Training Log Archive: grillaIn the 31 days ending Mar 31, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||
| 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 | We | |||||||||||||||||||||
Wednesday Mar 31, 2010 #
Orienteering 44:10 [3] 8.2 km (5:23 / km)
shoes: Kayano 16 Purple
Final summer series of the season & I had a baby sitter so got to run solo. Reasonably happy with my route and the run. Could have gotten maybe 10 more points in the time. Foot fine, calf unnoticeable, ankle a bit sore on hard downhills (impact) and quite stiff afterwards. Hope it survives the weekend - feeling a bit better after this run.
Tuesday Mar 30, 2010 #
Yoga 15:00 [3]
Wobble board & balance squats
Monday Mar 29, 2010 #
Yoga 15:00 [3]
Balance squats, wobble board, plus a new evil rocker board thing.
Got foot taped for some plantar fascia pain after yesterday's run but the tape only lasted 2 hours before I couldn't bear it and took it off.
Got foot taped for some plantar fascia pain after yesterday's run but the tape only lasted 2 hours before I couldn't bear it and took it off.
Sunday Mar 28, 2010 #
Orienteering 38:23 [3] 5.0 km (7:41 / km)
shoes: Inov8 X Talon
Metroleague at Mitchell Park. A pretty scrappy day today. Raced off from the start down a track wondering when the gully was going to disappear and the hill appear on my left. Looked at my compass after a bit & worked out I'd run off in the wrong direction. Too embarrassed to run back through the start so trudged off through the bush to the first control. OK but slow from there to 6 where I lost time by stopping on rock too early. More time lost on 10 (same reason). Lost time going to 12 by going directly through the green but still going past it, had to go back from the clearing.
Very hot and tired at the end.
Very hot and tired at the end.
Saturday Mar 27, 2010 #
Run 25:00 [3] 4.5 km (5:33 / km)
shoes: Kayano 16 Purple
Felt obliged to make Nicole & Richard wake up early so they could see the sights of Lane Cove, plus I was desperate to get outside & run.
Felt very sluggish and had trouble on the steep downs - realised I always use my right leg for landing on & couldn't do that today. Ankle had stiffened up and then calf started tightening agin in the last 500m so stopped & walked.
Easter will be ugly.
Felt very sluggish and had trouble on the steep downs - realised I always use my right leg for landing on & couldn't do that today. Ankle had stiffened up and then calf started tightening agin in the last 500m so stopped & walked.
Easter will be ugly.
Friday Mar 26, 2010 #
Yoga 15:00 [3]
Wobble board and balancing squats.
Calf relaxing a little.
Calf relaxing a little.
Thursday Mar 25, 2010 #
Yoga (Ankle exercises) 15:00 [3]
Wobble board & balancing squats ( 2 * 2 min each)
No more calf exercises for a while...
No more calf exercises for a while...
Monday Mar 22, 2010 #
Yoga (ankle exercises) 30:00 [3]
Balancing squats, wobble board, calf raises
3 * 1 min, 3 * 1 min, 3 * 20
Physio recommended i take up cycling but that would just make me feel even sillier than usual at present.
3 * 1 min, 3 * 1 min, 3 * 20
Physio recommended i take up cycling but that would just make me feel even sillier than usual at present.
Saturday Mar 20, 2010 #
MTBO 1:23:28 [3] 19.4 km (13.9 kph) +1000m
ahr:157 max:170 shoes: Sidi MTB
MTBO at Sunny Corner. I was surprised to finish close to everyone, but also way behind Melanie who is obviously riding exceptionally well. Spent the last 1/2 hour in agony promising myself I would not ride again for a long time, but the next day was kicking myself for not having entered... it doesn't take long to forget!
Didn't have any trouble navigating, but did make a few dud route choices (3, 5, 6, 8, 11) - it was only that and hills that lost me time. Managed to only fall off once and that was within sight of the finish. Had a cramp and took a bit of time to sort myself out then finish.
Didn't have any trouble navigating, but did make a few dud route choices (3, 5, 6, 8, 11) - it was only that and hills that lost me time. Managed to only fall off once and that was within sight of the finish. Had a cramp and took a bit of time to sort myself out then finish.
C • :-( 3
Friday Mar 19, 2010 #
Yoga (Ankle exercises) 30:00 [3]
Thera band and balancing squats
Thursday Mar 18, 2010 #
Yoga (Ankle exercises) 15:00 [3]
Thera band and balancing
Wednesday Mar 17, 2010 #
Orienteering 50:00 [3] 8.9 km (5:37 / km)
shoes: Kayano 16 Purple
Summer Series at Drummoyne - pretty nice area to run. Eoin looked after Aoife today so I could get a decent run in for a change. I managed to blow that by twisting my ankle plus doing a face plant along Victoria Rd (all at the same time) 5 minutes after the start. Was just over 5 minutes late getting back so lost 60 points. Tried to run reasonably solidly regardless but I think tomorrow's intervals are cancelled (again).
Monday Mar 15, 2010 #
Run 35:00 [3] 5.9 km (5:56 / km) +150m 5:16 / km
shoes: Kayano 16 Purple
Got dressed for a recovery run at 3 but got waylaid by work and next thing it was time to pick up Aoife. Got convinced to run at 6 instead - decided to go exploring from home (what happened to a drive down to the flat terrain of Lane Cove NP?). Lesson of the day if you go exploring take a look at the map (preferably one with contours) beforehand. Didn't get too lost but had to slog up at least 1 extra mountain.
Sunday Mar 14, 2010 #
Orienteering 1:24:28 [3] 8.73 km (9:41 / km)
shoes: Inov8 X Talon
NSW State League at Carwell's Labyrinth.
Another slow day today, felt like I was going OK but had no strength through the green or up hills (I think that's payback for not having done any training). Leg not an issue today as everything was weak. A bit of time lost in poor route choice (5 and 8) but much better navigation today compared with last year and with yesterday. Other losses were - misread the control description at 4, left 6 the wrong direction (corrected after 50m), brain fade on the way to 17 where I ran into the paddock thinking the finish would be over there - the only problem was a had 3 more controls to get...
Today's course was much more challenging that the WMOC and we got to see some really great terrain too.
Another slow day today, felt like I was going OK but had no strength through the green or up hills (I think that's payback for not having done any training). Leg not an issue today as everything was weak. A bit of time lost in poor route choice (5 and 8) but much better navigation today compared with last year and with yesterday. Other losses were - misread the control description at 4, left 6 the wrong direction (corrected after 50m), brain fade on the way to 17 where I ran into the paddock thinking the finish would be over there - the only problem was a had 3 more controls to get...
Today's course was much more challenging that the WMOC and we got to see some really great terrain too.
Saturday Mar 13, 2010 #
Orienteering 45:46 [3] 6.03 km (7:35 / km)
shoes: Inov8 X Talon
NSW State League at Prossers Reef. I thought I was slow & scrappy but 10 minutes behind the pace was pretty embarrassing! Not sure what went wrong, was a bit rushed at the start and befuddled without control descriptions which atones for a bit of time lost on #1. After that not sure... Felt I ran this map better than last year, but the results show not. Certainly enjoyed it more, it was a similar course, but I think we got to use some of the better bits of terrain this time.
Left leg weak again - especially a problem for needing drive when bent - for things like jumping onto/off a log or rocky ground. No stability issues though so that is encouraging.
Left leg weak again - especially a problem for needing drive when bent - for things like jumping onto/off a log or rocky ground. No stability issues though so that is encouraging.
Wednesday Mar 10, 2010 #
Orienteering 45:00 [3] 7.42 km (6:04 / km)
shoes: Kayano 16 Purple
Summer Series from UTS - first time I've run past my own house in an orienteering event so that was VERY exciting. Didn't do too badly but points/km I was still way behind Eoin. Lost some time at 25 - ran through bush to the control which lost me some time (a guy ran the track faster), but much worse I wasted about 5 min trying to work out how to find the track out & down the hill. Tried to bush-bash but too many cliffs & too green... Only other time loss was going from 5 to 4 - I twisted my ankle trying to overtake an old guy going up the hill. Should have gone to 23 instead of trying for 3,1, and 11. 3 was too far away and I had to ditch 11.
Monday Mar 8, 2010 #
Run warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Kayano 16 Purple
Orienteering 24:38 [3] 3.7 km (6:39 / km)
shoes: Kayano 16 Purple
Balls Head - great location and course. I lost a lot of time as per usual but really enjoyed the challenge today. Made quite a few mistakes and spent a lot of time standing still trying to work out the map - a lot of detail in some compact areas. Ran OK but leg not working well enough for all the stairs. Went best in the bush sections, very confused around the parklands.
Sunday Mar 7, 2010 #
Run 32:30 [3] 6.0 km (5:25 / km)
shoes: Kayano 16 Purple
Feeling a bit better today after some nice cool breezes, still quite humid. Did the loop I thought was a 40min loop, but obviously its gotten a bit shorter (or else I tried a bit harder than usual). Left leg very weak, no strength for either take off or landing, stopped to stretch a couple of times (helped).
Friday Mar 5, 2010 #
9 AM
Run 6.01 km ( / km) +48m / km
shoes: Kayano 16 Purple
An even better run than yesterday in even better conditions with a bit of a chill in the air - great for running, but made previous night's Somerville a bit tough. Bliss - and I didn't even go and admire any views or see any flowers!
Thursday Mar 4, 2010 #
9 AM
Run 5.84 km ( / km) +60m / km
shoes: Kayano 16 Purple
In lovely Kings Park in perfect conditions. A very enjoyable run, about the first for the year... Thank Richard for setting a target after we got to the top of the Broadwalk, I may have been psyched out otherwise. Fun to break the 5min/km barrier given 6 is a struggle in Sydney.