Training Log Archive: maryIn the 7 days ending Sep 16, 2018:
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Sunday Sep 16, 2018 #
running warm up/down 6:46 [3] 1.22 km (5:33 / km)
shoes: On Cloud X
orienteering 28:55 [3] *** 5.42 km (5:20 / km) +15m 5:16 / km
ahr:166 max:187 slept:8.0 (injured) shoes: ON cloudflow
orienteering intervals 25:20 [3] *** 4.92 km (5:09 / km) +10m 5:06 / km
ahr:175 max:188 (injured) shoes: ON cloudflow
Saturday Sep 15, 2018 #
running warm up/down 29:01 [3] 5.61 km (5:10 / km) +46m 4:58 / km
ahr:161 max:177 slept:9.0 (injured) shoes: On Cloud X
orienteering race (London CIty Race) 53:45 [4] *** 10.67 km (5:02 / km) +150m 4:42 / km
ahr:182 max:192 spiked:23/29c (injured) shoes: On Cloud X
Gate closed on the way to no. 16 so that messed up route choice... bit of a shame that the attitude was just to apologise for it instead of taking the leg out, as another route choice went through a bunch of riot police, which isn't a mapping error so in my opinion should not be a reason to ignore the gate... didnt effect my result but I'm sure it did for others.
Really had alot of fun! Course was awesome and I saw loads of tourist things this year!! Definitely exceeded expectations! Glad I made the long expensive trip down haha.
cycling 45:00 [0]
Friday Sep 14, 2018 #
Yoga/Pilates 10:00 [0]
running 20:54 [3] 4.02 km (5:12 / km) +58m 4:51 / km
ahr:159 max:179 slept:7.0 (injured) shoes: Hoka Clifton 5
running 14:51 [3] 3.04 km (4:53 / km) +36m 4:37 / km
ahr:121 max:148 (injured) shoes: Hoka Clifton 5
Thursday Sep 13, 2018 #
S&C 28:46 [3]
ahr:115 max:142 slept:6.5 (injured) shoes: ON cloudflow
Mobility
3 x 10 back squats/10 bottoms up press
20, 30, 40, 40/ 5s
3 x 8 SL RDLs/4 Negatives
20/bodyweight
Pretty big difference in condition Between legs on the RDLs and Achilles in bad ankle is definitely restricting squat depth but fun to get back on the bar... see if I can squeeze another in next week...
cycling (Commute) 30:00 [0]
Wednesday Sep 12, 2018 #
cycling (commute) 40:00 [0]
Drills 17:00 [1]
running 27:35 [3] 5.02 km (5:30 / km) +105m 4:58 / km
ahr:165 max:186 slept:7.5 (injured) shoes: Hoka Clifton 5
Had a massage on the ankle at work... felt a bit better after, bit more movement, could see some tendons again for the first time in a while.... but Becky and I think there's definitely some scar tissue now and there is a bit of work to be done still!
orienteering 1:42:28 [3] *** 15.0 km (6:50 / km) +553m 5:46 / km
ahr:144 max:173 spiked:21/22c (injured) shoes: Ice bug zeal
So I made a bit of a whoopsie tonight, which turned out fine as these things usually do...
There are two things that I am absolutely terrible at... judging pace and time in a score event.... and having any awareness whatsoever of time on a nice evening in the peaks. Ais, Kyhill, my cousins, Aus Max.... they can all testify to this... if I tell you Ill be back from a peaks run at a certain time, I am lying!
Took it easy round the map, didnt really bother for points or time as I just wanted to get up onto Stannage and Higger Tor and have a nice run! The issue with doing it on MapRun is that you then have your phone when the amazing Stannage Sunset is happening... so I faffed a bit taking pics, ran a large loop around some scary looking cows and then I also had a bad twist (that didnt stop me) but slowed me down a little for a few mins at the furthest away point... I got a move on but was still 10mins late back after courses closed (which didnt seem that outrages as I was allowed to start a 90min course at 6:30pm, when courses closed at 8). I had read that they had to lock the car park just after 8, but just sort of assumed they would wait 10mins... but alas... little blue was locked in! The guy in Spar has a key so it was no problem... but I was a little surprised and am now grateful to be tucked up eating Ma's homemade curry instead of stuck in Hathersage hahaha! Also managed to put my hoodie on backwards in a hurry and whip in the house like a ninja without anyone seeing.... all worth for another 10/10 evening in one of my fave places, which means I am definitely becoming one of those weirdo runners who loses all dignity for the run.
Tuesday Sep 11, 2018 #
running warm up/down 15:55 [3] 2.72 km (5:51 / km) +40m 5:27 / km
ahr:152 max:169 slept:7.5 (injured) shoes: saucony ride iso
running intervals (Mona) 28:00 [5] 6.22 km (4:30 / km)
ahr:177 max:193 (injured) shoes: saucony ride iso
Could feel ankle swelling mid way through but it didn't stop me... it is feeling very stiff though and the calf consequentially got pretty tight! I'm having a massage tomorrow and just getting quite concerned about the ongoing swelling!
Felt strong in the session and like I was able to get through it even though it was sooo hard, which is a massive difference from this time last year :) Keen to get back to the track now, although probably not a bad idea to be doing some sessions on a softer surface while this ankle is still a bit eh!
On a side note... this feels like the first week since I moved to Sheff that I have actually been able to plan my training according to what sessions I think are useful and getting the correct recov.... as opposed to what I can fit/have the energy for around work.... given my hours aren't all that reduced I'm definitely feeling like I'm finding some balance (hopefully not speaking too soon)
running warm up/down 21:09 [3] 3.89 km (5:26 / km) +72m 4:59 / km
ahr:170 max:184 (injured) shoes: saucony ride iso
cycling (commute) 28:00 [0]
Monday Sep 10, 2018 #
cycling (Commute) 28:00 [0]
running 13:11 [3] 2.62 km (5:02 / km) +27m 4:47 / km
ahr:159 max:173 slept:8.0 shoes: Hoka Clifton 5
running 25:47 [3] 4.46 km (5:47 / km) +127m 5:04 / km
ahr:156 max:177 (injured) shoes: Hoka Clifton 5
running (U&R srg) 39:45 [3] 7.44 km (5:21 / km) +163m 4:49 / km
ahr:149 max:180 (injured) shoes: saucony ride iso