AM
Alternative training warm up/down 15:00 [1]
warm-up
S&C (circuits) 48:00 [3]
Running - easy warm up/down (barefoot) 10:00 [1]
warm-down. legs felt so much better than yesterday! :-)
Tuesday Feb 22, 2011 #
3 PM
Running - easy 1:19:00 [1]
shoes: Old walshes
My turn to cook and clean in the club hut tonight, so went up early to run beforehand.
Shortened long run, keeping to the snowy tacks today. Legs still stiff, in both calves and both hamstrings, not going v fast at all! I think it's the cold, even though I was wearing 2 pairs of lycras and some tracksuit bottoms. Will keep stretching out and taking it easy this week.
Shortened long run, keeping to the snowy tacks today. Legs still stiff, in both calves and both hamstrings, not going v fast at all! I think it's the cold, even though I was wearing 2 pairs of lycras and some tracksuit bottoms. Will keep stretching out and taking it easy this week.
Monday Feb 21, 2011 #
4 PM
Running - hard intervals 28:00 [4]
shoes: Old walshes
2x6min/2min, 2x4min/2min, 4x2min/1min
Nice to get out whilst it was still light, but feeling a bit drained after a stressy day at uni (project deadline), and it was real chilly too! I dont know if my back was tight after sitting over a desk, or if it was the cold, or just not being used to running intervals right now, but my hamstrings tightened up after the 4min ones. stopped to stretch them out and didnt take the 2min intervals quite as fast as i could, more concentrating on having strong technique. Will keep stretching out and warm up a bit more next time. but there was no sudden tear or anything and it made a change from my shin being niggly :-)
Nice to get out whilst it was still light, but feeling a bit drained after a stressy day at uni (project deadline), and it was real chilly too! I dont know if my back was tight after sitting over a desk, or if it was the cold, or just not being used to running intervals right now, but my hamstrings tightened up after the 4min ones. stopped to stretch them out and didnt take the 2min intervals quite as fast as i could, more concentrating on having strong technique. Will keep stretching out and warm up a bit more next time. but there was no sudden tear or anything and it made a change from my shin being niggly :-)
Running - easy warm up/down 41:00 [1]
shoes: Old walshes
Jog out, a few drills, recoveries and jog home again
10 PM
S&C (core and ankles) 20:00 [1]
Sunday Feb 20, 2011 #
Note
Apart from the insoles disaster am quite happy with the last two weeks, i think i pushed myself as far as i sensibly could at the moment. easy week time again now, need to catch up on uni work and do 'normal' things a bit :-)
11 AM
Running - easy 58:00 [1]
shoes: Old walshes
easy sunday run, was feeling tired after late night yesterday anyway. stopped at Fyrishov on the way home to do a bit of the leg strength stuff i missed earlier this week.
S&C 30:00 [2]
legs and even more ankles
Saturday Feb 19, 2011 #
Note
not really training, but felt like a challenge in this weather - had to cycle an hour to a party and back over the other side of town. just about survived :-)
11 AM
Alternative training intervals 30:00 [4]
weight:56.5kg
bit of a change of plan, O training was put off til this afternoon and i have fika then, which is of course more of a priority. Actually though it wasn't such a problem, my legs were dead stiff from all the snöpulsning yesterday and i have a bit of a cough from breathing in the cold air, so a hard run at such low temperatures might not be such a good idea. so maybe wimping out a bit, but i guess its always better to be safe than injured.
10 x 3min/1min, a bit broken up when i got a nosebleed after rep 4 and did a few easy minutes whilst it cleared up.
10 x 3min/1min, a bit broken up when i got a nosebleed after rep 4 and did a few easy minutes whilst it cleared up.
C • fika 2
Alternative training warm up/down 33:00 [1]
includes recoveries
6 PM
S&C (ankles) 12:00 [1]
Friday Feb 18, 2011 #
9 AM
Running - easy long 1:55:00 [1]
shoes: Old walshes
fredagsbana (the run i missed on tues)
http://dl.dropbox.com/u/15770321/Bana%20C2.jpg
not so much looking forwards to it after looking at the temperature this morning but was glad i did it in the end, really nice day.
rode up to the club hut and finally got round to doing the 19k loop. Was fast on the big tracks but bits of the forest had thigh-deep snow that was a bit impossible. also got in a bit of extra distance on one of the orienteering legs (forgot my compass!). A couple of stops to choose songs on the ipod and eat frozen haribo, a nice way to start the weekend :-)
http://dl.dropbox.com/u/15770321/Bana%20C2.jpg
not so much looking forwards to it after looking at the temperature this morning but was glad i did it in the end, really nice day.
rode up to the club hut and finally got round to doing the 19k loop. Was fast on the big tracks but bits of the forest had thigh-deep snow that was a bit impossible. also got in a bit of extra distance on one of the orienteering legs (forgot my compass!). A couple of stops to choose songs on the ipod and eat frozen haribo, a nice way to start the weekend :-)
9 PM
S&C (core and ankles) 29:00 [1]
Thought about jympa, but my legs are tired and i would like to be able to move for some actual orienteering training tomorrow. so just a thorough core workout and ankles instead. will try and get to the gym for leg work this w/e some time.
Thursday Feb 17, 2011 #
10 AM
Aquarunning - hard intervals 30:00 [4]
aquarunning version of tonight's Linne intervals: 5 x 3-2-1min / 1min
Nice, worked hard :-)
very excited to get my insoles back already this morning though, was getting real sick of being in the pool all the time (instead of just most of the time)
Nice, worked hard :-)
very excited to get my insoles back already this morning though, was getting real sick of being in the pool all the time (instead of just most of the time)
Aquarunning - easy warm up/down 30:00 [1]
includes recoveries. need to make my warm u p longer, i measure by lengths so it keeps getting shorter...!
5 PM
Running - easy 42:00 [1]
shoes: Old walshes
Easy run from home round Gamla Uppsala, just as it was getting dark. So nice to be out running again! Feeling quite tired but still moving okay :-)
9 PM
S&C (ankles) 12:00 [1]
Wednesday Feb 16, 2011 #
Note
Orthotics on their way back :-D
4 PM
S&C (core and ankles) 18:00 [1]
Aquarunning - easy 1:10:00 [1]
Easy Wednesday. Abandoned treadmill, my feet are a bit sore again. Covering more distance in the pool again, hope this translates to running quicker on the ground...
Tuesday Feb 15, 2011 #
7 AM
Running - easy warm up/down (barefoot) 10:00 [1]
warm-up. there were no free bikes afterwards to warm down on and i felt stupid waiting. but i had to ride into uni afterwards anyway.
S&C (circuits) 44:00 [3]
weight:56.3kg
A bit rushed today, needed to do some last minute homework before class!
5 PM
Aquarunning - easy long 2:00:00 [1]
Felt real crap after sleeping this afternoon, but fine once i was training, even managed a new PB for 'number of lengths in 2 hours' :-)
i am NEVER going to complain about being cold in the UK again. brr.
i am NEVER going to complain about being cold in the UK again. brr.
10 PM
S&C (ankles) 12:00 [1]
before early bedtime, soo tired tonight!
Monday Feb 14, 2011 #
8 AM
Running - easy (barefoot) 10:00 [1]
Success! Feet much better today :-)
Aquarunning - easy 40:00 [1]
Easy morning 'run', intervals later. Kinda starting to like training early.
absolutely bitter cold this morning though, the 5mins to Fyrishov seemed so long!
absolutely bitter cold this morning though, the 5mins to Fyrishov seemed so long!
6 PM
Aquarunning - hard intervals 30:00 [4]
There was some aquarunning training on Linne träningsbank :-O Joined Mats, who has a knee problem atm, for his training at Centralbadet for a change. I never even knew this place existed before yesterday! Nice, but there was only one small clock so couldnt measure intervals properly. Was supposed to be 6 x 6min/2min but i think it worked out a bit shorter when i was just estimating by distance. I've been caught out by it suddenly getting cold again and maybe not worn enough extra clothes, it seems to have tired me out! Tough but stuck it out :-)
Aquarunning - easy warm up/down 30:00 [1]
includes recoveries
9 PM
S&C (ankles) 12:00 [1]
Sunday Feb 13, 2011 #
9 AM
Running - easy (barefoot) 7:00 [1]
weight:56.7kg (rest day)
Early on at Fyrishov before it got busy. Didn't get 10mins done though, my feet were hurting so i stopped before the skin broke where they're getting blistered (on the balls of both feet). Hope for better tomorrow when i will have the right shaped plasters for those bits. Time to buy shares in Compeed?!
Felt a bit pointless to do any cycling, it would only be to keep my legs loose and moving, and i need to ride across town to give Johanna her headlamp back later anyway.
Also, how the buff have i managed to gain nearly a kilo since Tuesday?!
Felt a bit pointless to do any cycling, it would only be to keep my legs loose and moving, and i need to ride across town to give Johanna her headlamp back later anyway.
Also, how the buff have i managed to gain nearly a kilo since Tuesday?!
S&C (ankles) 12:00 [1]
Saturday Feb 12, 2011 #
11 AM
Alternative training intervals 30:00 [4]
10 x 3min /1min
Alternative training warm up/down 30:00 [1]
includes recoveries
S&C (ankles) 12:00 [1]
6 PM
Running - easy warm up/down (barefoot) 10:00 [1]
warm-up. this hurt the bottoms of both my feet today! Will see how they feel tomorrow before doing this again, don't want to deal with any more open blisters.
S&C (circuits) 42:00 [3]
Quads are tired! Definitely time for an easy day tomorrow. Might take it off completely, just cycling easily is really boring in the gym!
Alternative training warm up/down 5:00 [1]
short warmdown afterwards
Friday Feb 11, 2011 #
11 AM
Aquarunning - easy long 2:00:00 [1]
50m lanes today, which made a nice change. Just steady today with 10 x 30/30s at the end. My strapping just about held for the two hours, i did get a nosebleed at one point though. It's turning into one of those weeks!
The pool is being used for a big competition all weekend, so it's spinterval time tomorrow...
The pool is being used for a big competition all weekend, so it's spinterval time tomorrow...
6 PM
S&C (ankles) 8:00 [1]
need to make this harder next time
Thursday Feb 10, 2011 #
7 AM
Running - easy 46:00 [1]
shoes: Old walshes
One last little jog before i send off my insoles this morning. Stuck to the even ground and my foot felt fine.
includes 15mins drills. My right leg is feeling a bit jammed up again and i think i need to strengthen my ankles more again. Apart from that it went well :-)
includes 15mins drills. My right leg is feeling a bit jammed up again and i think i need to strengthen my ankles more again. Apart from that it went well :-)
5 PM
Aquarunning - easy 1:00:00 [1]
Bit of a fail tonight! Had planned to do intervals but when I started running harder the higher water resistance was enough to make the plaster over my blister come off, and it hurt without it. Luckily I had some spare plasters but no strapping tape to go over the top, so was forced to run at a low intensity. So it kind of ended up as a bit of 'junk' training :-/
10 PM
S&C (ankles) 8:00 [1]
return of the wobbleboard
Wednesday Feb 9, 2011 #
8 AM
Note
There's absolutely nothing I can do with my insoles apart from sending them back to Edinburgh, which means a week or more of not running. :'-(
1 PM
S&C (core ) 15:00 [1]
Running - easy (barefoot) 10:00 [1]
this is the only way i can run for a while! went really well though, no pain from my blister and felt like i could have gone on for hours :-)
Aquarunning - easy 1:10:00 [1]
Easy Wednesday training. Spent most of it wondering how many more stupid injuries I can pick up this winter. Nice poolside fika, sauna and stretch out afterwards though :-)
Tuesday Feb 8, 2011 #
7 AM
Alternative training warm up/down 15:00 [1]
S&C (circuits) 54:00 [3]
weight:55.9kg
Running - easy warm up/down (barefoot) 5:00 [1]
loosening out on the treadmill afterwards. feet less sore today, maybe a few more mins next time? shins fine too :-)
legs feeling real heavy now, am just going to run easy this evening anyway though.
legs feeling real heavy now, am just going to run easy this evening anyway though.
6 PM
Running - easy long 1:49:00 [2]
shoes: Old walshes
Tisdagsbana. http://dl.dropbox.com/u/15770321/Bana%20D2.jpg
Today the run was part of this week's "Tour de Linne", which meant lots of people were racing it, but this probs wasnt a sensible thing for me considering my shins in the past week, so just ran steady. First with Maiju and Marta on the 14km loop, then ahead on my own, and decided to run the extra loop in the forest near the end. Went slow on this bit, was completely by myself and didn't want to get lost (the paths weren't distinct in the snow), then got some pain where one of my insoles is falling apart a bit and was rubbing on the bottom of my foot, so the last 2km were really slow.
Need to sort my insoles out, but they're from a podiatrist in Edinburgh and I need to wear them all the time, so can't just post them over, and won't be back there til at least June. Nightmare! At least my shins were okay though :-)
Today the run was part of this week's "Tour de Linne", which meant lots of people were racing it, but this probs wasnt a sensible thing for me considering my shins in the past week, so just ran steady. First with Maiju and Marta on the 14km loop, then ahead on my own, and decided to run the extra loop in the forest near the end. Went slow on this bit, was completely by myself and didn't want to get lost (the paths weren't distinct in the snow), then got some pain where one of my insoles is falling apart a bit and was rubbing on the bottom of my foot, so the last 2km were really slow.
Need to sort my insoles out, but they're from a podiatrist in Edinburgh and I need to wear them all the time, so can't just post them over, and won't be back there til at least June. Nightmare! At least my shins were okay though :-)
Monday Feb 7, 2011 #
10 AM
Aquarunning - easy 52:00 [1]
shoulder fine today :-)
5 PM
Running - hard hills 17:15 [4]
shoes: Old walshes
20 x The Hill. Had to run a bit off the track to avoid the ice, but managed to not fall over or anything. Rep times were quite good too, i think the easy week did me good and i felt springy even on the way home! Could feel my right shin slightly warming up but nothing after a few mins. :-)
Running - easy warm up/down 48:00 [1]
shoes: Old walshes
To and from home, plus running (carefully) down the hill.
Sunday Feb 6, 2011 #
9 AM
Aquarunning - easy long 2:00:00 [2]
Steady for the first hour then fartlek for the second - i was bored - and 10x30/30s to finish. Feeling okay apart from my right shoulder, which came out of joint AGAIN when i was on a tricky bit of climbing wall yesterday and had to hang from it: it was a little bit sore to begin with but got better as i went.
6 PM
S&C (core and ankles) 26:00 [1]
Saturday Feb 5, 2011 #
Note
Gonna be out most of today so tried running first thing, but hardly got anywhere - the roads are like an ice rink and the snow is frozen solid too, i just didn't feel safe and couldn't run properly! So will try again this eve when it's hopefully melted a bit
...
Linne tjejktivitet all day, which meant loats of running about, climbing, puzzle solving and generally acting like kids. I didn't really eat much all day and by the time I came home I was starving hungry, cold and it was just as icy and horrible outside as when I tried to run this morning. So it had to be a no-training day :-(
Feeling really rested now though, looking forwards to training hard again next week :-D
...
Linne tjejktivitet all day, which meant loats of running about, climbing, puzzle solving and generally acting like kids. I didn't really eat much all day and by the time I came home I was starving hungry, cold and it was just as icy and horrible outside as when I tried to run this morning. So it had to be a no-training day :-(
Feeling really rested now though, looking forwards to training hard again next week :-D
Friday Feb 4, 2011 #
3 PM
Aquarunning - hard intervals 36:00 [4]
1-2-3-4-5-6-5-4-3-2-1 pyramid, 1 min recoveries.
Felt loads better than Wednesday, worked really hard :-)
Felt loads better than Wednesday, worked really hard :-)
Aquarunning - easy warm up/down 30:00 [1]
includes recoveries
Thursday Feb 3, 2011 #
7 AM
Running - easy warm up/down (treadmill) 10:00 [1]
shoes: Adidas Supernova Glide (Dec 10
All the bikes and cross-trainers were taken! So went easily on he treadmill. Only did 5mins without shoes, which turned out okay - my feet are still sore from the weekend
Running - easy warm up/down (barefoot) 5:00 [1]
S&C (circuits) 48:00 [3]
weight:55.6kg
Alternative training warm up/down 5:00 [1]
3 PM
Running - easy (terrain) 43:00 [1]
shoes: Old walshes
Snow is shallower and slushy now, so ran off the tracks wherever i could. So nice to run through the forest again, even if it was only the scrappy little bits near home :-) Shins about the same. Sooo frustrating! So back to the pool for intervals tomorrow.
Really looking forwards to next week, never thought an easy week could be so stressful, got so much uni work. Will definitely not carry on studying after i finish my degree.
Really looking forwards to next week, never thought an easy week could be so stressful, got so much uni work. Will definitely not carry on studying after i finish my degree.
Wednesday Feb 2, 2011 #
3 PM
Aquarunning - hard intervals 36:00 [4]
6 x 6min/2min
Felt kinda hard work today, having not done any in about a week. Got into it okay by the end though :-)
Felt kinda hard work today, having not done any in about a week. Got into it okay by the end though :-)
Aquarunning - easy warm up/down 29:00 [1]
includes recoveries
Tuesday Feb 1, 2011 #
6 PM
Running - easy long 1:21:00 [1]
shoes: Old walshes
decided to run in the end cos it was mostly on soft ground. Ended up behind the boys (and Inga!) and infront of the other girls, without a headlamp (really need to sort it out) and then the streetlights ran out and i couldnt see. ran back a bit, found Johanna, then by myself again once there were lights again. Slushy snow today, and shins not perfect but better than yesterday. Taking it easily tonight, and not too long, was a nice way to relax a bit after a day of being the Stupid English Girl in class :-)