Training Log Archive: FocusIn the 30 days ending Sep 30, 2010:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||
Thursday Sep 30, 2010 #
Note
Flew to Geneva and did two walking sessions on Montange le Bange. About 3hours in total.
Wednesday Sep 29, 2010 #
Trails 28:57 [2] 5.17 km (5:36 / km)
shoes: Asics gel-1140 #3
Tuesday Sep 28, 2010 #
Trails 23:53 [2] 4.57 km (5:14 / km)
shoes: Asics gel-1140 #3
Monday Sep 27, 2010 #
Note
(rest day)
Last one then some light exercise tomorrow of some sort.
Sunday Sep 26, 2010 #
Note
(rest day)
Beach day. Time to work on tanning my guns.
Saturday Sep 25, 2010 #
Note
(rest day)
Dechatlon is my disneyland and i had fun today in there.
Friday Sep 24, 2010 #
Trails 45:00 [3] 8.59 km (5:14 / km)
shoes: Asics gel-1140 #3
Note
I went to an Osteopath this evening. He did some work opening up some tight areas all over my body etc etc bla bla. I'm still not convinced on Osteopathy. But i was led to believe he was a physio. He did have a gym in his office and used it with me, so he's sport orientated at least.
So he thinks its a stress injury or something. Not a muscle strain like my physio in Dublin thinks. My running training from January to WOC was something an M16 would do so it's not enough running to agrivate the pain. Well it was actually hurting at times i just balanced it on an edge. So if it's a stress injury it needs to be heeled.
He told me to wait a few days for his manipulation shite to settle out, then start back with very very easy runs and to contact him next Friday. If it's bad news from me next week i might need alot more time off (he threw two months out) from running AND biking. Swimming only. THIS SUCKS! I'm frickin depressed now.
So he thinks its a stress injury or something. Not a muscle strain like my physio in Dublin thinks. My running training from January to WOC was something an M16 would do so it's not enough running to agrivate the pain. Well it was actually hurting at times i just balanced it on an edge. So if it's a stress injury it needs to be heeled.
He told me to wait a few days for his manipulation shite to settle out, then start back with very very easy runs and to contact him next Friday. If it's bad news from me next week i might need alot more time off (he threw two months out) from running AND biking. Swimming only. THIS SUCKS! I'm frickin depressed now.
Thursday Sep 23, 2010 #
8 AM
MTB 43:00 [2]
6 PM
Trails warm up/down 2:31 [1] 0.4 km (6:17 / km)
shoes: Asics gel-1140 #3
S & C 7:00 [0]
Trails warm up/down 2:05 [1] 0.4 km (5:12 / km)
shoes: Asics gel-1140 #3
Wednesday Sep 22, 2010 #
MTB 1:00:00 [3]
Yeah i'm guessing 70mins. My watch died early on.
Pretty much all on roads as i had to take this puppy home from a friends house. I bought a lock and helmut in Decathlon so if i can ride into work tomorrow then i'll have this bike on reserve for riding around the Sophia Antipolis park during lunch or after work.
On second thought it was more like 65mins. But i'll say 60.
Pretty much all on roads as i had to take this puppy home from a friends house. I bought a lock and helmut in Decathlon so if i can ride into work tomorrow then i'll have this bike on reserve for riding around the Sophia Antipolis park during lunch or after work.
On second thought it was more like 65mins. But i'll say 60.
Tuesday Sep 21, 2010 #
Trails 15:30 [1]
(injured) shoes: Asics gel-1140 #3
New shoes!
It hurt a bit around my lower shins. This sucks.
It hurt a bit around my lower shins. This sucks.
Monday Sep 20, 2010 #
Note
(sick)
I'm almost at full health. I'm thinking about a short run today but probably isn't smart just yet cause my legs are a bit achey. The women in work who got me sick was blaming the change in weather for my sickness. Que?!
On a positive note this sickness couldn't have come at a better time!! Like seriously i'll heal my calves up a little now. But i know from experience that they problem is still there so i need to make a big training plan with lots of cycling.
On a positive note this sickness couldn't have come at a better time!! Like seriously i'll heal my calves up a little now. But i know from experience that they problem is still there so i need to make a big training plan with lots of cycling.
Note
No run today, i'll keep the gear in work for when it feels right. Until then i'll start working on a new training plan.
Sunday Sep 19, 2010 #
Note
(sick)
I was going to go MTBing but my body is aching alot and my lower back is pretty sore. I took a few power naps and am feeling alot better by 8pm.
Saturday Sep 18, 2010 #
Note
(sick)
Sick people shouldn't come to work and sit beside unsick people!
Friday Sep 17, 2010 #
Note
(injured) (rest day)
I'm not going to agrivate the injury and i know i have an O corridor exercise tomorrow with the club.
Thursday Sep 16, 2010 #
Trails 27:18 [2] 5.11 km (5:21 / km)
(injured) shoes: Asics gel-1140 #2
S & C 8:50 [0]
Trails warm up/down 7:26 [2] 1.44 km (5:10 / km)
shoes: Asics gel-1140 #2
Wednesday Sep 15, 2010 #
Trails 31:39 [2] 5.68 km (5:34 / km)
(injured) shoes: Asics gel-1140 #2
Ok so my injury from 12 months ago is back. I thought i felt it during the weekend but didn't believe it. It's quite mild right now. But it's back. I think on my second week of training one year ago i logged that my shins were sore. So the pattern is the same. I'm not sure what i can do differently except cross train alot. Perhaps i could start with 100% cycling for a week or three and slowly substitute a cycle for a run??? I'd say my 14 week training plan is out the window now. Will probably have a big long build up to 2011 instead.
At least it's not a new injury. I might have it all winter long so i'm going to prepare for that. I trained 10-15% less in 2010 than in 2009 because of this injury so i cannot let it hold me back again like that. I've got a lend of an MTB coming my way on Sunday for a few weeks and i'll buy my own MTB soon once i get my next pay cheque.
At least it's not a new injury. I might have it all winter long so i'm going to prepare for that. I trained 10-15% less in 2010 than in 2009 because of this injury so i cannot let it hold me back again like that. I've got a lend of an MTB coming my way on Sunday for a few weeks and i'll buy my own MTB soon once i get my next pay cheque.
Tuesday Sep 14, 2010 #
Trails warm up/down 10:44 [2] 1.87 km (5:44 / km)
ahr:151 max:170 shoes: Asics gel-1140 #2
S & C 13:55 [0]
Trails warm up/down 8:25 [2] 1.72 km (4:54 / km)
ahr:153 max:166 shoes: Asics gel-1140 #2
Monday Sep 13, 2010 #
Note
(rest day)
I'm really paranoid right now about my calves and knees and all the road running last week.
Sunday Sep 12, 2010 #
11 AM
Trails warm up/down 16:52 [2] 3.02 km (5:35 / km)
shoes: Asics gel-1140 #2
I found a fig tree :)
Sprint O race 15:02 [5] **** 2.97 km (5:04 / km)
shoes: Asics gel-1140 #2
From last weeks dismal map and shoddy event to this weeks brilliant race! A great sprint in a great typical French town.
Todays double sprint cup thingieyoke was basically two sprint races and your overall time counts to win the cup. However the second stage 2 hours later was a chasing start based on the first stage results.
ALSO: The first race was the regional champs. In winning i qualified for the French sprint champs in a few weeks. Le score!
The race was good, i only lost perhaps 5 seconds and took one route i wished i hadn't, number 10. After leaving the flag i saw the description and at that stage it wasn't better to turn around and go left.
I'll post the map later but without gps. I think i'm going to give up putting gps to sprintO from now on. I'll draw my route on the map instead.
Todays double sprint cup thingieyoke was basically two sprint races and your overall time counts to win the cup. However the second stage 2 hours later was a chasing start based on the first stage results.
ALSO: The first race was the regional champs. In winning i qualified for the French sprint champs in a few weeks. Le score!
The race was good, i only lost perhaps 5 seconds and took one route i wished i hadn't, number 10. After leaving the flag i saw the description and at that stage it wasn't better to turn around and go left.
I'll post the map later but without gps. I think i'm going to give up putting gps to sprintO from now on. I'll draw my route on the map instead.
Trails warm up/down 9:38 [2] 1.62 km (5:57 / km)
shoes: Asics gel-1140 #2
A fig down run.
1 PM
Trails warm up/down 6:56 [2] 1.17 km (5:56 / km)
shoes: Asics gel-1140 #2
Just after warming up and stretching we were told there was 15mins delay on the start. Then it became 20, then no more information. We waited 70mins in total.
2 PM
Trails warm up/down 1:30 [2]
shoes: Asics gel-1140 #2
Quick warm up and leg stuff and off je go.
Sprint O race 17:19 [4] **** 4.03 km (4:18 / km)
shoes: Asics gel-1140 #2
I was running hard but not as hard as the first stage. I had 71seconds lead in the chasing start. My two goals were to practise good control flow and to try and cut corners like Ross Morrisson says (so Todd Oats told me). But i had to turn on the first 10 control SI boxes so control flow went out the window. The planner said he instructed a guy to turn them all on but he forgot to ask him to do it again after the delay to the start. Fair enough, simple mistake. The guy chasing me was hungry i guess because he ran 60seconds faster than me on the course. I was happy to qualify to the French champs from stage 1 and to win the overall cup so long as i don't make a mistake and don't jog it.
There was also two extra prizes for everyone. A prize for an uphill leg that everyone had. You were supposed to know it when you were on it rather than having any indication. It was just steep steps for 21 seconds for me. The best was 19seconds. And the other prize was the sprint finish. I punched the second last and started jogging to the last (40meters). But once i saw the chasing guy punch i had to go. So i didn't rest up like i thought i was going to have, but seeing him so close made me sprint hard and i took the prize.
I came home with a trophy, two certifications, a t-shirt, two bottles of wine and a nougat bar. Nice success at the end of the first week back training.
My hips were ok today. But my right calf was having this slight slight niggle like i had back in January to June this year. F**K!
There was also two extra prizes for everyone. A prize for an uphill leg that everyone had. You were supposed to know it when you were on it rather than having any indication. It was just steep steps for 21 seconds for me. The best was 19seconds. And the other prize was the sprint finish. I punched the second last and started jogging to the last (40meters). But once i saw the chasing guy punch i had to go. So i didn't rest up like i thought i was going to have, but seeing him so close made me sprint hard and i took the prize.
I came home with a trophy, two certifications, a t-shirt, two bottles of wine and a nougat bar. Nice success at the end of the first week back training.
My hips were ok today. But my right calf was having this slight slight niggle like i had back in January to June this year. F**K!
Road warm up/down 5:51 [2] 0.87 km (6:43 / km)
shoes: Asics gel-1140 #2
Saturday Sep 11, 2010 #
Beach 26:00 [2] 5.33 km (4:53 / km)
ahr:160 max:174 shoes: Asics gel-1140 #2
Easy jog. After i left my dad off at the airport bus stop i saw i hadn't enough time to go out to the forest, train, and then catch the last bus back to Antibes. Then i just felt like doing no running by the time i got back because of all the walking today around Antibes with dad. I capped this easy run off with a dip in the ocean. The right hip was stiff on me today. And then whole hip region wasn't so good on the first half of the run. I'll just put it down to 2.5weeks off running for now and see how it settles over the next week. A double sprint event tomorrow won't help it though..
Friday Sep 10, 2010 #
Orienteering 55:55 [3] *** 8.87 km (6:18 / km)
ahr:158 max:187 shoes: Asics gel-1140 #2
YAHOOOOOOOO!!
That's the only time i'll use that word like that. I did O around my office. It was a course from some event this summer but there were no tags left. I didn't realise how great the local terrain is for keeping fit in. The undergrowth was shitty and i was such a lame ass stupid fag orienteer, actually i wasn't a real orienteer, because i wore short socks, jogging pants and a t-shirt. Never again in France! But the terrain is great and i'll probably do every weekday run here. And i get a shower after. This is much better than 3rock/Bull island. Merely because i don't have to travel to get to the training.
My left hip was a little stiff. This might be from the road running. Shit.
Map to follow.
That's the only time i'll use that word like that. I did O around my office. It was a course from some event this summer but there were no tags left. I didn't realise how great the local terrain is for keeping fit in. The undergrowth was shitty and i was such a lame ass stupid fag orienteer, actually i wasn't a real orienteer, because i wore short socks, jogging pants and a t-shirt. Never again in France! But the terrain is great and i'll probably do every weekday run here. And i get a shower after. This is much better than 3rock/Bull island. Merely because i don't have to travel to get to the training.
My left hip was a little stiff. This might be from the road running. Shit.
Map to follow.
Thursday Sep 9, 2010 #
Note
(rest day)
Wednesday Sep 8, 2010 #
Road warm up/down 6:52 [2] 1.33 km (5:10 / km)
ahr:140 shoes: Asics gel-1140 #2
Road 48:20 [3] 10.12 km (4:47 / km)
ahr:160 max:178 shoes: Asics gel-1140 #2
Ok so, it's so hot down here that it's hard to maintain grass without watering it. I get it. So i'll run before, during or after work in the local terrain/trails from now on.
When i got up from my table at dinner in the restaurant last night i had trouble propping myself up using my quads. They were in bits. I had to use the table and chair to push up with my arms and in doing so i broke a glass because the table was very light. Oops
When i got up from my table at dinner in the restaurant last night i had trouble propping myself up using my quads. They were in bits. I had to use the table and chair to push up with my arms and in doing so i broke a glass because the table was very light. Oops
Tuesday Sep 7, 2010 #
Note
Quads are in bits. I hate road running!
Road warm up/down 16:56 [2] 3.05 km (5:33 / km)
ahr:142 max:157 shoes: Asics gel-1140 #2
S & C 7:50 [0]
Road warm up/down 15:51 [2] 3.06 km (5:11 / km)
ahr:150 max:160 shoes: Asics gel-1140 #2
I hate road!!!
Monday Sep 6, 2010 #
Road 50:00 [2] 9.23 km (5:25 / km)
ahr:144 max:165 shoes: Asics gel-1140 #2
I hate road running!
The first 10 was on the beach but i can't do that every day. Even if it is on the less soft part between the beach and the water.
The first 10 was on the beach but i can't do that every day. Even if it is on the less soft part between the beach and the water.
Sunday Sep 5, 2010 #
Beach 20:38 [2]
ahr:154 max:176 shoes: Asics gel-1140 #2
Beach run and then a dip in the sea. Sand is better than road today. There are some nice features to the beach here.
Note
Yesterdays sprint map. I forgot to mention there were cars driving all over the map and some roads they were going 40-50km. So dangerous!
And i ate three figs at the fourth control off a fig tree while trying to find the flag. B E A utilful.
And i ate three figs at the fourth control off a fig tree while trying to find the flag. B E A utilful.
Saturday Sep 4, 2010 #
Road warm up/down 7:31 [2] 1.08 km (6:58 / km)
shoes: Asics gel-1140 #2
Sprint O 35:02 [3] **** 6.38 km (5:29 / km)
ahr:172 max:190 shoes: Asics gel-1140 #2
I did a sprint O race in the town of Draguignan. My first race for Valbonne Sophia Antipolis Orienteers (VSAO). Unfortunately the map was crap! You wouldn't find this in Ireland! The buildings were fine but it was everything else like passages through residental areas that weren't mapped right and just other general poor mapping. A real shame! It was ISOM too!!
The fourth control wasn't put out even. So i skipped the 5th and 6th because i couldn't get into the 5th, and the 6th was a dog leg from where i would approach after skipping the 5th. I also skipped the 10th due to it being a boring residental area (seeing as i've already got a no finish result due to the 4th shite) and favouring going back into the town. At the 9th i did also check my watch and it was on like 15mins already, and there were 27 controls. Soooo, yeah a really shitty planned sprint course. The distance was 3.6km! And 100m climb.
Lots and lots of shit, some nice running in the town regardless of the crap map. And i just ignored the O and looked at the buildings. I'm aiming for sprint next year so it was good to get used to a French town nevertheless today.
Yeah, and my quads are in total bits!! Too much road running after a break from running.
The fourth control wasn't put out even. So i skipped the 5th and 6th because i couldn't get into the 5th, and the 6th was a dog leg from where i would approach after skipping the 5th. I also skipped the 10th due to it being a boring residental area (seeing as i've already got a no finish result due to the 4th shite) and favouring going back into the town. At the 9th i did also check my watch and it was on like 15mins already, and there were 27 controls. Soooo, yeah a really shitty planned sprint course. The distance was 3.6km! And 100m climb.
Lots and lots of shit, some nice running in the town regardless of the crap map. And i just ignored the O and looked at the buildings. I'm aiming for sprint next year so it was good to get used to a French town nevertheless today.
Yeah, and my quads are in total bits!! Too much road running after a break from running.
Friday Sep 3, 2010 #
Road 30:00 [2]
shoes: Asics gel-1140 #2
On the path along the beach in Juan les Pins. Unfortunately i might be doing a bit of road running here. Some beach running involved and then a dip in the sea after.
I have a 14 week training plan. I'm not actually training for 2011 yet, but i am going to up the training percentages. I might run five times a week, gym the sixth day, rest the seventh. I decided against a big long endurance build up this time. I'm still pissed that i did 3 great months of base building training last winter and then the 3 months i was supposed to spend on anaerobic stuff before IOC etc i spent trying to recover from a small non related injury. This 14 week plan takes me up to christmas and there will be lots of room for running fast. I'll work on the endurance a little after christmas. Although the plan is basically a condensed 6 month schedule. Something you would do if you had less time to train due to an injury. So it's all good.
I have a 14 week training plan. I'm not actually training for 2011 yet, but i am going to up the training percentages. I might run five times a week, gym the sixth day, rest the seventh. I decided against a big long endurance build up this time. I'm still pissed that i did 3 great months of base building training last winter and then the 3 months i was supposed to spend on anaerobic stuff before IOC etc i spent trying to recover from a small non related injury. This 14 week plan takes me up to christmas and there will be lots of room for running fast. I'll work on the endurance a little after christmas. Although the plan is basically a condensed 6 month schedule. Something you would do if you had less time to train due to an injury. So it's all good.
Thursday Sep 2, 2010 #
Note
(rest day)
Could be the last rest day. I'm running some town sprint on Saturday so i might jog tomorrow.
Wednesday Sep 1, 2010 #
Note
(rest day)