Training Log Archive: ColmMIn the 7 days ending Apr 14, 2017:
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Friday Apr 14, 2017 #
8 AM
Running 10:50 [2] 2.27 km (4:46 / km)
Easy tester / shake-out in London.
Very short and very easy.
Very short and very easy.
2 PM
Running 13:22 [2] 2.44 km (5:28 / km) +3m 5:26 / km
Orienteering 16:20 [5] 4.04 km (4:02 / km) +62m 3:45 / km
27c shoes: inov8 F-Lite 195 (Mar '17)
JK Sprint M21E - 20th (+2:33)
Also beaten by a handful of M20s.
Got racing, fairly injury free feelings, so cannae complain.
Got going well enough, didn't quite punch #1 and had to go back up to it, no biggie though. Mostly solid orienteering, was on top of the descriptions for the most part. Had seen the "under the bridge" description in the box, and saw Kev screwing #21, so was able to get that alright, and avoided most of the other traps.
Two poor routes on #10 and #20, costing a total of 15-20s. Also not sure about routes to #9 and #17.
Likely not really race fit given the last couple months, and 4 weeks in particular, but sure tis probably just an excuse, and have to be happy with the result.
Still feeling niggle-free, so will be giving tomorrow a crack and very much looking forward to being back in the forest in general.
Results
Also beaten by a handful of M20s.
Got racing, fairly injury free feelings, so cannae complain.
Got going well enough, didn't quite punch #1 and had to go back up to it, no biggie though. Mostly solid orienteering, was on top of the descriptions for the most part. Had seen the "under the bridge" description in the box, and saw Kev screwing #21, so was able to get that alright, and avoided most of the other traps.
Two poor routes on #10 and #20, costing a total of 15-20s. Also not sure about routes to #9 and #17.
Likely not really race fit given the last couple months, and 4 weeks in particular, but sure tis probably just an excuse, and have to be happy with the result.
Still feeling niggle-free, so will be giving tomorrow a crack and very much looking forward to being back in the forest in general.
Results
Running 12:04 [1] 1.87 km (6:27 / km) +2m 6:25 / km
shoes: inov8 F-Lite 195 (Mar '17)
WD with Corbett, jonnyq & eoinmcc. Then looped back and joined Carcas for a bit.
Then made the most of the £10 massages upsatairs, which may jsut save my legs.
Then made the most of the £10 massages upsatairs, which may jsut save my legs.
Thursday Apr 13, 2017 #
Note
Fairly significant improvement in the ankle. Achilles is still acting up a little, but I'm going to get to race tomorrow at least I reckon.
Wednesday Apr 12, 2017 #
Note
(rest day)
Another day of rest.
Ankle slightly improved, but basically pretty bad. Achilles has started twinning again too. Have taped it up & am using my foam roller 4-5 times a day, on the muscles around.
Still quite hard to say whether I'll be racing. Almost certainly a bit stupid, but at the same time, if it is at all possible to run on, I will.
Ankle slightly improved, but basically pretty bad. Achilles has started twinning again too. Have taped it up & am using my foam roller 4-5 times a day, on the muscles around.
Still quite hard to say whether I'll be racing. Almost certainly a bit stupid, but at the same time, if it is at all possible to run on, I will.
Tuesday Apr 11, 2017 #
Note
(rest day)
Ankle has swollen up over night and has a sharp pain. Keeping her up, and icing away. Too early to call really.
Monday Apr 10, 2017 #
9 AM
Running 36:45 7.96 km (4:37 / km) +40m 4:30 / km
Easy out on the meadowswith Tam & Jack, and then some small efforts by myelf.
2 x 5min tempo, and 3 x 45s (15s).
Slow out there, but just wanting to relax and get the legs moving a small bit again.
Took the risky approach, and stripped down to bare feet after the first tempo. No reaction, and I think getting back some barefoot running again will strengthen my achilles long term. Soles need re-toughening though.
2 x 5min tempo, and 3 x 45s (15s).
Slow out there, but just wanting to relax and get the legs moving a small bit again.
Took the risky approach, and stripped down to bare feet after the first tempo. No reaction, and I think getting back some barefoot running again will strengthen my achilles long term. Soles need re-toughening though.
4 PM
Spinning 1:05:00 [1]
Very chilled, just doing something to get the legs moving.
Strength and Conditioning 40:00 [2]
Also pretty chilled, for JK week.
Avoided most weights, lots of little exercises, and some additional rolling / stretching.
Avoided most weights, lots of little exercises, and some additional rolling / stretching.
Sunday Apr 9, 2017 #
12 PM
Spinning 50:00 [1]
Very easy with Dan, enjoyable.
Saturday Apr 8, 2017 #
Note
Have taped up the ankle good & proper to avoid the Achilles lingering in the position which seems to give most aggravation (foot fully extended).
2-3 days of that has been positive with no feeling.
Tested today and also very positive, with little to no feeling, other leg being a bit weird though.
Still, going to be more cautious and try run every 2nd day or so, probably exclude hills & longer stuff - will make them all half-sessions. 6 days to find some shape, so.
2-3 days of that has been positive with no feeling.
Tested today and also very positive, with little to no feeling, other leg being a bit weird though.
Still, going to be more cautious and try run every 2nd day or so, probably exclude hills & longer stuff - will make them all half-sessions. 6 days to find some shape, so.
10 AM
Running 12:15 [2] 2.44 km (5:01 / km) +2m 5:00 / km
shoes: inov8 F-Lite 195 (Mar '17)
Orienteering 16:29 [5] 3.94 km (4:11 / km) +42m 3:58 / km
17c shoes: inov8 F-Lite 195 (Mar '17)
Sprint training on Heiot Watt. Ideal setup by Jonny, really well done.
Got a good start, and was close to Euzie by no.1 & 2. Moving alright, but was probably a bit erratic with pace and fading later on. Just struggling a bit being first run back.
Was happy with parts, but mistakes on 5 (hesitance & messed the end up), 14 (mistaking a gap as uncrossable), 16 (small - stopped mid-route, thought I'd gone the wrong way), and 17 (ran down dead end).
Messier at the end for sure, good to have all this, easy to get a bit of work done before the JK now.
45s or so down on Tam & Will. Could be worse given everything.
Got a good start, and was close to Euzie by no.1 & 2. Moving alright, but was probably a bit erratic with pace and fading later on. Just struggling a bit being first run back.
Was happy with parts, but mistakes on 5 (hesitance & messed the end up), 14 (mistaking a gap as uncrossable), 16 (small - stopped mid-route, thought I'd gone the wrong way), and 17 (ran down dead end).
Messier at the end for sure, good to have all this, easy to get a bit of work done before the JK now.
45s or so down on Tam & Will. Could be worse given everything.
Orienteering 11:27 [5] 2.81 km (4:05 / km) +24m 3:55 / km
15c shoes: inov8 F-Lite 195 (Mar '17)
Sprint relay training.
Laura handed over, so I started with Jack. Surprinsly similar pace due to his parkrun efforts this morning. Chasing chicken & Euzie.
Navigating mostly fine, but ploughed through some artificial barriers without noticing.
Again pace feeling pretty erratic at times, think I sometimes just lose concentration.
Will caught me, and Jack caught back up late on too. Hung on to Will to catch chicken & Euzie on the short last loop which made for an exciting 5-man dash for the finish.
Took bronze, after some very questionable elbowing people into trees.
Laura handed over, so I started with Jack. Surprinsly similar pace due to his parkrun efforts this morning. Chasing chicken & Euzie.
Navigating mostly fine, but ploughed through some artificial barriers without noticing.
Again pace feeling pretty erratic at times, think I sometimes just lose concentration.
Will caught me, and Jack caught back up late on too. Hung on to Will to catch chicken & Euzie on the short last loop which made for an exciting 5-man dash for the finish.
Took bronze, after some very questionable elbowing people into trees.
Running 3:25 [1] 0.59 km (5:49 / km) +2m 5:43 / km
shoes: inov8 F-Lite 195 (Mar '17)
Running 11:37 [2] 2.27 km (5:08 / km) +3m 5:06 / km
shoes: inov8 F-Lite 195 (Mar '17)