Training Log Archive: WillRiggIn the 29 days ending Feb 29, 2016:
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Monday Feb 29, 2016 #
Cross training 1:00:00 [1]
Spin in the CG with Beth,Sasha,Ali and Sarah and Zoe(on the cross trainer)
Nice and chill for the legs.
Nice and chill for the legs.
Strength & Conditioning 1:00:00 [1]
Pretty tough session for the first time in a while. Brutus going all out on the squats then absolutely dieing lol.
Squats: 3 x 5 (60,70,70) felt good.
Squats: 3 x 5 (60,70,70) felt good.
Sunday Feb 28, 2016 #
Note
Solid week, legs nicely tired and no niggles wohoo!
11 AM
Running 9:51 1.46 km (6:45 / km) +76m 5:21 / km
ahr:106 max:142
Orienteering 1:13:57 14.75 km (5:01 / km) +359m 4:28 / km
ahr:171 max:182
#WSTC training no. 5
Another crisp and sunny day in the lakes. Great JK Long distance relevant training on Whitbarrow set by Bilbo. Good session and was oing well apart from a lapse in concentration at 22, no controls out and I somehow made things fit. Realised when I was nowhere near 23 after running up the hill that I was wrong and then nearly forgot to the run the next loop and started heading back to the finish.
Apart from this though,nae bad.
Another crisp and sunny day in the lakes. Great JK Long distance relevant training on Whitbarrow set by Bilbo. Good session and was oing well apart from a lapse in concentration at 22, no controls out and I somehow made things fit. Realised when I was nowhere near 23 after running up the hill that I was wrong and then nearly forgot to the run the next loop and started heading back to the finish.
Apart from this though,nae bad.
12 PM
Running 7:51 1.42 km (5:32 / km)
ahr:137 max:150
Saturday Feb 27, 2016 #
Orienteering 45:00 9.0 km (5:00 / km)
#WSTC2K16 training no.4
Tarns Hows LOC training 3 x 2-3k loops.
Great area just to go back to the basics and nail some good nav with lots of big contour features. Todays focus was exit direction, so made sure on every exercise I was looking for the features I'd use to run out of the control as well as good compass.
Happy with how I was orienteering and felt in control. Glutes getting tired towards the end.
Tarns Hows LOC training 3 x 2-3k loops.
Great area just to go back to the basics and nail some good nav with lots of big contour features. Todays focus was exit direction, so made sure on every exercise I was looking for the features I'd use to run out of the control as well as good compass.
Happy with how I was orienteering and felt in control. Glutes getting tired towards the end.
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
Note
Afternoon off. Don't think I'd get much quality slogging around an area with no controls this afternoon and not the time of season (pre JK) to getting in dirt mileage.
Friday Feb 26, 2016 #
10 AM
Running 15:00 2.71 km (5:32 / km) +45m 5:07 / km
ahr:128 max:156
Orienteering 9:39 2.29 km (4:12 / km) +31m 3:56 / km
ahr:176 max:185
#WSTC2K16 training no.1
Kendal town sprint. Good stuff.
Kendal town sprint. Good stuff.
Running 3:14 0.48 km (6:46 / km) +26m 5:19 / km
ahr:145 max:159
Running 9:31 1.55 km (6:08 / km) +25m 5:40 / km
ahr:139 max:159
Orienteering 13:30 [4] 3.3 km (4:05 / km) +40m 3:51 / km
#WSTC2K16 training no. 2
Kendal town sprint 2, feeling good. One bad error of about 15s where I read I was in the wrong alley. Also a 5s hesitation. Was doing a bit of the old school tekkers of thumbing the map and that was working quite nicely on the the intricate alleway bits.
Kendal town sprint 2, feeling good. One bad error of about 15s where I read I was in the wrong alley. Also a 5s hesitation. Was doing a bit of the old school tekkers of thumbing the map and that was working quite nicely on the the intricate alleway bits.
1 PM
Running 10:22 2.04 km (5:06 / km) +15m 4:55 / km
ahr:135 max:157
Orienteering 54:26 10.25 km (5:19 / km) +292m 4:39 / km
ahr:164 max:176
#WSTC2K16 training no. 3
Using an old map of this area so not all things fitted as well. Noticed some of the contours had changed slightly on the newer edition of the map. Veg was all over the place on 5 and found myself at 6 so just kept going from there. Bad direction out of 11.
Felt on some legs my orienteering was great today - looking up nicely, smooth lines. However think I need to get better with my exiting of controls. Will practice this tomorrow. Time includes run back to the car from 23. Legs tired at the end.
Using an old map of this area so not all things fitted as well. Noticed some of the contours had changed slightly on the newer edition of the map. Veg was all over the place on 5 and found myself at 6 so just kept going from there. Bad direction out of 11.
Felt on some legs my orienteering was great today - looking up nicely, smooth lines. However think I need to get better with my exiting of controls. Will practice this tomorrow. Time includes run back to the car from 23. Legs tired at the end.
Thursday Feb 25, 2016 #
Strength & Conditioning 1:00:00 [1]
Quite a chilled session so just what I needed. Good bit of rolling and stretching made me feel a lot better after.
Running 15:00 [2] 3.0 km (5:00 / km)
To gym and back with purko.
Note
(rest day)
Wednesday Feb 24, 2016 #
Note
Came 20th at BUCS last year and 10th this year, looking forward to coming 0th next year.
12 PM
Running 1:07:50 [2] 13.78 km (4:55 / km) +165m 4:39 / km
Reduced long run. Feeling very niggly so taking a day off tomorrow in prep for a big Fri-Sun.
Completely fucked it and locked myself out my flat from 1pm-5:30pm so missed my time to do all my uni work so can't go to cosmo tonight #devastated. Cheers to Jacob for giving a homeless man shelter for some hours.
Completely fucked it and locked myself out my flat from 1pm-5:30pm so missed my time to do all my uni work so can't go to cosmo tonight #devastated. Cheers to Jacob for giving a homeless man shelter for some hours.
Tuesday Feb 23, 2016 #
Note
time to chill out a bit with hard sessions I think 3 tough ones in 4 days and a big weekend coming up back home with a lot of terrain time. If legs are good I'll do a session on Thursday if not just some cruisey miles. Probably do 75 mins tomorrow.
Note
updated BUCS. Analysis of where I lost time, not fully in detail of why I lost time. Will do that tomorrow.
11 AM
Running 32:20 6.51 km (4:58 / km) +83m 4:40 / km
ahr:143 max:165
Easy run with Brutus. Unreal weather! No pain in right Achilles. some stiffness in both calves though. Talked to Alistair last night about injury and he told me to roll bottom of foot which when I did I realised how quite tight both feet were so maybe another reason why Achilles could be playing up a bit.
6 PM
Running 40:54 7.74 km (5:17 / km) +391m 4:13 / km
ahr:164 max:186
Late out of campus after doctors appointment for Asthma so caught the guys after they'd done 2 reps and set off with them for the 3rd rep
5 x 3mins [3mins] VO2 max hills
HR rate didn't really get into intensity 5 territory but guessing this is just because body is still tired from the weekend. Bashed out the last two reps on my own and visualised sasha running ahead of me like the other week so did a little sprint finish to catch him up ;) Was a little further up the hill this time than last two weeks so positive stuff... and I didn't nose bleed everywhere this time or feel like I was going to die at the end so not bad!
Noticed how tired by glutes were on the cool down, hopefully all the exercises I will start doing will pay off. Glute/Hip strength is definitely the main cause of all these niggles.
Also read an interesting article about mud on calves which happens to me some times, worth a read if you notice this is a reoccurring thing. http://www.runnersworld.com/injury-treatment/what-...
5 x 3mins [3mins] VO2 max hills
HR rate didn't really get into intensity 5 territory but guessing this is just because body is still tired from the weekend. Bashed out the last two reps on my own and visualised sasha running ahead of me like the other week so did a little sprint finish to catch him up ;) Was a little further up the hill this time than last two weeks so positive stuff... and I didn't nose bleed everywhere this time or feel like I was going to die at the end so not bad!
Noticed how tired by glutes were on the cool down, hopefully all the exercises I will start doing will pay off. Glute/Hip strength is definitely the main cause of all these niggles.
Also read an interesting article about mud on calves which happens to me some times, worth a read if you notice this is a reoccurring thing. http://www.runnersworld.com/injury-treatment/what-...
Running 19:09 3.58 km (5:21 / km) +58m 4:57 / km
ahr:151 max:171
Cool down back home.
Monday Feb 22, 2016 #
Note
Achilles a bit twingey today, spinning instead of running.
Cross training 1:00:00 [1]
ahr:130
Recovery spinning.
Strength & Conditioning 1:00:00 [1]
Sunday Feb 21, 2016 #
9 AM
Running 15:01 [2] 1.37 km (10:57 / km) +1m 10:54 / km
Orienteering 30:17 [4] 5.13 km (5:55 / km) +219m 4:52 / km
BUCS Relay - 4th
Back in the main pack behind Kris J,Brutus,Matt E and Ben M. Considering the circumstances this was pretty amazing - up there for a lot of the relay and leading some bits of it and actually feeling great at some points. Started to get dropped when I started getting a really bad stitch at 14 so was about 15s down. Died a bit towards the end where the night before was definitely making a difference must of lost like 20s to the boys in the last 200m lol. Loads of fun though and starting to like first leg a lot. Finished the race and felt like I was going to pass out or die for a good twenty minutes.
Back in the main pack behind Kris J,Brutus,Matt E and Ben M. Considering the circumstances this was pretty amazing - up there for a lot of the relay and leading some bits of it and actually feeling great at some points. Started to get dropped when I started getting a really bad stitch at 14 so was about 15s down. Died a bit towards the end where the night before was definitely making a difference must of lost like 20s to the boys in the last 200m lol. Loads of fun though and starting to like first leg a lot. Finished the race and felt like I was going to pass out or die for a good twenty minutes.
Saturday Feb 20, 2016 #
1 PM
Running 28:55 3.52 km (8:13 / km) +79m 7:23 / km
ahr:140 max:172
Orienteering 1:04:40 12.18 km (5:18 / km) +241m 4:50 / km
ahr:180 max:190
BUCS - 10th
Felt like I tapered down well for this and the sharpening session on Thursday worked well along with some drills on the friday which loosened the legs off. Eating went well also, lots of porridge for breakfast and then a banna 2 hours before and then half one one an hour before.
Lost about 10s to 1, thought the mapping was a bit weird so hesitant upon attacking the last part of the leg. Lost another 10s from hesitating on whether to go left or right on 2, I went left. I think I was just hesistant because the bracken was down which made the right choice slightly tempting for a moment.
Long leg flying around the track to start with and feeling fast! Should of pooned it more straight when going across the open, think I lost about 30s. Didn't consider the road option either. 6-7 although it doesn't show it very well nearly started orienteering 7-8 so started heading off in the wrong direction then nailed it back to catch up mikey and ended up being a bit high to the control +25s (who I just caught up after him fannying around at the end of the long leg).
Pushed hard from here and then had some of my best splits of the race. Past baba through the spectator, then went on to fuck 15 hard and dropped a minute, bearing was awful as I was meaning to head for the big path was really confused of what I did so just had to jump on the back of baba until I understood. Still hadn't really recovered from this and wasn't focusing, saw mikey and jumped onto the back of him only for us all to miss it. 16 still not doing my own thing and got onto the back of chicken again and we ended up a little too high dropping about 15s.
Got my act together from here and started oing well again until 20 where the only time I had a bad picture of what I was looking for, was hesistant enough for mikey to catch me up. Was tiring here so just followed him out of the control and instead of oing for myself - just followed him straight, think path route may have been faster for me.Lost about 20s here. Then got ahead and just grinded it out to the finish.
Main time losses occurring when I was getting distracted by other people today and loosing a bit of focus after spectator. Lots of positive though and feeling strong for 60 mins so should be in good shape by the time the JK comes around though. Had a very good middle section for 5/6 controls where my pace was high and I was on top of the nav, planning ahead well.Think if i can replicate this is other races I can be right up there.
A reasonable race though in southern terrain which I'm not usually the best in. 3rd out of the jwoc boys so seeing this as a good stepping stone to the selection races. On the right track. Lost about 3mins in total.
Felt like I tapered down well for this and the sharpening session on Thursday worked well along with some drills on the friday which loosened the legs off. Eating went well also, lots of porridge for breakfast and then a banna 2 hours before and then half one one an hour before.
Lost about 10s to 1, thought the mapping was a bit weird so hesitant upon attacking the last part of the leg. Lost another 10s from hesitating on whether to go left or right on 2, I went left. I think I was just hesistant because the bracken was down which made the right choice slightly tempting for a moment.
Long leg flying around the track to start with and feeling fast! Should of pooned it more straight when going across the open, think I lost about 30s. Didn't consider the road option either. 6-7 although it doesn't show it very well nearly started orienteering 7-8 so started heading off in the wrong direction then nailed it back to catch up mikey and ended up being a bit high to the control +25s (who I just caught up after him fannying around at the end of the long leg).
Pushed hard from here and then had some of my best splits of the race. Past baba through the spectator, then went on to fuck 15 hard and dropped a minute, bearing was awful as I was meaning to head for the big path was really confused of what I did so just had to jump on the back of baba until I understood. Still hadn't really recovered from this and wasn't focusing, saw mikey and jumped onto the back of him only for us all to miss it. 16 still not doing my own thing and got onto the back of chicken again and we ended up a little too high dropping about 15s.
Got my act together from here and started oing well again until 20 where the only time I had a bad picture of what I was looking for, was hesistant enough for mikey to catch me up. Was tiring here so just followed him out of the control and instead of oing for myself - just followed him straight, think path route may have been faster for me.Lost about 20s here. Then got ahead and just grinded it out to the finish.
Main time losses occurring when I was getting distracted by other people today and loosing a bit of focus after spectator. Lots of positive though and feeling strong for 60 mins so should be in good shape by the time the JK comes around though. Had a very good middle section for 5/6 controls where my pace was high and I was on top of the nav, planning ahead well.Think if i can replicate this is other races I can be right up there.
A reasonable race though in southern terrain which I'm not usually the best in. 3rd out of the jwoc boys so seeing this as a good stepping stone to the selection races. On the right track. Lost about 3mins in total.
3 PM
Running 7:41 1.14 km (6:46 / km) +10m 6:29 / km
ahr:138 max:145
Friday Feb 19, 2016 #
7 AM
Running 30:06 [4] 6.21 km (4:51 / km) +33m 4:43 / km
Running 12:29 [2] 1.18 km (10:35 / km) +7m 10:17 / km
Thursday Feb 18, 2016 #
Cross training 10:00 [2]
Spin before my right knee started to ache so just sacked it. Weird that in the last month or so everytime I spin the muscle above my knee to the right that like connect to the knee begins to ache. Didn't feel to bad yesterday.
Running 15:00 [2] 3.0 km (5:00 / km)
To the gym and back. Achilles feeling okay.
Strength & Conditioning 20:00 [0]
Mobility, Physio exercises.
4 PM
Running 40:45 9.55 km (4:16 / km) +29m 4:12 / km
ahr:162 max:188
10 min threshold [2min]
2 x 2min [1min]
2 mins off
4 x 30s [30s] fast.
Pre race sharpener (I hope) legs in need of some faster turnover after not doing any fast stuff for a while. Legs feeling lethargic to start with but woke up a little. Forgot to push hard on the 2min reps.
Achilles all good :) calves felt a little tight after but hope that's just from not doing any fast stuff for a while. Interesting to see how the legs are tomorrow.
2 x 2min [1min]
2 mins off
4 x 30s [30s] fast.
Pre race sharpener (I hope) legs in need of some faster turnover after not doing any fast stuff for a while. Legs feeling lethargic to start with but woke up a little. Forgot to push hard on the 2min reps.
Achilles all good :) calves felt a little tight after but hope that's just from not doing any fast stuff for a while. Interesting to see how the legs are tomorrow.
Wednesday Feb 17, 2016 #
1 PM
Running 31:45 7.19 km (4:25 / km) +51m 4:16 / km
ahr:158 max:173
Cruise around meadows to test Achilles. Was very conscious of very slight feelings in my calf and Achilles but felt nothing in my right one. The only thing I would note is it didn't feel as sturdy as the other one. Did start to feel a bit of slight tightness in my left lower calf halfway through run.
Chest feeling a bit weasy when finishing the run.
Chest feeling a bit weasy when finishing the run.
6 PM
Cross training 1:00:00
ahr:146 max:163
1hour on the turbo.GPS graph looks good.
Tuesday Feb 16, 2016 #
Note
Coming off the camp early, hasn't been a great one for me. Full focus on doing everything I can to get better for BUC's now.
Cross training 1:00:00 [2]
ahr:140 max:169
Spin and good catch up with Chris. Achilles feeling okay.
Strength & Conditioning 5:00 [0]
For each side:
3 x 10 calf raises
3 x 10 leg extensions(backwards)
3 x 10 Clams
3 x 10 calf raises
3 x 10 leg extensions(backwards)
3 x 10 Clams
Monday Feb 15, 2016 #
Note
(injured)
Right Achilles is a bit tender now. Does not agree with snow...
Saw Heather(Physio from BOF talent squad) last night and found quite a few things going on with my body right now - Lower back pain,Tight glutes,Posture,Calves,Achilles,Arches all quite related. Nice to join up the dots and find out why I'm a bit broken + the fell race highlighting a lot of them kindly for me.
Saw Heather(Physio from BOF talent squad) last night and found quite a few things going on with my body right now - Lower back pain,Tight glutes,Posture,Calves,Achilles,Arches all quite related. Nice to join up the dots and find out why I'm a bit broken + the fell race highlighting a lot of them kindly for me.
Note
Saw Heather again tonight which was really useful, found out that my right glute is a lot weaker than my left and that could be whats causing the right calf and Achilles to get worse. Good massage and it feels slightly better but if not right when I wake up might just get the train home to cross train because no point just staying up here really.
Sunday Feb 14, 2016 #
Note
Awful night sleep and unreal doms today.
10 AM
Running 13:53 [2] 2.36 km (5:53 / km) +62m 5:12 / km
Warm up.
Orienteering 22:00 [3] 2.73 km (8:04 / km) +105m 6:46 / km
Boys Qualifier.
Shit area,map also out of date, orienteered pretty shit too.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Shit area,map also out of date, orienteered pretty shit too.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Running 10:00 [2] 1.23 km (8:09 / km) +65m 6:27 / km
Cool down.
Orienteering 32:04 [2] 3.55 km (9:02 / km) +76m 8:10 / km
Boys final. Cruised it around and had a shitemare from 3 onwards. Bit of a bad attitude. Need to deal better with how i react when things get this rough(Bad Map,Minging area,tiredness etc).Being tired after Carnethy, didn't really have much fight left in me today when things went wrong. Legs did loosen up though on the final, so hopefully feeling better for tomorrow.
'Find Katie Reynolds, not controls.'
...Was going okay until three was hidden in unmapped green http://3drerun.worldofo.com/2d/index.php?idmult%5B... fucked 5 and 9 monumentally as well.
'Find Katie Reynolds, not controls.'
...Was going okay until three was hidden in unmapped green http://3drerun.worldofo.com/2d/index.php?idmult%5B... fucked 5 and 9 monumentally as well.
Saturday Feb 13, 2016 #
Running 28:09 [2] 5.83 km (4:50 / km)
Jog back with Sasha,Scott, Doug, Oleg and Duncan. Felt like a 10 min jog but was actually nearly 30 obviously just still had post race good vibes.
1 PM
Running 13:52 [2] 2.0 km (6:56 / km) +6m 6:50 / km
Running 58:21 [5] 9.38 km (6:13 / km) +730m 4:29 / km
Carnethy 5.
Brutal race in conditions which couldn't have been much tougher! Today was very much a grind the whole way,from the first climb I knew it would be a struggle. I just had a flat feeling in my legs from the start and suffered a few stitches and back cramp on the last climb. Was quite happy with how I just got on with the pain today and pushed through even if it was just to achieve a average result.
Think the way I tapered may have been why I felt a bit sluggish... Also don't know if it's a thing but think I may have over-ate? had pretty much two dinners the night before and a very big brunch and felt a bit bloated...got 6 weeks or so to get my pre race routine right though so there is definitely some experimenting to be done.
2nd u23 behind Sasha who had a storming run! Still can descend well and took lots of time out of people! Also the main thing is I had a great time, looking forward to Black Combe now!
http://carnethy.com/carnethy-organised-races/carne...
Brutal race in conditions which couldn't have been much tougher! Today was very much a grind the whole way,from the first climb I knew it would be a struggle. I just had a flat feeling in my legs from the start and suffered a few stitches and back cramp on the last climb. Was quite happy with how I just got on with the pain today and pushed through even if it was just to achieve a average result.
Think the way I tapered may have been why I felt a bit sluggish... Also don't know if it's a thing but think I may have over-ate? had pretty much two dinners the night before and a very big brunch and felt a bit bloated...got 6 weeks or so to get my pre race routine right though so there is definitely some experimenting to be done.
2nd u23 behind Sasha who had a storming run! Still can descend well and took lots of time out of people! Also the main thing is I had a great time, looking forward to Black Combe now!
http://carnethy.com/carnethy-organised-races/carne...
Friday Feb 12, 2016 #
Cross training 30:00 [1]
Strength & Conditioning 30:00 [0]
Mobility. Lot and lots of it try desperately hard to get rid of my really tight l calf. seemed to loosen it off and the rest of my legs feeling good but quite frustrating it can't just be rolled out. Painful to massage. Hopefully will be okay for tomorrows race.
Note
Taper and easy week in preparation for Carnethy 5 and Pitlochory training camp.
Thursday Feb 11, 2016 #
12 PM
Running 32:01 [2] 7.05 km (4:33 / km) +108m 4:13 / km
Easy. Really should of worn a waterproof. Feeling good but tight.
Wednesday Feb 10, 2016 #
2 PM
Running 1:27:42 17.68 km (4:58 / km) +388m 4:28 / km
ahr:151 max:174
Why did the chicken cross the road?
He didn't, so he got dropped. #LoveYouReallyChicken
Long run on Braids with Tim,Tam and Raptor. Legs feeling very tight today, probably should of taken my recovery a lot more serious yesterday especially after the first L5 session in ages.
The sun came out in Edinburgh for the first time in what seems a very long time. Forget how much it puts you in a better mood :)Days are finally getting lighter as well! Makes me a bit a sad I didn't get on any abroad training camps this winter. But training is going well never the less!
He didn't, so he got dropped. #LoveYouReallyChicken
Long run on Braids with Tim,Tam and Raptor. Legs feeling very tight today, probably should of taken my recovery a lot more serious yesterday especially after the first L5 session in ages.
The sun came out in Edinburgh for the first time in what seems a very long time. Forget how much it puts you in a better mood :)Days are finally getting lighter as well! Makes me a bit a sad I didn't get on any abroad training camps this winter. But training is going well never the less!
Tuesday Feb 9, 2016 #
Note
Back is absolutely fucked after weird squat things last night. Extremely tight so Hill intervals are going to be pleasant tonight... Hopefully loosen it off on roller.
6 PM
Running 17:14 3.49 km (4:57 / km) +23m 4:47 / km
ahr:156 max:177
Quickish run to get to Hill intervals on time.Followed by a few drills. Not going to to my 5pm lecture now we're doing meaty reps, it's a quality session and best to be done in a group. The lecture is not compulsory either so I don't feel that bad...
Running 21:08 3.55 km (5:58 / km) +270m 4:19 / km
ahr:174 max:192
Vo2 max Hills
4 x 3mins [3mins]
Brutal session. Tried so hard at the end of the last rep (so Sasha couldn't have last rep glory) that I got a nose bleed. Loved it. Stomach turned on me after the intervals as well. Couldn't tell if I was going to shit myself or throw up. Luckily I did neither. Not feeling great, but I suppose you're not going to feel great in these sessions... But at the front on the first two and finished the last two with at the front with Sasha (Scott turned up and trounced us all in trackies and road shoes,classic)
4 x 3mins [3mins]
Brutal session. Tried so hard at the end of the last rep (so Sasha couldn't have last rep glory) that I got a nose bleed. Loved it. Stomach turned on me after the intervals as well. Couldn't tell if I was going to shit myself or throw up. Luckily I did neither. Not feeling great, but I suppose you're not going to feel great in these sessions... But at the front on the first two and finished the last two with at the front with Sasha (Scott turned up and trounced us all in trackies and road shoes,classic)
Running 34:03 5.53 km (6:09 / km) +113m 5:35 / km
ahr:153 max:172
Cool down back and a lap around the meadows. Katie kindly kept an eye out for me as I honestly thought I was going to die. #AllMenMustDie
Monday Feb 8, 2016 #
8 AM
Running 45:08 [2] 9.34 km (4:50 / km) +169m 4:26 / km
5 PM
Strength & Conditioning 1:00:00 [1]
Sunday Feb 7, 2016 #
Cross training 30:00 [1]
(rest day)
Spin and a good chat with Beth. Just about class this as training. More of I just needed to get out of the flat.
Saturday Feb 6, 2016 #
10 AM
Running 45:31 9.26 km (4:55 / km) +201m 4:26 / km
ahr:142 max:155
Cheeky (early) test to see how the Achilles was feeling.
Down the bog and around the seat with Tam,Sasha and Andrew. Got busted on the meadows when I bumped into Nixon. Not racing tomorrow is the right thing to do. Might take a rest day as well as it's been a while.
No pain maybe a small twinge but its hard to tell.
Down the bog and around the seat with Tam,Sasha and Andrew. Got busted on the meadows when I bumped into Nixon. Not racing tomorrow is the right thing to do. Might take a rest day as well as it's been a while.
No pain maybe a small twinge but its hard to tell.
Friday Feb 5, 2016 #
Cross training 2:11:45 [2] 49.4 km (2:40 / km)
Ride out with Quadzilla and Quadatron to the reservoir. My cycling muscles were pretty much spent after yesterdays spin session so had a pretty rough patch at about an hour into the headwind and up hills. Lads got me through it though and with the wind on our backs, some sweet downhill and Stephens outrageous and quite unbelievable chat about his girl problems at the moment,the last 25k was nice and enjoyable.
Cross training 10:00 [1]
Dry cycle to gym and very soggy one back.
Strength & Conditioning 15:00 [0]
Usual SSS mobility.Muscle above knee felt a bit fucked. Quite ironic really, cross train because you're injured - get even more injured. Managed to loosen it off after a bit of self massage in the sauna. Might try a run tomorrow Achilles feeling better.
Thursday Feb 4, 2016 #
Note
(injured)
Probably wont be running until Sunday, maybe Monday depends how fast it recovers.
Note
Got an entry to Pendle 3 peaks race(Eng champs race) in August, nice!
7 AM
Strength & Conditioning 1:00:00 [1]
Achilles obviously to stiff/sore to do some stuff, so missed some plyo work and did some mobility stuff instead.
Squats 3 x 5 (70kg)
Squats 3 x 5 (70kg)
Cross training 10:00 [1]
8 PM
Cross training 1:10:00 [3]
To gym and back.
WU/WD
3 x 10[2min]
10s,20s,30s,30s,20s,10s just to get the legs turning over.(recovery time=double actual time)
HR at around 150bpm-155bpm managed to get it up to 160bpm for last rep which makes me thinking I was being a bit lazy on the others. First spin session for a while though so will know what HR to aim for next time.
Had the Mountain Man Jacob for company, some good chat made this session go a lot quicker than it would of done on my own!
WU/WD
3 x 10[2min]
10s,20s,30s,30s,20s,10s just to get the legs turning over.(recovery time=double actual time)
HR at around 150bpm-155bpm managed to get it up to 160bpm for last rep which makes me thinking I was being a bit lazy on the others. First spin session for a while though so will know what HR to aim for next time.
Had the Mountain Man Jacob for company, some good chat made this session go a lot quicker than it would of done on my own!
Wednesday Feb 3, 2016 #
3 PM
Running 1:43:56 15.6 km (6:40 / km) +726m 5:24 / km
ahr:136 max:166 (injured)
Pentlands and Chill with Callum and Sash.
Feeling good until my Achilles started getting worse and worse from about 40 mins, had to shuffle back and walk the steep uphills to avoid too much discomfort :(((( fuck sake. No running for me for a few days at least. Beth Hanson do you need a cross training partner?
Feeling good until my Achilles started getting worse and worse from about 40 mins, had to shuffle back and walk the steep uphills to avoid too much discomfort :(((( fuck sake. No running for me for a few days at least. Beth Hanson do you need a cross training partner?
Tuesday Feb 2, 2016 #
7 AM
Note
Shit sleep woke up like 7 times - barely made it to uni never mind the normal morning run I was going to do.
6 PM
Running 25:35 5.58 km (4:35 / km) +80m 4:17 / km
ahr:141 max:164
some easy miles.
Running 39:11 9.6 km (4:05 / km) +7m 4:04 / km
ahr:170 max:188
Solo intervals
20 x 1min [1min]
Good to get some reasonable leg turnover. Feel like I'm not trying as hard as I could as I would in a group. Not too bad to not go full gas though especially with another 3 hardish o sessions planned.
20 x 1min [1min]
Good to get some reasonable leg turnover. Feel like I'm not trying as hard as I could as I would in a group. Not too bad to not go full gas though especially with another 3 hardish o sessions planned.
Running 13:55 2.66 km (5:14 / km) +7m 5:10 / km
ahr:148 max:159
Monday Feb 1, 2016 #
Note
Mobility wasn't happening this morning or recovery run. Very tired out from the weekend and leaving my bed wasn't an option, will do an easy 30min before gym tonight instead.
Strength & Conditioning 1:00:00 [1]
5 PM
Running 25:28 [2] 5.05 km (5:03 / km) +20m 4:57 / km