Training Log Archive: nic.In the 31 days ending Mar 31, 2017:
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Friday Mar 31, 2017 #
7 AM
Elliptical 30:00 [3]
(injured)
As weird as it sounds, I actually had to go and observe people at the uni gym to write a report on the power relations and behaviours and what not. Obviously I wasn't going to just sit there and blatantly watch people workout with a pen and paper so I used the epiptical as a mask haha. Foot pulled up a little sore today though so I had to make sure I wasn't lifting my heels off and using my calves. Half hour was definitely enough time on it though
Strength + Conditioning 40:00 [3]
(injured)
Mostly physio exercises and core but a bit of everything.
8 AM
Swimming 30:00 [3]
(injured)
Easy laps and kicking while I was there. Wish I had been using the uni pool and gym this much the last few years aswell, it's so handy!
Thursday Mar 30, 2017 #
Running 30:00 [3]
(injured)
Pre-breaky JOG woo! Foot was sore for the first 5-10min but once it warmed up it didn't give me any more grief which was good. Glutes, quads and hip flexers were a bit tired though. Even my easy jog pace is now slower than it was like a month ago, that's kinda depressing.
Strength + Conditioning 15:00 [3]
Physio, working my way to having buns of steel.
Wednesday Mar 29, 2017 #
cycling 45:00 [3]
(injured)
Cycle class after uni. Super tough class again after another big day. Well smashed.
Strength + Conditioning 25:00 [3]
(injured)
Physio leg strength and trx core.
Tuesday Mar 28, 2017 #
Swimming 1:05:00 [3]
(injured)
Early morning swim at uni. Finally get told running is ok and it's a ridiculously busy week :( Although another day off the foot probably isn't a bad thing after the weekend.
3x 300m free (with a bit of breaststroke when the lane was blocked) warm up
10x 100m efforts w/15sec recovery
300m kick
300m free warm down
3x 300m free (with a bit of breaststroke when the lane was blocked) warm up
10x 100m efforts w/15sec recovery
300m kick
300m free warm down
Monday Mar 27, 2017 #
Strength + Conditioning 9:00 [3]
(injured)
Quick trx core before the cycle started
cycling 45:00 [3]
(injured)
Foot didn't pull up well at all, but neither did the rest of the body. Really wanted to shake my legs out somehow but didn't think a walk was a good option for the foot, so took it easy at a cycle class. Not quite feeling 100% either, think it might be a bit of stress from uni...
Sunday Mar 26, 2017 #
11 AM
Running warm up/down 20:00 [3]
Warm up and tiny little warm down, foot couldn't really handle much more.
Orienteering race (NOL 4 - Middle) 47:07 [3]
(injured)
Pretty nervous after my struggles on this map at easter last year so I started off really conservative. Had a little scare coming down to 3 because I hadn't aimed off, so from then on I was just super careful to make sure I picked everything off. Foot started to give me a bit of grief about a third of the way through and I got pretty desperate to avoid all hills. Lost about a minute on the long leg because I stayed straight and very slowly made my way through the bush. Happy with the nav until the last few short legs after the spectator, pretty much lost all concentration because I felt so buggered and the downhill was so rough on my foot, so lucky to have not lost more time than what I did there I think. Definitely felt like I was struggling big time physically, but I guess it was pretty hard not to on that course. Really enjoyed it! and my best senior NOL result so far, so thats kinda cool!
Saturday Mar 25, 2017 #
12 PM
Running warm up/down 30:00 [3]
Orienteering (Sprint Heat) 15:48 [3]
(injured)
Actually really enjoyed this! Cool to go out with a pack and a bush sprint is always a good time. Think my biggest time loss was getting caught on the fence on the way to 3. Other than that I was just a little low on 10 and high on 13, and a bit too slow on the downhills! Pleased to not be too far off though. And my foot didn't give me too much grief at all.
3 PM
Running warm up/down 15:00 [3]
No warm down, oops.
Orienteering race (Sprint B final) 15:28 [3]
(injured)
Not such a good one... Really struggled to get into a good rhythm of planning ahead and kept getting really caught out on route choices. Think the black lines had something to do with it, ended up changing a few of my route choices mid leg because I got a bit nervous I wouldn't actually be able to get through where I had planned, to 6 in particular. Also got caught out stopping below 3, and running around a garden on the way to 16 which I would've gone through if I had looked at the map and noticed it was white. Physically a bit no good too, pretty buggered way too early on. And the foot didn't pull up very well from this morning, the concrete probably wasn't much of a help I guess.
Friday Mar 24, 2017 #
Running 30:00 [3]
(injured)
Easy jog to one oval for a few very gradual surges to another oval for some more very gradual surges.
Note
Podiatry appointment yesterday has left me very confused. I got moulded for new orthotics and should have them in four weeks (after nz...), but he's of the impression I shouldn't have been massaging my foot or icing it because that makes it angry, but that I can also run? He's told me to heat it like three times a day for the next two weeks and then I can start loading it a bit more with certain calf raises and stuff. But as long as I look after my calves running is ok apparently, I'm just meant to avoid hills and quick acceleration (which i'm definitely not going to be able to do this weekend hahahaha oops)
Thursday Mar 23, 2017 #
Strength + Conditioning 50:00 [3]
(injured)
Yoga. It was good, muscles were tight! Going to the podiatrist today, hopefully I can have the fastest made orthotics in the world.
Wednesday Mar 22, 2017 #
cycling 1:00:00 [3]
(injured)
45min cycle class and some extra to take it to the hour. A long day and a super good class so I was well smashed by the end. Plus the uni cycle room doesn't have the best circulation. Pretty sure I stunk out the whole train carriage on the way home, yummo.
Tuesday Mar 21, 2017 #
7 AM
Swimming 1:10:00 [3]
(injured)
3x 300m warm up.
2x 400m, 4x 100m, 8x 50m. 15 sec recovery between them all. Think I did ok!
300m kicking.
300m free to finish.
Swimming makes me so so tired, i'm smashed and its not even 9am. Set for a good day at uni...
2x 400m, 4x 100m, 8x 50m. 15 sec recovery between them all. Think I did ok!
300m kicking.
300m free to finish.
Swimming makes me so so tired, i'm smashed and its not even 9am. Set for a good day at uni...
Monday Mar 20, 2017 #
Running 30:00 [3]
(injured)
Foreshore run with Tamara and Sal. I'll be honest, not sure I should've done this. Foot pulled up a weekend of slack shoe choices... :(
Strength + Conditioning 30:00 [3]
(injured)
Group strength, fab company
Sunday Mar 19, 2017 #
Strength + Conditioning 35:00 [3]
Core and leg strength. A good extra 30/40mins of stretching too while I worked up enough energy for strength but I won't log that.
Swimming 35:00 [3]
Easy laps. Much nicer day for it today!
Saturday Mar 18, 2017 #
cycling long 1:30:00 [3]
Half was a cycle class half was me by myself with some tunes. Sweaty mess!
Friday Mar 17, 2017 #
10 AM
cycling 45:00 [3]
Cycle class at the gym, tough one.
11 AM
Swimming 35:00 [3]
Wasn't too enthused about this on such a dodgy day but the water was like 27 degrees and ended up feeling kinda nice in the rain! Just easy some laps and kicking.
Thursday Mar 16, 2017 #
12 PM
Strength + Conditioning 50:00 [3]
This is kinda all I feel like doing today, so it may actually be all I do today. Revolutionary
Wednesday Mar 15, 2017 #
cycling 1:10:00 [3]
Mid Uni day cycle at the forum. 15min warm up, then a pyramid of 1, 2, 3, 4, 5, 5, 4, 3, 2, 1min w/ 1min rest, then 15min warm down. Hard work, enjoyed it even without my music!
Tuesday Mar 14, 2017 #
Strength + Conditioning 15:00 [3]
Quick core before the class
cycling 45:00 [3]
Planned to do my own session but then there was a class on and I didn't want to use the other bikes so I just joined. Would've liked to do something longer but i've got a bit of uni work to get done tonight so I didn't add anything at the end. Still feel like I worked hard though!
Note
Foot wasn't too bad again today. Earliest appointment I could make to get new orthotics was the 23rd so I'll have to try to stay smart with the training for a bit longer. Think including cycling again should be fine though!
Monday Mar 13, 2017 #
Running 30:45 [3]
Gal power jog with Tamara, Sal and Kazza. Legs, and thankfully foot have pulled up alright! Could still feel it for the first 10mins or so but having run on the weekend I've decided if I get myself some new orthotics I can run again, just maybe not every day.
Strength + Conditioning 32:00 [3]
Sunday Mar 12, 2017 #
Running warm up/down 20:00 [3]
Warm up and down
Orienteering race (NOL #2) 1:07:35 [3]
Thankfully much better than yesterday, although that probably wasn't hard to achieve haha. Good for the first two loops apart from a small miss on number 1 of the second loop. Then I lost a fair chuck of time on 6&7, a poor exit direction out of 5 and then I was stressing and didn't have an attackpoint to get to 7. Managed to catch up a bit over the next few and felt relatively strong at the end. Although my fine navigation in the last loop was pretty dodgy, couldn't handle the pressure of people around. Nice to have some positives but, and the foot hasn't gotten any worse from this weekend I don't think so that's nice!
Saturday Mar 11, 2017 #
Running warm up/down 12:00 [3]
Warmed up the foot and I thought it was going to be alright. The sand didn't do me any favours though and it was giving me a bit of grief again by about 1/3 of the way through. Wasn't more of a problem than my bad navigating but it was just a bit of a pain...
Orienteering 48:37 [3]
Oh boy, what a shocker. Made a mistake on number one which I think was a little scale related as I just went too far. Happy with the next few and I felt like I could navigate through it quite alright. Then didn't see the control at 9, stopped at the patch of white trees before number 10, and from then on just bombed it. Lost momentum and confidence and had zero urgency about me at the very end either, plus I felt pretty dodgy physically. Sounds kinda silly but I think I was paying too much attention to the contours and wasn't using anything else, compass included. Not often you have a run that bad and still think it was super fun though, Pittwater is a gem.
Friday Mar 10, 2017 #
Orienteering 33:00 [3]
(injured)
Really easy jog on the warm up map and a few surges on the tracks. I'm so excited for this weekend, sand dunes are tricky as! Foot felt just ok, I think I'll be able to ignore it fine when running.
Thursday Mar 9, 2017 #
Note
(injured)
Back to the physio this morning. The pain has become really localised in just the one spot on my heel, so today when he did some dry needling in my foot I could walk without my shoes and do calf raises and it was pain free! Don't know how long it'll last but it still means it's improved heaps. Woohoo! We'll see how this weekend goes...
Wednesday Mar 8, 2017 #
12 PM
Strength + Conditioning 35:00 [3]
(injured)
Making the most of my 4hr break at uni. 5min rowing warm up and then strength. Mostly physio and leg/glute stuff and a bit of core.
Swimming 1:00:00 [3]
(injured)
Same set as last week. The uni pool is so warm my goggles fog up, it's a bit ridiculous.
3 x 300m warm up
10 x 100m free w/ 15sec rest
300m kick
300m free
Think I did the 100m's faster than last time!
3 x 300m warm up
10 x 100m free w/ 15sec rest
300m kick
300m free
Think I did the 100m's faster than last time!
Tuesday Mar 7, 2017 #
7 AM
Strength + Conditioning 30:00 [3]
(injured)
Quick strength before uni. Back and arms are DOMSy still
5 PM
Swimming 50:00 [3]
(injured)
Post uni laps at the forum. The first half hour was a huge pain with the amount of people in the lane having a casual splash about, but then it got better and more enjoyable so I chucked in an extra set. Maybe I'll even crank it up an extra 500m again next time, who knows.
Monday Mar 6, 2017 #
Strength + Conditioning 21:00 [3]
(injured)
Doms from the weekend which made it a super short one. Didn't really have the chance to get to the pool so the walk home from the train was my attempt at loosening my legs.
Sunday Mar 5, 2017 #
9 AM
Strength + Conditioning (Yoga) 1:00:00 [3]
(injured)
She set out scented candles, it was amazing.
10 AM
Swimming 35:00 [3]
(injured)
Sets of 10 laps and like 5mins of jogging at the end because I felt like it.
Saturday Mar 4, 2017 #
12 PM
Strength + Conditioning 1:10:00 [3]
(injured)
Pool was closed for college swimming and water polo competitions so gym it was. 10 min warm up on the rower then a bit of everything strength, but mostly leg and core. Ever so slowly getting rid of my fear of the gym...
Actually think my foot was feeling a bit better when I first walked today! So I'll go for a walk later and do some 30 second jogs again.
Actually think my foot was feeling a bit better when I first walked today! So I'll go for a walk later and do some 30 second jogs again.
6 PM
Running 5:00 [3]
(injured)
Rainy walk with some 30second jogs thrown in. I think it's possibly a little better than it has been! Fuuuuun
Friday Mar 3, 2017 #
8 AM
Swimming 1:00:00 [3]
(injured)
Wanted to feel like i'm doing something proper so I got some swimming sessions from an old teacher who does triathlons.
3* 100m free, 50m breaststroke, 50m backstroke, 100m free as a warm up.
10x 100m w/ 15sec rest - breathing like a mad man it was tough!
300m kick.
300m free.
Rainy morning and loads of beetles in the pool, perfect conditions... I think I did enjoy it though, I like that I feel exhausted now!
Also, the poor guy in the lane next to me had a sneezing attack mid lap. He swims with a snorkel and came up for air with it pushed across his face making the loudest noises i've ever heard, and he was fine so giggling is allowed.
3* 100m free, 50m breaststroke, 50m backstroke, 100m free as a warm up.
10x 100m w/ 15sec rest - breathing like a mad man it was tough!
300m kick.
300m free.
Rainy morning and loads of beetles in the pool, perfect conditions... I think I did enjoy it though, I like that I feel exhausted now!
Also, the poor guy in the lane next to me had a sneezing attack mid lap. He swims with a snorkel and came up for air with it pushed across his face making the loudest noises i've ever heard, and he was fine so giggling is allowed.
1 PM
Strength + Conditioning 30:00 [3]
(injured)
Bit o strength, bit o yoga
Thursday Mar 2, 2017 #
12 PM
Swimming 20:00 [3]
(injured)
10 laps before and after the...
Aqua Jogging 32:00 [3]
... attempt at aqua jogging! Not sure how I feel about it, I felt like my legs were maxing out with the speed but I just wasn't getting as puffed as I felt like I should... maybe I did it wrong, or the belt I used wasn't right or something. Anyway, I tried to do 3x 3, 2, 1min, and then 8x 30sec at the end. Will definitely take a bit of getting used to!
5 PM
Strength + Conditioning 5:00 [3]
(injured)
Wednesday Mar 1, 2017 #
Strength + Conditioning 10:00 [3]
(injured)
Minimal physio work. Got dry needled in the foot at my appointment in the morning and that was a bit uncomfortable for the rest of the day, plus I was so so tired for some reason, so decided that was enough.