Training Log Archive: 007

Rode to town for train to event with mum, then from Belair station to the event.

Longest course at Belair. Hilly course covering a nice vairety of the map. Started a little cautiously because of ankle (landing in particular a bit iffy so was making effort to land on toes more) bu it was ok especially once a bit better warmed up.
Ok nav up to 7 where I spent almost almost 10mins searching for a little rock before finally deciding the control wasnt there because there was a pink streamer on the north side of another small rock I kept ending up at, then feeling really stupid for not coming to that conclusion way earlier. Apparently the control was a little further on, though I ran further on multiple times in all directions! Well hidden and I think dubiously mapped as I heve never got this area after numerous visits.
Also missed 8 a bit because was still fuming at myself from 7. Made a 'fresh start' from 9 and ran the rest well. Really enjoyed the European feel in the big hills at the end.
Physically felt pretty good considering my legs felt tired to start with, though didn't push 100%
27mins behind Simon overall (but with DNF of course)

C • European feel 2

home etc

Easy morning run with map. Suffered brain drain from reading an intense sprint map for 30mins and rolled left ankle again towards the end, a bit much before breakfast!! Ankle not too bad though, iced it but not swollen. Will have to be careful in Belair tomorrow and strengthen gradually.

Ran course at Felixtowe at 1:5000, before manning the start with Jen. Some interesting new detail in Lochiel Park. Legs felt a bit tired and I got progressively slower but reasonable effort overall.

ride to/from event (10+20)

Intervals at North Black hill on a nice triangle of track with flat, hill and down sides so did 12x hard intervals along the flat then up the hill with recovery run back down. Not super steep so could still keep up a decent speed. Pushed really hard.
Recovery was 80 secs run down and not full recovery so it got progressively harder.
1:14, 1:14, 1:15, 1:15, 1:15, 1:16 (then 4mins jog after 6reps)
1:13, 1:13, 1:13, 1:12, 1:15, 1:10 (2mins rec before last one so I could smash it)
Happy with consistency and flat out effort. Got faster in the last 6 by starting out faster on the flat section.
On way home ran 10x 30:30 fast legs, getting a little tired.

25mins warm up including 5mins running drills.
Recovery jogs between intervals and between the two sets.
28mins run home with 10x 30:30s
Felt pretty good at the end of the session still.
Legs felt good after everything still feeling really tired yesterday. Felt left heel slightly and iced after, but would barely call it sore.

during warm up run.

am ride to kays and back via extra streets
pm ride up montacute rd on roadside fruit mission

Evening run wadmore/north black hill. Bit of a plod and legs felt really feeble, I suppose from lastnight's speed (should have done better immediate warm down).
Left heel a bit sore still (iced after)
Left knee also twinged a few times painfully in the morning especially bending down, felt a little whilst running too and had trouble running normally and not thinking about it!
Perhaps should ride or something instead tomorrow...

core
also trying to stretch more. both knees feeling a little ITB stressed. missing my foam roller bu have made one from some plumbing pipe, ouch ;)

Morning core. Glutes massively sore from new strength yesterday! Also been doing lots of digging/shovelling at home in preparation for paving so my weakling arms have been given a wake up call ;)

2hour walk (Chambers gully loop) with Kay around lunch time, nice to see a part of the hills I dont normally go to.

Intervals around the uni loop in the evening. Jenny and Simon not doing intervals and I couldnt find the road runners so did my own thing though with so many different running groups out doing various intervals I had plenty of motivating company.
Ran all hard with long jog/walk recovery (2:30)
1000m 3:42
1000m 3:45
600m 2:14
600m 2:16
400m 1:21
400m 1:24
Legs felt a bit tired, focussed on legs and speed during intervals.

warm up, recoveries and warm down, including later run home from bus stop.

Heel of of left foot is sore to stand on after the run bu as far as I can tell not sore when I press on it. Hopefully feels fine by morning because I just feel like running!

Afternoon run. Initially legs felt a little shaky/fatigued from the strength I did before hand, also left shin a little twingy for first 10mins. Bailed out of doing hill sprints as legs feeling a little tired from big hills in the last week and want to be a bit fresh for intervals tomorrow night.
Left ankle also still a bit stiff from strain, not noticable running though.

10mins core in morning
10mins before run- some new exercises to warm up glutes etc

3 different plyo exercises. Rapid response, short response and long response. Shall do this 2x per week.