Training Log Archive: PooletaIn the 7 days ending Feb 1, 2009:
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Sunday Feb 1, 2009 #
Event: Open 5 - North Yorks Moors
Running 1:05:20 [3] 8.0 km (8:10 / km)
ahr:151 max:171 slept:9.0 shoes: Jalas Black O Shoes
More JK Planning today, but we decided to do the running bit first then walk afterwards. Parked near the assembly area and did 15min W/U down to north start. Ran M21N course, so mostly on trails and following line features, so I couldn't class it as technical training for O-ing. Tried to run hard, although was struggling to get my HR up.
From finish it was 5min slow jog back to car.
From finish it was 5min slow jog back to car.
Core Stability 15:00 [1]
slept:9.0
Achilles strengthening exercises - the usual including ice pack at the end.
Saturday Jan 31, 2009 #
Running (Drills) 31:30 [2]
ahr:136 max:156 slept:8.5 shoes: Jalas Black O Shoes
In the middle of my 2.5 hours walking round the JK area, I did my full drills session - 5min W/U, 20mins drills and 5min W/D. Felt a bit funny doing it in my O Shoes and on a rooty trail rather than at the track or on tarmac. All drills felt ok, except when my foot hit a bumpy bit of ground. Still need to do more work on my strength and propriaception (is this the right spelling, does anyone know?)
Core Stability 15:00 [1]
Adbridged achilles strengthening and ice bucket
Friday Jan 30, 2009 #
Running warm up/down (and drills) 14:36 [2] 2.0 km (7:18 / km)
ahr:149 max:159 slept:7.5 shoes: Asics Road Running Shoes
First track session back after injury. 3 laps warm up to check my foot pod was calibrated correctly, then an adbridged drills session as warm up for the hard work!
Running intervals 17:10 [4] 3.2 km (5:22 / km)
ahr:153 max:180 slept:7.5 shoes: Asics Road Running Shoes
8 x 400m, 300m hard, then 100m slow jog.
Session was self paced and self motivated. I set off what I thought was quite steadily, then picked up the pace for the second half of the set when I realised that I was probably feeling ok.
Sarah - if you read this, can you add my split times as a comment? Thanks
Session was self paced and self motivated. I set off what I thought was quite steadily, then picked up the pace for the second half of the set when I realised that I was probably feeling ok.
Sarah - if you read this, can you add my split times as a comment? Thanks
Running warm up/down 4:00 [2] 0.5 km (8:00 / km)
slept:7.5 shoes: Asics Road Running Shoes
Set off to do 2 laps warm down, but they turned the lights off on the track just after we had started the 2nd lap, so we aborted and went inside to stretch.
Core Stability 20:00 [1]
slept:7.5
Achilles strengthening - as usual, plus ice pack (I've run out of ice cubes!)
Thursday Jan 29, 2009 #
Note
slept:7.0
My actual rest day for the week - in London all day on a training course.
Core Stability 20:00 [1]
slept:7.0
Achilles strengthening - plyometric jumps, eccentric ang single leg calf raises and wobbling
Wednesday Jan 28, 2009 #
Note
slept:7.5 (sick)
I must have eaten something off during the day, because there was no way I would let myself go far away from a toilet this evening! Meant I missed my hour long trail run in the dark up on the Cleveland Way - boo :-(
Tuesday Jan 27, 2009 #
Swimming intervals 48:45 [4] 2.5 km (19:30 / km)
ahr:163 max:177 slept:7.0
Potentially my last swimming session, although I have started to enjoy the experience one morning a week so I may think about keeping going.
Felt rotten when I got out of bed this morning, after too much red wine celebrating pooley's new job last night. However, I still made myself go, and still made myself do intervals.
The session was
W/U 400m (16 lengths)
10 x 200m (8 lengths), about half off 4mins and half off 3m45s, when my previous one gave me more than 10s rest. Fastest one was probably about 3min25s.
W/D 100m (4 lengths)
Felt much better afterwards...
Felt rotten when I got out of bed this morning, after too much red wine celebrating pooley's new job last night. However, I still made myself go, and still made myself do intervals.
The session was
W/U 400m (16 lengths)
10 x 200m (8 lengths), about half off 4mins and half off 3m45s, when my previous one gave me more than 10s rest. Fastest one was probably about 3min25s.
W/D 100m (4 lengths)
Felt much better afterwards...
Running (Recovery Run) 30:48 [2] 4.89 km (6:18 / km)
ahr:141 max:157 slept:7.0 shoes: Asics Road Running Shoes
The goals I had set for this session were to run for 30mins at approx 6min/km, to loosen up and recover from last nights physion pounding!
The pace throughout was not a comfortable pace for me to be running at (far too slow!), so I spent quite a lot of time adjusting my speed according to whether my watch was beeping fast or slow. I'm not sure that running at this pace is good for my style, as I found myself dragging my feet along rather than picking up my knees and striding out properly.
The pace throughout was not a comfortable pace for me to be running at (far too slow!), so I spent quite a lot of time adjusting my speed according to whether my watch was beeping fast or slow. I'm not sure that running at this pace is good for my style, as I found myself dragging my feet along rather than picking up my knees and striding out properly.
Core Stability 15:00 [1]
slept:7.0
Just achilles strengthening tonight - eccentric calf raises, single leg raises and wobbling, followed by 10mins of ice bucket treatment.
Monday Jan 26, 2009 #
Road Cycling tempo 27:00 [4]
slept:7.5 shoes: Northwave Road Cycling Shoes
Cycled out to Bannatyne's and back for physio. Pushed as hard as I could both ways. Cleaning my bike seems to have paid dividends as it feels much smoother now.
Note
slept:7.5
This was definitely my last physio session for my achilles. Although there is still some scar tissue in a very small area of the lateral border, all we can do now is strengthening exercises, so no need for visits to physio any more.
Having said that, Liz is going to do a full Strength and Conditioning assessment for me, and do me a leg massage once a month, so if things don't quite go to plan there will still be regular contact.
Having said that, Liz is going to do a full Strength and Conditioning assessment for me, and do me a leg massage once a month, so if things don't quite go to plan there will still be regular contact.