Training Log Archive: BombIn the 31 days ending Mar 31, 2017:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||
Wednesday Mar 29, 2017 #
Running 15:00 [2]
did the warm up with the crew doing the 3k time trial. hammy insertion was a bit worse than on the weekend, so happy not to be doing any more.
super humid evening, so again - very happy not to be trying to run hard.
super humid evening, so again - very happy not to be trying to run hard.
Tuesday Mar 28, 2017 #
Cycling 1:34:00 [3] 46.0 km (2:03 / km)
River loop with Dan and a couple of his work crew. good ride, but it did tighten my back up a bit.
Note
Sore throat. Damn.
Monday Mar 27, 2017 #
Swim 35:00 [3] 1.5 km (23:20 / km)
Swim. pool isn't as crowded as on the super hot days, and the water is cooler/clearer/less like bathing in the sweat of the masses.
did 300 warm up, then 10 x 50 hard/50 easy, then 200wd. I'm sure all my effort trying to swim hard has no impact at all on speed, but it does make the session less boring, and feel more like training.
did 300 warm up, then 10 x 50 hard/50 easy, then 200wd. I'm sure all my effort trying to swim hard has no impact at all on speed, but it does make the session less boring, and feel more like training.
Sunday Mar 26, 2017 #
Orienteering race 49:00 [4]
NOL middle on Isaacs Ridge. Figured it would be super technical, and that I was going to struggle physically with the hills and rocks, so tried to just make sure I navigated properly (which I really struggle with when injured - somehow I just totally lose focus and make heaps of dumb mistakes). nearly did this on 1, where I seemed to be off line straight away, but got reminded that the rock mapping is... different, and sorted it out. from there it was just a matter of trying to stay focused and picking reasonable lines where I could actually run. walked up the hills - no point aggravating the injury now. a couple of hesitations - 18 was a bit weird, and the two legs that were steeply downhill I was very hesitant to lose height in case I went too far.
great course, and happy with how I went, and not going backwards with injury.
great course, and happy with how I went, and not going backwards with injury.
Running warm up/down 20:00 [2]
Saturday Mar 25, 2017 #
Orienteering race 14:25 [5]
NOL sprint heat. bush sprint on red hill. nice run down the hill, with lots of short legs in low viz along the slope. just one pesky climb to have to walk. fun course, and nice to be able to run most it with much less pain than previously. pity I lost so much on #2. didn't feel like I lost 40secs, but in hindsight I was quite hesitant, and I dropped a bit too much and had to come back up the track and I ran through a massive spiders web which too a while to get off.
Orienteering race 16:45 [5]
NOL sprint B final. I was looking forward to this, but I was a bit disappointed. The course was really good, but the mapping was confusing and unclear. I'm sure it looks great when zoomed in on a computer screen, but it was un-readable printed. Lost a heap of time early in an area that turned out to be not mapped at all, and back/hammy was hating me, so just ended up in plod mode.
Running warm up/down 40:00 [2]
warm ups and warm downs for both races
Thursday Mar 23, 2017 #
Note
chiro again. seem to be getting closer to fixing the back issues. hopefully hammy will settle after that.
Monday Mar 20, 2017 #
Swim 35:00 [3] 1.5 km (23:20 / km)
swim in the rain. swimming has improved enough that I now have the option of choosing to go a bit faster - so I did 6 x 50m hard, with 50 recovery. not sure that swimming harder was any faster, but it did feel more like training. recovery is really hard when your face is in the water.
Sunday Mar 19, 2017 #
Orienteering race 18:12 [4] 3.4 km (5:21 / km)
OY sprint at USQ Ipswich, set by Caroline. A bit of a running experiment, which didn't go too badly. still no where near pain free, but heaps better than last weekend. just made sure I didn't push it too hard, and backed off heaps on any hills or stairs. clean run, but really starting to feel the lack of fitness.
the event had the usual dose of sprint drama. just after first starts a gate in the showgrounds got opened (that i've never seen open before), and a few people went through who really should know better (and had clearly not even looked at their maps), then tried to blame it on the organisers. really shits me.
the event had the usual dose of sprint drama. just after first starts a gate in the showgrounds got opened (that i've never seen open before), and a few people went through who really should know better (and had clearly not even looked at their maps), then tried to blame it on the organisers. really shits me.
Saturday Mar 18, 2017 #
Cycling 2:17:00 [3] 35.0 km (3:55 / km)
MTB ride in bunya and ironbark with Dan, Matt and Steve. back got pretty tight.
Note
Massage. lots of work on lower back.
Thursday Mar 16, 2017 #
Note
(injured) (rest day)
another chiro visit. things seem to have improved, but not fixed yet.
also a week or so of minimal exercise means I have lost the ability to sleep. not good.
also a week or so of minimal exercise means I have lost the ability to sleep. not good.
Tuesday Mar 14, 2017 #
Note
(injured) (sick) (rest day)
woke up with a migraine and fever so spent the day hiding from the world. just one day of pain - managed some stretching and rolling in the evening.
Monday Mar 13, 2017 #
Note
(injured) (rest day)
Chiro again this morning. another pretty big adjustment. Rest day today. feeling pretty ordinary - not sure if I'm getting sick or its just cumulative after lots of poor sleep and nerve pain.
Sunday Mar 12, 2017 #
Orienteering race 1:28:00 [3]
NOL long at pittwater. made some attempt to stay in the race at the start, but it was just pointless. there was no way I could run properly, and trying to was just causing big mistakes. I decided by the second loop to just run at a speed that didn't cause too much pain and try to navigate cleanly. much happier after that, and I enjoyed the rest of the course (once I stopped thinking about how depressingly slow I was). possibly the worst type of terrain for my injury, but then at least interesting enough if you're condemned to walk-jogging instead of running.
Running warm up/down 10:00 [1]
warm up. barely running, so no point warming down.
Saturday Mar 11, 2017 #
Orienteering race 50:00 [4]
NOL middle at pittwater. no idea at the start how this would go with my back/hammy issue. It started out okish, but got tighter and tighter and soft ground and climbs were a killer. Nav was not too bad for most controls, but stuffed up 12 and 16 spectacularly (hopefully that's my big disaster run done for the year).
Running 20:00 [1]
warm up - trying to get running.
Friday Mar 10, 2017 #
Note
(injured)
hammy and piriformis super sore
Thursday Mar 9, 2017 #
Note
(injured)
chiro. another adjustment to sacrum. back again on monday.
C • Back 2
Wednesday Mar 8, 2017 #
Running intervals 24:00 [5]
6 x 500 with 500 jog recoveries. I thought this session would be ok as my back/hammy thing had been improving, but it was much worse. quite intense nerve pain through my glute. It didn't feel like it impeded my running stride too much, but it hurt just to move. not happy.
Running warm up/down 40:00 [2]
warm up, warm down and drills
Note
more stretching after running. back to chiro tomorrow.
Tuesday Mar 7, 2017 #
Yoga 1:00:00 [2]
back/hammy still sore, but better than previous weeks.
Monday Mar 6, 2017 #
Swim 35:00 [3] 1.5 km (23:20 / km)
bit better this week. actually felt like I was swimming properly for parts. still slow and wobbly by the end. need to focus more on core stability.
Sunday Mar 5, 2017 #
Orienteering race 49:00 [4] 6.4 km (7:39 / km)
OY at Wivenhoe, set by Jack. Fun course and a nice runnable map, just too hot and humid to run properly. back/hammy was better than previous, but hills and long grass were a struggle.
Note
1.5 hr roll and stretch
Saturday Mar 4, 2017 #
Cycling 2:15:00 [3] 30.0 km (4:30 / km)
Mtb in gap creek with Dan and Steve. super humid morning. motivation was low. iced coffee at bean was awesome.
Orienteering 18:00 [4] 2.6 km (6:55 / km)
Cyclones sprint at UQ. good course set by Heather. felt better running than i have recently but still tight through back and hammy.
Running warm up/down 10:00 [3]
getting the legs ready to run.
also got a massage today, and spent about 2 hrs rolling and stretching.
also got a massage today, and spent about 2 hrs rolling and stretching.
Friday Mar 3, 2017 #
Cycling 1:20:00 [4]
River loop with Dan and Steve. hard work keeping up (got pushed up the hill at yeronga so that we could get ahead of another group).
Wednesday Mar 1, 2017 #
Running intervals 20:00 [5]
Intervals at UQ with Caroline, Riley and Anatoly. Pyramid of 500/1km/2km/1km/500. jog recoveries between. the first two and last were good, the 2 and second 1 were awful.
1.55, 3.54, 8.52, 4.23, 1.53.
1.55, 3.54, 8.52, 4.23, 1.53.
Running warm up/down 50:00 [2]
rest of session