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Training Log Archive: Forest Animal

In the 31 days ending Jan 31, 2019:

	activity	#	time	miles		km		+m
	Cycling (ROAD)	10	9:35:11
	Rolling/Stretching	27	8:16:00
	Running (TRAIL)	8	4:47:14	36.85	(7:48)	59.3	(4:51)	612
	S & C	10	3:30:00
	Orienteering (FOREST)	3	2:45:01	12.23	(13:30)	19.68	(8:23)	568
	Cycling (MTB)	2	2:15:33
	Running (ROAD)	5	2:13:05	16.5	(8:04)	26.55	(5:01)	282
	Swimming (pool)	1	50:00
	Orienteering (SPRINT/URBAN)	3	49:34	6.66	(7:27)	10.71	(4:38)	121
	Total	57	35:01:38	72.23		116.25		1582
averages - sleep:7.7 rhr:57 weight:57kg

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Thursday Jan 31, 2019 #

Rolling/Stretching 25:00 [1]
(rest day)

Snow storm forced me to take my third rest day of the week.

Wednesday Jan 30, 2019 #

S & C 30:00 [3]
(rest day)

Easy week / tapering off for a black on Sunday.

Tuesday Jan 29, 2019 #

S & C 25:00 [1]

Way more stable.

1 PM

Running (TRAIL) 38:08 [3] 8.46 km (4:30 / km) +40m 4:24 / km
ahr:157 max:179 slept:7.2 shoes: Brooks Mazama

Endless laps of the field plus some exploring to other fields. Was planning to do some kind of intervals but it was far to cold and muddy. Ended up doing a couple of efforts up some climbs.

Shin felt stiff at around 7km but then went back to normal.

Monday Jan 28, 2019 #

S & C 20:00 [1]
(rest day)

Gonna be another pretty easy week.

Sunday Jan 27, 2019 #

S & C 25:00 [1]

Feel way more stable when doing these exercises.

L shin fine.

9 AM

Orienteering (FOREST) 50:04 6.77 km (7:24 / km) +238m 6:18 / km
ahr:139 max:168 rhr:62 slept:7.5 weight:57kg shoes: Inov8 x-talons 212

Collecting in the controls from the score event that got cancelled due to the high winds. Also first time with my new compass, however hardly much compass work in the parkland I know like the back of my hand.

L shin fine.

Saturday Jan 26, 2019 #

Rolling/Stretching 10:00 [1]

L shin fine.

S & C 15:00 [1]
slept:7.5

Calf and thigh work.

Shin beening a bit irritating.

10 AM

Running (TRAIL) 46:02 10.0 km (4:36 / km)
ahr:143 max:194 shoes: Salming Speed 1

VO2 max testing

My results were better than last year's. Started at 11km/h got up to 19km/h but my legs couldn't handle the speed so stoped at a HR of 192. 6 weeks of injury in December and early January has basically taken my speed but not really affected my results too bad.

L shin survived the pain of the treadmill, however it's definitely twinging a little. Hip played up again at 17km/h onwards but has since gone back to normal.

Orienteering (SPRINT/URBAN) 7:03 [2] 1.52 km (4:38 / km) +15m 4:26 / km
ahr:152 max:163 shoes: Salming Speed 1

Post VO2 max bash round bath uni with a map. Kept it brief just wanted to see what the British was like.

Friday Jan 25, 2019 #

S & C 15:00 [1]

All calf and hip stuff.

Rolling/Stretching 10:00 [1]

Pretty scared of running on the treadmill and losing all my injury progress. However, if it all goes well I have printed some Bath Uni sprint maps for a quick bit of sprint training.

L shin fine.

5 PM

Running (ROAD) 35:55 [2] 6.69 km (5:22 / km) +126m 4:55 / km
ahr:135 max:162 rhr:58 slept:7.8 shoes: Brooks Mazama

Some more field laps in the dark this time with company. Just stretching out the legs before phys testing tomorrow. Not sure how it will go, my main goal is that my shin survives the treadmill abuse. Also have a v runny nose so wearing the mask should be fun.

L shin ok not as good as yesterday. Hip back to normal.

C • Runny nose 5

Thursday Jan 24, 2019 #

S & C 15:00 [1]
rhr:55 slept:8.0

Mostly squats and calf raises with a bit of hip work added in.

L shin v good.

6 PM

Running (TRAIL) 33:13 6.77 km (4:54 / km) +108m 4:33 / km
ahr:145 max:178 shoes: Brooks Mazama

Ez run round a grass field. Put in 5 × 30s sprints then stoped because it was way to sketchy in the dark. Ended up falling over twice, one time putting my leg half a meter down a rabbit hole.

L shin fine. Hip still annoying me.

Wednesday Jan 23, 2019 #

S & C 15:00 [2]

Focusing on technique.

L shin v good.

Rolling/Stretching 10:00 [1]
slept:7.9

L shin fine. Hip feels better aswell.

6 PM

Running (ROAD) 25:58 5.09 km (5:06 / km) +40m 4:55 / km
ahr:124 max:143 shoes: Brooks Mazama

Really pushing what is the bare minimum I can do as a training run. Just wanted to stretch out the legs also ran in the dark to make it more interesting. Hip playing up again which is annoying but nothing major.

L shin v good.

Tuesday Jan 22, 2019 #

S & C 35:00

Worked through all the exercises but it took a lot longer as I was focusing on my technique. Hip feels a bit achey but much bwtter after the exercises.

L shin fine.

Rolling/Stretching 7:00 [1]
rhr:54

Been doing a lot of school work atm so have been sitting down each day for most of the day, not ideal, feel way more tight as a result. Also measured my resting HR for the first time properly avg.55 low 51

L shin good.

2 PM

Running (TRAIL) intervals 36:44 7.62 km (4:49 / km) +81m 4:35 / km
ahr:136 max:182 slept:8.0 shoes: Brooks Mazama

Grass session
- 10* 30 seconds (flat)
- 10* 10 seconds (hill)
HR started working after WU. Also went for a segment as part of my warm up.

L shin fine.

Monday Jan 21, 2019 #

S & C 15:00 [2]
slept:8.0 (rest day)

First time doing the exercises I've been given so not doing to many reps.

L shin fine.

Rolling/Stretching 10:00 [1]
(rest day)

Post S and C.

L shin (less tender).

Sunday Jan 20, 2019 #

Rolling/Stretching 10:00 [1]

Too tired to do the S and C stabilization exercises tonight will start tomorrow.

L shin fine (still tender).

10 AM

Orienteering (SPRINT/URBAN) 29:51 *** 6.4 km (4:40 / km) +56m 4:28 / km
shoes: Salming Speed 1

WU + Route choice + WD. Went round the route choice w/ Pete measuring which routes were faster. Was doing everything fine except for a 180 mistake at control 6 which was a bit destressing.

L shin felt fine.

12 PM

Running (ROAD) (WU) 6:12 [1] 1.09 km (5:41 / km)
shoes: Salming Speed 1

Orienteering (SPRINT/URBAN) 12:40 *** 2.79 km (4:32 / km) +50m 4:10 / km
slept:7.4 shoes: Salming Speed 1

First leg really sim. Enjoyed a tad bit of a race with Jim and Pete with a close finish. Felt the best I have on a sprint for a while definitely improving my technique.

L shin fine.

C • ? 2

Running (ROAD) (Wd) 6:54 [1] 1.19 km (5:47 / km)
shoes: Salming Speed 1

Saturday Jan 19, 2019 #

10 AM

Orienteering (FOREST) 53:29 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, 2019 #

Rolling/Stretching 15:00 [1]

5 in the morning then some more

Thursday Jan 17, 2019 #

Rolling/Stretching 15:00 [1]

Still feeling good

2 PM

Running (ROAD) (Tempo ) 30:49 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, 2019 #

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 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.

C • Timings 2

Tuesday Jan 15, 2019 #

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

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, 2019 #

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.

Sunday Jan 13, 2019 #

Rolling/Stretching 20:00 [1]

Feel so close to the recovery of my injury but not gonna take any risks so not running for a couple more days.

9 AM

Cycling (ROAD) 9:20 [1]

Was gonna do another chineway effort but at the first riser i stood up out the saddle and was probs putting down 800W then my back tyre couldn't handle the power and blew up. RIP my road cycling for 2019 gonna just do some xc riding.

Saturday Jan 12, 2019 #

Rolling/Stretching 23:00 [1]

Getting this morning's ride out of my legs. Gonna go up chineway hill climb tomorrow and hopefully get a pb. Daily shin report is that its feeling better.

8 AM

Cycling (ROAD) 2:22:21 [3]

63.4km 653m 26.7km/h

Good fun being back on the road bike, however the wind, rain and mud did it's best to ruin the ride. Was riding really safe as the mud was like ice on a couple of the lanes and i didn't want another puncture. My route was mainly flat and on slightly larger roads which lead to a couple of close calls with cars taking no prisoners. Towards the end had planned to do an extra loop to bring the ride up to 70km but on a descent a gust of wind almost made me crash so cut my losses and headed home.

Friday Jan 11, 2019 #

Rolling/Stretching 20:00 [1]

Shin still feeling better but after my ride today decided I need some more time off running. Fixed my puncture so can hopefully go on a longer spin tomorrow. Thinking about not running for another 7 days so that I can do some solid training at the BOF camp.

11 AM

Cycling (MTB) 1:30:00 [1]

Out from 11 till 2 but only about half was actually worth calling training. Good fun, sent some solid jumps but holding back a bit as I'm only just coming out of an injury.

Thursday Jan 10, 2019 #

Rolling/Stretching 25:00 [1]
(rest day)

Injury feels better, got only one lesson tomorrow so going mtb for a few hours and hopefully get solid amount laps in at Harpford. Might try and extend the ride there and back so it's more beneficial. Also not going to run till Sunday to extend my rest to 10 days of no running.

Wednesday Jan 9, 2019 #

12 PM

Swimming (pool) 50:00

Just switching between front crawl and breaststroke.

8 PM

Rolling/Stretching 25:00

Shin feeling a lot better and don't want to lose my progress so might take tomorrow off.

Tuesday Jan 8, 2019 #

Cycling (ROAD) (School and back) 10:00 [1]

Broke my bike but fixed it when I got home so hopefully can still go on my ride.

Rolling/Stretching 25:00 [1]

Really starting to feel recovered, cough and headaches have gone and the infamous left shin feeling better. Swimming tomorrow which should be fun and then probably a rest before I try and run on Friday.

1 PM

Cycling (ROAD) 1:00:47
(injured)

19.1km 590m 20.0km/h

Was going well on some really steep climbs each averaging a gradient of above 15% then at the top of the fourth climb realized that the air had slowly drained out. I think I got the puncture from all the hedge trimmings that were spread across the road which felt like riding through nails.

However my injury is really starting to clear up so hopefully this is one of the last injury rehab rides I'll be doing.

Running (ROAD) 21:01 [1] 3.26 km (6:27 / km) +40m 6:05 / km

Running with my bike to the evacuation point. Shin felt ok and this doesn't count as a run still waiting till Thursday.

Monday Jan 7, 2019 #

Rolling/Stretching 20:00 [1]

Got a fun ride planed for tomorrow so making sure that I'm loosened up. Injury wise not doing bad at all have not felt any pain or weakness all day however definitely not fixed.

8 AM

Cycling (ROAD) (School and back) 10:00 [1]

Back to school

1 PM

Rolling/Stretching 6:00 [1]

Pre ride

2 PM

Cycling (ROAD) 52:48
(injured)

20.8km 309m 24.3km/h

Chineway KOM effort no.1 - 9:14 (not the actual KOM as the tour of Britain goes over it)

Was going well until I hit traffic lights at the mid point of the climb (just before the dip) luckily was only held up for like 2 seconds as they went green as soon as I stopped but meant I had to slow down for them then build up speed again. Using this climb as a base to measure improvement. Hopefully can knock off 10 seconds by the end off the week. Also died on the way home fighting a massive head wind on the old A 30.

Sunday Jan 6, 2019 #

Rolling/Stretching 25:00

Been given instructions by Dave not to run for a week so will be doing a test run this Thursday. Going to keep up the cycling and hopefully get involved in some swimming. However my shin is feeling the best it has for a while.

10 AM

Cycling (ROAD) 1:59:42
(injured)

51.2km 532m 25.8km/h

Really nice ride on a far better route than the last couple of rides. Mostly flat except for some climbs that were short but really tiering. There was a TT race going on at the same time so was trying to keep off the roads they were using also aggressively overtook a group of about 10 cyclist's who were blocking the whole road only to awkwardly cycle past them 20km later.

Saturday Jan 5, 2019 #

Rolling/Stretching 5:00 [1]
(rest day)

Probably not going to have time to exercise today as traveling. Shin feeling weak for a change.

Friday Jan 4, 2019 #

Rolling/Stretching 33:00 [1]

No pain or weakness except once pressure is applied. Still no clue when this will pass.

9 AM

Rolling/Stretching 5:00 [1]

Pre ride

Cycling (ROAD) 19:06 [2]

Wanted to do a hilly ride but froze 2km so called it a day.

Thursday Jan 3, 2019 #

Rolling/Stretching 25:00 [1]

Shorter than I wanted left shin still causing problems.

9 AM

Running (TRAIL) 51:28 10.04 km (5:08 / km) +85m 4:55 / km
(injured) shoes: Brooks Mazama

Went out for an easy run avoiding any hard surfaces. For the first 7km lower left leg was weak but got a lot better towards the end of the run. Felt no pain in shin which is good and hopefully my leg is only weak due to not that much use. Nice surprise to see a otter on the river otter for the first time ever I think.

Wednesday Jan 2, 2019 #

Note

I couldn't live with myself seeing all those cycling miles so have removed it all and returned from the dark side.

C • HERO RETURNS 1

Rolling/Stretching 35:00

Massage, rolling then stretching. No pain in left shin even when I apply pressure also left calf is no longer weak. Doubt it has fully recovered however planning on going on a 10 km run tomorrow.

9 AM

Cycling (ROAD) 1:58:23 [3]
(injured)

43.89km 567m
Social ride with Will so a slightly slower pace. Was going well untill the point where my hands started to swell up and the rest of my body started to shut down as it was so cold so cut the ride a bit shorter to avoid frostbite.

Tuesday Jan 1, 2019 #

Rolling/Stretching 30:00 [1]

Long one, left calf feeling strong for the first time in a while and shin a lot better however not getting my hopes up too soon.

10 AM

Cycling (ROAD) (Ride to) 12:41 [3]
ahr:153 max:169

5.29km 15m
Just to be safe I am cycling to the field avoiding any had impact surfaces.
25.0 km/h

Running (TRAIL) (Progression) 22:02 5.02 km (4:23 / km)
ahr:159 max:176 (injured) shoes: Icebug DTS 3

4km progression + 1km WD (on a rugby pitch)
Only did this short session as a test for my shin. I felt no pain during or after so a good step forward however definitely still weak. Going to continue training in this cautious way as it seems to be working.

Cycling (ROAD) (Ride back) 20:03
ahr:157 max:175

8.47km 65m
Found a more comfortable position on the drops and was having a lot of fun so extended the ride some more. Went past the new years day fox hunt but was to scared to sab it.
25.0 km/h

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