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Training Log Archive: Rich

In the 7 days ending Feb 29, 2016:

activity # timemileskm+m
  Strength and Conditioning4 1:52:22
  Running5 1:25:35 11.1(7:43) 17.86(4:47) 105
  Orienteering1 31:00 3.42(9:04) 5.5(5:38)
  Total9 3:48:57 14.52 23.36 105
averages - sleep:7.8

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Monday Feb 29, 2016 #

6 AM

Strength and Conditioning 15:00 [1]
(injured)

Injury exercises before Grace woke up.

Sunday Feb 28, 2016 #

Event: Midlands Championships (UKOL)
 

Note
(injured)

Ok, its clear I need to give my knee time to settle so will take a few days off, do the S&C and hopefully by next week I can slowly build again. Running every other day isn't working.

Looking on the net its clear that ITBS is very poorly understood. The reasons for it are reportedly varied but none really make sense as to why I have it. Also the level of activity that can be done with it is reportedly varied even from the reputable sources; some say cycling, pool running, swimming should be avoided, others its ok. One even said its the impact action when you feel the pain which is bollocks as its the knee bending action which causes the pain; the impact is fine.

Might get out on the bike later in the week but as my fitness is pretty poor anyway I think 3-4 days to let it settle are the best solution.
6 PM

Strength and Conditioning 15:00 [3]

Saturday Feb 27, 2016 #

Event: British Night Championships (UKOL)
 
Event: The National XC Championships
 
8 PM

Running warm up/down 12:00 [1] 1.2 km (10:00 / km)
shoes: Inov8 ORoc 280 (3)

Orienteering race 31:00 intensity: (16:00 @3) + (15:00 @4) 5.5 km (5:38 / km)
(injured) shoes: Brooks Pure Grit

BNC - Cademan

Knee felt fine for the first 2-3km but then started aching on the way to 7. Bailed closed to the end of the first half when knee was bordering on painful and was clear I wasn't going to finish the full course.

Struggled with the detail on the map; have never had that at Cademan before. Regularly getting the wrong paths (2, 6, 7, 9, 10, 11). Felt a very different area from my previous visits. Probably lost about 4-5 mins at the point I stopped was surprisingly in 3rd.

Friday Feb 26, 2016 #

7 AM

Running 5:00 [3] 1.1 km (4:33 / km)
(injured) shoes: New Balance Fresh Foam Zante

Running to the station but got about 2 mins in when it was apparent that even just the 2.5km to Sutton Parkway was going to be too much if I hoped to be able to at least complete one race this weekend.

Thursday Feb 25, 2016 #

6 AM

Strength and Conditioning 21:39 [1]
ahr:85 max:101 slept:7.5

7 AM

Running 24:24 intensity: (2:25 @1) + (2:33 @2) + (19:14 @3) + (12 @4) 5.42 km (4:30 / km) +73m 4:13 / km
ahr:147 max:159 shoes: New Balance Fresh Foam Zante

Good to be out early morning but in sun light, even if it was pretty fresh. Started to feel me knee a little from ~4km but not painful.
5 PM

Running 20:51 intensity: (1:19 @1) + (4:23 @2) + (15:09 @3) 4.78 km (4:22 / km) +27m 4:15 / km
ahr:145 max:158 (injured) shoes: New Balance Fresh Foam Zante

back home. Knee discomfort kicked in a little earlier tonight and was boarding painful towards the end.

Wednesday Feb 24, 2016 #

Note
(injured) (rest day)

To give me knee a rest, see if the day off helps.

Tuesday Feb 23, 2016 #

11 AM

Running 23:20 [2] 5.37 km (4:21 / km) +5m 4:20 / km
slept:8.0 (injured) shoes: Skechers Go Run 4

To West Bridgford at lunch to see the physio and back after. The loosening off help a little but still painful. Exercises to be done.
6 PM

Strength and Conditioning 1:00:43 [1]
shoes: Inov8 F-lite 195

Physio exercises plus weights and other bits.

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