Training Log Archive: Jon XIn the 31 days ending Jan 31, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| 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 | We | Th | Fr | Sa | |||||||||||||||||||||||||||||||||||
Saturday Jan 31, 2015 #
4 PM
Running 46:00 [1] 4.68 km (9:50 / km) +160m 8:24 / km
shoes: Inov8 X-talon 2014
In West Cork for the weekend. Tourism trot round Three Castles Head with MC, great place.
Cautious on the uphill but calf seemed okay.
Guinness and two bowls of seafood chowder at Ireland's most southerly pub (O'Sullivans in Crookhaven) for recovery fuelling, excellent.
Cautious on the uphill but calf seemed okay.
Guinness and two bowls of seafood chowder at Ireland's most southerly pub (O'Sullivans in Crookhaven) for recovery fuelling, excellent.
Friday Jan 30, 2015 #
Note
Physio. No pain. He reckoned what was there mostly felt like scar tissue not tightness, so maybe a tear after all. Ease back into running. And fingers crossed...
Wednesday Jan 28, 2015 #
6 PM
Orienteering 35:00 [1] 3.54 km (9:53 / km) +30m 9:29 / km
shoes: Inov8 X-talon 2014
Gentle walk/jog round the first part of the night race at Bannockburn, went off after the mass start and collected the first 11 controls.
A bit nervous of how my calf would be, and walked up all the steps and slopes. Plus a little standing about when I caught up the backmarkers (!).
Seemed to go okay - calf felt a bit weird but not as tight as before, and no worse afterwards. Definitely not fully healed yet though, much massage and rolling still to go.
Nonetheless, maybe another (slightly more continuous) little run tonight before physio on Friday....
A bit nervous of how my calf would be, and walked up all the steps and slopes. Plus a little standing about when I caught up the backmarkers (!).
Seemed to go okay - calf felt a bit weird but not as tight as before, and no worse afterwards. Definitely not fully healed yet though, much massage and rolling still to go.
Nonetheless, maybe another (slightly more continuous) little run tonight before physio on Friday....
Monday Jan 26, 2015 #
6 PM
Pilates 35:00 [2]
weight:77.7kg
At least I haven't put weight ON at CLS....
Circuits 20:00 [2]
Calf definitely improving but not ready for all the exercises yet. Similarly no post-circuits jog. Maybe later this week.....
Sunday Jan 25, 2015 #
11 AM
Road biking 1:08:56 [3] 29.5 km (2:20 / km) +425m 2:11 / km
FVO training/coaching day at McLaren Leisure Centre.
A ride during the running sessions - southwards over the Big Braes, across to Thornhill, up and over Mini Braes northwards, turn around and ascent of Mini Braes from the north, turn again and back to the Leisure Centre.
Drizzly but not too windy.
Not feeling too strong on the climbs, quads a bit heavy/tired still.
A ride during the running sessions - southwards over the Big Braes, across to Thornhill, up and over Mini Braes northwards, turn around and ascent of Mini Braes from the north, turn again and back to the Leisure Centre.
Drizzly but not too windy.
Not feeling too strong on the climbs, quads a bit heavy/tired still.
Saturday Jan 24, 2015 #
Note
(injured) (rest day)
Bought some winter biking kit (gloves and overshoes). Let's hope that is enough to speed up the return to running...
Friday Jan 23, 2015 #
Note
Another great FVO trip to La Santa.
Surely the most successful we have had in terms of the mini competitions - amongst the group we had the overall and team winners in all of duathlon, aquathlon, half-marathon and triathlon.
Rumour has it that there was also a 10km race and that Roger and Ross 'only' took the minor medals - no sign of any results for that though so maybe it was just an illusion....
Surely the most successful we have had in terms of the mini competitions - amongst the group we had the overall and team winners in all of duathlon, aquathlon, half-marathon and triathlon.
Rumour has it that there was also a 10km race and that Roger and Ross 'only' took the minor medals - no sign of any results for that though so maybe it was just an illusion....
Note
(injured) (rest day)
Physio.
Dry needling to my calf.
Ouch.
Dry needling to my calf.
Ouch.
Thursday Jan 22, 2015 #
11 AM
Road biking 59:33 [3] 24.05 km (2:29 / km) +268m 2:21 / km
One last ride before lunch and tax to airport.
Virtually the same loop as with the guys on Friday (slightly shorter in Tinajo).
Then I felt strong, today my legs were shot and I felt like I had spent far too many hours drinking in a nightclub...
Virtually the same loop as with the guys on Friday (slightly shorter in Tinajo).
Then I felt strong, today my legs were shot and I felt like I had spent far too many hours drinking in a nightclub...
Wednesday Jan 21, 2015 #
8 AM
Road biking race 27:51 [5] 13.8 km (2:01 / km) +193m 1:53 / km
Bike leg of mini-tri, in a team with MC swimming and Elle running.
MC swam well and I set out three mins behind Will and only one min behind Rog and Tim (who were neck-and-neck heading out of transition).
Set out hard to try and catch the one min and passed lots but didn't get near them - could see them ahead up the climb but gap remained similar.
Back down into a headwind again, worked hard all the way and got a few more places on the last stretch.
Louise ran well and another team diploma secured! Congrats to Will on a good win ahead of Rog and Tim - only a 30sec cushion heading into the run but sealed the deal with the fast run split.
A few seconds quicker than on Monday - formal timing including the transitions/chip swapping had me on exactly the same (28:45) and second fastest again. Rog had 28:22 for fastest split.
MC swam well and I set out three mins behind Will and only one min behind Rog and Tim (who were neck-and-neck heading out of transition).
Set out hard to try and catch the one min and passed lots but didn't get near them - could see them ahead up the climb but gap remained similar.
Back down into a headwind again, worked hard all the way and got a few more places on the last stretch.
Louise ran well and another team diploma secured! Congrats to Will on a good win ahead of Rog and Tim - only a 30sec cushion heading into the run but sealed the deal with the fast run split.
A few seconds quicker than on Monday - formal timing including the transitions/chip swapping had me on exactly the same (28:45) and second fastest again. Rog had 28:22 for fastest split.
Road biking 30:00 [3] 10.0 km (3:00 / km)
Riding up and down supporting the runners, then a short recovery spin out to far end of La Santa village and back.
4 PM
Stretching 50:00 [1]
Another painful Release & Unwind session. Foam roller not so dreadful on my quads as before. Just as dreadful on the ITBs though.
5 PM
Mountain biking 29:25 [2] 6.68 km (4:24 / km)
Short mountain bike jaunt with Rosco - up towards the volcano to look for the runners (who had sneaked past us by running back down the road), then down to the coast and back through ghost town.
Tuesday Jan 20, 2015 #
9 AM
Road biking 2:36:14 [3] 67.8 km (2:18 / km) +775m 2:11 / km
CLS "Advanced" group ride.
Educational...
No problem riding on the group on the climb to Soo but struggled to stay with it descending to Famara. Again no problem on the long climb out of Famara or the steeper climb through Teguise.
But again couldn't hold wheel on the descent that followed and had to let the group go so not holding it up.
Did a very similar but several km shorter loop (climbed back to Teguise and dropped down, they went longer but lower via Manrique's house), found it pretty brutal coming solo into the wind across the 'fake fire mountains'. Caught by them again leaving Tinajo which made for a speedy descent but again dropped just getting to La Santa village.
One to think about - would expect weight advantage on the descent and disadvantage on the climbs, strange to find the weakness the other way round.
Educational...
No problem riding on the group on the climb to Soo but struggled to stay with it descending to Famara. Again no problem on the long climb out of Famara or the steeper climb through Teguise.
But again couldn't hold wheel on the descent that followed and had to let the group go so not holding it up.
Did a very similar but several km shorter loop (climbed back to Teguise and dropped down, they went longer but lower via Manrique's house), found it pretty brutal coming solo into the wind across the 'fake fire mountains'. Caught by them again leaving Tinajo which made for a speedy descent but again dropped just getting to La Santa village.
One to think about - would expect weight advantage on the descent and disadvantage on the climbs, strange to find the weakness the other way round.
2 PM
Stretching 1:00:00 [1]
Stretch and Relax, ideal for post biking.
Properly sunny for this. Which was nice.
The end of the class was murder....
Properly sunny for this. Which was nice.
The end of the class was murder....
Monday Jan 19, 2015 #
8 AM
Road biking race 28:14 [5] 14.0 km (2:01 / km) +196m 1:53 / km
Bike leg of the Duathlon with MC doing the two runs. Beasted it up the hill to Tinajo and up to 6th overall but with all the guys still ahead (Rog/Tim/Ross finished first three).
All alone on the very windy descent but gradually got Will in sight ahead. Caught him between La Santa village and the complex and managed to get away. He got back past MC on the second run but we were 6th overall and first team, that'll do nicely :)
All alone on the very windy descent but gradually got Will in sight ahead. Caught him between La Santa village and the complex and managed to get away. He got back past MC on the second run but we were 6th overall and first team, that'll do nicely :)
11 AM
Road biking 1:55:00 [3] 40.1 km (2:52 / km) +454m 2:43 / km
"Recovery" ride with Tim and Colin. Horrifically windy as well as a joyous downpour as we rode into the wind down to Famara. Enjoyed it but in the wind not as easy as anticipated or intended!
6 PM
Padel Tennis 40:00 [1]
With Rosco plus MC and the tour travel rep for some of it.
Not the perfect calf-protecting activity but didn't run around tooo much....
Not the perfect calf-protecting activity but didn't run around tooo much....
Sunday Jan 18, 2015 #
9 AM
Road biking 1:56:20 [3] 50.4 km (2:18 / km) +548m 2:11 / km
Group "intermediate" ride, decent group and with Rosco, Will, Rog and Tim all in it too. Out via Famara and then a loop through Conil (I think?), before back to Tinajo and the descent home. All very civilised with the Green Team there to ride on the front.
11 AM
Stretching 30:00 [1]
Stretch and Relax. Missed the start because of the biking, the rest was perfect for post-biking.
3 PM
Fitball 1:00:00 [1]
Fitball. A couple of pretty horrific painful exercises for the abs.....
4 PM
Stretching 1:00:00 [1]
....but nothing compared to the horrific nature of some of the foam rolling in the "Release and Unwind" class that followed Fitball.
Saturday Jan 17, 2015 #
10 AM
Turbo Trainer 25:00
Watt Test on the static bike.
Power output required increasing every two mins.
Couldn't hold the 340watt level.
Test result 318w or 4.08 watt/kg.
Think I could measure a little higher now I understand the test (and if I set the bike up better..)
Power output required increasing every two mins.
Couldn't hold the 340watt level.
Test result 318w or 4.08 watt/kg.
Think I could measure a little higher now I understand the test (and if I set the bike up better..)
11 AM
Golf 40:00 [1]
Golf instruction at the new golf facility, very useful.
Looking forward to a showdown with Dixie now.....
Looking forward to a showdown with Dixie now.....
12 PM
Yoga 55:00 [1]
Mr Yoga is still here! Nice mellow session.
2 PM
Road biking 1:28:17 [3] 37.14 km (2:23 / km) +477m 2:14 / km
Solo ride out to Tinajo - and then as weather was decent, pressed on to Timanfaya and over the col. Got a bit enthusiastic and descended as far as the camels before turning round. To discover the headwind was a lot more brutal than anticipated! So brutal that the largely downhill ride home took longer than the ride out.....
5 PM
Road biking 45:00 [2] 12.0 km (3:45 / km)
Lots of riding up and down supporting the 5km/10km runners.
Friday Jan 16, 2015 #
11 AM
Stretching 40:00 [1]
Stretch and Relax. WIthout the Relaxing.
1 PM
Road biking 55:15 [3] 24.92 km (2:13 / km) +277m 2:06 / km
Soo-Tinajo loop with Rosco, Rog, Will and Tim.
Got out there eventually after extraordinary levels of faffing by me. It was very windy and very wet. Given faffing I felt I had to do my share of riding on the front into the wind...
Got out there eventually after extraordinary levels of faffing by me. It was very windy and very wet. Given faffing I felt I had to do my share of riding on the front into the wind...
4 PM
Pilates 50:00 [1]
Fairly gentle. Good.
5 PM
Note
(injured)
Physio/massage in the evening. Magic tape....
Thursday Jan 15, 2015 #
5 PM
Running 1:07:00 [2] 10.34 km (6:29 / km) +153m 6:02 / km
shoes: Brooks Ghost 7
Club La Santa!
The Ridge Run :)
Calf gave up the ghost within 10mins :(
Always a bit hopeful to think my calf would be okay for running this week - tightened up almost immediately. Stopped for a few mins but eventually decided that as I could jog I was going to do so as long as it didn't get any worse. Knew it wasn't really wise but clear it would be my only run of the week so decided to do it anyway.
The Ridge Run :)
Calf gave up the ghost within 10mins :(
Always a bit hopeful to think my calf would be okay for running this week - tightened up almost immediately. Stopped for a few mins but eventually decided that as I could jog I was going to do so as long as it didn't get any worse. Knew it wasn't really wise but clear it would be my only run of the week so decided to do it anyway.
Wednesday Jan 14, 2015 #
Note
(injured) (rest day)
Back from London in time for evening physio appointment. Definitely improved and got a positive prognosis for running at CLS although definite need for due care and caution and pre/post run stretching....
Tuesday Jan 13, 2015 #
Note
(injured) (rest day)
Progressed to single leg calf raises now. Still not right though. Definitely not risking running until I get to Lanzarote...
Monday Jan 12, 2015 #
Note
(injured) (rest day)
Athlete support fund meeting then last flight of the day out of Edinburgh airport. Got there just as the flight was closing - figured I was a tad late when I was all alone going through security scanning, it is all very efficient when there are 8 staff to 1 passenger !
Sunday Jan 11, 2015 #
10 AM
Road biking 1:16:00 [3] 29.06 km (2:37 / km) +308m 2:29 / km
Calf not up to joining the FVO marathon posse for any of their 20k-30k variants round Loch Ard forest - so out with the road bike, wet/windy/cold weather and my inadequate winter biking kit notwithstanding.
Started at Aberfoyle and headed towards Stronachlachar. Towards the top of the road it got a bit snowy and once the car tracks showed that people had been skidding, I decided I should turn round. Glad I did, got quite cold enough in the time it took to descend to the car from there, when I got back my hands were too frozen to be able to access the car key or to get my bike helmet off!
Soup and coffee and scones in the cafe were suitably restorative :)
Started at Aberfoyle and headed towards Stronachlachar. Towards the top of the road it got a bit snowy and once the car tracks showed that people had been skidding, I decided I should turn round. Glad I did, got quite cold enough in the time it took to descend to the car from there, when I got back my hands were too frozen to be able to access the car key or to get my bike helmet off!
Soup and coffee and scones in the cafe were suitably restorative :)
Saturday Jan 10, 2015 #
6 PM
Turbo Trainer 40:00 [3]
(injured)
Tester to see if biking an option tomorrow.
Friday Jan 9, 2015 #
Note
(injured) (rest day)
More physio. Angela today, hadn't seen her for ages, hadn't realised what a bad injury she is recovering from.
Thursday Jan 8, 2015 #
Note
(injured) (rest day)
Physio. Promising news. Doesn't think calf torn. Stretching and strengthening exercises. One week to La Santa trip....
Wednesday Jan 7, 2015 #
Note
(injured) (rest day)
Calf not good. Thought about going to night race and walking round the short course, but thought better of it as I couldn't walk properly. Went to pub though :)
Tuesday Jan 6, 2015 #
6 PM
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Brooks Ghost 7
With Rog from the uni, out to meet Ochils. Except I had the wrong location....
Running tempo 10:00 [4] 2.0 km (5:00 / km) +40m 4:33 / km
shoes: Brooks Ghost 7
...so then swiftly up Ferniebank Brae and along to the correct location at Abercromby Drive...where reps had already started...
Intervals hills 9:54 2.0 km (4:57 / km) +150m 3:36 / km
(injured) shoes: Brooks Ghost 7
...so joined in immediately for the continuous 'run up, run down, repeat for fifteen mins' session.
Managed ten reps in just under ten mins, gradually dropping back from Bob and Rog, then tight calf turned to very tight calf to sore calf all in a few seconds. Stopped then but possibly not in time to avoid some damage.
Stretched for five mins but couldn't warm down, had to walk/hobble back.
Not good. Treatment and fingers crossed it is just very tight rather than anything else.
We shall see...
Managed ten reps in just under ten mins, gradually dropping back from Bob and Rog, then tight calf turned to very tight calf to sore calf all in a few seconds. Stopped then but possibly not in time to avoid some damage.
Stretched for five mins but couldn't warm down, had to walk/hobble back.
Not good. Treatment and fingers crossed it is just very tight rather than anything else.
We shall see...
Monday Jan 5, 2015 #
1 PM
Running 43:30 [3] 8.24 km (5:17 / km) +60m 5:06 / km
shoes: Brooks Ghost 7
Recovery trot from work out to Cambusbarron and back through King's Park. Raining.
6 PM
Pilates 20:00 [1]
weight:78.1kg
Just the two kilos gained over the festive period....
Circuits 35:00 [2]
shoes: bargain Newtons
Running 22:56 [3] 4.45 km (5:09 / km) +20m 5:02 / km
shoes: bargain Newtons
Round Dunblane with Rosco.
Sunday Jan 4, 2015 #
9 AM
Running 2:10:40 [3] 27.01 km (4:50 / km) +284m 4:36 / km
shoes: Brooks Ghost 7
From Ashfield with Fanni and Roger, through Dunblane and out to Moon Cottage, then back via Carse of Lecropt, Kippenrait Glen, and along the river from Dunblane back to Ashfield.
Safe to say I would have been moving a bit slower from about 8km onwards had I been on my own...
Safe to say I would have been moving a bit slower from about 8km onwards had I been on my own...
Saturday Jan 3, 2015 #
1 PM
Mountain run/walk 2:00:00 [1] 7.0 km (17:09 / km) +600m 12:00 / km
shoes: Inov8 X-talon 2014
Up Ben Ever from Alva with MC - up the land rover track and then up the fence. Pretty strong and very cold wind, snowy up high with a sharp icy crust - not a weight bearing one, which made it quite hard work. Then down the spur and path to the sheepfold, ran the last 2-3km.
Friday Jan 2, 2015 #
3 PM
Running 1:29:29 [3] 11.9 km (7:31 / km) +460m 6:18 / km
shoes: VJ Falcon 2013
Up to Carleatheran trig, snow higher up and a monster headwind all the way, took ages to get there! Nice window of clear sky until part way back down, couldn't outrun the big black cloud though..
Thursday Jan 1, 2015 #
3 PM
Running 59:35 [3] 7.25 km (8:13 / km) +257m 6:59 / km
shoes: VJ Falcon 2013
Used the last hour of daylight to start investigating the forestry work in Touch. Lots of felling in the NW corner but also a big extension to the dead end track which makes it a lot easier and quicker to get into it from our house.
From there up the forest road and then through to the woodland trig (nice forest there). Out to the moorland for some 'invigorating' wind and rain, and down home as it got dark.
From there up the forest road and then through to the woodland trig (nice forest there). Out to the moorland for some 'invigorating' wind and rain, and down home as it got dark.