Training Archive: DangerIn the 7 days ending 2008-03-15:
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| S | M | T | W | H | F | S | ||||||||
Saturday Mar 15 | ||
| Event: BUSA | ||
| Orienteering 1:14:00 [3]**** 8.9 km (8:19 / km) +475m 6:34 / km | |
| spiked:30/33c (injured) shoes: VJ Integrator 2007 | ||
| BUSA Individual
had pretty clean run. lost bit of time on no.7 where I got confused in all the big rock and made a few other small misses and hesitations but nothing big. had to take it very slow in the butterfly section. wasn't going to risk my ankle on the rock. was running fairly strongly on the moor/woods other than that though. ankle was feeling stonger but still a bit fragile | ||
| Running warm up/down 15:00 [2] | |
Mens A - Splits | ||
Thursday Mar 13 | ||
| Running 48:00 [3] | |
| ahr:155 max:189 (injured) shoes: Asics GT-2120 | ||
| went to see Kim before intervals so she could assess the swelling and see what I thought of the mankle. since all the swelling ran away long ago she said I am allowed to train normally and I am allowed to run busa BUT NOT ALLOWED TO RACE :( for the best though.
so strapped up the mankle and pootled down to endcliffe park but was still bit early for intervals so puntered up the hill towards home, met the enormous turn out halfway home so turned back with them to the park. it was only neillface, magic and J so they were gonna go for a steady run. pursuaded them to continue the session as kim had set me a target for the session and I wanted to do it. session: 12 reps in pairs. 1st man goes off hard, 2nd man goes 7sec later chasing down. when man 1 reaches end, both turn and the chase reverses. objective: stride out consistently driving off left leg to strengthen it. there were 7 of us in the end so I ran every time magic did. but I missed out rep 6 and 10 and balance on left with eyes closed to give mankle bit o rest. good hustle | ||
| C • sounds good! 4 | ||
Wednesday Mar 12 | ||
| Orienteering 44:00 [2]*** 6.5 km (6:46 / km) | |
| ahr:146 max:163 spiked:24/24c (injured) shoes: VJ Integrator 2007 | ||
| ShUOC O on Loxely
perfect pre-BUSA area. missed out all the rocky slope bits just to be careful. was running at ok pace at times but am naff in terrain. technically I was legendary but dont think that'll be enough at the weekend. I'm going to struggle at this rate. kim says I should just be careful but am going to see her before intervals tomorrow... | ||
Tuesday Mar 11 | ||
| Running (hill intervals) 47:00 [4] | |
| ahr:160 max:179 (injured) shoes: Asics GT-2120 | ||
| ran to springvale rd, met fluce then did pyramid intervals set up springvale, jogging back to the bottom each time for recovery:
2min; 1.5min; 1min; 45sec; 30sec; 15sec then all the way back up. was knackered by the end. weather held off except for 3mins of hail/rain which arrived just as started the final 2min rep -good mental toughness test. mankle felt mostly ok. hurt a bit in the middle and the bottom of my shin (L) was hurting on a couple of the reps. still cant turn left! and still not able to get near full speed. | ||
| C • Hail Danger! 5 | ||
Monday Mar 10 | ||
| Running 22:00 [2] | |
| ahr:136 max:156 (injured) shoes: Asics GT-2120 | ||
| jog from lecture (mappin) to goodwin
warm down at goodwin jog home with ba-ba | ||
| Core 40:00 [4] | |
| ahr:146 max:180 (injured) shoes: Asics GT-2120 | ||
| 45/15s
did all exercises except for the ones involving jumping where I balanced on my mankle with eyes closed to try to re-gain some proprioception. was shocking at this, right leg swinging all over the place. did quite good this week. completed side lift and side bridge L for first time in months. completed arm walk for first time in weeks. didn't manage to complete side lift and side bridge right but they were my last two exercises.... | ||
Sunday Mar 9 | ||
| Orienteering 28:00 [2]**** 4 km (7:00 / km) | |
| ahr:147 max:174 (injured) shoes: Adidas Swoop II | ||
| ShUOC training on Loughrig
amazing area, all the bracken dead. wish I wasn't mangled so I could have beasted round it. strapped up heavily and pootled round the beginners course, looping off on little lines adding in about 500m to every leg. was trying to keep things simple. pick off big features and keep flowing. (the controls which were out were obviously very easy but I was wanted to keep to paths and short grass to test my ankle) was good fun. got around quite a bit of the area on my travels my route looks like a toddler was given the map and a crayon. | ||
| Orienteering 33:00 [2]**** | |
| ahr:155 max:183 (injured) shoes: Asics GT-2120 | ||
| let Zanthe start on the long course, planning on cathing her up and shadowing. problem was I let her drop over the first brow and by the time I got over the first brow she was mega lost and completely out of sight already!
so I puntered on to number one, then ran up the two biggest hills to admire the views, cut down to number 7, up the track past all the ramblers to number 3 then over the intricate stuff to 8 and back in. mankle felt ok in the terrain, but it was very gentle and not a lot worse than path running and I was being cautious. it is a bit sore this evening so Ice is coming straight for it :D | ||