Training Log Archive: FEIn the 31 days ending Jul 31, 2013:
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Wednesday Jul 31, 2013 #
Stretching/extensions 5:00 [2]
A good habit I've let slip this year that partly explains poor running form.
26th from 27 yesterday, if 15s quicker then 4 places higher and then another bunch just ahead of them.
26th from 27 yesterday, if 15s quicker then 4 places higher and then another bunch just ahead of them.
Tuesday Jul 30, 2013 #
Cycling race (TT) 26:27 [5] 10.0 mi (2:39 / mi) +75m 2:35 / mi
shoes: Giant A1
Farnham Road Club - 10 mile TT - on Bentley H10/8 course - 26.27 PB!
Didn't start well, a 30 min tailback meant I made the start with 40s to spare and had a 100m warm up. Took me a couple minutes to realise the whistling wind was not a malfunction of the new pointy helmet, then my 30s man overtook at 1.5k. At least Rachel at 1 min only caught 8s on me. HRM not working properly, indicated a TH of 155. 14.25 to 5 miles, 12.02 to 10 miles, Target was to break 27 reckon 26.37 would be the equivalent of my best tt on the CCC course, so can claim this to be real PB. Very encouraging ride, worth close to 26 on a calmer or side wind day.
Time to name drop, none other than Magnus Backstedt (1.93m 94 kg powerhouse 2004 Paris-Roubaix winner) came past on a training ride and stopped to chat to a group of us. Camera phones appeared and he then proceeded to give our clubs star road racer a one minute lesson on how to improve his tt riding position, brilliant spot on observations. He's been invited to the Alton CC tt on Thursday - I'm tempted.
Didn't start well, a 30 min tailback meant I made the start with 40s to spare and had a 100m warm up. Took me a couple minutes to realise the whistling wind was not a malfunction of the new pointy helmet, then my 30s man overtook at 1.5k. At least Rachel at 1 min only caught 8s on me. HRM not working properly, indicated a TH of 155. 14.25 to 5 miles, 12.02 to 10 miles, Target was to break 27 reckon 26.37 would be the equivalent of my best tt on the CCC course, so can claim this to be real PB. Very encouraging ride, worth close to 26 on a calmer or side wind day.
Time to name drop, none other than Magnus Backstedt (1.93m 94 kg powerhouse 2004 Paris-Roubaix winner) came past on a training ride and stopped to chat to a group of us. Camera phones appeared and he then proceeded to give our clubs star road racer a one minute lesson on how to improve his tt riding position, brilliant spot on observations. He's been invited to the Alton CC tt on Thursday - I'm tempted.
Sunday Jul 28, 2013 #
Cycling (Fartlek) 29:15 [4] 10.0 mi (2:56 / mi) +70m 2:52 / mi
ahr:146 max:159 shoes: Giant A1
Normandy TT Course - Alternating threshold pace on aerobars, with cruising off bars.
75s faster than same session in August 2012, when clocked just 1s off PB two days later. Not comparing like with like and due to roadworks might be a few weeks before I get the chance. Good times just demonstrate how much quicker the bike is rather than the rider being fit(ter).
Will be interested to see what can be achieved over the remainder of the season as fitness and enthusiasm have really tailed off over the last 6 weeks.
75s faster than same session in August 2012, when clocked just 1s off PB two days later. Not comparing like with like and due to roadworks might be a few weeks before I get the chance. Good times just demonstrate how much quicker the bike is rather than the rider being fit(ter).
Will be interested to see what can be achieved over the remainder of the season as fitness and enthusiasm have really tailed off over the last 6 weeks.
Cycling warm up/down 17:45 [3] 5.0 mi (3:33 / mi) +70m 3:24 / mi
shoes: Giant A1
Saturday Jul 27, 2013 #
Running race (Parkrun) 12:05 [5] 2.5 km (4:50 / km) +30m 4:34 / km
ahr:150 max:165
Parkrun Stoke Park - 2.5k - 12.05
Just missed the start so joined in the second lap and was losing places after 800m. At the very worst thought I'd do 25.00 for 5k, which is about right as this was too fast even for a poorly paced first lap. Oh well, wanted a reality check and only goes to show there's loads of room for improvement given I was running 22.20 3 weeks after hernai op 2 years ago. Surprised that HR was so low, no different from when cycling, was expecting it to be 5-7 beats higher. Current THR around 20 lower than 16 years ago - definitely unfit!
Just missed the start so joined in the second lap and was losing places after 800m. At the very worst thought I'd do 25.00 for 5k, which is about right as this was too fast even for a poorly paced first lap. Oh well, wanted a reality check and only goes to show there's loads of room for improvement given I was running 22.20 3 weeks after hernai op 2 years ago. Surprised that HR was so low, no different from when cycling, was expecting it to be 5-7 beats higher. Current THR around 20 lower than 16 years ago - definitely unfit!
Running warm up/down 9:00 [2] 1.5 km (6:00 / km)
Friday Jul 26, 2013 #
Cycling 20:30 [3] 6.8 mi (3:01 / mi) +60m 2:56 / mi
ahr:139 max:152 shoes: Giant A1
Staples Lane and back - Could feel bump every in neck and avoided changing gears. Did just enough to justify getting out. Love this bike, just begs to be ridden fast.
Wednesday Jul 24, 2013 #
Running 25:00 [3]
M3 Fleet Services!! - was heading to BAOC event at Drayton Down when the M3 became closed just as we approached the Fleet Services. Waited 2 hours until we heard the road would be closed for another 2 hrs so Pete and I nipped over the footbridge and had a decent run towards Yateley Heath, got back just as the road reopenened - different!
Note
One motorist came up with a neat solution to being trapped at the services. He stopped in the services car park stuck gaffer tape over his rear number plate and then proceeded to drive through the emergency vehicle access road at the back of the services that had a huge sign saying number plate recognition cameras in use. Class.
Tuesday Jul 23, 2013 #
Note
Saw Specialist today who is a keen hybrid cyclist, he delibrately avoids road bikes (due to grip and risk of this type of injury), but even less keen on MTB. He sees 1/2 cyclists a week: Turns out I do have a Bennett's fracture at the base of the thumb and he pulled out the original x-ray that the triage nurse showed me of the fracture! Good news is I've been saved 5 weeks immobilisation in a casted splint, followed by weeks of physio to regain current mobility. He spotted calcification in the TFCC joint on outside of wrist (some old injury), so I'm having a scan to find out whats going on. Told me its fine to ride provided I modify my grip (better on tt bike), just don't fall off or get jarred by a pothole. Full healing 3 - 6 months. Reckon I've got off lightly, especially avoiding a cast.
Monday Jul 22, 2013 #
Hashing 1:00:00 [2]
Holmbury St Mary - set by Ian Ditchfield
First hash for a couple of years, lethargic, good fun and on-on.
First hash for a couple of years, lethargic, good fun and on-on.
Saturday Jul 20, 2013 #
Orienteering race 25:51 [5] 3.8 km (6:48 / km)
Goldsworth Park Urban - SN - Course 4 with older ladies and gents, still only 2nd (expected worse!)
Only second urban/sprint race for around 4 years, not a fan. Reasonably pleased with less than 45s of losses, around 10s early on not visualising where flags would be, a couple of 3s catching self before an error. Maybe 25s on 12 thought I'd made a mistake (was planning ahead) but was correct and retraced steps.
Got RC right and had a good rhythm, not a demanding course. Even if it's not my thing, I'd like to improve technique.
Only second urban/sprint race for around 4 years, not a fan. Reasonably pleased with less than 45s of losses, around 10s early on not visualising where flags would be, a couple of 3s catching self before an error. Maybe 25s on 12 thought I'd made a mistake (was planning ahead) but was correct and retraced steps.
Got RC right and had a good rhythm, not a demanding course. Even if it's not my thing, I'd like to improve technique.
Running warm up/down 10:00 [1]
Felt better than Wednesday - Need new trainers, might even do a parkrun.
Friday Jul 19, 2013 #
Stretching/extensions 10:00 [2]
Thursday Jul 18, 2013 #
Note
Orded a thumb splint. Hope its better than the wrist (not thumb splint) splint given to me by the NHS with an aluminium plate "brilliantly" positioned over the base of the thumb, clueless. Appointment(s) confirmed for next week.
Wednesday Jul 17, 2013 #
1 PM
Orienteering 1:01:00 [3] 5.8 km (10:31 / km) +120m 9:32 / km
Congo Stream - BAOC Training Event - windless 29 degs.
Left O shoes behind so ran in trainers, not moving well in terrain or on paths. Had a reasonable run until 15th control out of 19, lost concentration and 3 mins at 15 and another min finding last control (wrong place due to contractors). Lost 8 mins in total. Hand swollen (heat and compass) but fine an hour later. Tough course, technically and physically.
Left O shoes behind so ran in trainers, not moving well in terrain or on paths. Had a reasonable run until 15th control out of 19, lost concentration and 3 mins at 15 and another min finding last control (wrong place due to contractors). Lost 8 mins in total. Hand swollen (heat and compass) but fine an hour later. Tough course, technically and physically.
Running warm up/down 8:00 [1]
7 PM
Orienteering 33:01 [2] 2.4 km (13:45 / km)
Woking Park - SN Training - New area, map and Si punching, route around 4.2k
Only went along to get a map of park near work and local sports centre. Thought I'd walk a few controls, then jogged walked to control 4 (achilles uncomfortable) and ran the rest slowly. Good enjoyable course, even though I've walked frequently in the park. Lost 120s, 45s on 13 alone.
Only went along to get a map of park near work and local sports centre. Thought I'd walk a few controls, then jogged walked to control 4 (achilles uncomfortable) and ran the rest slowly. Good enjoyable course, even though I've walked frequently in the park. Lost 120s, 45s on 13 alone.
Tuesday Jul 16, 2013 #
Note
Woke up with a stiff neck that was locked by late evening.
Monday Jul 15, 2013 #
Note
Base of thumb has moved back to correct position (swelling wasn't helping), feels weird in a nice way!!! Just need to keep it there whilst everything tightens up.
Sunday Jul 14, 2013 #
Running 15:00 [2]
14 x 200 with shortening rests/stretches at the Chantries, humid, hot (29) - feeling inspired to run more often.
Saturday Jul 13, 2013 #
Note
(rest day)
Cycling muscles need a rest. Pain/new bruising on outside of 2nd joint of thumb - damn.
Friday Jul 12, 2013 #
Cycling (ITW) 23:40 [2] 7.2 mi (3:17 / mi) +50m 3:13 / mi
ahr:144 max:131 shoes: Giant A1
ITW - Tired, so relaxed pace and lower HR, but similar speed to Wednesday.
Thursday Jul 11, 2013 #
10 AM
Cycling (ITW) 22:40 [3] 7.1 mi (3:12 / mi) +50m 3:07 / mi
shoes: Giant A1
Queues, road works, pavements (time adjusted), not much slower than by car.
3 PM
Cycling 10:00 [1] 2.0 mi (5:00 / mi)
shoes: Giant A1
Work errand.
7 PM
Cycling (HFW) 39:10 [3] 11.4 mi (3:26 / mi) +115m 3:20 / mi
shoes: Giant A1
HFW via Send and E Clandon via Surrey's San Andreas Fault (Ripley Road).
Wednesday Jul 10, 2013 #
Cycling (ITW) 24:30 [3] 7.5 mi (3:16 / mi) +50m 3:12 / mi
ahr:135 max:156 shoes: Giant A1
Defy having long overdue TLC and left bag of tools with it. Sure enough 2k into the ride the saddle rotated backwards, so spent the rest of the ride perched on the nose. Love this bike when it gets going, need a lot more miles to get the most out it/me.
Cycling (HFW) 23:45 [3] 7.4 mi (3:13 / mi) +80m 3:06 / mi
ahr:145 max:158 shoes: Giant A1
HFW - nothing like riding in traffic to build confidence on aerobars. May start tt next week. Pushed hard at times, starting to enjoy this twice daily endorphin fix!
Note
Watched Guildford Crit races organised by CCC, women's race had the two best Crit riders in the country taking part plus Joanna Rowsell. Some seriously fit/brave riders.
Tuesday Jul 9, 2013 #
Cycling (ITW) 25:00 [3] 7.4 mi (3:23 / mi) +50m 3:19 / mi
shoes: Giant Defy 1
ITW - need to walk a few mins in the morning before riding, tight lower hamstrings and wobbly legs.Lovely day for it. HRM is all over the place despite sweat.
Cycling (HFW) 24:55 [3] 7.4 mi (3:22 / mi) +80m 3:15 / mi
shoes: Giant Defy 1
Was cruising until a guy passed me, ended up being 5s quicker on the uphill return
Note
Booked private appointment to see hand/wrist specialist in two weeks. Pain, swelling a lot better, leaving a few things that ain't right. Should help that he's a cyclist to work out what happened.
Monday Jul 8, 2013 #
Cycling (HFW) 24:10 [3] 7.0 mi (3:27 / mi) +85m 3:20 / mi
ahr:141 max:149 shoes: Giant Defy 1
HFW - Left cleats at home. Changed gears the whole way. Thumb swelling has almost disappeared thanks to the deep "massage" from cycling.
Found out today its an 8-12 week wait to see the hand/wrist specialist, if there is a problem with my wrist it will be considered a chronic problem after 8 weeks due to the knock on effects of reduced bloodflow! No brainer, going private using existing partial cover.
Found out today its an 8-12 week wait to see the hand/wrist specialist, if there is a problem with my wrist it will be considered a chronic problem after 8 weeks due to the knock on effects of reduced bloodflow! No brainer, going private using existing partial cover.
Sunday Jul 7, 2013 #
Cycling 39:30 [3] 12.25 mi (3:13 / mi) +120m 3:08 / mi
ahr:147 max:159 shoes: Giant Defy 1
Staples Lane - W Clandon - Send HRM included some daft high readings.
Usual fast sections on aerobars, went better in lower gears and higher cadence. Realised adductor strain was partly due to higher saddle so dropped it 10mm which also enabled me to slide to the comfort/power of the back of the saddle. Slightly easier changing gears on A1.
Usual fast sections on aerobars, went better in lower gears and higher cadence. Realised adductor strain was partly due to higher saddle so dropped it 10mm which also enabled me to slide to the comfort/power of the back of the saddle. Slightly easier changing gears on A1.
Saturday Jul 6, 2013 #
Cycling 35:45 [2] 10.0 mi (3:35 / mi) +110m 3:27 / mi
ahr:134 max:159 shoes: Giant Defy 1
Send and back - Brakes/gears still twisted to left and found I was unable to change down gears after 10 mins, so either stayed in too high a gear or reached across with left hand. Adductors fine. Should be OK to commute next week as shorter flattish ride.
Thursday Jul 4, 2013 #
Running 8:00 [1] 1.0 km (8:00 / km)
Running across town to catch the bus that ended up being 15 mins late! Progress, thumb can touch pinky and wrist support drinking a cup of tea. Next weeks target is commuting by bike, even if I'm able to drive.
Wednesday Jul 3, 2013 #
Note
Got as far as taking O kit to work in case I was OK to run 4k SN Handicap and took the sensible option as adds/hamstrings are still too sore.
Tuesday Jul 2, 2013 #
Note
First good nights sleep for a fortnight and slept for 10 hrs. Woke to find wrist has clicked back in place, yipee!!!. Whilst asleep thumb has involuntary and painfully flexed outwards three times over the last few days, it seems last night with less swelling was enough to move it more importantly the far end of the wrist has rotated back.
Been very stressed as work has been more effected than when I broke my ankle and it was in plaster.
Been very stressed as work has been more effected than when I broke my ankle and it was in plaster.
Stretching/extensions 5:00 [2]
Monday Jul 1, 2013 #
Note
Most of swelling has finally gone down making the game of DIY medic easier - there are times I wish I wasn't self employed!