Training Log Archive: lost jokesIn the 31 days ending Dec 31, 2013:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Dec 31, 2013 #
Strength 7:00 [3]
Hiking 1:43:15 [2] ** 7.96 km (12:58 / km) +100m 12:12 / km
Another hike in Kampinos. Hitched to Leszno because I spotted some nice sand dunes there on the map. Really lovely terrain for a hike (even more so for orienteering :)), but we kept it relatively short because Natalia was a bit sick and it was already late. Saw a moose which was pretty cool :D
Map
Monday Dec 30, 2013 #
Strength 7:00 [3]
Running 17:06 3.33 km (5:08 / km) +3m 5:07 / km
shoes: Inov-8 F-Lite 240
Achilles sensitive the first 3min, better after. Didn't really get into a nice rhythm, but good to be out.
Sunday Dec 29, 2013 #
Strength 7:00 [3]
Strength 7:00 [3]
Saturday Dec 28, 2013 #
Strength 7:00 [3]
Friday Dec 27, 2013 #
Strength 5:00 [3]
Running 37:21 * 7.45 km (5:01 / km) +25m 4:56 / km
shoes: Inov-8 F-Lite 240
Dressed too warm, gloves weren't needed. Achilles a tiny bit sensitive during the first 2-5min, fine after that. No sensitivity afterwards.
Planned a route via all the green areas around. Passed the old Legia sports club facilities, with almost only empty buildings right now. Interesting to see, especially because in typical style there can be a half destroyed building with next to it a nicely renovated house with a huge fence around it, completely inhabited again. My city planning senses started to itch heavily ;)
Enjoyable run, good pace. Calves a bit tired near the end.
Strength 7:00 [3]
Thursday Dec 26, 2013 #
Strength 7:00 [3]
Hiking 1:49:32 [2] 8.99 km (12:11 / km) +40m 11:55 / km
Nice walk with Natalia through Kampinos forest. Always liked this forest and already forgot how pretty it really is. Without map, so just strolling along and picking trails that looked interesting :)
Strength 7:00 [3]
Wednesday Dec 25, 2013 #
Strength 7:00 [3]
Strength 7:00 [3]
Tuesday Dec 24, 2013 #
Strength 7:00 [3]
Strength 7:00 [3]
Monday Dec 23, 2013 #
Strength 6:00 [3]
Running 27:26 5.11 km (5:22 / km) +12m 5:18 / km
shoes: Inov-8 F-Lite 240
Achilles still not that good, but I was too eager to run. Bit sensitive first 5min, after that fine. Again running at an easy pace, focusing on technique. Did a small acceleration in the middle. Feeling really good and strong physically, apart from the achilles then...
Strength 6:00 [3]
Sunday Dec 22, 2013 #
Strength 7:00 [3]
Note
Strength 6:00 [3]
Saturday Dec 21, 2013 #
Strength 6:00 [3]
Running 28:48 5.08 km (5:40 / km) +19m 5:34 / km
shoes: Inov-8 F-Lite 240
Even though achilles didn't feel that good I wanted to go out for a small run anyway. Bit sensitive the first 5-10min but fine after. Found some nice trails next to the river and had a lot of fun :) Beautiful weather too.
Paid a lot of attention to my technique because I realised I'd been overstriding a bit and that put a lot of stress on my calves/achilles. Should be better now that I realise it.
Friday Dec 20, 2013 #
Strength 3:00 [3]
Note
Strength 6:00 [3]
Thursday Dec 19, 2013 #
Strength 5:00 [3]
Wednesday Dec 18, 2013 #
Strength 3:00 [3]
Running 37:42 6.71 km (5:37 / km) +11m 5:35 / km
shoes: Inov-8 F-Lite 240
Warming-up with three accelerations, then 3x400m in ~1'36. Again soleus on both sides getting stiff, already during accelerations. Dad thought it had to do with the walking + standing I'd done yesterday. Ran the 400's a bit too fast (1'31"), but felt ok physically. Maybe I should build up even slower and stick with 1x400 or 2x200 for now? Meh.
Ankle ok, ran with heel pad left so hip also ok. Achilles only a bit sensitive the first 2min, then fine.
Strength 2:00 [3]
Tuesday Dec 17, 2013 #
Strength 4:00 [3]
Hiking 1:50:27 [1] **** 8.68 km (12:44 / km) +20m 12:35 / km
shoes: Salomon XA Pro 3D Ultra 2
Last labeling and surveying in Ruinen. Finished just before dark.
Strength 5:00 [3]
Sunday Dec 15, 2013 #
Strength 6:00 [3]
Orienteering warm up/down 16:31 [1] ** 1.89 km (8:45 / km) +1m 8:44 / km
shoes: Inov-8 X-Talon 212
Orienteering 6:43 **** 0.85 km (7:52 / km) +10m 7:26 / km
3c shoes: Inov-8 X-Talon 212
Feeling really in control technically, I was very focused and completely spot on with my navigation. Mistakes started coming when I got overconfident and lost focus, and when I got more tired and also lost focus as a result. Physically feeling well too, achilles not giving any problems.
Orienteering 4:26 **** 0.77 km (5:43 / km) +5m 5:33 / km
3c shoes: Inov-8 X-Talon 212
Orienteering 5:10 **** 0.83 km (6:15 / km) +7m 6:00 / km
3c shoes: Inov-8 X-Talon 212
Orienteering 5:39 **** 0.95 km (5:58 / km) +4m 5:51 / km
3c shoes: Inov-8 X-Talon 212
One mistake here; I ran to the correct hill where the control should be on, but hadn't read the control description and expected the control on the west side. Checked that side, didn't see the control and then ran off to a similar hill. Relocated and found the control on my initial hill on the east side. +35".
Orienteering 22:02 *** 0.92 km (24:03 / km) +7m 23:10 / km
3c shoes: Inov-8 X-Talon 212
Orienteering 15:42 **** 2.52 km (6:13 / km) +20m 5:59 / km
11c (injured) shoes: Inov-8 X-Talon 212
Map
Started at a very high pace but still in full control. Fantastic feeling :) Running very focused in general. Unfortunately bumped my right ankle/lower leg on a dead branch on the way to no. 5. Finished the loop without problems but now in the evening it's stiff and a bit swollen. Should heal fine in a few days.
Small wobble to no. 6; knew I drifted off a bit, expected to see the small form line hill just south west of the line and saw it, but then overcorrected myself.
Only real mistake of the day on 9. Again I felt I drifted off the line a bit, but I was more focused on running fast through the terrain and then had problems relocating in the vague terrain. +1'20".
Orienteering warm up/down 17:06 *** 2.5 km (6:51 / km) +7m 6:45 / km
8c shoes: Inov-8 X-Talon 212
Saturday Dec 14, 2013 #
Strength 6:00 [3]
Friday Dec 13, 2013 #
Strength 5:00 [3]
Hiking 2:06:24 [1] **** 9.6 km (13:10 / km) +23m 13:00 / km
shoes: Salomon XA Pro 3D Ultra 2
Very enjoyable day to be out. Nicely cold outside and so the whole forest smelled great :D More surveying and labeling on Ruinen.
Strength 6:00 [3]
Thursday Dec 12, 2013 #
Running 36:53 6.81 km (5:25 / km) +1m 5:25 / km
shoes: Inov-8 F-Lite 240
3x400 in 1'36"-1'38" with 400 rest.
Soleus on both sides still a bit tight, so decided I would do the warm-up and then see if I'd do the intervals or not. Achilles a bit sensitive the first 30 seconds, but doesn't really suprise me because I came almost straight out of bed. After this half a minute everything felt fine. Three accelerations at the end of the warm-up felt ok too, so decided to just do the 400's.
Did the first 400 a bit too quickly, hard to find the right pace. Better after that and also feeling I ran more like I should (flexible, light, focusing on technique).
Soleus and calves tightening up in the cooling down, but nothing too serious I think. Had planned two rest days anyway right now. Wore heel pad left, no problems with hip right now.
Strength 6:00 [3]
Hiking 1:53:35 [1] **** 8.24 km (13:47 / km) +10m 13:42 / km
shoes: Salomon XA Pro 3D Ultra 2
Surveying and labeling Ruinen.
Strength 3:00 [3]
Wednesday Dec 11, 2013 #
Strength 6:00 [3]
Hiking 42:58 [1] **** 3.41 km (12:36 / km) +11m 12:24 / km
shoes: Salomon XA Pro 3D Ultra 2
Surveying in Ruinen.
Strength 6:00 [3]
Tuesday Dec 10, 2013 #
Strength 4:00 [3]
Running warm up/down 13:07 2.51 km (5:14 / km) +8m 5:09 / km
shoes: Inov-8 F-Lite 240
Lovely morning. Three accelerations at the end.
Running intervals 11:14 1.99 km (5:38 / km) +2m 5:36 / km
shoes: Inov-8 F-Lite 240
Of course this change is not just out of nowhere, it's quite logical that if I'm running on minimalist shoes that need a forefoot/midfoot landing I also switch to a program with a lot of relatively faster running and focus on running technique with a preference for forefoot/midfoot landing.
Decided to take it really slow the first few weeks/months; this time 5x200 in ~43", based on a 10km in around 39'. Achilles a tiny bit sensitive but that feeling faded away after some time. Ran without heel pad left.
Running warm up/down 14:57 2.76 km (5:25 / km) +1m 5:25 / km
shoes: Inov-8 F-Lite 240
Strength 6:00 [3]
Monday Dec 9, 2013 #
Strength 6:00 [3]
Strength 6:00 [3]
Sunday Dec 8, 2013 #
Orienteering 27:54 *** 4.15 km (6:44 / km) +6m 6:41 / km
13c shoes: Inov-8 X-Talon 212
Running warm up/down 4:29 [1] 0.81 km (5:33 / km) +3m 5:27 / km
shoes: Inov-8 X-Talon 212
Orienteering race 38:40 *** 6.87 km (5:38 / km) +20m 5:33 / km
16c shoes: Inov-8 X-Talon 212
1e HOC'93 competitie - Veldhuizen. Distance 6,0km.
Splits
Even though I'd checked the courses and control locations and had helped with putting the controls, I just wanted to do some orienteering at close to race pace. Good feeling, easy orienteering obviously. Feeling strong and fast physically too. I was sharp with the orienteering anyway and trying to prevent myself from getting sloppy.
Achilles doing fine, even in the new shoes that I used for the first time today. Right calf a bit tired near the end. Ran with heel pad left.
Running warm up/down 9:43 [1] 1.4 km (6:56 / km) +1m 6:54 / km
shoes: Inov-8 X-Talon 212
Hiking 53:16 [2] ** 4.58 km (11:38 / km) +15m 11:27 / km
13c shoes: Salomon XA Pro 3D Ultra 2
Strength 6:00 [3]
Saturday Dec 7, 2013 #
Strength 5:00 [3]
Hiking 55:33 [2] ** 4.67 km (11:53 / km) +13m 11:43 / km
13c shoes: Salomon XA Pro 3D Ultra 2
Putting out controls for the competition on Veldhuizen.
Strength 6:00 [3]
Wednesday Dec 4, 2013 #
Running 26:31 4.46 km (5:57 / km) +3m 5:56 / km
shoes: Inov-8 F-Lite 240
Didn't plan a run (according to the schedule), but woke up feeling very eager to run and when dad invited me to go I couldn't resist. Bit longer than 2x10' but calves/achilles ok with that. Right achilles a bit tired, not sensitive/painful.
Shoes are great, have to get used to the different running style but it's already feeling more natural than during yesterday's run. Without heel pad left.
Strength 6:00 [3]
Strength 6:00 [3]
Tuesday Dec 3, 2013 #
Strength 6:00 [3]
Running 24:15 4.33 km (5:36 / km) +12m 5:31 / km
shoes: Inov-8 F-Lite 240
Got two new pairs of shoes today that I tried on last week, the Inov-8 F-lite 240 and X-talon 212.
Figured I'd just follow the transition program recommended by Inov-8, since I'm 1) not really used to training yet anyway, and 2) not at all to minimalistic shoes and 3) still having minor achilles problems.
2x10' on the first run, felt good. Still have to adapt to the change in technique though. Ran without heel pad left (normally always use it to prevent right hip from hurting).
Strength 6:00 [3]
Monday Dec 2, 2013 #
Strength 6:00 [3]
Skating 1:20:00 15.0 km (11.3 kph)
Mostly skating together at slow pace but speeded up on my own a few times.
Sunday Dec 1, 2013 #
Strength 5:00 [3]