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Training Log Archive: Ebennett

In the 1 days ending Nov 12, 2023:

activity # timemileskm+m
  Orienteering1 1:03:20 5.51(11:30) 8.86(7:09) 18021c
  Running - soft surface 2 13:14 1.37(9:38) 2.21(5:59) 48
  Total3 1:16:34 6.88(11:08) 11.07(6:55) 22821c

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Sunday Nov 12, 2023 #

10 AM

Running - soft surface 5:09 [2] 0.79 km (6:31 / km) +42m 5:09 / km
ahr:141 max:167 shoes: Grinov 8s

Wu with a hill sprint, more for warmth than anything else. DOMS on the outside parts of both calves.
11 AM

Orienteering 1:03:20 [4] *** 8.86 km (7:09 / km) +180m 6:29 / km
ahr:168 max:184 21c shoes: Grinov 8s

Scottish Students Individual at Glen Dye - 3rd student, 5th on course.

Another very satisfactory run. Bit of a wobble to number 1, too eager to catch my three minute man (Jonas) that I forgot what contours meant, maybe a minute gone here.

Fine for a bit before I noticed the ominous shape of wozzle pursuing me up a hill. Held him off for a bit but when the inevitable overtake came just sat back and half followed for a while. We both bungled 5 a bit in the circle, where we met and left Jonas, which I should have done more to prevent and then I lost him for a while on the way to 6.

Found him again and was following about 30m behind him, doing nav myself (I promise) but also keeping an eye on what he was doing. He eventually just outpaced me on the way to 11 and I kinda just went through the motions from there, a few little whoopsies but nothing over 30 seconds and nothing that a better week of sleep and some more food wouldn’t have prevented.

Happy with it overall despite more scrappiness than I would have hoped in an area I like to think I know well. Very happy to have within 5 mins of both Wozzle and Davros but rumor has it that the Aberdeen bars took their toll and their A game was not delivered.

Bit of a rain on the parade to find out that I’d been Mcluckied by 2 whole minutes but I guess thats what happens when you don’t do intervals for a month.
12 PM

Running - soft surface 8:05 [1] 1.42 km (5:42 / km) +6m 5:34 / km
ahr:127 max:152 shoes: Grinov 8s


Training waffle:

Knee felt completely fine during this, like there wasn’t even an injury. I was also conscious that I was using my glutes a lot more than normal. Given that and the fact that I had calf DOMS from yesterday I’m going to make a guess that my running form has actually changed ever so slightly with my feet both pointing forward a lot more and running less from the quads and more from the glutes and thighs. if this is true and not just a weird leg day then its excellent news as this is exactly what the Monday night Physio Exercises were trying to achieve.

I’ve also looked back at old notes from previous physio visits and come to the conclusion that my knee was injured because:
1) there was too much of a twist between the knee and my right foot which meant that the diagonal muscles in the lower leg were under too much pressure and
2) the imbalance between my right and left sides meant that the right leg was overused and the knee was the first to give way, given how quad dependent my running style is.
3) I didn’t ease off enough originally and instead of having one week of lower intensity I’ve had about 6.

Knee still feels a bit weaker on the right so not saying its a miracle cure (although I kind of am?). Monday rest days as always but then I’m optimistic about intervals. Just need to make sure to be delicate with things as if the form has changed as I’m going to be a bit weaker generally but should be better long term.

Also, if someone who actually knows what they’re talking about wants to tell me thats all bs please feel free :)

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