Training Log Archive: fluceluceIn the 28 days ending Feb 28, 2010:
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Sunday Feb 28, 2010 #
Note
(injured)
Hip movement is quite restricted - thought I'd just bruised it on landing but now the bruise has appeared where I landed and doesn't correlate with me not being able to lift my leg I am having to rethink...
Saturday Feb 27, 2010 #
12 PM
Running race 43:54 [3] 4.3 mi (10:13 / mi) +310m 8:20 / mi
Noonstone English Champs 1 - was running conservatively with the aim of really going hard over the moorland section where I had done well before, however 3.25 miles into the race I hit the deck hard! landed on my hip and my head, got up and started moving again but was being overtaken and was barely moving, couldn't correct any wobbles as my right hip was hurt so fell again, this time got picked up by a nice fell runner behind me, got as far as the road then zanthe caught me up.
We were both having such a good race that we decided to just get round, dropped into the valley and started up the tough moor section but within a few steps it was obvious I couldn't finish. Couldn't raise my right leg high enough to run up hill without a massive pain shooting through my hip. This is where I hit stop on the watch and me and zanthe both walked/jogged back.
Extremely dissapointed as was having the best race of my life (without realising as I felt very comfortable) until that point. Was ahead of many pennine I wouldn't normally expect to beat and didn't realise it until they ran past after I fell. Was on for a massive PB (around 10mins!) and a top 15 position....
suppose I have to take that as a good sign that I am on good form for the other races to come, and get the hip fixed quick!
however now there is the question of british champs orienteering or getting my middle counter for the english champs fell running.
We were both having such a good race that we decided to just get round, dropped into the valley and started up the tough moor section but within a few steps it was obvious I couldn't finish. Couldn't raise my right leg high enough to run up hill without a massive pain shooting through my hip. This is where I hit stop on the watch and me and zanthe both walked/jogged back.
Extremely dissapointed as was having the best race of my life (without realising as I felt very comfortable) until that point. Was ahead of many pennine I wouldn't normally expect to beat and didn't realise it until they ran past after I fell. Was on for a massive PB (around 10mins!) and a top 15 position....
suppose I have to take that as a good sign that I am on good form for the other races to come, and get the hip fixed quick!
however now there is the question of british champs orienteering or getting my middle counter for the english champs fell running.
1 PM
Running 45:00 [1]
getting back to the start/finish
Thursday Feb 25, 2010 #
7 PM
Running 2:30:00 [1]
Run on Bleaklow with the thought of joining team Rach for the HPM, realistically, although my heels have skin on them now, they won't last 42miles so it's going to have to be 2011!
Wednesday Feb 24, 2010 #
8 PM
Spinning 45:00 [4]
First spin in a while - forgot how much it can hurt! also forgot to take my inhaler before starting and thought 'oh well, i'm sure it will be fine' - it was mainly but in the first lot of sprints I got very light headed - managed not to fall off the bike though :-) (may have not sprinted so hard after that)
seated climb, sprints, standing climb with hovering and freezing upper body thrown in, sprints (20s on 20s off, 40s on 20s off, 60s on 20s off) then a long climb with seating and standing followed by some good jumps from hovering to standing.
Finally a repeat of the 20/40/60 sprints
seated climb, sprints, standing climb with hovering and freezing upper body thrown in, sprints (20s on 20s off, 40s on 20s off, 60s on 20s off) then a long climb with seating and standing followed by some good jumps from hovering to standing.
Finally a repeat of the 20/40/60 sprints
Spinning warm up/down 15:00 [2]
Tuesday Feb 23, 2010 #
4 PM
Note
(rest day)
Bout time I had one - writing it down now so I don't accidentally go to hills later....
Monday Feb 22, 2010 #
4 PM
cycling warm up/down (gym bike) 10:00 [2] 3.9 km (23.4 kph)
cycling 35:00 [3] 15.2 km (26.1 kph)
ahr:154 max:161
Meant to do a recovery ride as was pretty tired today but felt good once I got going and into a rhythm so went a bit harder than I meant to - level 6.
I liked the display that repeatedly told me to try and average between 70 and 80 rpm even after I'd been averaging 86rpm for half an hour! :-)
I liked the display that repeatedly told me to try and average between 70 and 80 rpm even after I'd been averaging 86rpm for half an hour! :-)
5 PM
circuits 40:00 [4]
45/15s - was utterly distroyed by the end! core stopped working on the last set...
circuits warm up/down 10:00 [1]
circuits warm up/down
Sunday Feb 21, 2010 #
Note
knee twinge is back after tussocky bits of running and thick mud - think I need to get some new insoles and strengthen something but I'm not sure what...
9 AM
orienteering 48:37 [2] 6.3 km (7:43 / km)
Collecting in controls from the long o and night o
3 PM
Running 1:11:23 [2] 7.7 mi (9:16 / mi) +160m 8:43 / mi
Run in the snow with zanthe through rivelin, think i ran a bit too soon after eating as felt a bit sick at the end of rivelin so went slow
route: http://www.mapmyrun.com/route/gb/norton/3381266774...
route: http://www.mapmyrun.com/route/gb/norton/3381266774...
Saturday Feb 20, 2010 #
10 AM
orienteering 1:45:00 [2] 14.0 km (7:30 / km)
Putting out, rearranging and collecting controls for a corperate day event in burford nr oxford with Marcus and Ian
Friday Feb 19, 2010 #
4 PM
Swimming 43:00 [3] 1.65 km (26:04 / km)
10 BS
pyramid = 22 lengths
3BS
4XFC arms only
4XFC
2XBS
5XFC
total = 50 lengths
pool was packed! not too bad at the start, saw ash who had just completed a 100 lengths! (puts my 50 to shame).
Then it got busier and there appeared to be a girl being taught to swim by her friends in half of the fast lane.
pyramid = 22 lengths
3BS
4XFC arms only
4XFC
2XBS
5XFC
total = 50 lengths
pool was packed! not too bad at the start, saw ash who had just completed a 100 lengths! (puts my 50 to shame).
Then it got busier and there appeared to be a girl being taught to swim by her friends in half of the fast lane.
Thursday Feb 18, 2010 #
Note
Heard today that I got the PhD at the medical school - so will be sticking around sheffield for another 3 years investigating the effects of vibrational stimulation on the tibia compared to physical exercise! :-)
C • cool 2
6 PM
Running warm up/down 17:44 [1] 2.0 mi (8:52 / mi) +55m 8:10 / mi
To endcliffe park
Running warm up/down 20:54 [1] 2.0 mi (10:27 / mi) +67m 9:28 / mi
Run back from endcliffe
Running (intervals) 19:42 [3] 2.52 mi (7:49 / mi) +37m 7:29 / mi
Intervals - Middle, long and short runs in 3s so short runner got most rest, long got least - managed 3 sets but by the start of the third could feel my heel rubbing so stopped after 3 sets instead of completing the 25mins.
NB shoes were not the job tonight - needed mudclaws - was slipping all over the place, felt like I was wearing road shoes! hence the effort 3 as i couldn't grip enough to run any harder...
Good first intervals session back!
NB shoes were not the job tonight - needed mudclaws - was slipping all over the place, felt like I was wearing road shoes! hence the effort 3 as i couldn't grip enough to run any harder...
Good first intervals session back!
C • NB 3
Running warm up/down 10:00 [2] 1.2 mi (8:20 / mi)
wu/wd at intervals and stretching
Wednesday Feb 17, 2010 #
12 PM
cycling 1:27:54 [3] 20.52 mi (14.0 mph) +400m
shoes: Ridley Pave
Lunchtime ride - from S10 along fulwood road and across to ringinglow via massive hill - ringinglow - burbage bridge - fox house - back via sandygate way. Was a little chilly! came back looking a bit like a snowman!
Felt really good for some reason today!
got to s10 where I was told I wasn't supposed to leave things in the lockers and go out of the building...well...I wasn't going to sit on an exercise bike for an hour and a half!
route - http://www.mapmyride.com/route/gb/norton/898126642...
Felt really good for some reason today!
got to s10 where I was told I wasn't supposed to leave things in the lockers and go out of the building...well...I wasn't going to sit on an exercise bike for an hour and a half!
route - http://www.mapmyride.com/route/gb/norton/898126642...
C • s10 2
Tuesday Feb 16, 2010 #
4 PM
Mountain Biking (on road) 23:00 [2] 3.5 mi (9.1 mph) +130m
shoes: Scott Aspect 45
To eccy woods - nearest entrance
Mountain Biking (on road) 16:19 [3] 3.5 mi (12.9 mph) +64m
shoes: Scott Aspect 45
Back from eccy woods
MTBO 44:09 [2]
shoes: Scott Aspect 45
Bits and pieces of route choice around eccy woods with helen - found our first instinctive routes were mainly right!
Rode past a women walking a dog and I swear it was Jessica Ennis!
Rode past a women walking a dog and I swear it was Jessica Ennis!
Monday Feb 15, 2010 #
4 PM
cycling (gym bike) 30:00 [3] 14.0 km (28.0 kph)
Pre circuits bike - didnt have my key thing and the machine wouldnt tell me how far I went without it so I have guessed based on Watts and what I've done before
5mins effort 2 spin on level 6
then 20mins effort 4:
5min level 7
1min for each of level 8,9,10,11,12 (ow 12 hurt!) (5mins)
5mins level 8
5mins level 7/6
then 5mins effort 1 on level 3 to cool down a bit
5mins effort 2 spin on level 6
then 20mins effort 4:
5min level 7
1min for each of level 8,9,10,11,12 (ow 12 hurt!) (5mins)
5mins level 8
5mins level 7/6
then 5mins effort 1 on level 3 to cool down a bit
5 PM
circuits 40:00 [4]
45/15s - managed most of the jumpy ones today - heel is deffinately getting better but want it to heal properly before running on it and ruining it again!
Sunday Feb 14, 2010 #
12 PM
Swimming 26:00 [3] 1.05 mi (24:46 / mi)
10BS in 6 mins
then pyramid 2FC,1BS, 4FC,1BS,6FC,1BS,4FC,1BS,2FC....
getting a bit faster but arms were tired today! my BS is soooo much faster than FC!
then pyramid 2FC,1BS, 4FC,1BS,6FC,1BS,4FC,1BS,2FC....
getting a bit faster but arms were tired today! my BS is soooo much faster than FC!
Saturday Feb 13, 2010 #
11 AM
MTBO race 1:46:47 [4] *** 13.5 km (7:55 / km)
spiked:23/24c shoes: Massi Carbon Pro
1st MTBO of the year , hilly and a little boggy in places...- started off and didn't feel I was reading the map too well but got into it and a bit more flowing in the middle of the course.
Not fit enough for a great performance yet (legs gave up at 11) but happy with the nav! only one bad route choice and one mistake (cost 3mins) due to a breif lack in concentration while eating wine gums and not having a compass...
Not fit enough for a great performance yet (legs gave up at 11) but happy with the nav! only one bad route choice and one mistake (cost 3mins) due to a breif lack in concentration while eating wine gums and not having a compass...
Friday Feb 12, 2010 #
5 PM
Swimming 16:00 [3] 0.5 km (32:00 / km)
Swim with wil - arms felt the second session in 2 days - couldnt really be bothered to carry on after 15 lengths...
2BS
12FC
1 fast FC
2BS
12FC
1 fast FC
Thursday Feb 11, 2010 #
Note
Blister is healing slowly - felt fine on the bike and thought about testing it out on a treadmill after but when I got off the bike it was still too uncomfortable to walk to try running
10 AM
cycling (gym bike) 25:00 [3] 11.25 km (27.0 kph)
ahr:168 max:178
Yes! exercise! 5 mins warm up then increasing intensity by increasing level but keeping rpm around 90. level 6 for 5 mins, 7 for 5mins, 8 for 5 mins (started to struggle to keep the rpm) 6 for 5 mins then level 4 but aiming to keep rpm above 105 for a bit of leg speed for 5 mins.
Found it difficult to keep going hard on my own on an exercise bike - could feel the pain
Found it difficult to keep going hard on my own on an exercise bike - could feel the pain
cycling warm up/down 5:00 [1] 1.85 km (22.2 kph)
easy spin warm down
11 AM
Swimming 25:00 [3] 0.99 km (25:15 / km)
warm up 4XBS
pyramid - 2FC,1BS,4FC,1BS,6FC,1BS,4FC,1BS,2FC
2BS,2FC to finish
total = 30lengths
pyramid - 2FC,1BS,4FC,1BS,6FC,1BS,4FC,1BS,2FC
2BS,2FC to finish
total = 30lengths
6 PM
Running 28:28 [3] 3.86 mi (7:22 / mi) +119m 6:44 / mi
Run down to intervals and back - decided to test the heel out as it felt much better as I walked back from uni. was a bit late so ran pretty hard up to spar!
Heel was ok until I went off road across the field - intervals would have destroyed it so did strides and ran back
Heel was ok until I went off road across the field - intervals would have destroyed it so did strides and ran back
Wednesday Feb 10, 2010 #
Note
Ran out of time again - bring on friday!
Tuesday Feb 9, 2010 #
9 PM
Note
Another long day with no time for training this time - just got back from setting up sports fair for tomorrow, back onto the presentation planning for friday!
could really do with not wearing shoes and not walking anywhere for a week - sadly I've walked more than ever in the last 2 days and been on my feet for a LOT of the day - its getting a bit painful
could really do with not wearing shoes and not walking anywhere for a week - sadly I've walked more than ever in the last 2 days and been on my feet for a LOT of the day - its getting a bit painful
Monday Feb 8, 2010 #
Note
Heels utterly distroyed - can't walk properly so running is not a good idea - would result in some heavy compensation for not using the left foot - mebbe hopping for the next week will work
4 PM
cycling (gym bike) 35:00 [2] 13.51 km (23.2 kph)
Bit of a recovery spin/warm up for circuits to prevent running.
Progressively increased the intensity slightly (130-144watts) then upped it for 5 mins at the end to 160ish watts, but still not too hard
Progressively increased the intensity slightly (130-144watts) then upped it for 5 mins at the end to 160ish watts, but still not too hard
5 PM
circuits 40:00 [3]
45-15s - concentrated on getting the core bits properly right - think I did - replaced jumpy ones with more core - lots of side lifty things
Sunday Feb 7, 2010 #
10 AM
orienteering race 1:16:27 [3] 8.0 km (9:33 / km) +190m 8:33 / km
1st half of Tim Watkins Trophy - felt good and managed to orienteer well for the first time since september!
Blisters survived until control 17 - then started hurting enough that I wasn't running properly - walked up the hill to 20 and going to 22 decided to stop before I couldnt drive home - was heading back when Lizzie caught me and suggested jogging another couple so did 22 and started up the hill to 23 before jogging back. Lost about 2mins in total on the 21 controls.
Ran mainly with Nic, Maria and Lizzie - zanthe said we weren't far behind Jenny either but I didn't see her after the score at the start
Glad I started as it proved to me I can still read maps! was glad I stopped when I did too as my left heel was bleeding when I removed the plaster and I had made the two on the soles of my feet worse - bit of cross training in order for them to fix properly now I think
Blisters survived until control 17 - then started hurting enough that I wasn't running properly - walked up the hill to 20 and going to 22 decided to stop before I couldnt drive home - was heading back when Lizzie caught me and suggested jogging another couple so did 22 and started up the hill to 23 before jogging back. Lost about 2mins in total on the 21 controls.
Ran mainly with Nic, Maria and Lizzie - zanthe said we weren't far behind Jenny either but I didn't see her after the score at the start
Glad I started as it proved to me I can still read maps! was glad I stopped when I did too as my left heel was bleeding when I removed the plaster and I had made the two on the soles of my feet worse - bit of cross training in order for them to fix properly now I think
Saturday Feb 6, 2010 #
12 PM
Running 1:50:00 [3] 7.75 mi (14:12 / mi) +744m 10:56 / mi
Run in the Lakes with nic, zanthe, nails and Hobbs no Bobs! Half way up pike o blisco - rossett pike, crinkle crags - pike o blisco - back
Blisters a bit sore but not too bad - need to practice running uphill for half an hour at a time
route: http://www.mapmyrun.com/route/gb/wakefield/5601265...
Blisters a bit sore but not too bad - need to practice running uphill for half an hour at a time
route: http://www.mapmyrun.com/route/gb/wakefield/5601265...
Friday Feb 5, 2010 #
3 PM
Swimming 35:00 [3] 1.3 km (26:55 / km)
NO MORE EXAMS!
celebratory swim:
pyramid 2FC-1BS-4FC-1BS-6FC-1BS-4FC-1BS-2FC
10xFC
4XBS
4XFC
total = 40 lengths - felt pretty good
celebratory swim:
pyramid 2FC-1BS-4FC-1BS-6FC-1BS-4FC-1BS-2FC
10xFC
4XBS
4XFC
total = 40 lengths - felt pretty good
Thursday Feb 4, 2010 #
Note
(rest day)
Nackered - brain has stopped functioning so the exam tomorrow will be a bit hit and miss...hopefully the right question will be asked
7 PM
Running 24:28 [2] 2.86 mi (8:33 / mi) +92m 7:47 / mi
After saying I wasn't doing anything today Zanthe talked me out of the house - it didn't take too much persuading.
Crookesmoor Road - Crookes - Walkley - back down south road - home
Crookesmoor Road - Crookes - Walkley - back down south road - home
Wednesday Feb 3, 2010 #
Note
Presentation done! One exam to go! So tired! Snow again
6 PM
Running warm up/down 12:24 [2] 1.4 mi (8:51 / mi) +48m 8:00 / mi
Run to Hallam via rachels
7 PM
S&C 1:00:00 [3]
SYO clubnight - kim did lots of core and glute and fast feet with us - I need to improve the fast feet bit most! You could tell I don't run 400m
First S&C for about 2 months....this could hurt tomorrow
I am so so tired now! Time for a rest day!
First S&C for about 2 months....this could hurt tomorrow
I am so so tired now! Time for a rest day!
8 PM
Running warm up/down 10:30 [2] 1.3 mi (8:05 / mi) +41m 7:21 / mi
Back from hallam via park
Tuesday Feb 2, 2010 #
Note
Padded up the blisters well enough not to feel them apart from when putting shoes on or off :-) ITB getting looser with stretching but still a little tight ish
6 PM
Running 25:37 [3] 3.6 mi (7:07 / mi) +58m 6:47 / mi
Run to Vanessa and Laura's to run through presentation ready for tomorrow morning.
Home - Broomhill - Fulwood Road to Tom Lane - down the road opposite tom lane - riverdale road - endcliffe vale road - Brocco Bank - Vanessa and Lauras.
Set off a bit late but didn't mean to run fast - then my legs felt good so thought I'd do a tempo run - then remembered they were too tired to keep tempo going so sort of level 3 with bursts of level 4 involved...
Home - Broomhill - Fulwood Road to Tom Lane - down the road opposite tom lane - riverdale road - endcliffe vale road - Brocco Bank - Vanessa and Lauras.
Set off a bit late but didn't mean to run fast - then my legs felt good so thought I'd do a tempo run - then remembered they were too tired to keep tempo going so sort of level 3 with bursts of level 4 involved...
7 PM
Running 11:57 [2] 1.55 mi (7:43 / mi) +64m 6:50 / mi
Run back after presentation giving - I'm going to have to not make any mistakes to stay within ten minutes tomorrow!
Monday Feb 1, 2010 #
5 PM
Running 50:00 [2] 5.4 mi (9:16 / mi) +136m 8:35 / mi
Recovery run with Zanthe - out along fulwood road, up tom lane and back. ITB was feeling pretty tight and uphill was felt a lot in the heels! Glad I've decided to give open5 a miss as it would be a very painful experience (mainly when it came to the shoe change)