Training Log Archive: USKiwiIn the 7 days ending Dec 2, 2012:
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Sunday Dec 2, 2012 #
Orienteering race 1:19:09 [4] *** 8.0 mi (9:54 / mi)
rhr:40 weight:70.5kg shoes: Innov8
OK Nuts trophy Brown course, 10.3km, 110m climb.
Forgot my watch, so distance I ran is a guess based on what others did.
Not too bad a run for me. Two particular mistakes on 24 and 25, both overrunning once I'd made it out to a path. Lost about 4 mins between the two. Not exactly clean the rest of the way, with plenty of inaccurate route execution, fluffing around in the control circle and hesitation leaving the control because of insufficient planning ahead.
Off for 7 miles to complete my 15 mile day soon
Forgot my watch, so distance I ran is a guess based on what others did.
Not too bad a run for me. Two particular mistakes on 24 and 25, both overrunning once I'd made it out to a path. Lost about 4 mins between the two. Not exactly clean the rest of the way, with plenty of inaccurate route execution, fluffing around in the control circle and hesitation leaving the control because of insufficient planning ahead.
Off for 7 miles to complete my 15 mile day soon
Saturday Dec 1, 2012 #
11 AM
Run: Easy 50:09 5.98 mi (8:23 / mi)
ahr:138 max:179 rhr:40 weight:71kg shoes: Asics GT-2170
6 mile recovery, before going to watch the rugby. It was after watching the rugby that I needed to recover...
Home from Asda via Tower, Embankment & Waterloo Bridge
It was very cold, so I ran very very slowly. Pretty much a shuffle
Home from Asda via Tower, Embankment & Waterloo Bridge
It was very cold, so I ran very very slowly. Pretty much a shuffle
Friday Nov 30, 2012 #
11 PM
Run: Easy 32:10 4.35 mi (7:24 / mi)
ahr:156 max:194 rhr:40 weight:71.3kg shoes: Asics Kayano 16
5 mile recovery, although I knocked off a km to compensate for last night
Thursday Nov 29, 2012 #
9 PM
Run: Threshold 1:02:21 8.69 mi (7:10 / mi)
ahr:151 max:184 rhr:40 shoes: Asics GT-2170
Supposed to be 8 mile threshold run with 3 miles at 15k pace, but lost track and added an extra km.
Backed off the fast bit a little from last week as sub 4 / km took a bit too much out of the legs. Still went sub 4 on the first, and had to really force to slow down. Splits were 3:59, 4:08, 4:08, 4:10 and 4:05. All felt nice and easy during the fast bit, but the left lower calf started to seize up a bit on the cool down (which was a km longer than it should have been...)
Ice bath again.
Backed off the fast bit a little from last week as sub 4 / km took a bit too much out of the legs. Still went sub 4 on the first, and had to really force to slow down. Splits were 3:59, 4:08, 4:08, 4:10 and 4:05. All felt nice and easy during the fast bit, but the left lower calf started to seize up a bit on the cool down (which was a km longer than it should have been...)
Ice bath again.
Wednesday Nov 28, 2012 #
8 AM
Run: General 47:24 6.27 mi (7:34 / mi)
ahr:152 max:202 rhr:40 weight:71.6kg shoes: Saucony Omni 10
6 mile general aerobic ITW via Tower, Embankment, Westminster, St James Park, T Square and 7 dials.
I didn't think before my run last night that I'd be able to go again this morning, but fortunately left enough gear in the office that it became an option when last night's went so well. Woke up pretty stiff of course, but after the massager I figured an easy 6 miler would be ok. Sure enough, not too much problem.
I didn't think before my run last night that I'd be able to go again this morning, but fortunately left enough gear in the office that it became an option when last night's went so well. Woke up pretty stiff of course, but after the massager I figured an easy 6 miler would be ok. Sure enough, not too much problem.
Tuesday Nov 27, 2012 #
7 PM
Run: Medium 1:15:15 10.0 mi (7:32 / mi)
ahr:147 max:182 rhr:40 weight:71.3kg shoes: Asics GT-2170
10 miles HFW via Embankment, Tower, Elephant, Westminster Bridge, Embankment and Tower again.
An interesting run. I was only going to do a 5 mile recovery as my calves were still pretty stiff from Sunday. But after stretches at 1k and 2k, calves felt fine, so after 5 miles thought what the heck, might as well go around again for the full scheduled 10 miles. Completed successfully, but obviously not quickly.
Took an ice bath again after stretching post run. It doesn't feel like this does much at the time, but I think this might be of some benefit, and I have less chance of giving myself frostbite this way rather than icing. Hypothermia might be on the cards though! I've also started using a massager on my calves for about 20 mins in the morning, and that certainly increases mobility. I usually stagger out of bed feeling very old and creaky
An interesting run. I was only going to do a 5 mile recovery as my calves were still pretty stiff from Sunday. But after stretches at 1k and 2k, calves felt fine, so after 5 miles thought what the heck, might as well go around again for the full scheduled 10 miles. Completed successfully, but obviously not quickly.
Took an ice bath again after stretching post run. It doesn't feel like this does much at the time, but I think this might be of some benefit, and I have less chance of giving myself frostbite this way rather than icing. Hypothermia might be on the cards though! I've also started using a massager on my calves for about 20 mins in the morning, and that certainly increases mobility. I usually stagger out of bed feeling very old and creaky