Training Log Archive: FE

Chantries - hilly (250m+), 40% on terrain, struggled on hills - 7 wk break from O terrain - rare run at level 3.

Frimley Lodge Parkrun - 42nd - 10.49 at 2.5k, 22.12 at 5k.
8s quicker than 2 wks ago, 16s 4 wks ago. Got up 60min before start, 4 spoons honey in black tea, shower and out the door (20min drive). Just managed adequate w/u. Eased off the gas at halfway (11s quicker), last 90s picked up the pace, some to spare at the end. 22.05 was possible today - not in the mood to push it. Pleased quality training is working - it certainly should be.
A 0.3% compounded improvement a week takes 19 wks to reduce 22.28 to 21.00 - give it 39 weeks (9 mths) - hey presto, 21mins for peak of 2012 O season- easy!!!

Overdid it on Tuesday/Wednesday - ankle needed icing late evening, graunching/clicking on ROM again, but feels OK to run on smooth surfaces.

Spectrum with the kids, managed get some swimmimg in between the various flumes, good test of the core areas randomly crashing into water on tyre rings and being hurled around in flumes! Calves really sore so wimped out of game of it.

Kings Worthy - BAOC
Poor technically, in two minds whether to run or rest after yesterday and mistakes maybe due to not being fresh (not knowing gaps as well!), 3 - 30s wrong side wall, 6 - 30s thought was going back to 4!, 16 - 30s thought control was one inside corner too early then thought I was lost!, 23 -20s did not see second wall, `25 -60s frustrating couldn't get out of fight around 24, another 45s small errors and stopping to see detail. Discovered with magnifier on following day gap b/w buildings, 2 x 30s! Around 4.30 total. Well planned. Perhaps I need magnifier in addition to bifocals even at 1:4,000

Trotted 60% of SN cross-country with C. Had spent an hour marking the 3k course with flour at 5pm.

Accidently inverted ankle slowly whilst changing in car after Kings Worthy event, made granching sound, managed to stop inversion and then slowly (took a minute) righted ankle that granched again at same position. Walked 200m and seemed well enough after 10mins to drive back and mark out course. Pain b/w fibula & calaneous.
10pm - finally back home, slight swelling (very rare for me), better start RICE and take some ibu. Ankle clicking when rotating at only 40% ROM.

Whitmoor Common
8 x 20s, 20s off - 2.00 rest
6 x 30s, 30s off - 2.30 rest
3 x 90s, 60s off
Not done sprinting for years, seemed even faster along woodland paths with small tree roots - I'll ache tomorrow. Hopefully done enough fast stuff of late to survive!

10min pilates & 5min stretching and calf raises.

Walking & stretching.