Training Log Archive: austrianmike

Official distance: 7.1k, 255m climb

Overall a decent race. My main self-criticism is that I could have potentially run some of the hills (and post-hill bits) faster on another day... it felt a bit slow at times. Having said that, I did run a few of them, particularly at the finish, which killed me at the end. Calves were iffy at times, but that may just be the slopes!

Apart from that, quite a clean race with only minor (but avoidable errors). I haven't seen any split (or leading time) yet, so that may change my opinions slightly.

#6-#7 not the ideal route (came into the thicket too far to the north)
#11-#12 found my attackpoint near 12, but then didn't set the compass, missed the control and had to got back - lost 1 minute
#15-#16 probably got the wrong route (north rather than south), maybe lost 1 minute
#18-#19 too high and hit the hole, maybe lost 30 seconds
#21-#22 overshot by 15-20m, lost 30 seconds searching
#22-#23 overshot (blinded by the sun), lost maybe 15-30 seconds
#24-#25 too far south east onto the path/gully when coming off the main path, lost 30 seconds

Overall, not a bad end to 2012, but I'm sure when I see the results and splits I'll feel it could have been better.

Note: left ankle seems to keep tweaking while I'm running. Not all the time, but when the foot is bent inwards a long way there is brief sharp pain. Very difficult to run fast down/ along a slope as a result

Final result: 7th of 48, as mentioned, it could have been better. Fitness still needs to be improved, as it was during and after the hilly bits where I lost the most of my time (I could feel the poor sleep). Ran 18% extra, so quite good navigationally

Brown - Splits

Holidays are beginning... so that combined mood, with my fear of getting stiff calves again put me off running

Last day at work... done! :-)

Light cycling session in the gym. Tried to run again briefly on the treadmill, but it was just not comfortable.

Sit-ups/crunches, back exercises, plank, chest presses, lunges (with weights), squats (with weights)

Went to the gym to try the running machine, but both were busy, so ended up on the cross-trainer instead. Probably a good thing, as I tried to run on the machine after the cross-training and core strength session and my calves just tightened up immediately.

Cross-trainer session: Intesity 8, 1.97k in 30mins, 286cal

Sit-ups/ crunches, back-exercises, lunges (with weights), squats (with weights), chest press

beat Frank twice, first squash in ages

with the guys in Antwerp, 1 _ 1 with Maurice

Warming up to go for a run outside, trying to get rid of the morning stiffness!

Tried to run today, but to no avail. As run as I started my calves were really hurting, particularly painful around half-way up the calf (on both sides). Tried to run on for a while but it just hurt, so I went back to the gym

It's odd, because I felt I've drunk a lot of water the last couple of days (although I felt thristy when I woke up). Maybe it's the thermal tights? but they shouldn't be making a difference. Only other thing I can think of is the cold... :-(

Situps, Back exercises, Chest presses.... just really annoyed about my calves

Tried an ice bath to see if that helps... 10 minutes in the cold followed by a warm/hot shower a few minutes thereafter. Bloody freezing at first with pins and needles, but felt good afterwards. May try running again tonight, depending what time I get back. Also been taking some ibuprofen in case the muscles are inflamed again

Standard travelling Monday