Training Log Archive: PedsIn the 31 days ending Mar 31, 2020:
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| 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 | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Mar 30, 2020 #
5 PM
S+C 30:00 [1]
EUOC core. Shin feeling fine walking about, same as last few days but didn't really feel like running anyway. Zero motivation to spin.
Sunday Mar 29, 2020 #
10 AM
Cycling 30:00 [1]
To/from Hillend
Running 39:05 5.04 km (7:45 / km) +292m 6:01 / km
ahr:140 max:163
Shin definitely not up to a WoL run so decided to head to the Pentlands and then even if I could only do a short run I'd still burn a good amount of calories with the cycle there and back. Shin was 2-3 throughout, worse on downhill. Won't run tomorrow.
Saturday Mar 28, 2020 #
5 PM
Running 20:19 4.01 km (5:04 / km) +44m 4:49 / km
ahr:138 max:158
So with all the rolling I seem to have shifted the shin niggle... but only to a few inches further down the shin. Happy to be able to run still but not confident to do any more than this. On the plus side I was weirdly full of energy, probably the sunshine.
Friday Mar 27, 2020 #
3 PM
Running 46:00 9.81 km (4:41 / km) +11m 4:40 / km
ahr:153 max:182
Went out aiming for 20 or 25 min tempo but it felt hard and forced from the start so just did 15, and slowly at that. First 10 or so on the grass to save the shin but was slipping around and getting annoyed so hit the tarmac for the last 5 and forced the pace a bit. 3:47s avg. Legs feeling pretty bad and R shin niggle no better. Just about sums me up really, I wonder why I bother. Like I could run that fast 5 years ago. Did 4x 25s hill sprints but shin was on my mind so called it a day.
5 PM
S+C 30:00 [1]
EUOC core.
Well that picked me up a bit, nice to see some friendly faces. Still got absolutely destroyed by the core set.
Well that picked me up a bit, nice to see some friendly faces. Still got absolutely destroyed by the core set.
Thursday Mar 26, 2020 #
5 PM
Running 21:58 4.0 km (5:29 / km) +36m 5:15 / km
ahr:133 max:147
Was tempted to take a day off but wanted to get out the flat. Add quads to the list of things that are sore. Good sore though, only worrying thing is the beginnings of a R shin niggle so will try to foam roll it into oblivion.
6 PM
Spinning 30:00
ahr:132 max:140
Straight after the run. Standard stuff.
Wednesday Mar 25, 2020 #
3 PM
Running 49:22 7.81 km (6:19 / km) +289m 5:20 / km
ahr:143 max:165
Seat with AJ. Pretty hilly and slow but good fun and nice warm weather. Legs ok, still in one piece but calves still horribly tight. This run helped though.
5 PM
S+C 30:00 [1]
EUOC mobility and core lead by Nixon via video conferencing. Good fun, core was tough.
Tuesday Mar 24, 2020 #
6 PM
Running 1:00:30 13.45 km (4:30 / km) +8m 4:29 / km
ahr:158 max:182
Decided I wasn't going to bother going to the track and hopping the fence, even though I'd probably meet no-one as opposed to the hundreds on the meadows. Settled on a meadows pyramid session with AJ.
1,2,3,4,5,4,3,2,1 (1min)
3:01, 21, 24, 32, 40, 45, 38, 33, 12
Started ok but then the paces seemed to go downhill even though I felt fairly strong. Was quite windy but was starting to think I was being mugged off by the Garmin, didn't feel slower than Friday's tempo but apparently the 5 and second 4 were. AJ bailed with stomach problems after the 2nd 4. Legs feeling incredibly sore and beaten up, calves mainly, but no specific worrying niggles.
1,2,3,4,5,4,3,2,1 (1min)
3:01, 21, 24, 32, 40, 45, 38, 33, 12
Started ok but then the paces seemed to go downhill even though I felt fairly strong. Was quite windy but was starting to think I was being mugged off by the Garmin, didn't feel slower than Friday's tempo but apparently the 5 and second 4 were. AJ bailed with stomach problems after the 2nd 4. Legs feeling incredibly sore and beaten up, calves mainly, but no specific worrying niggles.
Monday Mar 23, 2020 #
7 AM
Running 30:37 6.0 km (5:06 / km) +25m 5:00 / km
ahr:141 max:152
MMMM. Back at it. Legs not as bad as they could be.
6 PM
Spinning 35:00
ahr:132 max:141
Good fun.
9 PM
S+C 10:00 [0]
Rehab, plus a 2min plank and 30 press ups. Probably need to get back on some more proper s+c.
Sunday Mar 22, 2020 #
9 AM
Running 1:15:13 16.61 km (4:32 / km) +98m 4:24 / km
ahr:157 max:174
Another good Sunday cap run up the WoL, although tbh I think I've worn a cap every day this week, in serious need of a trim. Legs absolutely mashed, these types of runs most of you probably wouldn't think twice about but I've never really done them, so big potential gains but also scrambled legs.
9 PM
S+C 15:00 [0]
Bit of core, hamstrings, and of course ankle rehab.
Saturday Mar 21, 2020 #
11 AM
Running 43:01 7.81 km (5:31 / km) +124m 5:06 / km
ahr:137 max:156
Easy one up Blackford. Quads sore, hips tight and of course calves super tight, woohoo. But at least I have an easy day between session and long run now so hopefully that'll help me avoid breaking.
6 PM
Spinning 30:00
ahr:130 max:137
AJ finally got his turbo set up so we can get on those quarantine XT gains. Nice view of the links out Paul's bedroom window, but probably a rather strange view in, as with the angle to the 3rd floor the bike probably isn't visible.
10 PM
S+C 5:00 [0]
Friday Mar 20, 2020 #
10 AM
Running 1:06:40 14.61 km (4:34 / km) +24m 4:32 / km
ahr:156 max:184
20 Tempo at 3:38s
6 x 25s hill sprints.
On the meadows with AJ. Good conditions and felt ok apart from the same tight chest as Tuesday. Perhaps went a little hard but was happy to keep with AJ. Legs took a beating from the tarmac, quads feeling sore on the wd.
6 x 25s hill sprints.
On the meadows with AJ. Good conditions and felt ok apart from the same tight chest as Tuesday. Perhaps went a little hard but was happy to keep with AJ. Legs took a beating from the tarmac, quads feeling sore on the wd.
9 PM
S+C 5:00 [0]
Rehab.
Thursday Mar 19, 2020 #
4 PM
Running 20:00 4.04 km (4:57 / km) +38m 4:43 / km
ahr:137 max:150
So the plan for the next 8 weeks is to commit to getting fast(er). 2 sessions - track Tuesdays and tempo+hills Fridays. Think that'll allow for a more quality long run Sunday and balance things a bit better. So Thursday is recovery but wanted to at least get out the flat once on a beautiful day like today.
8 weeks takes us to my last exam, and after that the plan is to hit the hills and the volume.
8 weeks takes us to my last exam, and after that the plan is to hit the hills and the volume.
9 PM
S+C 5:00 [0]
Rehab
Wednesday Mar 18, 2020 #
12 PM
Running 47:41 9.34 km (5:06 / km) +62m 4:56 / km
ahr:137 max:156
Nice and easy. Ran every path on Bruntsfield Links for something to do and it worked well although didn't take as long as expected.
8 PM
S+C 30:00 [1]
Getting on the home S+C train. Covered most of the basics. Dan chatting away about not going to the gym in years and then goes and rinses Paul and I in a plank. I went 2 minutes and came last.
Tuesday Mar 17, 2020 #
9 AM
Running 55:55 12.15 km (4:36 / km) +6m 4:35 / km
ahr:155 max:186
Just Paul and I down at the track before he heads back to Benbecula :(
Started off with a weird 2 x 4min (1min) wave tempo of 200/200, which sounds confusing and was basically 2 x 3 x 200 (~46s 200 between reps, 1:30 jog between sets).
Then 10 x 300 (45s 100m walk/jog).
Alternated the lead which was great and hit consistent 53s/54s. Chest a little tight but otherwise felt ok and could've forced out 1 or 2 more but thought 10 was plenty. Very enjoyable on the whole.
Started off with a weird 2 x 4min (1min) wave tempo of 200/200, which sounds confusing and was basically 2 x 3 x 200 (~46s 200 between reps, 1:30 jog between sets).
Then 10 x 300 (45s 100m walk/jog).
Alternated the lead which was great and hit consistent 53s/54s. Chest a little tight but otherwise felt ok and could've forced out 1 or 2 more but thought 10 was plenty. Very enjoyable on the whole.
Monday Mar 16, 2020 #
11 AM
Running 30:33 6.02 km (5:05 / km) +39m 4:55 / km
ahr:142 max:157
Easy meadows, calves tight but not horrendous. Won't be going to the gym later so will have to improvise.
10 PM
S+C 10:00 [0]
Rehab + hamstrings, might do more s+c tomorrow. Races all off, but in terms of training, I think I'll carry on with some speed work for the moment if I can, rather than revert back to my eternal base phase.
Sunday Mar 15, 2020 #
9 AM
Running 1:04:10 13.82 km (4:39 / km) +94m 4:29 / km
ahr:156 max:174
Lovely Sunday cap run with a great big group of haries. Felt nice and chill on the way out then I turned back to keep the mileage sensible. Picked it up for 3k back along the canal.
10 PM
S+C 5:00 [0]
Rehab.
No reaction to today's run either so onwards and upwards. Not sure I'm ready for 17k / 800m if the British goes ahead - not run up a hill for a month or done a long run for 6 weeks.
No reaction to today's run either so onwards and upwards. Not sure I'm ready for 17k / 800m if the British goes ahead - not run up a hill for a month or done a long run for 6 weeks.
Saturday Mar 14, 2020 #
12 PM
Running 12:41 2.54 km (4:59 / km) +19m 4:49 / km
ahr:140 max:160
WU
Orienteering 34:09 6.86 km (4:59 / km)
ahr:178 max:184
Scottish Middle Champs. 8th.
Just a running race really, half decent compass and you could see the controls from miles away. Pretty heathery though so was haemorrhaging time to the stronger boys. Then near the end I lost a minute on an orange standard control - was running along a grassy field just looking for the flag but turns out the flag was laid flat on the ground so I ran 100m beyond to a control I could see. Was deep in the red by that point which didn't help. Was 9s up on Joe before that, lost exactly 1min and ended 1min behind him.
Just a running race really, half decent compass and you could see the controls from miles away. Pretty heathery though so was haemorrhaging time to the stronger boys. Then near the end I lost a minute on an orange standard control - was running along a grassy field just looking for the flag but turns out the flag was laid flat on the ground so I ran 100m beyond to a control I could see. Was deep in the red by that point which didn't help. Was 9s up on Joe before that, lost exactly 1min and ended 1min behind him.
Running 12:07 [2] 2.04 km (5:56 / km) +22m 5:38 / km
WD.
Feeling the ankle a tiny bit, not painful just maybe starting to tighten up. Also maybe just paranoid.
Feeling the ankle a tiny bit, not painful just maybe starting to tighten up. Also maybe just paranoid.
10 PM
S+C 5:00 [0]
Friday Mar 13, 2020 #
10 PM
S+C 5:00 [0]
(rest day)
Rehab.
Would normally spin but a bit tired and stressed, plus the unnecessary trip to the gym.
Would normally spin but a bit tired and stressed, plus the unnecessary trip to the gym.
Thursday Mar 12, 2020 #
7 AM
S+C 1:00:00 [1]
weight:67.1kg
Tired grind of morning gym. Maybe a PB on number of yawns, not hitting PBs anywhere else that's for sure. Post tib feeling decent, better than yesterday evening, but still skipped some of the jumps and hops.
6 PM
Running 30:18 6.19 km (4:54 / km) +14m 4:50 / km
ahr:146 max:158
Easy with P Mor, although it definitely felt more like 'steady'. Just 30, didn't see the point in more after yesterday's little reaction. Bit slippy on the grass but calves still incredibly tight so avoiding tarmac.
C • ? 5
Wednesday Mar 11, 2020 #
7 AM
Swimming 30:00 [2] 1.35 km (22:13 / km)
Standard. Saw someone I didn't recognise wearing some old gb lycra 3/4s.
4 PM
Running 31:24 6.15 km (5:06 / km) +15m 5:03 / km
ahr:138 max:150
Feeling tired and ploddy but post tib was fine after yesterday. Some pretty tight and sore hips/glutes/groin/hammies though.
10 PM
S+C 5:00 [1]
Rehab.
So it was fine running today but tightened a little in the evening. Better after some ice and got through this fine so hopefully just a little reminder to be careful and nothing more.
So it was fine running today but tightened a little in the evening. Better after some ice and got through this fine so hopefully just a little reminder to be careful and nothing more.
Tuesday Mar 10, 2020 #
8 AM
S+C 5:00 [0]
Rehab
11 AM
Spinning 30:00 [1]
171W
4 PM
Running 47:43 10.01 km (4:46 / km) +4m 4:45 / km
ahr:153 max:185
8 x 400 (90s) jog on the track.
76, 75, 74, 72, 71, 71, 72, 71.
Would love to say they were just nice and controlled but in reality those last few were big efforts. Still, first session back was probably always gonna feel a bit rough. The wind didn't help either. No trouble from the post tib during, will have to wait and see if it reacts, but hopefully this is the beginning of some track Tuesdays.
76, 75, 74, 72, 71, 71, 72, 71.
Would love to say they were just nice and controlled but in reality those last few were big efforts. Still, first session back was probably always gonna feel a bit rough. The wind didn't help either. No trouble from the post tib during, will have to wait and see if it reacts, but hopefully this is the beginning of some track Tuesdays.
Monday Mar 9, 2020 #
6 PM
S+C 1:00:00 [1]
Gym. Good sesh, got everything done. L glute definitely not quite firing properly. Post tib was decent but a few little warning signs after some of the jumpy stuff. Fine afterwards.
Sunday Mar 8, 2020 #
9 AM
Running 42:07 8.11 km (5:12 / km) +102m 4:53 / km
ahr:150 max:165
Started down the canal with AJ, Gregor, Matt, Joe and Craig, then turned off and went up East Craiglockhart for the first time. Was tentative on the steep uphill but ankle coped fine. Got a bit lost coming back down but eventually made it out through some MTB trails not really where I intended. Decent route back past the (other) hospital though. A few twinges from the arch in the last 5mins, slightly different to the post tib but probably connected in some way, planned day off tomorrow anyway.
3 PM
Swimming 35:00 [2] 1.6 km (21:52 / km)
Hmm I'd have rather been orienteering, but it was alright.
9 PM
S+C 5:00 [0]
Rehab
Saturday Mar 7, 2020 #
10 AM
Running 30:00 6.55 km (4:35 / km) +42m 4:26 / km
ahr:157 max:173
Felt easy/steady but HR through the roof. Not too bothered though and enjoyed being able to put in some work. The odd little feeling of tightness from the ankle but still the best it's felt.
4 PM
Spinning 40:00
ahr:141 max:159
A single Mona fartlek, absolute magic for passing the time. 178W.
9 PM
S+C 5:00 [0]
Rehab. Tightened up a fraction this afternoon but got through this fine. Whole arch area sort of feels a bit tired.
Friday Mar 6, 2020 #
5 PM
Spinning 41:00
ahr:130 max:141
Ankle feeling fine but following the plan of a rest day. Took it chill, 182W. Latest thing that kept me entertained - experimented with holding my breath for 10s and looked at what it did to the HR. It plummeted, which I thought was interesting so did it a few times and that killed maybe 5 minutes.
C • 2
9 PM
S+C 5:00 [0]
Rehab.
Thursday Mar 5, 2020 #
7 AM
S+C 1:00:00 [1]
weight:66.7kg
No reaction overnight, did almost everything. Less grindy than sometimes even with some mediocre tunes. Happily 1kg lighter than last week.
1 PM
S+C 5:00 [0]
Rehab.
5 PM
Running 24:15 4.69 km (5:10 / km)
ahr:138 max:155
5 x 4mins run, 1min walk. Solid enough again, few little bits of tightness but nothing sharp so think it's just adjusting to running.
Wednesday Mar 4, 2020 #
2 PM
Spinning 40:00
ahr:150 max:173
Short and sweet. Managing to hit the orange - legs adapting to spinning, or possibly just me getting more unfit. A single Mona fartlek plus a bonus 2min rep. 208W
5 PM
Running 14:10 2.43 km (5:50 / km)
ahr:134 max:157
5 x 2mins run, 1min walk.
Felt stronger than yesterday, a 1 on occasional steps.
Felt stronger than yesterday, a 1 on occasional steps.
10 PM
S+C 5:00 [0]
Rehab. Feeling fine.
Tuesday Mar 3, 2020 #
8 AM
S+C 5:00 [0]
Rehab.
No reaction to yesterday so today is the day.
No reaction to yesterday so today is the day.
11 AM
Running 9:10 1.42 km (6:28 / km) +2m 6:25 / km
ahr:120 max:148
5 x 1min run, 1min walk.
A few little grumblings but only a 1-2 and just on the odd step. Fine immediately after, will see if it reacts over the rest of the day.
18 days to the British. A long way to go, but 11 days ago I still couldn't stand up and here we are.
A few little grumblings but only a 1-2 and just on the odd step. Fine immediately after, will see if it reacts over the rest of the day.
18 days to the British. A long way to go, but 11 days ago I still couldn't stand up and here we are.
9 PM
S+C 5:00 [0]
Rehab.
No reaction to the run so onwards and upwards.
No reaction to the run so onwards and upwards.
Monday Mar 2, 2020 #
6 PM
S+C 1:00:00 [1]
New session, not so sure on it, pretty long one too.
Also physio again - reckons I'm ok to start trying a little bit of running. Although saying that it got a fair amount of load today with the physio tests and exercises + gym so will see how it reacts.
Also physio again - reckons I'm ok to start trying a little bit of running. Although saying that it got a fair amount of load today with the physio tests and exercises + gym so will see how it reacts.
Sunday Mar 1, 2020 #
4 PM
Spinning 1:00:00
ahr:137 max:154
Thought the mesh EUOC top would help me keep cool. I was wrong, sweatiest one yet. Steady 204W
8 PM
S+C 5:00 [0]
Rehab. Ankle is almost there, hopefully will get the all clear from the physio tomorrow to try a jog. +7 knee-to-wall.