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Training Log: FG

In the last 7 days:

activity # timemileskm+m
  Orienteering (forest) 2 1:54:57 8.02(14:20) 12.91(8:54) 330
  Rolling/Stretching5 1:32:00
  Running (trail)2 59:37 7.08(8:25) 11.39(5:14) 298
  Cycling (MTB)1 45:33
  Running (road)1 37:05 5.74(6:27) 9.24(4:01) 76
  Total10 5:49:12 20.85 33.55 704
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Saturday Jan 19 #

10 AM

Orienteering (forest) 53:29 intensity: (50:00 @2) + (3:29 @3) 9.05 km (5:55 / km) +223m 5:16 / km

Bof morning - route choice exercise with Jim. Taking it in turns to run either the path route or straight. Mostly good nav tad rusty but was flowing by the end.

L shin felt fine.
1 PM

Orienteering (forest) 1:01:28 [1] 3.86 km (15:56 / km) +107m 13:59 / km
shoes: Inov8 x-talons 212

Bof afternoon - decided that the 9km this morning was probably enough for my shin so just walked the map memory with Frank.

Shin feels fine.

Running (trail) (Wd) 6:06 [2] 1.16 km (5:16 / km) +24m 4:46 / km

Friday Jan 18 #

Rolling/Stretching 15:00 [1]

5 in the morning then some more

Thursday Jan 17 #

Rolling/Stretching 15:00 [1]

Still feeling good
2 PM

Running (road) (Tempo ) 30:49 intensity: (10:00 @3) + (20:49 @4) 8.03 km (3:50 / km) +69m 3:41 / km
ahr:110 max:145 shoes: Salming Speed 1

My final test for L shin. Felt completely fine the whole way and to my surprise the pace felt very comfortable except in a couple of head wind sections. Still a long way off the fitness I had when I got my injury.

Have now marked injury as recovered and it's just a case of easing my way back into training. Have had a lot of time to work out a really good training plan that is much more focused on quality sessions. Also have learnt the hard way that i need to keep miles to a minimum which is one of my new goals for 2019.

P.S. heart rate is well out.

Running (road) (Wd) 6:16 [3] 1.22 km (5:09 / km) +7m 5:00 / km
ahr:134 max:159 shoes: Salming Speed 1

Needed a WD as this is the fastest I've run for a few weeks.

Wednesday Jan 16 #

Rolling/Stretching 20:00 [1]
shoes: Brooks Mazama

Keeping up the rolling/stretching routine L shin feels good might do a short run tomorrow just to gauge how hard I can go at the weekend aswell as whether I have recovered.
8 AM

Running (trail) 53:31 intensity: (40:00 @2) + (10:00 @3) + (3:31 @4) 10.23 km (5:14 / km) +274m 4:37 / km
ahr:124 max:172 (injured) shoes: Brooks Mazama

First run in 12 days, testing how my L shin feels. The route covers road, trails, hills and descents so was able to see what caused trouble for my shin. However, L shin felt great and my calf was no longer weak only problem being my knees which need to get used to running again.
Also don't want to mark it as recovered as not 100% that it has.

Tuesday Jan 15 #

Rolling/Stretching 22:00 [1]
(injured)

Prep for my "test" run tomorrow. Going to try and cover a series of terrains and gradients as well as paces. Hopefully will find some limits and answer the big question whether I can start training.
1 PM

Cycling (MTB) 45:33 intensity: (10:00 @1) + (10:00 @2) + (20:00 @3) + (5:33 @4)

14.1km 176m

Slow but good fun to finally get some exercise. I find that MTB is a bit harsh on my shin however it feels fine except when I apply reasonable pressure. Tomorrow will be the first run I've done in 12 days so pretty excited hopefully it goes well.

Monday Jan 14 #

Rolling/Stretching 20:00 [1]
(injured) (rest day)

Woke up and my body just needed more rest so forced to have a second day of no exercise as well as school work playing a factor. However, don't want to call it too soon but my shin is feeling really good. Will either do a jog/walk or a xc ride tomorrow to give a more comprehensive verdict.

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L Lower LegStress Fracture46days
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