Training Log Archive: NobsIn the 28 days ending Feb 28, 2019:
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Thursday Feb 28, 2019 #
Note
(sick)
Went to the docs. Standard post viral symptoms but on average should take around 3 weeks to go away. That means potentially 3 weeks with no exercise, which basically means that this whole year of training is going to go straight out of the window. At least you can cross train with an injury, but there is literally fuck all I can do with this.
Wednesday Feb 27, 2019 #
Note
(sick)
Going to see doctor tomorrow cough isn’t getting any better. Any sort of physical exercise and I just end up having a coughing fit. First selection race is going to be a pile of dog shit at this rate.
Tuesday Feb 26, 2019 #
Note
(sick)
Was hopeful I’d be able to do some sort of exercise today but started coughing up my lungs cycling to uni.
Monday Feb 25, 2019 #
Note
(sick)
Still got a bad cough and a sore throat and generally bunged up.
5 PM
Gym 45:00 [1]
shoes: Under Armour Charge Bandit 3
Ran 600m to get there and almost died.
Sunday Feb 24, 2019 #
Note
(sick)
Another day of no activity. Quite a tough pill to swallow, working really hard for 6 weeks cross training to maintain a good level of fitness, just to have that crippled by a stupid illness.
Saturday Feb 23, 2019 #
Note
(sick)
Better this morning, but still a bad throat and chest. No nationals today which is sad and no orienteering tomorrow either. Hit the reset next week. This 4 day rest may be what my shin needs.
Friday Feb 22, 2019 #
Note
(sick)
Still absolutely dead.
Thursday Feb 21, 2019 #
Note
(sick)
Just woken up. Didn’t sleep that well got a very sharp headache, sore throat and a temperature. Don’t think I’ll be doing much today :(
Wednesday Feb 20, 2019 #
10 AM
Spinning 2:25:25 [2] +608m
shoes: Nike Pegasus 34
Rest day ride with Laura
63.0km / 26.0kph
Nice loop out to Kinloch and then back round to Pitlochry. Had quite a bad headache all the way round and also quite a sharp pain in my throat (Think I might be ill). Hills first half but then a nice gradual downhill second half. Enjoyable but headache now really bad.
63.0km / 26.0kph
Nice loop out to Kinloch and then back round to Pitlochry. Had quite a bad headache all the way round and also quite a sharp pain in my throat (Think I might be ill). Hills first half but then a nice gradual downhill second half. Enjoyable but headache now really bad.
Tuesday Feb 19, 2019 #
11 AM
Running 10:41 [2] 2.33 km (4:35 / km)
shoes: Hoka One One Speedgoat 2
WU
Orienteering 13:39 [5] 3.93 km (3:28 / km)
shoes: Inov8 x talon 210
North Muirton Sprint Training
Most people taking it at race pace, so I did aswell. Was a big shock to the legs and probably not good for the shin. Was actually shifting at a decent pace. Nav was a bit scrappy with some poor micro route choices. Came away with the victory so I’m happy ;)
Most people taking it at race pace, so I did aswell. Was a big shock to the legs and probably not good for the shin. Was actually shifting at a decent pace. Nav was a bit scrappy with some poor micro route choices. Came away with the victory so I’m happy ;)
Running 7:07 [2] 1.32 km (5:23 / km)
shoes: Hoka One One Speedgoat 2
WD could feel shin so taking this afternoon and tomorrow off. Not going to take any more risks.
2 PM
Spinning 57:02 [2] +313m
shoes: Nike Pegasus 34
Afternoon Ride
25.1km / 26.4kph
Legs a bit dead from the sprint. Nice route along the lanes with one massive climb on the way back. Good little adventure.
25.1km / 26.4kph
Legs a bit dead from the sprint. Nice route along the lanes with one massive climb on the way back. Good little adventure.
Monday Feb 18, 2019 #
10 AM
Spinning 1:09:15 [2] +401m
shoes: Nike Pegasus 34
Ride out to O Training
29.0km / 25.1kph
Very undulating route but good fun. Had to ditch laura because was getting very cold.
29.0km / 25.1kph
Very undulating route but good fun. Had to ditch laura because was getting very cold.
1 PM
Running 10:36 [2] 2.01 km (5:16 / km) +41m 4:47 / km
WU
Orienteering 42:00 [2] 5.45 km (7:42 / km) +95m 7:05 / km
Middle training round Dunalistair. Shocked on the WU because could hardly feel my shin. Took it chill off the start and actually naved ok for the first 9 controls. Got young Stanley Heap in my sights on the way to 10 but unfortunately he led me into a 1-2min mistake. I stopped my watch and waited for pesky stan to clear off. Was fairly good again, but then made a stupid parallel near the end. Ah well just happy to be able to run relatively pain free. Still going to stick to my original plan this week, don't want to mess this up.
Running 5:58 [2] 0.92 km (6:29 / km) +39m 5:21 / km
WD
C • :o 4
Sunday Feb 17, 2019 #
10 AM
Spinning 2:26:38 [2] +365m
shoes: Nike Pegasus 34
Solo out and back to North Berwick
70.2km / 28.7kph
Really enjoyed this, felt strong most of the way. Headwind was pretty bad on the way back but still managed to keep a decent pace. Hoppped onto a guys wheel for about 10km on the way back because was starting to go a little bit bonky.
70.2km / 28.7kph
Really enjoyed this, felt strong most of the way. Headwind was pretty bad on the way back but still managed to keep a decent pace. Hoppped onto a guys wheel for about 10km on the way back because was starting to go a little bit bonky.
Saturday Feb 16, 2019 #
1 PM
Running 15:00 [2] 3.15 km (4:46 / km)
shoes: Adidas Adizero Adios 3
WU
Running 30:00 [4] 8.76 km (3:25 / km)
shoes: Adidas Adizero Adios 3
AlterG: 30 Tempo
80% Bodyweight
3% Incline
Felt shit in the WU and for the first 5mins but slowly worked into it. Gradually increased the pace from 3:30/km to 3:17/km. Felt stronger near the end which was nice.
80% Bodyweight
3% Incline
Felt shit in the WU and for the first 5mins but slowly worked into it. Gradually increased the pace from 3:30/km to 3:17/km. Felt stronger near the end which was nice.
Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Adidas Adizero Adios 3
WD
Friday Feb 15, 2019 #
5 PM
Spinning 50:00 [3]
shoes: Under Armour Charge Bandit 3
Steady spin with pedley and Emma. Was meant to be easy but got a bit carried away (don’t know why because I felt like shit).
Thursday Feb 14, 2019 #
3 PM
Spinning 20:00 [2]
shoes: Adidas Adizero Adios 3
Pre-AlterG with Pedley
4 PM
Running 10:00 [2] 2.05 km (4:53 / km)
shoes: Adidas Adizero Adios 3
WU
Running 40:00 [4] 10.8 km (3:42 / km)
shoes: Adidas Adizero Adios 3
AlterG: 40min Progression (4:00/km —> 3:25/km)
80% Bodyweight
3% incline
Legs felt dead on the WU lol. Ground it out though so quite happy just to do what I planned. Good news was that I could barely feel my shin. Bad news is that the physio exercises seem to have strained a ligemant of something in my left ankle. Think I’ll stop with the physio band exercises and just keep the calf raises going.
80% Bodyweight
3% incline
Legs felt dead on the WU lol. Ground it out though so quite happy just to do what I planned. Good news was that I could barely feel my shin. Bad news is that the physio exercises seem to have strained a ligemant of something in my left ankle. Think I’ll stop with the physio band exercises and just keep the calf raises going.
Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Adidas Adizero Adios 3
WD
Wednesday Feb 13, 2019 #
2 PM
Spinning 1:54:25 [2] +602m
shoes: Nike Pegasus 34
Mid week ride out to north Pentlands
50.8km / 26.6kph
The first 25km were absolutely grim. Quite hilly with and absolutely filthy headwind. Coming along the A70 directly into a headwind with lorries giving me 30cm of space was not an enjoyable experience. However the last half was fun. Nice tailwind. just rolled back into the burgh. Legs were trashed from the first hour anyway. On lanes for most which was partly nice but also partly shit for my bike, so many pot holes.
50.8km / 26.6kph
The first 25km were absolutely grim. Quite hilly with and absolutely filthy headwind. Coming along the A70 directly into a headwind with lorries giving me 30cm of space was not an enjoyable experience. However the last half was fun. Nice tailwind. just rolled back into the burgh. Legs were trashed from the first hour anyway. On lanes for most which was partly nice but also partly shit for my bike, so many pot holes.
Tuesday Feb 12, 2019 #
2 PM
Note
Delivered some lunch to the good folk of Edinburgh for around an hour.
Rate: £11.44/hour
Not to shabby but could definitely do better.
Rate: £11.44/hour
Not to shabby but could definitely do better.
5 PM
Running 1:00:01 [2] 13.81 km (4:21 / km)
shoes: Under Armour Charge Bandit 3
Easy/Steady AlterG
80% Bodyweight / 3% incline
Running at 7kg heavier than last week. Shin feeling fairly similar which is good. If anything my ankle was probably more noticeable, was very stiff. Felt comfortable at this pace.
80% Bodyweight / 3% incline
Running at 7kg heavier than last week. Shin feeling fairly similar which is good. If anything my ankle was probably more noticeable, was very stiff. Felt comfortable at this pace.
6 PM
Spinning 30:00 [2]
shoes: Under Armour Charge Bandit 3
Felt a bit pooped after the alterG but wanted to do 90 for the day (excluding Uber) went down to Tesco to get a chocolate milk and some crisps, tanned them, then back to the gym and on the watt bike. Legs felt a bit trashed but got it done.
Monday Feb 11, 2019 #
6 PM
Gym 1:00:00 [1]
shoes: Under Armour Charge Bandit 3
Actually got a full hour of work done for once
Sunday Feb 10, 2019 #
8 AM
Spinning 2:08:48 [2] +577m
shoes: Nike Pegasus 34
Morning ride with Felix.
53.7km / 25.0kph (less than 21kph for the 1st hour)
Didn't think it would be very icy......but I was wrong. Headed out to north pentlands, with a couple of navigational errors getting out of Edinburgh. Then once we were out we soon realised the mistake we'd made. The lanes were covered in sheet frost/ice and the main roads hadn't even been gritted. Spent a solid 20mins crawling along a lane doing about 10kph. The result was a dismal average speed for the first hour. In the second half we headed back into Edinburgh and out to Portobello. Absolutely yeeting it for the last our averaging close to 30kph. Was very bonky by the end. A stressful but enjoyable ride.
53.7km / 25.0kph (less than 21kph for the 1st hour)
Didn't think it would be very icy......but I was wrong. Headed out to north pentlands, with a couple of navigational errors getting out of Edinburgh. Then once we were out we soon realised the mistake we'd made. The lanes were covered in sheet frost/ice and the main roads hadn't even been gritted. Spent a solid 20mins crawling along a lane doing about 10kph. The result was a dismal average speed for the first hour. In the second half we headed back into Edinburgh and out to Portobello. Absolutely yeeting it for the last our averaging close to 30kph. Was very bonky by the end. A stressful but enjoyable ride.
Saturday Feb 9, 2019 #
12 PM
Running 15:00 [2] 3.38 km (4:26 / km)
shoes: Under Armour Charge Bandit 3
Alter-G WU
Running 29:00 [4] 7.94 km (3:39 / km)
shoes: Under Armour Charge Bandit 3
Alter-G Session: 5x5mins (1)
70% Bodyweight / 4% Incline
5mins @ 3:30/km
Happy with this. Felt very comfortable, could definitely haver gone faster but decided to chill at a threshold pace. Hard to compare to normal running because technically done at a weight of 50kg, but I think with the 4% incline added in it was roughly similar to normal running. I hope it was anyway because if so this would be very encouraging. Shin also less noticeable than the last couple of times. Won't push it to much yet but I'm hopeful I might be able to make the camp next week.
70% Bodyweight / 4% Incline
5mins @ 3:30/km
Happy with this. Felt very comfortable, could definitely haver gone faster but decided to chill at a threshold pace. Hard to compare to normal running because technically done at a weight of 50kg, but I think with the 4% incline added in it was roughly similar to normal running. I hope it was anyway because if so this would be very encouraging. Shin also less noticeable than the last couple of times. Won't push it to much yet but I'm hopeful I might be able to make the camp next week.
Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Under Armour Charge Bandit 3
WD
Friday Feb 8, 2019 #
Spinning 1:11:21 [2]
shoes: Under Armour Charge Bandit 3
Watt Bike. Feeling very tired today and motivation was at an all time low. Luckily had Roanne for the last 30mins, actually felt better near the end. That will be all today.
Thursday Feb 7, 2019 #
4 PM
Running 56:42 [3] 13.5 km (4:12 / km)
shoes: Under Armour Charge Bandit 3
AlterG
70% Bodyweight / 4% incline
Could feel shin for whole thing but just felt a bit tight. Put a little 20min Progression in (4:00/km —> 3:45/km). Felt v comfortable on that. Weirdly couldn’t feel shin walking about after. Possibly a good sign.
70% Bodyweight / 4% incline
Could feel shin for whole thing but just felt a bit tight. Put a little 20min Progression in (4:00/km —> 3:45/km). Felt v comfortable on that. Weirdly couldn’t feel shin walking about after. Possibly a good sign.
5 PM
Swimming 30:12 [1]
Fist time swimming (other than a Swedish Lake) since 2013. Bit of a shock to the system. 30mins felt more than enough. Was a very nobly walk home.
Wednesday Feb 6, 2019 #
4 PM
Spinning 1:30:00 [3]
shoes: Adidas Adizero Adios 3
Watt Bike Fartlec Session: 5x5mins on / 5mins off
Had the pedonator for company which was nice as motivation was low. Still got the work done and another 90 in da bag.
Had the pedonator for company which was nice as motivation was low. Still got the work done and another 90 in da bag.
Tuesday Feb 5, 2019 #
2 PM
Running 50:43 [2] 11.5 km (4:25 / km)
shoes: Nike Pegasus 34
First time on the Alter-G
70% Body weight/ 4% incline
Really good. Much better than any other type of cross training. 70% felt like normal running (just with a lean body). Shin pain was probably 2/10 noticeable but not uncomfortable. Switched it up to 80% for the last 5mins. Big difference from 70% but shin wasn’t noticeably worse. Doing this again on Thursday and possibly on Saturday.
70% Body weight/ 4% incline
Really good. Much better than any other type of cross training. 70% felt like normal running (just with a lean body). Shin pain was probably 2/10 noticeable but not uncomfortable. Switched it up to 80% for the last 5mins. Big difference from 70% but shin wasn’t noticeably worse. Doing this again on Thursday and possibly on Saturday.
3 PM
Spinning 45:00 [2]
shoes: Nike Pegasus 34
Post Alter-G holding around 180W. Bit dead by the end but solid load of training today.
Monday Feb 4, 2019 #
Gym 1:00:00 [1]
shoes: Nike Pegasus 34
Core and squats
4 PM
Spinning 20:00 [2]
shoes: Nike Pegasus 34
Quick blast pre-gym
Sunday Feb 3, 2019 #
Note
(injured)
Another week of X-Training complete, happy with the amount of hours I've put in. Shin still not better but I'm doing all the right things so I think its just a case of giving it a bit more time. Got a couple of Alter-G treadmill sessions booked for next week which will help add a bit more running to my training. Will re-asses the shin situation at the end of the week again and take things from there, but for now it looks like another week of spinning for me :(
9 AM
Spinning 2:13:49 [2]
shoes: Adidas Adizero Adios 3
Coast ride with Felix
62.6km / 28.1kph
Felt quite good on this. Nice to finally get back on the road bike. Tailwind out and then fairly grim headwind back, so quite happy with the pace. Had to stop of in coop on the way back to recover Felix from his major Bonk and to prevent myself from ending up in a similar state.
62.6km / 28.1kph
Felt quite good on this. Nice to finally get back on the road bike. Tailwind out and then fairly grim headwind back, so quite happy with the pace. Had to stop of in coop on the way back to recover Felix from his major Bonk and to prevent myself from ending up in a similar state.
Saturday Feb 2, 2019 #
Note
Forgot to say I sacked off bucs because couldn’t be assed getting 10 hour bus. Probably a good thing will save me risking further injury.
1 PM
Spinning 1:30:00 [4]
ahr:144 max:185 shoes: Adidas Adizero Adios 3
Watt Bike Session: 1,2,3,4,5,4,3,2,1 (recovery same as rep)
Good session, got the HR up to 180 in the second half. Hard to spin when it’s so nice outside but just need to keep this level up for a bit longer.
Good session, got the HR up to 180 in the second half. Hard to spin when it’s so nice outside but just need to keep this level up for a bit longer.
Friday Feb 1, 2019 #
Note
(rest day)
Woke up in the night and my shin/calf area was very achy. Couldn’t get to sleep for a while because I was very worried about it. Feel fine this morning. Going to go to bucs because no point in missing it but will make the decision if I want to race depending on how I’m moving warming up. Any sign of a limp and I’ll call it a day. Anyway taking a rest today to let everything settle.