Training Log Archive: fletchIn the 30 days ending Sep 30, 2018:
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Sunday Sep 30, 2018 #
3 PM
run 47:46 10.08 km (4:44 / km) +68m 4:35 / km
ahr:148 max:168 shoes: Hoka Clifton 4
In hindsight, I probably should have kept this run a bit shorter, but the thing about an out and back run is that you can't make the run any shorter. Calves worse than I'd like, but not so bad as to make running unpleasant.
After my legs felt totally dead all day yesterday, they were surprisingly good today. It's possible I'm even starting to get the first tiny bits of improvement in fitness. Or it could just be that it was nice and cool today, so I never started feeling like I was overheating.
After my legs felt totally dead all day yesterday, they were surprisingly good today. It's possible I'm even starting to get the first tiny bits of improvement in fitness. Or it could just be that it was nice and cool today, so I never started feeling like I was overheating.
Saturday Sep 29, 2018 #
8 AM
Zwift warm up/down 25:23 [3] 13.65 km (1:52 / km) +99m 1:48 / km
shoes: Avanti Blade
Getting ready for some silliness.
Zwift race 50:17 25.8 km (1:57 / km) +595m 1:45 / km
shoes: Avanti Blade
45:40 of sustained pain around the Zwift World Champs loop in a one lap blast, plus a token cool down afterwards.
Good fun. Had a little battle with one guy for the second half of the climb, all the way to the finish, before horribly misjudging my finish sprint (I can't sprint for 900m) and blowing up with 300m to go, letting him past for the glory of 12th place in a group of 60.
Legs are pretty stuffed now. Time to veg out and watch football.
Good fun. Had a little battle with one guy for the second half of the climb, all the way to the finish, before horribly misjudging my finish sprint (I can't sprint for 900m) and blowing up with 300m to go, letting him past for the glory of 12th place in a group of 60.
Legs are pretty stuffed now. Time to veg out and watch football.
Friday Sep 28, 2018 #
5 PM
run 32:42 6.78 km (4:49 / km) +60m 4:37 / km
ahr:148 max:169 shoes: Hoka Clifton 4
Tried out the Hokas again, but with the heel raises in. Barely a whisper from the calves for the whole thing, which is encouraging.
Now I just need to reacquaint myself with that 'my legs are tired from cycling' feeling that I haven't had for years. Apart from that and the heat, I felt pretty good.
Now I just need to reacquaint myself with that 'my legs are tired from cycling' feeling that I haven't had for years. Apart from that and the heat, I felt pretty good.
Thursday Sep 27, 2018 #
4 PM
Zwift 1:00:00 [3] 27.0 km (2:13 / km) +410m 2:04 / km
shoes: Avanti Blade
A ride of two parts - about 40 minutes of an easy group ride, where I made a spectacular goose of myself on one lap by getting the sprint point wrong and going really early, then blowing up before it finished.
Then the internet dropped out for a few seconds and I was kicked out of Zwift. By the time I got back in and re-started, I forgot to check what loop it had put me on and I ended up climbing the Innsbruck hill to finish instead of cruising to the end :(
Time and distance approx at best.
Then the internet dropped out for a few seconds and I was kicked out of Zwift. By the time I got back in and re-started, I forgot to check what loop it had put me on and I ended up climbing the Innsbruck hill to finish instead of cruising to the end :(
Time and distance approx at best.
Wednesday Sep 26, 2018 #
3 PM
Zwift 1:43:15 [3] 48.02 km (2:09 / km) +1211m 1:55 / km
shoes: Avanti Blade
Tried multi-tasking. Did a lap of something starting with an A, which turned out to be a different loop round Innsbruck with 2 significant climbs instead of 1 :( while watching The Last Jedi. Probably should have picked a flat course. Got a bit distracted and had to work a bit hard to concentrate on the movie, although it was fairly predictable, so probably not much of a loss.
Also probably a fairly significant over-reach in terms of how far/long I rode for. Felt Ok doing it, but the tops of my hamstrings seized up pretty badly as soon as I stopped. If I used my glutes properly, that probably wouldn't happen.
Why doesn't the elevation gain from Zwift match that in AP? Mysteries of the world...
Also probably a fairly significant over-reach in terms of how far/long I rode for. Felt Ok doing it, but the tops of my hamstrings seized up pretty badly as soon as I stopped. If I used my glutes properly, that probably wouldn't happen.
Why doesn't the elevation gain from Zwift match that in AP? Mysteries of the world...
Tuesday Sep 25, 2018 #
2 PM
run 34:07 6.94 km (4:55 / km) +12m 4:52 / km
ahr:137 max:151 shoes: Saucony Freedom ISO
Calves were a little worse today, but didn't completely seize up. Will need to keep being careful. Apart from that, running these distances at this pace is feeling comfortable.
Monday Sep 24, 2018 #
1 PM
Zwift 45:12 [3] 19.5 km (2:19 / km) +530m 2:02 / km
shoes: Avanti Blade
Still haven't made an hour on the bike yet. Wanted to do an FTP test (whatever that stands for) but the standard one takes an hour and a quarter, so I went for the 'shorter FTP test' workout.
Mmmmm - 20 minutes of pain. As often seems to be the case on the bike, it felt like I had started too hard, but gradually increased the power across the 20 minutes. Completely stuffed at the end and now have a new FTP number, but still have no idea what it means )other than any other workouts I do will now be harder).
Mmmmm - 20 minutes of pain. As often seems to be the case on the bike, it felt like I had started too hard, but gradually increased the power across the 20 minutes. Completely stuffed at the end and now have a new FTP number, but still have no idea what it means )other than any other workouts I do will now be harder).
C • ftp 10
Sunday Sep 23, 2018 #
12 PM
run 33:43 6.55 km (5:09 / km) +23m 5:04 / km
ahr:136 max:148 shoes: Saucony Freedom ISO
Feet not taped any more. Calf much the same as yesterday. Noticeable, but not really a problem. Seems the shoes (with heel inserts in) make more difference than the tape. Will have a few more runs before committing to the podiatrist...
Saturday Sep 22, 2018 #
8 AM
run 50:14 10.03 km (5:00 / km) +63m 4:51 / km
ahr:146 max:169 shoes: Saucony Freedom ISO
Physio instructions with feet taped were to 'run for longer' and see what happens, seeing as my first couple of 20-30 minute runs post physio were OK last time.
Right calf still started to feel a little uncomfortable after 15-20 minutes, but it didn't get bad at all, and given less than 48hrs since the last thing that flared it up, that was pretty positive. Had thought about running for longer, but feels a bit like last weekend's cold is trying to make a comeback, and it was getting pretty warm by the time finished, so glad I didn't push out towards an hour or more.
With how I was feeling today, I'm glad I didn't make a dash down to Perth for the orienteering.
Right calf still started to feel a little uncomfortable after 15-20 minutes, but it didn't get bad at all, and given less than 48hrs since the last thing that flared it up, that was pretty positive. Had thought about running for longer, but feels a bit like last weekend's cold is trying to make a comeback, and it was getting pretty warm by the time finished, so glad I didn't push out towards an hour or more.
With how I was feeling today, I'm glad I didn't make a dash down to Perth for the orienteering.
7 PM
Zwift 38:07 20.86 km (1:50 / km) +78m 1:48 / km
ahr:126 max:176 shoes: Avanti Blade
Easyish spin.
Thursday Sep 20, 2018 #
5 PM
run 31:13 6.37 km (4:54 / km) +11m 4:52 / km
ahr:144 max:172 shoes: Saucony Triumph Iso2
Grrr. Went for an afernoon run and calves were fine for about 15 minutes before right one started to play up again. Not as bad as last time, but still significantly uncomfortable.
Physio in the evening re-taped. Both feet this time. If it makes a difference, I'm headed to the podiatrist, if not, I'm headed to shockwave treatment.
Physio in the evening re-taped. Both feet this time. If it makes a difference, I'm headed to the podiatrist, if not, I'm headed to shockwave treatment.
Wednesday Sep 19, 2018 #
4 PM
Zwift (Innsbruck UCI course) 55:15 [3] 27.44 km (2:01 / km) +657m 1:48 / km
shoes: Avanti Blade
This was meant to be a running day, but that didn't happen in the morning and by the afternoon I couldn't be bothered. At least in the short term, my 'can't be bothered running' days aren't all turning into 'veg on the couch' days.
Plan had been to ride for an hour and take it nice and easy. I really should make an effort to check out the courses that I choose though. Not enough warm up into a 25 minute climb is not the way to do an easy ride. Didn't completely destroy myself, but I was feeling the extra time by the end in any case. I think it was about 47:30 for a loop of the course. Gave up when I hit the base of the climb for the second time.
Plan had been to ride for an hour and take it nice and easy. I really should make an effort to check out the courses that I choose though. Not enough warm up into a 25 minute climb is not the way to do an easy ride. Didn't completely destroy myself, but I was feeling the extra time by the end in any case. I think it was about 47:30 for a loop of the course. Gave up when I hit the base of the climb for the second time.
Monday Sep 17, 2018 #
5 PM
Zwift (London) 41:12 [3] 21.4 km (1:56 / km) +174m 1:51 / km
ahr:134 max:177 shoes: Avanti Blade
So - I can get my HR if I run my watch at the same time, but then I get 2 activities auto-imported to Garmin thingo.
This should really have been a run, but it is now easier to get on a bike than get out the door with running stuff, so cycling won in the pre-dinner squeeze.
Legs weren't really interested for most of this and took it easier than yesterday, but felt better at the end than at the start. Sure can't say that with running at the moment.
This should really have been a run, but it is now easier to get on a bike than get out the door with running stuff, so cycling won in the pre-dinner squeeze.
Legs weren't really interested for most of this and took it easier than yesterday, but felt better at the end than at the start. Sure can't say that with running at the moment.
Sunday Sep 16, 2018 #
3 PM
Zwift (London) 30:17 [3] 16.08 km (1:53 / km) +109m 1:49 / km
shoes: Avanti Blade
Have a bit of a cold, so I was planning to take this easy. But I just picked a random ride / didn't pick anything and about the time I was feeling like I'd warmed up, there was a hill, so the effort lifted to get up that. Oh well, didn't kill me. (Yet). Any advice on what I need to get HR readings to sync with this?
Saturday Sep 15, 2018 #
Zwift (Watopia Flat) 30:00 [3] 18.4 km (1:38 / km)
shoes: Avanti Blade
Data from this will be pretty boring until I pair a HR monitor or something (or remember to look at numbers when I finish riding.
First little play on the new machine. riding a couple of laps of the flat course. Managed to miss the fact that there was a sprint point on the first lap and stop half way thru it on the second. Need to either stick the screen a bit closer so I can see what is going on, or project to a bigger screen!
Getting a cold at the moment, but hopefully won't develop into anything.
First little play on the new machine. riding a couple of laps of the flat course. Managed to miss the fact that there was a sprint point on the first lap and stop half way thru it on the second. Need to either stick the screen a bit closer so I can see what is going on, or project to a bigger screen!
Getting a cold at the moment, but hopefully won't develop into anything.
Thursday Sep 13, 2018 #
7 PM
run 32:48 6.74 km (4:52 / km) +32m 4:45 / km
ahr:143 max:168 shoes: Hoka Clifton 4
Right calf tightened up after about 1.5km and the rest of the run wasn't very pleasant.
Sunday Sep 9, 2018 #
6 PM
run 28:48 6.16 km (4:40 / km) +51m 4:29 / km
ahr:151 max:171 shoes: Saucony Freedom ISO
Left it (several days) later than planned, but finally got out for my 2nd! run of the week just before it got dark. Right calf much the same as at any other point over the last couple of months, left calf fine, so onwards and upwards.
Aiming for 3 x 30 minutes next week and see what happens, but not expecting any dramas. Still thinking I'll likely get a bike trainer just to get some extra hours in over the holidays with less chance of breaking myself.
Aiming for 3 x 30 minutes next week and see what happens, but not expecting any dramas. Still thinking I'll likely get a bike trainer just to get some extra hours in over the holidays with less chance of breaking myself.
Tuesday Sep 4, 2018 #
6 AM
run 21:07 4.19 km (5:03 / km) +3m 5:02 / km
ahr:135 max:146 shoes: Saucony Triumph Iso2
I guess this went OK. Right calf uncomfortable while warming up, and there wasn't much left after that. Left calf was pretty good with my foot taped.
A little bit of calf stiffness on the next two mornings, but this disappeared quickly just walking around, so probably more a symptom of not having trained for a long time rather than anything to worry about.
A little bit of calf stiffness on the next two mornings, but this disappeared quickly just walking around, so probably more a symptom of not having trained for a long time rather than anything to worry about.
Monday Sep 3, 2018 #
Note
The happiest possible news from the physio - no calf tear, foot taped up and the instruction to ‘Go and run as soon as possible before the tape loosens off.’
Hopeful that the solution is to get orthotics modified/replaced (and in the short term, not to run without them so often! Will need to put up with them on trails and wear ankle braces to cover for complete lack of proprioception)
Hopeful that the solution is to get orthotics modified/replaced (and in the short term, not to run without them so often! Will need to put up with them on trails and wear ankle braces to cover for complete lack of proprioception)
Sunday Sep 2, 2018 #
Note
Another week of nothing. Sometimes I'm missing it, and sometimes I really don;t care.
But I do know that I'm one more injury away from ruining my chances of getting properly fit for next year's orienteering, so I'm going to take it slowly and sensibly.
I've even contemplated throwing a load of cash at a smart bike trainer to start riding Zwift sessions to try to build a bit of fitness without the temptation to run too much.
Heading back to the Physio tomorrow. Last 2 visits have been to fix my upper back, but I think that I'll be getting the legs looked at instead tomorrow to put a proper plan together.
But I do know that I'm one more injury away from ruining my chances of getting properly fit for next year's orienteering, so I'm going to take it slowly and sensibly.
I've even contemplated throwing a load of cash at a smart bike trainer to start riding Zwift sessions to try to build a bit of fitness without the temptation to run too much.
Heading back to the Physio tomorrow. Last 2 visits have been to fix my upper back, but I think that I'll be getting the legs looked at instead tomorrow to put a proper plan together.