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Training Log Archive: ToddO

In the 7 days ending Dec 11, 2011:

activity # timemileskm+m
  Running9 3:45:54
  Cycling2 47:00
  Stair machine1 20:00
  General Strengthening1 15:00
  Total10 5:07:54

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MoTuWeThFrSaSu

Sunday Dec 11, 2011 #

4 PM

Running (Road/grass) 39:20 [3]
(sick) shoes: Nike Free 7.0 V2

Had a long wait in for my train in Lancaster so went to Mark "Guns" Saunders place. Did his "usual" loop that he guessed has been takinb him 20-25mins!
Nice run. Nothing too sore.

Saturday Dec 10, 2011 #

1 PM

Running warm up/down (Trail/grass ) 19:30 [2]
shoes: Saucony Kilkenny 3 XC Spikes

W/u and course recce with Mark "Guns" Saunders and Rich Watson. Had 15mm spikes in which were not ideal for the hard-packed gravel trail sections. Went and got some 9mm ones with less than half an hour until the start! Tricky change with frozen fingers.
2 PM

Running warm up/down (Strides) 3:00 [3]
shoes: Saucony Kilkenny 3 XC Spikes

Some quicker running, stride-outs and easy drill moves.

Running race (Cross-country) 40:59 [5]
shoes: Saucony Kilkenny 3 XC Spikes

Mid Lancs League Cross-Country, Astley Park, Chorley.
Really cool course. A small lap (basically cutting out the lower part of the park's woodland section) followed by 3 long laps. Great technicality with muddy grass, rooty ground, a dip into parallel wet gullies with thick mud, really muddy grass, a long even descent, a stream crossing, short sharp slippery climbs, single track woodland loam, gravel pathway, wet grassy descent, tight nasty corner and a mid-length dirt-hill with nasty gradient evening out into a nastier grass slope.
Pulled off a satisfying sprint finish to get in front of a Southport Waterloo guy. Proper xc!
34th out of 255. 44 seconds back from Rich Walker (2:30 a fortnight ago!) as 8th Barrow Strider. Behind Guns by 1:12, his streak of 60 days is paying dividends.
Will write more when I can cut and paste some results.
3 PM

Running warm up/down (Grass/road) 15:00 [1]
(injured) (sick) shoes: Nike Free 7.0 V2

With Pat, Phil and Pete Stanaway.
Ibbo turned up afterwards to pick me up quite convieniently.

Thursday Dec 8, 2011 #

4 PM

Running (Road) 13:20 [3]
shoes: New Balance 1080

Down to the Medical Centre to get my Ultra Sound Scan referral. Hope my foot's not pregnant.
Went a bit quickly so I wasn't late, 12:30 to the gym.
6 PM

Stair machine 20:00 [3]
shoes: New Balance 1080

Cycling (Stationary) 15:00 [3]

Running (Road) 14:00 [3]
shoes: New Balance 1080

Back from the gym. Carrying a bit in the back-pack.
Didn't have the toe taped up after seeing the Practice Nurse. Hurt a bit more.

Wednesday Dec 7, 2011 #

3 PM

Note

Had a chat with the foot surgeon today.
He's sending me for an ultra sound scan to see if the tendon I've snapped can be found and then reattached.
7 PM

Running (Road) 12:45 [3]
shoes: New Balance 1080

To Gym
8 PM

Cycling warm up/down (Spinning) 7:00 [2]

3 min w/u, 4 min w/d

Cycling hills (Spinning) 25:00 [4]

Did a "race day" programme on the solo spinning bike.

General Strengthening 15:00 [3]

(Abs 35kg x30, back 45kg x30) twice.
Inclined back and abs with side twists: 10x L), straight and R).
Eccentric Achilles x30
9 PM

Running (Road) 14:00 [3]
shoes: New Balance 1080

From gym

Tuesday Dec 6, 2011 #

6 PM

Running (Road) 5:00 [3]
shoes: New Balance 1080

Up to the track. No-one doing anything so decided to go for a run around Hensingham instead.

Running (Road) 49:00 [3]

From the track up then along Cleator Moor Road, down Main St, along Egremont Rd, up Homewood Rd.
Did this loop twice, then a reverse one.
Low level pain in the R) forefoot.
R) Achilles aching on hills due to the stretch (up) and the heel counter digging in (down).

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