Training Log Archive: FEIn the 7 days ending Jul 17, 2011:
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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.