Training Log Archive: ShotRatIn the 7 days ending Jan 9, 2010:
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Saturday Jan 9, 2010 #
Orienteering race (Metro Long) 41:27 [4] 7.81 km (5:18 / km) +111m 4:57 / km
Felt good most of the way around until poor route choice included #17 which I mucked around with. Happy with 4th place.
Friday Jan 8, 2010 #
Running intervals 41:07 [5] 7.5 km (5:29 / km) +41m 5:20 / km
Changed to 3 x 1.5km intervals with a 90 sec rest. Felt a bit stiff and sore after a day of fixing the patio yesterday but warmed up well. Aiming for 4:15's.
1. 6:20 (@ 4:14 min/km)
2. 6:20 (@ 4:14 min/km)
3. 6:19 (@ 4:13 min/km)
Pretty happy with the results. Not a lot left in the tank though, a fourth effort would have really hurt.
1. 6:20 (@ 4:14 min/km)
2. 6:20 (@ 4:14 min/km)
3. 6:19 (@ 4:13 min/km)
Pretty happy with the results. Not a lot left in the tank though, a fourth effort would have really hurt.
C • Nice 6
Thursday Jan 7, 2010 #
Note
No pain in right heel today at all. Iced it twice and used Voltaren gel yesterday. Quite surprising given how it felt yesterday.
Wednesday Jan 6, 2010 #
Running long 1:25:30 [2] 14.46 km (5:55 / km) +137m 5:39 / km
Felt really sore in the right heel after hockey last night. Didn't think I'd complete 50m let alone 14.5km. Took about 4.5km to stop feeling like I was stepping on a nail and get below 6 min/km, which means the last 10km was done at a reasonable pace (about 5:30's).
Ankle now feels sore - I suspect due to compensating for the heel.
Will try ice and Voltaren gel to see if it helps.
Ankle now feels sore - I suspect due to compensating for the heel.
Will try ice and Voltaren gel to see if it helps.
Tuesday Jan 5, 2010 #
Hockey 50:00 [3]
Sunday Jan 3, 2010 #
Running (Recovery) 33:35 [2] 5.89 km (5:42 / km) +25m 5:35 / km
Went in the opposite direction on the usual loop. Variety is the spice of life after all.