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Training Log Archive: A damp otter

In the 7 days ending Oct 21, 2012:

activity

time

miles

Cycling

6:40:00

87.93

(4:33)

141.5

(2:50)

Running

1:38:18

14.04

(7:00)

22.6

(4:21)

170

Orienteering

56:00

6.96

(8:03)

11.2

(5:00)

31 /

35c

88%

Warm up/ Warm down

31:29

3.03

(10:24)

4.87

(6:28)

Swimming

30:00

Strengh and conditioning

23:11

Total

10:38:58

111.95

180.17

170

31 /

35c

88%

2:30

0:00

» now

Sunday Oct 21, 2012 #

2 PM

Cycling (To the pool ) 38:00 [2] 12.4 km (3:04 / km)

To the swimming pool (hengrove), via my friends house.

4 PM

Swimming (Hengrove 30 mins ) 30:00 [4]

30 mins of continuous swimming, now I'm not very good at swimming so it was pretty hard for me, but I felt my technique got a little bit better towards the end, I was doing a series of 1 length front crawl followed by 1 length backstroke without the arms to make it harder and work more on my legs. Mixed it up a bit, might need to do more of this if my Achilles doesn't get better quickly.

6 PM

Cycling (Back home ) 38:00 [2] 12.4 km (3:04 / km)

Cycling home.

Saturday Oct 20, 2012 #

Note

didnt complete the oxford city race, achillies not in a good way, especially as i got back late last night after going out and decided at 1 am to have a quick ice with a chemical pack, which resulted in me falling asleep and waking up at 4am to find all the skin on my heel dead and my Achilles unbelievably painful. dam

10 AM

Warm up/ Warm down warm up/down (warm up) 6:54 [2] 1.35 km (5:07 / km)
shoes: Inov8 Terrafly 303

warm up, just jogging around to see if my achillies was alright, and it felt pretty good.

11 AM

Orienteering race (oxford city race (part)) 56:00 [3] *** 11.2 km (5:00 / km)
spiked:31/35c shoes: Inov8 Terrafly 303

oxford city race, 8.9km with 47 controls!, anyway it wasn't that great from the start really, i felt really weak when taking off on my tip toes on my right foot, and just couldn't really get any speed going, and i really really needed the toilet, i don't think i went since my all you can eat buffet last night, anyway eventually i got fed up and stopped at control 17 which was in the oxford castle, and i found a nice cafe to go to the toilet in :-)

after that i realised it was sensible not to got at race pace, u had already spent 10 mins finding a toilet, so just went at a jog and enjoyed it, i missed a few of the dull controls out and then just lost interest the more i went really, i went back to the car aswell at one point to get my head cam for pe coursework, before turning the map over, but it turned out i accidently deleted or the data on it :L

so not really very useful.

1 PM

Warm up/ Warm down warm up/down (warm down) 4:35 [2] 0.77 km (5:57 / km)
shoes: Inov8 Terrafly 303

Friday Oct 19, 2012 #

8 AM

Cycling 32:00 [2] 11.0 km (2:55 / km)

3 PM

Cycling 32:00 [2] 11.0 mi (2:55 / mi)

Thursday Oct 18, 2012 #

8 AM

Note

right heel really sore again: no rush though

10 AM

Cycling (int college) 32:00 [2] 11.0 km (2:55 / km)

into college, taking it easy heel a little sore( i think from cycling)

2 PM

Cycling (home from college ) 34:00 [2] 11.0 km (3:05 / km)

back home via b+b cycle path and hanham.

6 PM

Running long (long run) 1:20:13 [3] 17.14 km (4:41 / km) +170m 4:28 / km
shoes: Inov8 X talon 212 (old)

first long run in a while, my body ( lower legs ) fluctuate from very painful to no pain at all, so i waited till a point where nothing was hurting, and went out for my first long run in quite a while. it was pretty wet out so i wore x talons, out from home through oldbury court then up onto purdown ridge (stoke park estate) did a couple of loops on the top, then it got really dark so i headed onto the roads and ran past uwe, down past the golf court, then into frenchay then back out along the ring road, along bromley heath road, and back down croomes hill to frenchay, and i stopped at the bridge.

felt alright, heel was ok, left achillies also hurt at one point, along with my right ankle, and outside of toes, but nothing major. glad i got out good views at the top of purdown.

7 PM

Warm up/ Warm down warm up/down (warm down) 4:00 [2] 0.13 km (30:46 / km)
shoes: Inov8 X talon 212 (old)

Wednesday Oct 17, 2012 #

8 AM

Cycling (into college) 32:00 [2] 11.0 km (2:55 / km)

into college, rushing because i was late

4 PM

Cycling (home from college ) 32:00 [2] 11.0 km (2:55 / km)

back home along the cycle track

8 PM

Strengh and conditioning (core session #9) 23:11 [3]

standard session, pushed hard towards the end, especially on the press ups, added a bit of ankle strengthening towards the end.

Tuesday Oct 16, 2012 #

8 AM

Cycling (into college) 32:00 [2] 11.0 km (2:55 / km)

standard, on my jump bike again, but in a way its good because it makes it harder :-)

4 PM

Cycling (Home from college ) 34:00 [2] 11.0 km (3:05 / km)

Back home via st George trying to keep it easy as I've got intervals tonight.

7 PM

Warm up/ Warm down warm up/down (warm up) 8:49 [2] 1.52 km (5:48 / km)
shoes: Inov8 Terrafly 303

jogging around the fields at the back of the track.

Running intervals (intervals) 18:05 [5] 5.46 km (3:19 / km)
shoes: Inov8 Terrafly 303

went on to the club session at yate track for a change of scene, and because there following more of a periodised training program.

the session was actually on the muddy fields behind the track as its better for our legs, the session consisted of 1x4.5 mins then a 90 sec recovery then 90 secs effort then a 2.5 min rest, we did 3 sets in total. felt alright, recoveries were standing, a bit slow on the shorter efforts as my quads were a little sore from cycling. i was leading the 4.5 min reps though so i was pretty pleased with how it went.

might try and do intervals more on a Tuesday.

8 PM

Warm up/ Warm down warm up/down (warm down) 7:11 [2] 1.1 km (6:32 / km)
shoes: Inov8 Terrafly 303

jogging around the field, then some stretching and exercises afterwards.

Monday Oct 15, 2012 #

Note

http://www.lok.routegadget.co.uk/lok/reitti.cgi?ac...

8 AM

Cycling (into college) 32:00 [2] 11.0 km (2:55 / km)
(rest day)

on my jump bike as my road bike has a puncture

6 PM

Cycling (home from college ) 32:00 [2] 11.0 km (2:55 / km)

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