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Training Log Archive: Shallot

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  X training3 7:48:24 56.3 90.6 1533
  s&c4 2:00:00
  Running: Road/path3 1:45:18 8.74(12:03) 14.07(7:29) 291
  orienteering1 38:42 3.06(12:40) 4.92(7:52) 141
  stretching1 30:00
  Total10 12:42:24 68.1 109.59 1965
  [1-5]6 10:12:24
averages - sleep:8.6

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

4 PM

Running: Road/path 1:08:00 [1] 8.73 km (7:47 / km) +270m 6:45 / km
slept:9.0

Went on a very slow easy jog with Katie and Jacob up to square rock. Amazing views but very stupid of me as twisted my ankle again, which I knew would happen. Good one.

Saturday Oct 8, 2016 #

12 PM

X training (MTB) 4:47:00 [3] 62.46 km (4:36 / km) +1141m 4:13 / km
slept:9.5

Epic mountain bike ride. Will write more tomorrow. Exhausted. Was fun :)

Friday Oct 7, 2016 #

4 PM

X training (MTB) 1:51:24 [2] 28.14 km (3:58 / km) +392m 3:42 / km
slept:8.0

Very slow, stop, start ride as kept having to stop to work out where I was going. Cycled up to the top of the telstra tower on top of black mountain. Then managed to find a way into bruce ridge nature reserve where there is loads of singletrack. Was so much fun, definately more exploring to be done there!

Ankle swollen and sore but got almost full ROM and feeling good balancing so not too bad.
8 PM

s&c 30:00 [0]

stretching 30:00 [0]

Thursday Oct 6, 2016 #

10 AM

s&c 30:00 [0]

5 PM

Running: Road/path warm up/down 18:18 [1] 2.41 km (7:36 / km)

Running: Road/path intervals 9:00 intensity: (2:00 @1) + (7:00 @4) 1.53 km (5:53 / km) +21m 5:30 / km
ahr:156 max:175 slept:8.5

Started on 4x4min/2min but twisted my ankle on the second one so had to walk all the way back. Could be worse but don't think I'll be running much for the next two weeks. More motivation to find a bike asap and sort out a gym. Got swooped by a magpie on the way back, was not amused.

Wednesday Oct 5, 2016 #

Note

Went to see Cathy (physio) after about back and hip. Basically everything is very twisted and not functioning properly and left hip flexor very tight. She worked on my back a bit and gave me more physio exercises to do than I've ever had in my life, but the exercises she'd given me until now have been working and agreed and understood everything she said. She says will take around 4-6 weeks to settle down but I can run just only excessive downhill running and intervals on the flat in small doses. Will be starting training properly again next week or the week after and if i mix in some x training which I will be anyway it will be fine. So all pretty positive, seeing her again in two weeks.
3 PM

Running: Road/path warm up/down 10:00 [1] 1.4 km (7:09 / km)

orienteering 38:42 [3] 4.92 km (7:52 / km) +141m 6:53 / km
slept:8.25

Some talk O orienteering on Mt Majura with Katie. Was fun :)
9 PM

s&c 30:00 [0]

Tuesday Oct 4, 2016 #

10 AM

X training 1:10:00 intensity: (30:00 @2) + (40:00 @3)

6 PM

s&c 30:00 [0]

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