Training Log Archive: Cat TIn the 31 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
Event: Scottish 6 Days Oban 2011
7 AM
Running - easy 20:00 [3]
shoes: Adidas Supernova Glide (Dec 10
still painful, can't go any faster than reeeeeaaalllyyyy slowly. think i need back crunching back into right shape.
Saturday Jul 30, 2011 #
Note
driving to near Oban
6 PM
Running - easy 15:00 [1]
shoes: Adidas Supernova Glide (Dec 10
tried a teeny jog from the cottage. ouch! in a lot of pain considering theres not really anything hurt :-(
Friday Jul 29, 2011 #
12 PM
Aquarunning - easy 45:00 [1]
eeaassyy little training
6 PM
S&C (core) 15:00 [1]
hip better again, jog tomorrow or sunday? :-D
Thursday Jul 28, 2011 #
12 PM
Aquarunning - easy 1:20:00 [1]
Hip continuing to feel better, should be able to run soon. rubbish to lose so much running time from something so simple and stupid!
6 PM
Alternative training intervals 37:30 [3]
50mins of 90/30s. the first time legs have felt tired this week, time for an easier day.
Alternative training warm up/down 27:30 [1]
Wednesday Jul 27, 2011 #
10 AM
Alternative training 1:20:00 [1]
have physio in middle of lane swim time, so did this instead. they have new machines with TV screens, will make sure i go when there's something good on next time. heart rate 140ish for most of it if i trust the machine :-)
1 PM
Note
(injured)
Physio. It really is just my SI joint! Have some different exercises to stretch it out and get it moving better. Will see how they go. Also good news that gluts meds have (surprisingly!) got strong :-O
5 PM
S&C 38:00 [1]
Tuesday Jul 26, 2011 #
12 PM
Aquarunning - hard intervals 30:00 [4]
hard to do exactly with no really good clock and a busy pool but worked out about 5x6min/2min
Aquarunning - easy warm up/down 30:00 [1]
includes recoveries
2 PM
Alternative training tempo 1:00:00 [3]
could push quite hard :-) after gym induction, which was a nice warm-up. shocked Whitby's gym users with how much i managed to sweat. Yuck! Tired legs now.
Monday Jul 25, 2011 #
12 PM
Aquarunning - easy 1:10:00 [1]
just steady today
9 PM
S&C 10:00 [1]
(injured)
hip getting better still, can walk just about normally. hopefully running again soon :-D
Sunday Jul 24, 2011 #
10 AM
Aquarunning - hard intervals 30:00 [4]
3x10min/5min
Hard work after a while not doing anything hard! Hip feeling better again on the way there but tired on the way back. More physio booked for Wednesday to see what else i can do to get running again. But now have a month swim/gym membership so can pretend-run as much as i want :-)
Hard work after a while not doing anything hard! Hip feeling better again on the way there but tired on the way back. More physio booked for Wednesday to see what else i can do to get running again. But now have a month swim/gym membership so can pretend-run as much as i want :-)
Aquarunning - easy warm up/down 35:00 [1]
includes recoveries
5 PM
S&C 25:00 [1]
Saturday Jul 23, 2011 #
12 PM
Aquarunning - easy 1:25:00 [1]
about the longest i can do, lane swimming is only 90mins at a time. should be fine doing intervals next time though :-)
9 PM
S&C 17:00 [1]
Friday Jul 22, 2011 #
12 PM
Aquarunning - easy 1:10:00 [1]
improvement! it didnt hurt today :-) and a bit better to walk to and from the pool too (about an hours' hilly walk altogether)
6 PM
S&C 15:00 [1]
Thursday Jul 21, 2011 #
6 PM
S&C (core) 25:00 [1]
still hurts, more rest needed. walked down and round town but no training. now about to make a competitive debut in the pub quiz arena!
Wednesday Jul 20, 2011 #
Note
(injured)
went to doctor who sent me straight to get an x-ray to check i didnt have something called 'slipped upper femoral epiphysis'. this looked awful when i looked it up so waited in all day for them to ring with the results just in case. i didnt hear back so i guess the bones must have been okay. i dont think the rest did me any harm but going crazy not doing any training! getting good at crochet though :-)
Tuesday Jul 19, 2011 #
12 PM
S&C 35:00 [1]
After some time trying to ride my bike, which didn't work too well. Not happy with how i'm not getting better, i thought 'de-jamming' my hip would take a day or two, not this long. it's still quite painful to put any weight on. what on earth have i done to myself?!
4 PM
Note
tried to go to the gym but got there and found out theyve done it up and i have to book in for an induction next week. ARGH. Physio exercises when i got back.
Monday Jul 18, 2011 #
8 AM
S&C 30:00 [1]
12 PM
Aquarunning - easy 50:00 [1]
this hurts a bit too! but i dont think it can do any harm, and nice to do something a bit like running :-)
9 PM
Note
physio exercises
Sunday Jul 17, 2011 #
Note
(injured)
travelled home. thought about cycling but weather was disgusting so had a big sulk about how much i hate cycling/ being injured/ Whitby. Enjoyed nice proper food and will get back into it tomorrow now my skin is okay to be in the swimming pool. Hip still improving bit by bit :-)
Friday Jul 15, 2011 #
7 AM
Note
physio exercises
11 AM
Note
Have had time to think about 2011's good bits and not-so-good bits. Learnt so much but still masses to work on...
Good bits:
- Even though it wasn’t much running, i could train over 12h a week in winter, some good routines to get into and more than i thought i would be able to do. A good base for summer and for next year :-)
- Finally seeing a good improvement in my shins after so many months
- I got nowhere close to mastering Uppsala terrain but much more confident with new terrains and long, difficult legs, like i moved up a level in my orienteering
- Nearly every race has had something new. Mass starts, quarantines, GPS, big relays, starting in the arena, commentary, other languages... nothing is scary any more! :-)
Not-so-good bits:
- Not being able to run intervals, which is absolutely a priority now, i think i need it to get any faster
- I’m still really uneven in my lower back, hips and core
- My right shoulder
- To improve more, i need to simplify better so i can run faster without blowing up, and sometimes i just try too hard and run faster than i can think
- I’ve been having problems focussing properly in races, especially when i’m not running head to head
Will use these, and the races i'm aiming for in 2012, to plan next year's training...
Good bits:
- Even though it wasn’t much running, i could train over 12h a week in winter, some good routines to get into and more than i thought i would be able to do. A good base for summer and for next year :-)
- Finally seeing a good improvement in my shins after so many months
- I got nowhere close to mastering Uppsala terrain but much more confident with new terrains and long, difficult legs, like i moved up a level in my orienteering
- Nearly every race has had something new. Mass starts, quarantines, GPS, big relays, starting in the arena, commentary, other languages... nothing is scary any more! :-)
Not-so-good bits:
- Not being able to run intervals, which is absolutely a priority now, i think i need it to get any faster
- I’m still really uneven in my lower back, hips and core
- My right shoulder
- To improve more, i need to simplify better so i can run faster without blowing up, and sometimes i just try too hard and run faster than i can think
- I’ve been having problems focussing properly in races, especially when i’m not running head to head
Will use these, and the races i'm aiming for in 2012, to plan next year's training...
6 PM
S&C (core) 23:00 [1]
finally getting a bit better! not good enough for running but feeling a bit more normal :-)
Thursday Jul 14, 2011 #
8 AM
Note
physio exercises
11 AM
Alternative training 45:00 [1]
(injured)
Still not too good to walk, hip flexor just cramps all the time :-( but also bored of not training. dragged self off to gym, xtrainer was a bit painful but bearable so did as much as i could stand (sooo boring) then tried a jog on the treadmill, lasted about 1min30. have been doing all the exercises but hip not sorted itself out yet, it feels like someones taken off my right leg and put it back on again badly. A nice reminder of why i'm normally so careful about niggles and why not to use the 'well i'm having fun so i'll just carry on and see what happens' approach.
So no Slovenia for me, instead i'll head home at the weekend and carry on my little 'end of season break' til then before starting training for next year. Hopefully not on the xtrainer!
So no Slovenia for me, instead i'll head home at the weekend and carry on my little 'end of season break' til then before starting training for next year. Hopefully not on the xtrainer!
6 PM
S&C 15:00 [1]
physio exercises and other core stuff. stretches after.
Tuesday Jul 12, 2011 #
2 PM
Note
(injured)
Physio. Good diagnosis considering how painful it was, nothing pulled or torn, just a really jammed up hip/SI joint. So two more days off running to loosen things out some more. Will also break from any other training, a few reasons: skin still bad enough to cause public health scare in swimming pool, on antibiotics for skin so feeling a bit groggy, still tired from last week and a bit of a cold. Will stick to physio exercises, other S&C work, stretching and sitting on tennis balls til Thursday eve or Friday, so hope to feel nice and rejuvenated for Slovenia!
6 PM
S&C 20:00 [1]
Monday Jul 11, 2011 #
11 AM
S&C 40:00 [1]
Sunday Jul 10, 2011 #
Note
(injured) (rest day)
travelling
Saturday Jul 9, 2011 #
12 PM
Orienteering - easy 1:10:00 [1]
(injured) shoes: Icebug SPIRIT2-L olx Jul 11
near Joensuu. not sure if i should count this as orienteering, most of it i had no idea where i was! really tired today, a ahame cos the terrain was amazing!
3 PM
Orienteering - easy 15:00 [1]
shoes: Icebug SPIRIT2-L olx Jul 11
Really not my day today! One of my contact lenses broke on the way to the start. it was fine to run on the track with one, but in the tough forest it was impossible to see anything properly. did two controls before i decided to go back - only a matter of time before i would have done some serious damage to myself by falling or running into something!
So that was the end of training and racing in Finland. Am knackered! Now a long drive back to Tampere, flight tomorrow and then to see a physio about my hip and doctor about the gross forest rash thats taken over my right arm. Yuck.
So that was the end of training and racing in Finland. Am knackered! Now a long drive back to Tampere, flight tomorrow and then to see a physio about my hip and doctor about the gross forest rash thats taken over my right arm. Yuck.
Running - easy warm up/down 15:00 [1]
shoes: Icebug SPIRIT2-L olx Jul 11
Friday Jul 8, 2011 #
8 AM
Running - easy 25:00 [1]
(injured) shoes: Adidas Supernova Glide (Dec 10
before breakfast. painful hip again :-(, i think its the same thing i had the week after tiomila
12 PM
Orienteering - hard race 1:00:00 [4]
(injured) shoes: Walsh PB racer Feb 11
Chasing start. Mixed race, pleased with most of the legs but lost time on two of the three long legs, so overall an average race. didnt lose my place but could have gained places if i hadnt been a bit stupid near the end (really tired again, brain all mushy). When i lost the two girls i'd caught i suddenly felt so tired and my hip really hurt (need to train mental strength too!), so it was a slow and painful end to the race and then off to first aid for some ice...
... they told me i should stop running, take painkillers and see a doctor but also that there was no way i could have a stress fracture, just some tendon inflammation again.
http://www.tulospalvelu.fi/gps/20110708kainuuD21/
... they told me i should stop running, take painkillers and see a doctor but also that there was no way i could have a stress fracture, just some tendon inflammation again.
http://www.tulospalvelu.fi/gps/20110708kainuuD21/
Running - easy warm up/down 18:00 [3]
(injured) shoes: Walsh PB racer Feb 11
in a rush, good thing i ran when i got up too :-)
9 PM
Running - easy 28:00 [1]
(injured) shoes: Icebug SPIRIT2-L olx Jul 11
messing about at the Finnish 'national view' near Joensuu. Beautiful! apart from the factory at one end of it :-)
hip fine on uphills but not enjoying downhills so much.
hip fine on uphills but not enjoying downhills so much.
Thursday Jul 7, 2011 #
7 AM
Running - easy 25:00 [1]
shoes: Adidas Supernova Glide (Dec 10
Morning jog again, i think it's these that have been helping me feel more bouncy and warmed up before races
12 PM
Orienteering - hard race (middle distance) 48:00 [4]
shoes: Walsh PB racer Feb 11
Urgh. Too tired, it all caught up with me today! Slow legs and slow head. Mostly small time losses and never panicked, despite taking some bad routes, but lost a lot of time on one control near the end by not using my compass well enough. Simple mistake but my brain was all tired and mushy. Kind of knew i was asking for trouble doing so much training and then racing, was feeling fine til yesterday but i think iv reached my limit! Still dont regret running yesterday though, Euromeeting isnt too important in the long run.
Bought some nice new shoes, now my shins are better the days of granny-ing over bare rock in Walshes can come to an end :-)
Bought some nice new shoes, now my shins are better the days of granny-ing over bare rock in Walshes can come to an end :-)
Running - easy warm up/down 30:00 [2]
shoes: Walsh PB racer Feb 11
Wednesday Jul 6, 2011 #
10 AM
Orienteering - easy 50:00 [3]
shoes: Walsh PB racer Feb 11
approx time, still no watch
back near Vuokatti next to the WOC 2013 embargo. lovely terrain, lightning quick morraine, sandy, v high visability. fairly easy running speed. going well til near the end but more tired than i thought i was, brain had had enough and i started banana-ing a bit. afternoon will be resting.
back near Vuokatti next to the WOC 2013 embargo. lovely terrain, lightning quick morraine, sandy, v high visability. fairly easy running speed. going well til near the end but more tired than i thought i was, brain had had enough and i started banana-ing a bit. afternoon will be resting.
Tuesday Jul 5, 2011 #
9 AM
Running - easy 25:00 [1]
shoes: Adidas Supernova Glide (Dec 10
Sore r. hip this morning :-( will stretch
2 PM
Running - easy warm up/down 15:00 [1]
shoes: Walsh PB racer Feb 11
warm-up
Orienteering - hard race (long distance) 1:11:46 [5]
shoes: Walsh PB racer Feb 11
Mass start long race. Tough terrain, not feeling like i had great strength over it, but orienteering more stable today so more pleased than yesterday. Not feeling super confident and a lot of the time it didn't feel like i was really racing, just being careful and avoiding disaster. but did what we were told - make a plan and read the compass - and it worked well enough :-) Could feel hip but i dont think it held me back, i just wasnt as strong as the fastest girls today!
GPS: http://www.tulospalvelu.fi/gps/20110705kainuuD21/
GPS: http://www.tulospalvelu.fi/gps/20110705kainuuD21/
6 PM
Running - easy warm up/down 18:00 [1]
shoes: Adidas Supernova Glide (Dec 10
Lazy, knackered and watching the others run so no warm down. dragged self out for a jog when we got home instead.
Monday Jul 4, 2011 #
9 AM
Running - easy 25:00 [1]
shoes: Adidas Supernova Glide (Dec 10
before breakfast
1 PM
Orienteering - hard race (sprint distance) 13:02 [5]
shoes: Walsh PB racer Feb 11
Euromeeting sprint round Kuhmo. Really nice difficult course and another frustrating day for me, starting well but not taking enough care when it got more difficult, meaning a few really stupid routes i could have avoided by just looking at the map for a split second more. Was running fine and the result was okay i guess, but it could have been really good!
Running - easy warm up/down 30:00 [2]
shoes: Walsh PB racer Feb 11
Sunday Jul 3, 2011 #
Event: Kainuu O Week / Euromeeting
12 PM
Running - easy 1:06:00 [1]
shoes: Walsh PB racer Feb 11
Saturday Jul 2, 2011 #
Note
have done lots of running in the past few weeks. tbh was a little worried for my shins this summer but theyve been great, feeling better and better. hope it continues and the other bits of my body keep working too!
10 AM
Orienteering - medium 55:00 [3]
shoes: Walsh PB racer Feb 11
Mass start training. Hot hot hot and tough forest, but a little bit like Uppsala with lots of small hills. After being messy to start with i got myself together, making a couple of smaller mistakes but then being quite clean towards the end :-)
Orienteering - easy warm up/down 15:00 [1]
shoes: Walsh PB racer Feb 11
5 PM
Orienteering - hard (sprint distance) 13:44 [4]
shoes: Adidas Supernova Glide (Dec 10
sprint training round the ski centre. No mistakes or bad route choices, at least until switching off to finish - 'it's only a run-in' - and running back to the start instead. duh. but great apart from that :-)
Running - easy warm up/down 25:00 [2]
shoes: Adidas Supernova Glide (Dec 10
jogging, drills. made sure i did a proper warm down today.
Friday Jul 1, 2011 #
11 AM
Orienteering - easy 50:00 [1]
shoes: Walsh PB racer Feb 11
From the ski centre in Vuokatti. Took off some time, was doing talk-O with Anne and we stopped sometimes to discuss the terrain and stuff. Learnt about the terrain, what kind of techniques to use when, which was the aim, but not happy with how i was orienteering today. Fine when there are contours to read and nice open forest but as soon as we get to a green bit i was losing my direction way too easily. Need to slow down more in these bits, be more careful. Too keen for running quickly!
Running - easy warm up/down 15:00 [1]
shoes: Walsh PB racer Feb 11
To and from training
4 PM
Orienteering - medium 1:00:00 [3]
shoes: Walsh PB racer Feb 11
Mixture of speeds. the other gils didnt want to do trains and i did so ended up running against the boys, except i was worried about them having to wait for me being slow so i tried running a lot faster than i could read the map and quickly getting exhausted. so gave up that idea and ran the rest easy. really tough in the heat, have been drinking all day but still dont think it was enough. easy orienteering when going slower, really open forest with morraine, kind of like in Mora.