Training Log Archive: FEIn the 7 days ending Oct 30, 2011:
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Sunday Oct 30, 2011 #
Running race 40:45 [5] 5.4 km (7:33 / km) +220m 6:16 / km
Blean Wood - Saxons - Blue Course - 5.4k 220m (actual climb)
Surprised and delighted with time - had expected 43 was possible with a perfect run.
Followed the plan, though one glance at the map (something not quite right) & compass from AP going to 2 may have saved 1.15. Otherwise maybe another 1.00 in minor errors and bouncing off. Stopped and took 2 bearings and another on the run, discipline is paying off. Course and area suited me, even the easier legs at the end when tiring.
Ankle fine during and after run, took ibu prior to run.
Surprised and delighted with time - had expected 43 was possible with a perfect run.
Followed the plan, though one glance at the map (something not quite right) & compass from AP going to 2 may have saved 1.15. Otherwise maybe another 1.00 in minor errors and bouncing off. Stopped and took 2 bearings and another on the run, discipline is paying off. Course and area suited me, even the easier legs at the end when tiring.
Ankle fine during and after run, took ibu prior to run.
Running warm up/down 17:30 [2]
Usual wu. Feeling good ran 0.8k to CP.
Saturday Oct 29, 2011 #
Stretching/extensions 5:00 [1]
Friday Oct 28, 2011 #
Running 33:00 [3]
Ash Ranges - such a great area - time flew by.
Running intervals 17:00 [4]
Ash Ranges: 7 x 90s with 45s jogging recovery, Did 20min steady beforehand and 13min afterwards. Gentle (85%) reintro (3wks) to speedwork. Less sore afterwards than recently.
Time to sign off the ankle on AP. Think the post run soreness may continue for sometime as shoes and harness rub/put pressure on retinaculum attachment to fibula.
Time to sign off the ankle on AP. Think the post run soreness may continue for sometime as shoes and harness rub/put pressure on retinaculum attachment to fibula.
Thursday Oct 27, 2011 #
Stretching/extensions 10:00 [1]
S & E, easy physio & balance. Unable to get over to pool.
Wednesday Oct 26, 2011 #
Running (Technique) 33:15 [4] 4.6 km (7:14 / km) +125m 6:22 / km
Long Valley North - ran the SN League short blue I missed 19 October.
A 15s and 30s error, had difficulty reading map as getting dark and took it steady in places. Chest really tight especially on hills, but legs felt strong particularly downhill. Running well all things considered. Some imflammation, less than at the weekend.
A 15s and 30s error, had difficulty reading map as getting dark and took it steady in places. Chest really tight especially on hills, but legs felt strong particularly downhill. Running well all things considered. Some imflammation, less than at the weekend.
Running warm up/down 20:00 [1]
Did full race wu and wd, calf and ankle fine.
Tuesday Oct 25, 2011 #
Note
2nd Physio session - quite brutal, normally feel good after, at least for 1-2 hours, not this time. Did some pnf dorsiflexion on the limit, still 5 degrees less than normal.
Cut on toe is deep, care required given cellulitis twice in same leg via small cuts to foot, so no session in pool.
Cut on toe is deep, care required given cellulitis twice in same leg via small cuts to foot, so no session in pool.
Core & legs 15:00 [2]
5 mins S&E and 10 mins pilates. Feeling better for physio session.
Monday Oct 24, 2011 #
Aqua Running intervals 40:00 [3]
4 x 3 mins (45s off) x 2 sets, 1.30 between sets
Struggling to keep tempo high, but muscles especially hamstrings are noticing it.
Door to door in an hour - it does help Esporta is 150m from our office.
Cut my foot on some glass on the pool bottom and reported it (only 1.2m deep). Hopefully the scuba diving member of staff will find it this time (a child was cut 3 months ago), otherwise there's only one other lane and the free for all area.
Struggling to keep tempo high, but muscles especially hamstrings are noticing it.
Door to door in an hour - it does help Esporta is 150m from our office.
Cut my foot on some glass on the pool bottom and reported it (only 1.2m deep). Hopefully the scuba diving member of staff will find it this time (a child was cut 3 months ago), otherwise there's only one other lane and the free for all area.