Sunday Jan 22 |
 | Road Running long (Solo Run) 1:05:00 [4]* 13.7 km (4:45 / km) +180m 4:27 / km | |
| slept:7.5 weight:154.4lbs (injured) shoes: £20 Lightweight Running Shoes |
| Went for a morning run around the Gorhambury estate, from St Alban's, with map, after a night out in the city. The estate is really beautiful - a long road going deep in, away from the noise of the city, and climbing gradually up to Gorhambury House, which has a distinctive "White House" style portico and a grand, peaceful location amongst parkland and rolling hills and forests - all only few miles away from 3 motorways! Generally, I ran for 5-15 minutes, then would walk for up to 1 minute, to prevent over-doing it.
Unfortunately, I felt a twinge in my back after 8km, so I stopped the run, and restarted it again 25 minutes and 2km later (not counted in the distance above.) As luck would have it, this point was furthest away from the start... I'm surprised I was able to start running again - the back pain is something I last suffered back in October 2004, it is normally very painful (especially when lounging, as I am now) but normally clears itself up in a couple of days. I'll be doing non-impact training only next week (i.e. cycling) to aid swift recovery before the big race next Sunday.
I felt really awful afterwards - I think I seriously over-exerted myself on this training, and didn't warm down properly - and feel really bad now. It's a little distressing that I can't do any serious exercise without feeling bad. It's going to be a long hill to climb before I regain the fitness I used to have back a few years ago.
My route - ran anticlockwise. I walked most of the section south of the motorway. Also, automatically generated altitude profile - how cool is that? |
Friday Jan 20 |
| Spinning tempo (Self Program) 41:08 [3]15 km (2:45 / km) | |
| ahr:150 slept:6.0 weight:157lbs shoes: Gym Trainers |
| A bit more relaxed this time, kept HR in the 145-155 range rather than 150-160. Felt much better afterwards too. Wasn't expecting any noticeable improvement after just 3 sessions, so pleasant surprise. Good aerobic workout. Some speed demon dude appeared beside me for the last 2km and proceeded to crack off 80rpm level 10 craziness - helped me to a strong finish. 409kcal.
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| Probably no orienteering this weekend :-( Nearest race is in Dorking, but a 10am race start after a night out up across the other side of London - it ain't going to happen. |
Wednesday Jan 18 |
| Spinning tempo (Self Program) 26:48 [3]10 km (2:41 / km) | |
| ahr:155 slept:6.0 weight:157.8lbs shoes: Gym Trainers |
| Shorter session today, after I felt I overdid it on Monday. Aiming to keep heartrate at around 150, but going above 160 occasionally :-(. 268kcal. |
Monday Jan 16 |
| Spinning tempo (Self Program) 40:52 [3]15 km (2:43 / km) | |
| ahr:155 slept:7.0 weight:158.2lbs shoes: Gym Trainers |
| First gym workout of the season - I figured it was about time to go, hopefully the new-year crowd have given up by now. Probably overdid it for my first gym session in a long time, hopefully will get steadier with time. 402kcal. |