Training Log Archive: austrianmike

Steady, but brisk, session @intensity 6. Knee hasn't really been a problem today, but still wore the support. Need to train to build up speed again

Situps (50x) and stretches

Event: HH 'Ace of Herts' Level B South East League Event
 

Actual distance; 8.9k, 125m (overran 20%)

Mixed run, but main problem was that my knee started hurting again 2-3 k in. Pain went away slowly (around 5-6k) and then came back in waves. Not as bad as it used to be, but still clearly a problem. Cancelled football this afternoon as a result.

Really nice map. North was very fast and open, south more dense with lots of detail. Started quite well, but made a few errors in the first half, mainly on #3, #4, #7, #8. Overtook my minuteman on the way to #2, but caught him again at #11 after the errors. Good head to head for the last 10 controls, with us often taking different routes, but coming together frequently.

Key errors:
#3 - should have run a compass line, but tried to use features, slow, lost 30secs
#4 - ditto to #3
#7 - lost touch with the map and made a parallel error approaching the control area through the thicket, went south briefly while control was north, lost 30-60 secs
#8 - biggest error by far. Somehow drifted off the main road at a 90* angle to where I should be going... and I wasn't even at my junction/AP. Maybe still thinking about the previous error... realised in the thickets that I was on the wrong slope, lost 2-3mins
#16 - almost ran to #17, lost 20secs
#20 - should have been more direct
#21 - ditto

Overall, lost around 5-6mins around the course. Probably at 90% of running speed due to the knee. We'll see what happens when the result come out, but not an awful race for a change.

Garmin splits: 5:10, 5:49, 6:17, 5:47, 6:15, 7;10 (error), 5:38, 4:55, 6:42, 6:01, 4:19 (@5:27)

After results:
Decent result, 3rd place, but could have been better. Errors were as predicted... was analysing my map touchpoints and it's obvious I was making the errors where I was "Next-Step" reading (e.g. #3,#4,#7,#8,#16) and then going in a bit fast! When I spent time on the visionary elements I was actually very quick (despite the slightly reduced pace), and had more of a flow! A useful thing to think about for the future
http://www.happyherts.org.uk/files/results/burnham...
http://www.happyherts.routegadget.co.uk/cgi-bin/re...

Short Brown - Splits

Self made SprintO map round the block. Trying to up the tempo and see how the knee holds up. Overall very good, felt slightly iffy, but no pain. Next step is short brown tomorrow.

0-1 700m/ 3:30/ @5:01
1-2 422m/ 1:42/ @4:02
2-3 337m/ 1:42/ @5:04
3-4 449m/ 1:55/ @4:16
4-5 234m/ 1:15/ @5:22
5-6 171m/ 0:46/ @4:31
6-7 321m/ 1:59/ @6:11
7-8 308m/ 1:14/ @4:03
8-9 304m/ 1:50/ @6:04
9-10 241m/ 0:59/ @4:05
10-11 436m/ 2:32/ @5:49
11-12 197m/ 0:46/ @3:55
12-13 159m/ 1:13/ @7:39
13-14 280m/ 1:06/ @3:56
14-15 437m/ 2:32/ @5:48
15-F 266m/ 1:20/ @4:37

Mile End Outdoor Gym - leg presses, sit-ups, chest press

Sit-ups, ankle balancing, back exercises, chest press (6x, 20, 15, 10), lunges (ww), squats (ww), more sit-ups... still harder work than I remember it, but getting easier

Sit-ups, ankle balancing, back exercises, chest presses (6x 20,15), lunges (ww), squats (ww), quads/hamstring/glutes (pulley machine), more sit-ups... felt a bit harder having not done anything in 10 days

Gentle jog while still trying to build things up. Started brightly but faded a bit towards the end as some muscles tightened up around the knee. Felt that both sides though so think it's due to the cold (1* C) and me not wearing a lot, rather than the knee pain

Hard to know whether my knee hurts at the moment. Occasionally feels like it does, but the grazes from football hurt so much more that they may be kind of masking the pain

Short jog in the evening to test the left knee (distance estimated). No problems at all, although still taking it easy and don't yet fancy 90-100%. Will try to build on this tomorrow and then maybe ramp up towards a short race on Sunday. Good start :-)