Training Archive: andrewdIn the 7 days ending 2008-04-19:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
|
| ||||||||||||
| S | M | T | W | H | F | S | ||||||||||||
Saturday Apr 19 | ||
| Event: British Long Champs | ||
| Running warm up/down 35:00 [1]3 km (11:40 / km) | |
| shoes: Swoops | ||
| run to start, running back and forth along track there doing dynamic stretching.
being really really careful with my calf, dunno why! then a warm down 1km or so afterwards, couldn't face any more | ||
| Orienteering race 2:05:12 [5]***** 15.7 km (7:58 / km) +350m 7:10 / km | |
| spiked:25/34c shoes: Swoops | ||
| Damn that was fun.
Calf held up brilliantly, I was shocked. Had decided beforehand to jog the first 3 controls, pick a couple of bail-out points 'just in case'. first couple of controls were scrappy as a result. Settled down into a good pace after that, faffed about after 5 after hitting an un-mapped ride and getting confused. My final bail-out was 16 and I was feeling ace so I just kept plugging away at my slow pace. Legs were struggling when I hit the shitty green section at the end (after about 1hr50 of running in gorgeous white forest) but I kept it slow and hit the controls well. Culbin is stunning. Was 40th on M21E, which I'm pretty chuffed about (uk cup points, woop) as I've been injured / lazy for the last 2 years so finally getting back into my 'O' is brilliant. Beat a pile of people I knew I'd struggle to beat, only pity about this run was not breaking 2hrs, but hey, I enjoyed it immensely and was pleased with my run. Picked up 2 blisters on the instep of my foot, right was especially bad - compeed and strapping required for tomorrow, didn't really affect run today. Much improvement to be done in running ability, getting passed by old men (no offence if Graeme reads this!) was a bit frustrating! Oli J won in 81 mins, silly-fast time. Results http://www.grampoc.com/BOC2008%20Results%20Individ... Splits http://www.grampoc.com/BOC2008%20Results%20Individ... | ||
M21E - Splits | ||
Friday Apr 18 | ||
| MTB (commute) 25:00 [2]3.6 km (6:57 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| what a crock of sh*t
pissing down with rain so a bit miserable anyway pulling away from lights that have just gone to green and a guy (suit and briefcase) deciedes to amble, nay, crawl across the road while the red man was staring into his face. So I see him and decide not to ride through him, I'm nice like that, so I slow down and wobble a bit. bam. Taxi's mirror smashes into my handle bar / hand, so I glare at the guy in the suit, then make the taxi driver wind his window down and shout at him a bit, apparently he never saw the guy, he looks apologetic. Nothing is broken (except his mirror, haha) so I bugger off to work. Starting to hurt now though, typing is painful :( | ||
| MTB 20:00 [3]4 km (5:00 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| not as exciting as the journey in to work
off to BOC now :D | ||
Thursday Apr 17 | ||
| MTB 20:00 [1]3.6 km (5:33 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| lovely morning - if I'd had a heart rate monitor there'd have been a big spike near the end when a roadwork sign got blown over missing my front tyre by a very small margin, scary stuff. | ||
| Note | |
| changed name on here to andrewd, just to confuse people | ||
| C • Tricky 2 | ||
| MTB 28:00 [3]10 km (2:48 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| cycle home, similar to last time but with a bit extra up a wee hill at the end to make it 10k | ||
| Stretching 15:00 [0] | |
| before bed | ||
Wednesday Apr 16 | ||
| Note | |
| had to run for the bus this morning, calf felt fine.
will pick someone slow to run with at training tonight (just a big route choice exercise), possibly mum/dad. will see who turns up lots of mutterings about people heading to tentsmuir, gutted I couldn't get my session in there on Sunday :( | ||
| Running warm up/down 40:00 [1]3 km (13:20 / km) | |
| shoes: Asics Gel Kayano | ||
| http://www.gmap-pedometer.com/?r=1802774
warmup for training, stopped and stretched for a while / talked to Janet about World Schools organisation stuff, so not running whole time. calf felt ace, winner. | ||
| Orienteering 46:00 [2]*** 5.3 km (8:41 / km) | |
| spiked:15/15c shoes: Asics Gel Kayano | ||
| http://www.gmap-pedometer.com/?r=1802821
ESOC training, i planned. was a route choice exercise, pairs (or 3s) talking a lot about all route available and deciding together which way to go. Aim was to go slow and lots of thinking / map reading while moving at slow pace. Was a good session, especially with a semi-dodgy calf and BOC 3 days away! | ||
| Running 30:00 [2]5 km (6:00 / km) | |
| shoes: Asics Gel Kayano | ||
| http://www.gmap-pedometer.com/?r=1802864
run home from training really slow again didn't want to break anything, calf feeling good. not going to do anything major before BOC now, cycle to / from work and some stretching etc. | ||
| Stretching 20:00 [0] | |
Tuesday Apr 15 | ||
| MTB (commute) 25:00 [1]4.5 km (5:33 / km) | |
| (injured) shoes: Specialized Hardrock (Bike) | ||
| commute via Edin Council to shout at them for their incompetency - didn't feel calf but stretched it very well beforehand, will try a slightly more energetic ride home and then a jog tomorrow night at esoc training.
thinking the cause of the calf prob might have been excess cycling recently having not cycled for, ooh, 5 years or so. bits of muscles being used that haven't thought about doing anything for that long = *boom* | ||
| MTB 30:00 [2]9.6 km (3:07 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| 'Commute' home. was cruising as didn't want to push it, just wanting to test out the calf muscle on the bike, couldn't feel it all which is good - just got to try jogging on it now (tomorrow night)
http://www.gmap-pedometer.com/?r=1796034 | ||
| Stretching 35:00 [0] | |
| lots of stretching / leg strength exercises
leg feels ok | ||
Monday Apr 14 | ||
| Stretching 15:00 [0] | |
| (injured) | ||
| some pre-work stretching - calf feels good but will give it till tomorrow to get on the bike and wed to have a run on it | ||
| Stretching 25:00 [0] | |
| lots of stretching last night
(as well as some ice) | ||
Sunday Apr 13 | ||
| Stretching 25:00 [0] | |
| (injured) | ||
| lots of stretching and strength work in the legs
calf feeling good, but didn't want to run on it today to give it plenty of rest - shame really as I was near to Tentsmuir anyway and had planned a long run there as prep for next weekend :( lots of ice too | ||