Training Log Archive: FEIn the 31 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
Running hills 10:00 [1]
St Martha's - introduced the kids to the big hill, they definitely preferred descending the cycle slalom routes to jogging back up again.
Saturday Jul 30, 2011 #
Running race 22:20 [5] 5.0 km (4:28 / km)
Frimley Lodge Park Run - 5k - 22.20 48th. 10.59 - 2.5k split.
Only 8 secs quicker than 2 weeks ago, when I was supposedly taking it easy - "95% plus effort". Didn't think I was this bad - no wonder I get hammered on sprint O - still there's certainly loads of room for improvement!!
Only 8 secs quicker than 2 weeks ago, when I was supposedly taking it easy - "95% plus effort". Didn't think I was this bad - no wonder I get hammered on sprint O - still there's certainly loads of room for improvement!!
Running warm up/down 18:00 [1]
Could have done with a couple more minutes w/u, kept walking after stretched and spent a few mins jogging.
Friday Jul 29, 2011 #
Core & legs (Pilates) 15:00 [1]
10min gentle pilates. 5min warm up & legs.
Swimming 10:00 [1]
Now able to swim crawl (struggled 2 weeks ago), great exercise for abs.
Thursday Jul 28, 2011 #
Running hills 27:00 [5] +240m
St Martha's Hill - 3 x 3.45 uphill - 60m climb (30s rest) then brisk run down, 4 x 50s - 15m climb (40s rest).
Worthwhile reintroduction to hills, effort varied from 60-95%.
Worthwhile reintroduction to hills, effort varied from 60-95%.
Running warm up/down 10:00 [1]
Felt pretty rubbish before and during warmup. Had to do hills otherwise I'd probably have just warmed up and left it at that!
Wednesday Jul 27, 2011 #
Running race (O Race) 26:13 [5] 3.9 km (6:43 / km)
Farnham Park - Club Handicap
4th fastest, 8s behind Axel, 2.35 behind Neil and 6.15(!) behind Pete B, caught all runners 15min ahead no one caught me. Running strongly and lost around 45s, less than others. Don't seem to have lost fitness on fast areas.
4th fastest, 8s behind Axel, 2.35 behind Neil and 6.15(!) behind Pete B, caught all runners 15min ahead no one caught me. Running strongly and lost around 45s, less than others. Don't seem to have lost fitness on fast areas.
Running warm up/down 15:00 [1]
Tuesday Jul 26, 2011 #
Core & legs (Pilates) 20:00 [1]
15 min gentle pilates - seem to be progressing. 5min legs & stretches.
Monday Jul 25, 2011 #
Running (Technique) 56:00 [4] 6.8 km (8:14 / km)
Long Valley South - reran BAOC course from 15 June - 24 degrees.
Found hills and terrain running hard work on legs/lungs. Bracken much higher, taking it carefully. Walked & jogged a bit but surprised only 3mins slower than event. V02 capacity seems OK, just need 2/3 weeks O to regain full fitness. Repair sore before and for an hour after, fine during run.
Found hills and terrain running hard work on legs/lungs. Bracken much higher, taking it carefully. Walked & jogged a bit but surprised only 3mins slower than event. V02 capacity seems OK, just need 2/3 weeks O to regain full fitness. Repair sore before and for an hour after, fine during run.
Running warm up/down 18:00 [1]
Spent 15mins w/u including zigzag runs in terrain, did the trick! Stretch after.
Sunday Jul 24, 2011 #
Core & legs (Pilates) 15:00 [1]
Saturday Jul 23, 2011 #
Running race (Urban Race) 29:53 [5] 6.35 km (4:42 / km)
Lower Earley - BKO - 4.3k, (start moved 0.1k - late!). 1:10,000 map, 7 c
Lost 5s MR, 15s RC, 5s stopping read gaps. Much easier than Hollands.
Running well, well paced. No aches or pains, despite 3min w/u!
Lost 5s MR, 15s RC, 5s stopping read gaps. Much easier than Hollands.
Running well, well paced. No aches or pains, despite 3min w/u!
Running warm up/down 8:00 [1]
Arrived late after road closure, 3min stretch/ jog, walk/jog stretch after.
Friday Jul 22, 2011 #
Note
(rest day)
Unplanned rest day - never quite happened!
Thursday Jul 21, 2011 #
Running hills 59:05 [2] 6.5 km (9:05 / km) +495m 6:35 / km
St Martha's Hill - an hour of BGR style training - av gradient 7.6%. Up to church then 3 x double hill climb 95m from S and 55m from N in 1.75k (av 8.7%). Walking steep hills, jogging rest. Calves fine. Repair sore.
Wednesday Jul 20, 2011 #
Running tempo (O Training Race) 30:00 [2]
Club Training at Merrist College - Come Try It, good turnout given the showers
No paths orange standard course. Took a third of the course to get the hang of spotting the unmarked paths. Easy run, with little w/u, forgot to strectch & w/d by which time calves were worse than when I started. Still got me running again and good to go to club training, last time 2 months ago.
No paths orange standard course. Took a third of the course to get the hang of spotting the unmarked paths. Easy run, with little w/u, forgot to strectch & w/d by which time calves were worse than when I started. Still got me running again and good to go to club training, last time 2 months ago.
Tuesday Jul 19, 2011 #
Running 15:00 [1]
O Club with C. C went round the course and I did extra controls to make it a "race". Fast walk & jogging.
Calves still sore. Could not get motivated today. Perhaps a few easy days are required and a challenge at the w/e might do the trick?
Calves still sore. Could not get motivated today. Perhaps a few easy days are required and a challenge at the w/e might do the trick?
Monday Jul 18, 2011 #
Walking hills 20:00 [2] 2.0 km (10:00 / km) +220m 6:27 / km
Cardio sess on treadmill at 15% most of the time. Around 750cal/h.
Calves still too sore to risk running.
Calves still too sore to risk running.
Core & legs (Pliates) 10:00 [1]
Making steady progress.
Swimming 10:00 [2]
Breastroke now at 90% effort, slightly tight on abs.
Aqua Running intervals 20:00 [3]
4 x 4min - 1min stretching.
Was really tired after this session and left work early!
Was really tired after this session and left work early!
Sunday Jul 17, 2011 #
Note
weight:150lbs (rest day)
Lightest for 8 years.
Got stuck in traffic jams for 1.75hrs (A322 closed) on Saturday visiting relatives. Worst possible position with pressure on repair area. Took a quick pint to feel relaxed again!
Calves feeling very sore this morning, Did 15mins massage. Easy walking only.
Got stuck in traffic jams for 1.75hrs (A322 closed) on Saturday visiting relatives. Worst possible position with pressure on repair area. Took a quick pint to feel relaxed again!
Calves feeling very sore this morning, Did 15mins massage. Easy walking only.
Core & legs (Pilates) 15:00 [1]
15min gentle pilates after w/u. Can now do 75% of the real basics.
Saturday Jul 16, 2011 #
9 AM
Running race 22:28 [5] 5.0 km (4:30 / km)
Frimley Lodge Park 5k - 22.28 - 47th
Pleased with the time, 2 days beforehand target was an easy 24, on the morning target was reduced to 23. Started fast to get position on the canal. Just over 95% effort, Had stitch coming on after 7min (b'fast 90min before), went away.
I'm going to have to run this again to get a more realistic time.
Pleased with the time, 2 days beforehand target was an easy 24, on the morning target was reduced to 23. Started fast to get position on the canal. Just over 95% effort, Had stitch coming on after 7min (b'fast 90min before), went away.
I'm going to have to run this again to get a more realistic time.
Running warm up/down 10:00 [1]
Usual brief w/u, kept walking after finish and thorough stretching.
Friday Jul 15, 2011 #
3 PM
Walking 10:00 [1]
Decent pace treadmill - mod gradients. Strectching.
Core & legs (Pilates) 10:00 [1]
Gentle pilates.
Warm Up warm up/down 10:00 [1]
Straight from gym, car to Whitmoor and jogging and strectching before and after.
Running intervals 20:00 [4]
Whitmoor Common
4.00, 4.00, 3.30, 3.00 intervals with 90s strecthing recovery.
All at race pace or above. No discomfort at all - so I can now claim to be injury free!!!
Some way off being fit/safe to O at speed on moderate to rough terrain.
Still limiting knee lift and stride length, but should change in the next week. Just feel tired and unfit - but only to be expected given not many rest days of late and anaesthetic & trauma take a lot out of you.
4.00, 4.00, 3.30, 3.00 intervals with 90s strecthing recovery.
All at race pace or above. No discomfort at all - so I can now claim to be injury free!!!
Some way off being fit/safe to O at speed on moderate to rough terrain.
Still limiting knee lift and stride length, but should change in the next week. Just feel tired and unfit - but only to be expected given not many rest days of late and anaesthetic & trauma take a lot out of you.
Thursday Jul 14, 2011 #
Note
(injured)
Time to add some gentle pilates and swimming to strengthen core.
1 PM
Walking 15:00 [2]
Up to 15% and 6k/h, mostly at 5.5k/h, similar to LSD effort - 700plus cal/h.
Core & legs (Pilates) 10:00 [1]
Very gentle pilates - leg shuttles, pelvic tilts, reach forwards, some partial crunches - not quite ready yet.
Swimming 10:00 [1]
Breastroke now fine at 75%, tried 90% - too much, crawl a mere 15m!
Aqua Running intervals 25:00 [3]
4 x 4min, 1min easy/stretch, plus w/u, w/d
11 PM
Walking 10:00 [1]
Fast walk.
Wednesday Jul 13, 2011 #
Running (O Training ) 31:00 [2]
(injured)
Eagle House - SN training; 3.4k course
Lost 0.30s flag not visible and 1.00 ran past pit. Ran about 1min/k below normal pace, took a couple of longer routes to avoid rough terrain, paused 15s midway to stretch. Felt good to orienteer continously at around 85% of normal speed. No after effects.
Lost 0.30s flag not visible and 1.00 ran past pit. Ran about 1min/k below normal pace, took a couple of longer routes to avoid rough terrain, paused 15s midway to stretch. Felt good to orienteer continously at around 85% of normal speed. No after effects.
Running warm up/down 15:00 [1]
Achilles sore (trainers too tight), calves beginning to suffer from hard ground. Usual w/u, 2min w/d and stretching.
Walking 20:00 [1]
2 x 10 min fast walks.
Tuesday Jul 12, 2011 #
Running intervals 25:00 [2]
(injured)
Whitmoor Common - 4 x 5min, 1 min stretching b/w. Turned out last was at 4.5m/k around race pace, but still felt moderate. Lifting knees today, but not running with normal gait yet.
Feeling good another milestone much sooner than I expected.
Feeling good another milestone much sooner than I expected.
Warm Up warm up/down 15:00 [1]
w/u 10min mainly fast walking & stretching, w/d jogging/strectching.
Walking 30:00 [1]
20min gentle walking at O Club shadowing - taking it v easy after moving 15kg box at work - idiotic lapse!. 10 min steady late evening - still in one piece.
Monday Jul 11, 2011 #
Note
(injured)
Esporta All-Sorts Session: Really buzzing after swim & aqua running.
Walking 12:00 [1]
Treadmill including inclines.
Spinning tempo 10:00 [3]
Left knee kept clicking so changed to recumbent bike.
Cross Trainer intervals 12:00 [3]
3 x 3min, 1 min steady off. At 1200ca/h. 140-145HR. Could feel repair area whilst pulling on hand bars, so called it a day.
Swimming 15:00 [1]
Breastroke: umbilical scar tissue tugging, improved with time. Backstroke fine, crawl - not ready yet.
Aqua Running intervals 12:00 [2]
3 x 3min, 30s walking, got stitch if doing sprint action.
Really pleased with pool session, for so many reasons - soften scar tissue, cardio, gently work upper and lower abs.
Really pleased with pool session, for so many reasons - soften scar tissue, cardio, gently work upper and lower abs.
Sunday Jul 10, 2011 #
12 PM
Walking 40:00 [1]
weight:151lbs (injured)
St Martha's fast hilly walk, beautiful, crowded on the main paths deserted as usual on the terrain. Thorough stretching, including couple of lunges. Very sore after so took 400mg ibu. Did the trick!
6 PM
Walking 40:00 [1] 4.0 km (10:00 / km)
Family walk, steady speed.
Saturday Jul 9, 2011 #
Note
(injured)
Feel as though recovery has plateaued a bit the last couple of days. Sore, but comfortable. Still, been here before with ankle and you have to look at week on week, or hopefully half week improvements.
Aim for next fortnight is trot/run 5 days week (prevent tightening up), alternate longer/shorter sessions. Cross trainer/spin/aqua run 3 days a week for 20mins plus to maintain VO2 capacity.
Aim for next fortnight is trot/run 5 days week (prevent tightening up), alternate longer/shorter sessions. Cross trainer/spin/aqua run 3 days a week for 20mins plus to maintain VO2 capacity.
Running race (O Urban Event) 36:08 [1] 4.2 km (8:36 / km)
Bracknell Great Hollands - BKO Urban
Trotted at steady speed, stopped and walked around 4 x 15s, even a couple of seconds at controls helped.
Lost 1.00 (c5) due to unmarked uncrossable fence. 15s overlooked RC (c3). Less than 15s on rest of course. Only second urban race, first with bifocals (what a difference!!). Tried to plan a leg ahead.
Really enjoyed the event, now I have bifocals, I may do a few more sprint/urban races, even though they do not suit me physically.
Felt comfortable and found 15s walk every 4-5mins was quite sufficient.
Trotted at steady speed, stopped and walked around 4 x 15s, even a couple of seconds at controls helped.
Lost 1.00 (c5) due to unmarked uncrossable fence. 15s overlooked RC (c3). Less than 15s on rest of course. Only second urban race, first with bifocals (what a difference!!). Tried to plan a leg ahead.
Really enjoyed the event, now I have bifocals, I may do a few more sprint/urban races, even though they do not suit me physically.
Felt comfortable and found 15s walk every 4-5mins was quite sufficient.
Warm Up (Pre race) 5:00 [1]
Slow shuffle and mild stretches, no wd. It helped to jog yesterday evening.
Walking 25:00 [1]
Chantries family stroll - 25 (took 60).
Friday Jul 8, 2011 #
Running (Jogging) 16:00 [1]
5 x 3mins jogging (last 4min), with a minute stretching and hip rolling b/w
Whole session including 3min w/u change and shower took 40mins, from Esporta.
Whole session including 3min w/u change and shower took 40mins, from Esporta.
Walking 20:00 [1]
Morning and evening walks, felt better for getting out earlier.
Thursday Jul 7, 2011 #
Note
(injured)
Felt very good in the morning, then frustatingly got stuck in the office waiting for meetings that never took place. By 6.00pm I'd tightened up.
Walking 25:00 [1] 2.2 km (11:22 / km)
Spent over 20min trying to loosen up. Mesh area feeling sore, slightly relieved by walking and hip rolling.
Cross Trainer intervals 20:00 [4]
5, 4, 3, 2mins - with 1 min easy, plus 30s hip rolling b/w, started at 1100 and ended at 1350cal/h. HR <140.
Wednesday Jul 6, 2011 #
Running (O Training Race) 50:50 [1] 4.5 km (11:18 / km) +165m 9:33 / km
(injured)
Long Valley S.East - BAOC Training - Green
Had a whole range aches, nausea, cystitis this morning - struggling to concentrate at work, so decided to go to event walk and relax! That only lasted until control 2 (walking round), then started trotting and walked anywhere there was a danger of falling over. Still managed to loose 1.5mins on 11 (very tricky) and another 60s on 3 small errors. Great to be doing some O, feel v. fit. Felt comfortable throughout, walked a couple of times to relax and avoid any muscular tension building up. I'm sure I'll be sore tomorrow (just have to get used to it), but felt fine a couple hours after.
Had a whole range aches, nausea, cystitis this morning - struggling to concentrate at work, so decided to go to event walk and relax! That only lasted until control 2 (walking round), then started trotting and walked anywhere there was a danger of falling over. Still managed to loose 1.5mins on 11 (very tricky) and another 60s on 3 small errors. Great to be doing some O, feel v. fit. Felt comfortable throughout, walked a couple of times to relax and avoid any muscular tension building up. I'm sure I'll be sore tomorrow (just have to get used to it), but felt fine a couple hours after.
Tuesday Jul 5, 2011 #
Walking 30:00 [1]
weight:154lbs (injured)
Felt mildly sore this morning and with recovery going so well, decided to take it easy today.
Mixture of steady, easy and fast walking, but nothing really energetic.
Mixture of steady, easy and fast walking, but nothing really energetic.
6 PM
Running (O Club) 5:00 [1]
Went to O Club, Carol L took the session. Did some short shuffles to keep up with C.
Monday Jul 4, 2011 #
Walking (Fartlek) 10:00 [1]
(injured)
10mins varying speed 4.8 to 6.5k/h, gradient 0 to 15%.
Cross Trainer intervals 22:00 [3]
2 min, 3min, 3min, 3min, 2.30 with 2.00 steady b/w around 1125kcal/h, 2 min w/d. HR <150, need to get to 1250 for deeper breathing, maybe in a few days.
Walking 2:00 [1]
Was due to do 5 x 1min jog, but muscle by right knee felt strained, called it a day.
10 PM
Running (Jogging) 20:00 [1]
Stoke Park - walked for 5 mins, managed to do hamstring stretches.
5 x 3min shuffle building up to slow jog, with 1min tensing and relaxing stomach. Managed 2.22 for 400m round deep grassy dark 200m track on last jog. Comfortable, mild stitch towards end, very flatulent!
5 x 3min shuffle building up to slow jog, with 1min tensing and relaxing stomach. Managed 2.22 for 400m round deep grassy dark 200m track on last jog. Comfortable, mild stitch towards end, very flatulent!
Sunday Jul 3, 2011 #
Note
(injured)
Starting to feel at times more like an injury rather than post op.
Legs feel as though I've spent a day in bed, but not surprsing really.
Legs feel as though I've spent a day in bed, but not surprsing really.
3 PM
Walking (Fartlek) 25:00 [1] 2.5 km (10:00 / km)
On treadmill, 4.9 to 6.5k/h, 0 to 15%.
Running (Jogging) 5:00 [1] 0.6 km (8:20 / km)
5x1min (1min walk b/w), 3 at 7.0k/h, 2 at 7.5k/h. Felt OK, feet skimming treadmill.
Cross Trainer intervals 15:00 [3]
2 x 3min, 2 x 2min, around 1050cal/h, 85% effort. Suits me more than spinning.
6 PM
Walking 30:00 [1] 3.0 km (10:00 / km)
Family stroll took 60mins. Feel fine.
Saturday Jul 2, 2011 #
Note
weight:153.5lbs (injured)
Abdomen has been soft and virtually free of muscle spasms for 24 hours, nice to have stomach back again, still on 1200mg of ibu. Would like to jog circa day 14, day at a time, will continue with variety to see what suits me. Will leave core exercises a few weeks unless I see something mild to do meanwhile.
Walking 20:00 [1] 2.0 km (10:00 / km)
Family stroll took 40mins, our dog was quite perky, been ill for several days.
1 PM
Walking 30:00 [1] 3.0 km (10:00 / km) +165m 7:51 / km
St Martha's lovely fast hilly walk, felt really good after 15mins, beats the treadmill. Things are looking up!!
9 PM
Walking 20:00 [1] 2.0 km (10:00 / km)
Brisk undulating walk round local roads - saw lots of people unsteady on their pins.
Friday Jul 1, 2011 #
Note
slept:5.5 weight:153.5lbs (injured)
Brilliant news!!!!!
Saw the surgeon this morning, the swelling occurs in 10% of his patients and is fluid/blood pooling after the op. He cleared me to do "whatever I want", the only proviso being I can exercise up to a level of discomfort, but should not push beyond, which brought a smile to my face. Felt like skipping home, but thought better of it!
Saw the surgeon this morning, the swelling occurs in 10% of his patients and is fluid/blood pooling after the op. He cleared me to do "whatever I want", the only proviso being I can exercise up to a level of discomfort, but should not push beyond, which brought a smile to my face. Felt like skipping home, but thought better of it!
Walking 45:00 [1] 4.0 km (11:15 / km)
Brisk 15min in morning - stride normal length. 30min stroll in evening, ended up being too far as park was locked and felt tired - something to avoid.
3 PM
Walking 20:00 [1] 2.0 km (10:00 / km)
2 x 10min - fartlek - 0 to 10%, 5.0k to 6.0k on flat.
Feeling sore from morning examination, felt fliud drain out late morning.
Feeling sore from morning examination, felt fliud drain out late morning.
Spinning (Fartlek) 10:00 [2]
Varied between 240 to 280W. Felt harder than Wednesday, too little sleep.