Training Log Archive: FocusIn the 7 days ending Mar 14, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Mar 14, 2010 #
Note
rhr:51 slept:7.0 weight:67.9kg
12 PM
Orienteering 1:10:40 [4] **** 9.84 km (7:11 / km)
ahr:180 max:190 spiked:16/18c shoes: Olway 2
I ran the second leinster league O race today on Carnawaddy. I was looking to just get back into thumbing the map and checking my direction alot. I was pretty surprised how much strength i still have in my legs, i think the massages helped things too. I won the Brown course but the best race of the day was Jack Millar only 1m 45s behind me. I wonder if he's looking to go to WOC.
The map was pretty poor. Surveyed on a run?
Area was a beauty though and very dry, it's so great to be back orienteering.
9.1km course distance, 7.1mpk.
Map : Splits.
The map was pretty poor. Surveyed on a run?
Area was a beauty though and very dry, it's so great to be back orienteering.
9.1km course distance, 7.1mpk.
Map : Splits.
Note
Running this week: 4h 16m, 42.34km.
Note
Winsplits link works now.
Saturday Mar 13, 2010 #
Note
rhr:56 slept:6.75 weight:67.4kg
I did a 3km walk in 90minutes in the morning on Bull island teaching some juniors in my club O stuff. LineO, CorridorO and compass. We walked the line, walked a little faster on the corridor and ran the compass. All except one had a 1:10000 map just to be mean. I was a bit rusty, i was telling one that they were making a parallel error but alas they proved that it was I who made the error. Good signs for them, slap in the face for me.
If anyone asks - we weren't training on Bull island. Shhhh
If anyone asks - we weren't training on Bull island. Shhhh
7 PM
Grass / road 30:40 [1] 5.15 km (5:57 / km)
ahr:151 max:171 shoes: Asics gel-1140 #1
Stretching 17:10 [0]
Full body.
Friday Mar 12, 2010 #
Note
rhr:51 slept:8.0 weight:68kg
7 PM
Grass / road warm up/down 15:00 [1] 2.57 km (5:50 / km)
shoes: Asics gel-1140 #1
S & C 1:03:20 [0]
Full body.
Grass / road 40:00 [1] 7.25 km (5:31 / km)
ahr:155 max:168 shoes: Asics gel-1140 #1
Almost no pain in soleus calf muscle. This is unexpected, great. Legs felt pretty energetic today during all sessions, this is odd as they're normally tired/fatigued. Running was smooth. I'd put this simply down to a "good" day.
Thursday Mar 11, 2010 #
11 AM
Note
rhr:49 slept:7.75 weight:68.5kg
Had a massage this morning on the legs and tiny bit of the lower back.
7 PM
Grass / road 20:18 [1] 3.53 km (5:45 / km)
ahr:144 max:160 shoes: Asics gel-1140 #1
Fairly slow recovery run.
Wednesday Mar 10, 2010 #
12 PM
Note
Just spoke to the physio over the phone and he says just to go running as the pain/stiffness is not bad pain. It's the muscle adjusting. It's probably not doing any damage and should go away after a while. So i'll try for a weeks decent training now.
Also decided to go to the Trossachs event in two weeks. I'll be in a bad physical shape but i think i need something to kick start my motivation and dedication to training again. Can't get that from inaccurate Irish maps that i've run on 50 times before.
Also decided to go to the Trossachs event in two weeks. I'll be in a bad physical shape but i think i need something to kick start my motivation and dedication to training again. Can't get that from inaccurate Irish maps that i've run on 50 times before.
Note
I stopped the injury today for my calf in the injury list thingie. Right, back to training. Time to build a mediocre base and then to get fast.
3 PM
S & C 39:30 [0]
Core and upperbody. Mostly Core.
New goal is to get strong in my hips/glutes/core/back, this goal would be almost as important as physical condition if not more so. However i know if faced with only being able to do either core or a run i'd choose the run.
New goal is to get strong in my hips/glutes/core/back, this goal would be almost as important as physical condition if not more so. However i know if faced with only being able to do either core or a run i'd choose the run.
Grass / road 50:00 [1] 8.68 km (5:46 / km)
ahr:144 max:163 slept:10.0 weight:68.5kg shoes: Asics gel-1140 #1
5 PM
Note
The biggest lesson to learn from my injury is that you shouldn't mess with you're running style. I HATE to subscribe to that opinion because i want to believe you can improve and alter your style. But, at least for me, it's true that changing your style will bring injury somewhere or in my case a weakness in my hips and glutes indirectly caused an injury somewhere else. This is half the reason i won't experiment with pose method running. The other reason is i think pose running is not suitable for orienteering because you need to over extend to get up crags, over heather and for that, if you have underdeveloped quads (which pose method will cause) you cannot propel yourself when needed.
This is not the first time in my life i've tried to alter my style, and stupidly enough i know it won't be the last.
Lots to say today.
This is not the first time in my life i've tried to alter my style, and stupidly enough i know it won't be the last.
Lots to say today.
Tuesday Mar 9, 2010 #
7 PM
Grass / road 30:00 [1] 5.32 km (5:38 / km)
ahr:144 max:175 shoes: Asics gel-1140 #1
Calf not so sore/stiff but a little bit so.
Monday Mar 8, 2010 #
Note
I screwed up my time today and didn't leave enough before the sports massage. And i couldn't do anything after it obviously. Stupid mistake.