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Training Log Archive: Peds

In the 7 days ending Feb 23:

activity # timemileskm+m
  Running3 1:44:20 11.58(9:01) 18.64(5:36) 189
  Orienteering2 1:04:59 5.68(11:26) 9.14(7:06) 114
  Swimming1 30:00 0.78(38:37) 1.25(24:00)
  S+C1 10:00
  Total5 3:29:19 18.04 29.03 303
  [1-5]4 3:19:19

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MoTuWeThFrSaSu

Sunday Feb 23 #

Note

More improvement, can stand on it but walking is still very slow as can't bend it past 90. Scoring about -10 on a knee-to-wall.
5 PM

S+C 10:00 [0]

Few bits and bobs, wanting to keep the hamstrings exercised primarily.

Saturday Feb 22 #

Note

Small improvement, can almost stand normally on it.

Friday Feb 21 #

9 AM

Note

Got worse in the evening and couldn't sleep for a while as it was quite painful even while completely stationary. Eventually couldn't bear it and searched around for a couple ibuprofens (and took off the K tape the physio had put on) and it eventually calmed down. Better this morning, not painful when stationary.
9 PM

Note

First time since September 2018 I haven't done any exercise for 2 days in a row. Also some swelling now.

Thursday Feb 20 #

7 AM

Note
(injured)

Well forget about that other niggle, I've woken up and can't bend or put weight on my L ankle without a lot of pain. Feels like I've badly sprained it, the only issue being I haven't gone over on it or anything. Fantastic. Not sure what to do apart from email the physio and hope for the best.
4 PM

Note

Saw the physio (was Morag not Tracy though), and she initially wasn't sure but thinks it's my posterior tibialis tendon, and after some googling I agree. No idea how, but yeah. She offered crutches but they didn't have any the right size, plus I'd cycled there anyway (which was just about ok, don't have to bend the ankle too much). RICE for a day or so then got a few little exercises to start doing. Good job I don't need to leave the flat til Monday.

Depressing, thought I'd done everything right and was looking forward to the O season. No idea when I'll run next.

Wednesday Feb 19 #

7 AM

Swimming 30:00 [2] 1.25 km (24:00 / km)

Tired and slow
4 PM

Running 50:20 intensity: (42:00 @1) + (7:00 @2) + (1:20 @3) 8.51 km (5:55 / km) +123m 5:31 / km
ahr:126 max:150

Super slow hermitage and blackford, feeling tired. Not helped by a niggle, again behind the L knee but slightly different feeling to the hamstring tendon, lower and more central. Think it's just a really tight calf and hamstring - have upped the rehab/strengthening exercises to twice a day to try shake the old problem so that might've tightened things up.

Tuesday Feb 18 #

11 AM

Running 10:46 intensity: (3:00 @1) + (6:00 @2) + (1:46 @3) 2.04 km (5:16 / km) +1m 5:15 / km
ahr:136 max:153

WU

Orienteering 33:29 intensity: (6:29 @3) + (27:00 @4) 4.92 km (6:48 / km) +110m 6:07 / km
ahr:169 max:176

Fun bosh round some O at Uath Lochans. 1:15 map and generally long-style with some route choices. Forest looked nice with some snow, but was tough going and feet got uncomfortably numb. Started snowing heavier near the end but was nicely in the zone running hard and focussing on the O, felt epic.

Running 12:48 intensity: (1:00 @2) + (4:00 @3) + (7:48 @4) 2.96 km (4:19 / km) +23m 4:10 / km
ahr:166 max:177

4 x 2mins (1:30).
Stuck a jacket and a hat on and got on with these as they were on the plan. Somehow managed to make them up/down/up/up and struggled hard. 3:40, 15, 55, 48. Still in dobs, on snow covered gravel track and still snowing hard.

Running 11:03 intensity: (33 @1) + (10:30 @2) 1.72 km (6:26 / km) +21m 6:04 / km
ahr:137 max:143

WD. Still snowing, v cold

Monday Feb 17 #

10 AM

Running 9:03 [1] 1.55 km (5:50 / km) +8m 5:42 / km

WU

Orienteering 31:30 intensity: (6:00 @1) + (16:30 @2) + (9:00 @3) 4.22 km (7:27 / km) +4m 7:25 / km

Weekend aggravated the hamstring but would've been rude not to with Culbin on the doorstep. Very much enjoyed, and hamstring no worse by the end. Forgot to wear HRM but was all nice and chill.

Running 10:20 [1] 1.86 km (5:34 / km) +13m 5:23 / km

WD

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