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Training Log Archive: Bommy T

In the 7 days ending Nov 16, 2009:

activity	#	time	miles		km		+m
Cycling	2	1:53:19	18.26	(6:12)	29.39	(3:51)	460
Running	4	42:00	4.72	(8:54)	7.6	(5:32)
Circuits	1	40:00
Orienteering	2	39:19	3.53	(11:08)	5.68	(6:55)	150
Strength and Conditioning	1	10:00
Total	6	4:04:38	26.51		42.67		610

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Monday Nov 16, 2009 #

Note
(injured)

Physio (Adam this year)

Did lots of cycling over the summer which meant my quads developed more than the muscles next to my knee, so there is an imbalance. Got to do lots of stretching and a few exercises, gentle running is necessary to gradually strengthen the muscles (as long as it isn't painful or too uncomfortable). Concentrate on technique in S&C rather than weight, he's going to talk to DH.

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Saucony Progrid Ride

jog to circuits.

Circuits 40:00 [2]

45/15 did most of them, but some i just did stretching to avoid aggravating my knees.

Sunday Nov 15, 2009 #

Event: DVO regional event - Interland selection

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: inov8 mudclaw O

warm up

Orienteering 5:00 [4] 1.0 km (5:00 / km)
(injured) shoes: inov8 mudclaw O

too far left at 1, then 2 was easy, crossed the wall going to 3 and the heather got knee deep, about halfway to 3 my left knee flared up again, was quite painful, so just walked/jogged back to the finish. Disappointing because it was good yesterday, probably the tough terrain today put more stress on it, and it feels fine on paths or roads. Physio tomorrow.

Saturday Nov 14, 2009 #

Running warm up/down 7:00 [1] 0.8 km (8:45 / km)
shoes: x talons

jog to start and back, no time for a warm up...nearly missed the start!

Orienteering 34:19 [2] 4.68 km (7:20 / km) +150m 6:19 / km
shoes: x talons

Score event on Longshaw after the VHIs. Just wanted to test how my knees are doing, felt fine out, no pain at all. Very sloppy navigtion, was at the back of the start so was aboard the train for the first 7 or so controls. Didn't plan ahead, because i wasn't sure how much i was going to do, ended up missing out the long one, and 2 others by mistake...thought i had already got them.

Will be focused tomorrow.

Friday Nov 13, 2009 #

Cycling 1:30:00 [3] 22.5 km (4:00 / km) +300m 3:45 / km
(injured) shoes: Specialized Epic Comp 05

morning cycle with ash, up through porter brook, through lady cannings, ox stones, down to the road, then back down porter brook. good fun, would have been nice to stay out longer. muddy and slippy out there!

Knees are feeling a lot better today.

Thursday Nov 12, 2009 #

Running 20:00 [2] 4.0 km (5:00 / km)
(injured) shoes: Saucony Progrid Ride

down to hallam and then back after the meeting. Knees are feeling okay on the flat and better uphill, but downhill is a bit dodgy. Got a physio booked for monday.

Strength and Conditioning 10:00 [2]

3*12 of chins,bench dips,crunches.

just while daveH was showing some squats, didn't do the jumping stuff because my knees dont like that.

Good chat with everyone about whats going to happen this year, seems a lot more organised and structured, so i'm feeling excited about winter's training, and getting back on form for the season.

Wednesday Nov 11, 2009 #

Cycling 23:19 [1] 6.89 km (3:23 / km) +160m 3:02 / km
(injured) shoes: Specialized Epic Comp 05

knees are feeling better but still not up for running. wanted to ride my bike again, so went for a short easy trip around some roads.

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