Training Log Archive: fletchIn the 31 days ending Oct 31, 2018:
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Tuesday Oct 30, 2018 #
7 PM
run 40:48 8.56 km (4:46 / km) +65m 4:36 / km
ahr:139 max:151 shoes: Hoka Clifton 4
Same as the last run, but took it a tad easier except for the Mark St hill, where I felt the urge to claim a Strava segment. That caused calf to tighten a touch but not as bad as last time.
Sunday Oct 28, 2018 #
4 PM
Zwift (Tour of NY Stage 3) 53:46 [3] 36.49 km (1:28 / km) +251m 1:25 / km
shoes: Avanti Blade
After the effort a few days ago, I intended this to be a steady ride. Started comfortably, sitting about 450th of nearly 800, but it doesn’t take long to hit a steep hill on this loop, and I was up to about 150th by the top, and further up again by the bottom.
Spent most of the ride workingvthe hills wuie hard and recovering acbit on the flats, which had me yo-yoing a bit in my oack of 20-30 riders, but it wasn’t too hard to hang on and felt like I’d be working harder to go slower if I sat up completely.
Pack gradually thinned out, especially up the second KOM climb and picked up a few people who had popped from front groups on the run home to finish somewhere in the mid 80’s, so not radically different to last time for something that hurt much less.
Spent most of the ride workingvthe hills wuie hard and recovering acbit on the flats, which had me yo-yoing a bit in my oack of 20-30 riders, but it wasn’t too hard to hang on and felt like I’d be working harder to go slower if I sat up completely.
Pack gradually thinned out, especially up the second KOM climb and picked up a few people who had popped from front groups on the run home to finish somewhere in the mid 80’s, so not radically different to last time for something that hurt much less.
Saturday Oct 27, 2018 #
4 PM
run 39:41 8.51 km (4:40 / km) +64m 4:30 / km
ahr:146 max:176 shoes: Hoka Clifton 4
Was sick yesterday after a couple of days feeling flat and I’ve been unconvinced about my calves, but figured I had to get out for at least one run this week.
Everything actually felt good. No discomfort until my right calf seized up quite suddenly at 6km (a few hundred metres after surging up a hill, but I’m *sure* that had nothing to do with it.) Happily, after a short stretching break, it was fine the rest of the way home.
Everything actually felt good. No discomfort until my right calf seized up quite suddenly at 6km (a few hundred metres after surging up a hill, but I’m *sure* that had nothing to do with it.) Happily, after a short stretching break, it was fine the rest of the way home.
Thursday Oct 25, 2018 #
8 PM
Zwift warm up/down (NYC Central Park) 17:19 [3] 9.77 km (1:46 / km) +78m 1:42 / km
shoes: Avanti Blade
Zwift (Tour of NY Stage 2) 28:45 [3] 20.3 km (1:25 / km) +165m 1:22 / km
shoes: Avanti Blade
‘Not a race’ but with a group of over 560 on the start line it was always going to be. Thought I’d start solidly and see how I was feeling.
Wotking hard by the end of the first lap, thought about easing off, but decided to press on. Then thought my escape was that my laptop would die as it was running off battery and down to 5%, then 4... then back up to 5 - wait, what? So rather than being booted off with 4-5km left, I was hurting to the finish.
Made my life that bit harder through some atrocious mental maths. 9.7 x 2 does not = 18.4, so timed my ‘finish surge’ perfectly to coincide with getting to 1km to go. Needless to say, the end was uncomfortable.
Just missed top 50, FTP now 288, though that seems completely unrealistic.
Wotking hard by the end of the first lap, thought about easing off, but decided to press on. Then thought my escape was that my laptop would die as it was running off battery and down to 5%, then 4... then back up to 5 - wait, what? So rather than being booted off with 4-5km left, I was hurting to the finish.
Made my life that bit harder through some atrocious mental maths. 9.7 x 2 does not = 18.4, so timed my ‘finish surge’ perfectly to coincide with getting to 1km to go. Needless to say, the end was uncomfortable.
Just missed top 50, FTP now 288, though that seems completely unrealistic.
C • 288 2
Wednesday Oct 24, 2018 #
5 PM
Zwift (NYC laps) 1:11:35 [3] 34.77 km (2:04 / km) +196m 2:00 / km
shoes: Avanti Blade
Doing a loop that took me up the steeper (back) side of the NYC kom. Only a few minutes worth, but some super-steep bits 15%). 5 laps all up, last one as a cool down.
Had three cracks at the sorint as well, getting down to 9.61 sec and within 0.05 of a green jersey :(
Had three cracks at the sorint as well, getting down to 9.61 sec and within 0.05 of a green jersey :(
Sunday Oct 21, 2018 #
5 PM
Zwift (NYC Everything Bagel) 1:01:54 [3] 35.04 km (1:46 / km) +263m 1:42 / km
shoes: Avanti Blade
Ye 12 graduation and general lethargy combined to make yesterday a nothing day. Nearly had a repeat today, but found just enough inspiration to look at the new NYC stuff on Zwift while also watching the Amsterdam marathon.
Half of the ride is on virtual flyovers, so the clumb data on AP won’t look anything like the Zwift data. Lots of little ups and downs, with nothing long (unsurprisingly for a course contained entirely within Central Park.
Half of the ride is on virtual flyovers, so the clumb data on AP won’t look anything like the Zwift data. Lots of little ups and downs, with nothing long (unsurprisingly for a course contained entirely within Central Park.
Friday Oct 19, 2018 #
4 PM
run 33:05 6.93 km (4:46 / km) +13m 4:44 / km
ahr:137 max:146 shoes: Saucony Freedom ISO
Yesterday was an unscheduled day off after I had to supervise the year 12’s shenanigans in the evening (yes, they are all ‘pre-approved’ these days). The highlight of that was parking a workmates car inside the Yr 12 common room.
This run was meh. Right calf not terrible but not good. Followed by shockwave at physio and a bunch more glute exercises to do.
This run was meh. Right calf not terrible but not good. Followed by shockwave at physio and a bunch more glute exercises to do.
Wednesday Oct 17, 2018 #
6 PM
Zwift 1:17:30 [3] 46.5 km (1:40 / km) +86m 1:39 / km
shoes: Avanti Blade
Wanted to run, but the calves weren’t feeling 100% Rode 2 laps of the Volcano climb. Went pretty hard up the climb first lap, but didn’t help myself my starting to push a couple of km before the clinb actually started. Was trying to convince myself it wasn’t flat out, but I was pretty stuffed at the top (8:06). Recovered, then steady tempoish effort on the second lap, before climbing the volcano far more sedately and rolling through to the end of the loop.
Played staff vs student soccer at lunch today. Good fun, but missed a sitter when a cross beat everyone else and all but landed on my foot, only for me to soray it from about 2m out.
Played staff vs student soccer at lunch today. Good fun, but missed a sitter when a cross beat everyone else and all but landed on my foot, only for me to soray it from about 2m out.
Tuesday Oct 16, 2018 #
5 PM
run 32:49 6.63 km (4:57 / km) +23m 4:52 / km
ahr:137 max:148 shoes: Saucony Freedom ISO
Round the waste water plant anf through the ‘burbs. Right calf not happy :(
Haven’t remembered to take magnesium for a few days, but I suspect it’s more to do with the effects of needling etc wearing off, meaning I haven’t fixed everything in 2 runs like I had hoped :(
Haven’t remembered to take magnesium for a few days, but I suspect it’s more to do with the effects of needling etc wearing off, meaning I haven’t fixed everything in 2 runs like I had hoped :(
Sunday Oct 14, 2018 #
5 PM
run 29:18 6.18 km (4:45 / km) +48m 4:34 / km
ahr:138 max:150 shoes: Saucony Freedom ISO
Original plan had been to try to get to 10km today, but legs were weary at the start and there was a consistent little tight spot in my right calf. Didn’t get worse though. Probably what I get for not stretching after last night’s ride.
Saturday Oct 13, 2018 #
3 PM
Zwift 1:23:34 [3] 41.37 km (2:01 / km) +72m 2:00 / km
shoes: Avanti Blade
Haven’t been great at fitting this in, but after 3 weeks of unusually regular exercise, a couple of days off won’t kill me.
Surrey hills ride. First three were fine. Wasn’t expecting the last one to take nearly as long. Felt more worthwhile than Monday’s effort.
Surrey hills ride. First three were fine. Wasn’t expecting the last one to take nearly as long. Felt more worthwhile than Monday’s effort.
Friday Oct 12, 2018 #
Note
So - things I’m doing differently
1) Calf stretches combined with straight and bent leg cal raises/drops
2) Taking magnesium each evening
3) Focusing on R foot plant/ using R glute
4) Back to regular leg stretching
Should also be doing glute strengthening 2xweek but haven’t done that yet.
So far something seems to be working. Not sure which bit/s but don’t really care at the moment!
1) Calf stretches combined with straight and bent leg cal raises/drops
2) Taking magnesium each evening
3) Focusing on R foot plant/ using R glute
4) Back to regular leg stretching
Should also be doing glute strengthening 2xweek but haven’t done that yet.
So far something seems to be working. Not sure which bit/s but don’t really care at the moment!
5 PM
run 37:43 8.07 km (4:40 / km) +64m 4:30 / km
ahr:149 max:167 shoes: Saucony Freedom ISO
‘Nutha run. Tried the same thing with my right leg. Felt pretty reasonable towards the end so ran a km a bit faster. Still felt pretty good after.
Knees a bit sore, but that was from some knee on knee contact playing rugby with Year 9’s. Tackling kids is fun. A bit of a black eye too, but didn’t notice that till the evening, so hopefully it’ll be gone before work on Monday.
Knees a bit sore, but that was from some knee on knee contact playing rugby with Year 9’s. Tackling kids is fun. A bit of a black eye too, but didn’t notice that till the evening, so hopefully it’ll be gone before work on Monday.
Wednesday Oct 10, 2018 #
6 PM
run 1:00:07 12.21 km (4:55 / km) +24m 4:52 / km
ahr:140 max:159 shoes: Hoka Clifton 4
Dropped the kids at a music practice and had two hours to kill, so went for a run.
Focused on using right glute and correct foot plant position. Calves the best they’ve been in ages, so kept going a bit longer. Running could even be fun soon if this progression continues.
Focused on using right glute and correct foot plant position. Calves the best they’ve been in ages, so kept going a bit longer. Running could even be fun soon if this progression continues.
Tuesday Oct 9, 2018 #
Note
Saw podiatrist and had video taken of me treadmill running in both pairs of shoes and barefoot. A couple of interesting points.
1) I’m carrying my right arm very differently to left. Probably related to right shoulder/upper back being stuffed for most of the year, but had no idea I was doing it.
2) Right foot swings across almost in line with left just before landing, which is causing a really sudden pronation as my heel hits the ground. This is an old problem that has previously contributed to my achilles problems, but had thought it was under control. Apparently not. Need to get glute working properly.
1) I’m carrying my right arm very differently to left. Probably related to right shoulder/upper back being stuffed for most of the year, but had no idea I was doing it.
2) Right foot swings across almost in line with left just before landing, which is causing a really sudden pronation as my heel hits the ground. This is an old problem that has previously contributed to my achilles problems, but had thought it was under control. Apparently not. Need to get glute working properly.
Monday Oct 8, 2018 #
5 PM
Zwift 55:14 [1] 27.01 km (2:03 / km) +195m 1:58 / km
shoes: Avanti Blade
My first real Zwift ‘disappointment.’
Opted to try a workout i stead of just randomly riding, but didn’t choose wisely. It was so easy that the whole thing felt pretty much like an extebded warm up, not a hills/ strength session.
Might just go back to my usual of riding wherever and surging the hills.
Opted to try a workout i stead of just randomly riding, but didn’t choose wisely. It was so easy that the whole thing felt pretty much like an extebded warm up, not a hills/ strength session.
Might just go back to my usual of riding wherever and surging the hills.
Sunday Oct 7, 2018 #
4 PM
run 49:36 10.57 km (4:42 / km) +42m 4:36 / km
ahr:140 max:151 shoes: Saucony Freedom ISO
Ok - that was a bit weird. Tried to follow podiatrist’s instructions and take the start superceasy amd short stride a bit, got into a good rhythm with a tailwind up the coast and just felt easy the whole way. Calves still not wonderful, but better than they might have been while running and the new stretching routine ‘m trying after running seems to have stoped them seizing up too badly at the moment.
Having a day off means this is the first run without legs feelimg tired at thr start for a while - that was nice. A few more like this and I might even believe I’m getting fitter again!
Having a day off means this is the first run without legs feelimg tired at thr start for a while - that was nice. A few more like this and I might even believe I’m getting fitter again!
Saturday Oct 6, 2018 #
4 PM
Zwift 1:01:18 [3] 37.02 km (1:39 / km) +236m 1:36 / km
shoes: Avanti Blade
Bit of a random ride, just killing an hour, doing whatever - which for me usually equates to surging the hills (coz I’m too lazy to change gears often?).
Friday Oct 5, 2018 #
Note
Disappointed to lose my perfect school holiday exercise record this close to the end, but second day in a row working past 10pm trying to get next year’s school timetable sorted.
Thought I nailed it yesterday, but had made a couple of critical errors that led to me needing to start all over again :(
Thought I nailed it yesterday, but had made a couple of critical errors that led to me needing to start all over again :(
Thursday Oct 4, 2018 #
8 AM
run 30:56 6.34 km (4:53 / km) +16m 4:49 / km
ahr:138 max:151 shoes: Saucony Freedom ISO
Tired legs. Tried to keep my stride short and focus on using my right glute and my right foot plant. Right calf was much better than Tuesday bur unconvinced whether my efforts today made any difference as it has been so up and down recently anyway. Can also see the potential for creating new problems by altering technique in potentially unhelpful ways.
Wednesday Oct 3, 2018 #
4 PM
Zwift (Three Sisters ) 1:39:28 [3] 49.31 km (2:01 / km) +1586m 1:44 / km
shoes: Avanti Blade
Really must stop picking hilly routes for ‘easy’ rides. Didn’t push too hard, but it was my longest ride in a long time. Will need to think about some structured bike training in a couple more weeks if I can’t run more soon. Might end up just doing enough running to not forget what it feels like and cycling for fitness :(
Tuesday Oct 2, 2018 #
6 PM
run 30:22 6.32 km (4:48 / km) +15m 4:45 / km
ahr:143 max:168 shoes: Saucony Freedom ISO
Left calf pretty good, right one pretty bad. Ho hum. More bike riding ahead.
Monday Oct 1, 2018 #
4 PM
Zwift (Volcano Circuit) 1:17:00 [3] 46.38 km (1:40 / km)
shoes: Avanti Blade
Wanted to ride a different course and didn't know what the Volcano Circuit was - just that it was short. There was a badge on offer for both 5 and 10 laps, and I'm having badge withdrawal not being at the orienteering this week, so decided to give that a go. Had intended cruising around, but I don't seem to be very good at that, so pushed a bit harder than I had intended.