Training Log Archive: JomaynardIn the 7 days ending Jul 30, 2017:
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Sunday Jul 30, 2017 #
Event: FootO 7 - Peterdine
11 AM
orienteering race (Peterdine H2) 18:51 [4] *** 2.2 km (8:34 / km) +80m 7:15 / km
spiked:4/6c slept:5.0
Stared off having a really good run. To 5th control stopped a bit short as it was a depression, probably lost a bit of time there. While running from 5 to 6 I rolled my ankle and I thought I heard/ felt a ping. Got to 6 limping and decided to try and walk back. Iced it and went to Emergency at Joondalup hospital as I thought possible break as it was more painful then last time and it swelled up quickly. Thank goodness X-ray was cleared, just bad sprain. On crutches and doing RICE. Seeing physio tomorrow. Last 2 runs when I was going well same thing happened, due to what appears to be lovely open running but I must be careful of stones ground not mapped!
Saturday Jul 29, 2017 #
9 AM
Windtrainer 30:00 [3]
slept:7.5
Cycling was cancelled due to rain so did a wind trainer at home.
Friday Jul 28, 2017 #
swimming warm up/down 40:00 [2] 1.5 km (26:40 / km)
Warm up/ cool down
5 AM
swimming (Mainset) 35:15 [4] 2.0 km (17:38 / km)
slept:7.5
Mainset, 3x 500. 1st 500: 7mins; 2nd 6:40; 3rd 6:35 then 5x100, 25 hard, 75 easy.
Thursday Jul 27, 2017 #
running (Warm up cool down) 1:15:00 [2] 7.0 km (10:43 / km)
Warm up, cool down and 250 in between each 1.06km of mainset.
5 PM
running (Mainset) 16:24 [4] 4.24 km (3:52 / km)
slept:8.0 shoes: mizuno purple
main set 1.06 km x 4 with 250m easy between each. 1st km 3:52 , 2nd km 4:07; 3rd km 4:10 last km 4:15.
Wednesday Jul 26, 2017 #
5 AM
swimming 1:15:00 [3] 5.0 km (15:00 / km)
slept:7.5
Warm up, then 1km time trial with paddles. 150m hard then 50 easy. Time 13:36. Then 6x 200m. Warm down
6 PM
Windtrainer 1:15:00 [3]
Tuesday Jul 25, 2017 #
5 AM
cycling 1:30:00 [3] 40.0 km (26.7 kph)
slept:7.5
Warm up. Then mainset 3 hill repeats up resolute then 5mins hard 1minute easy x7.
Monday Jul 24, 2017 #
5 AM
swimming (Sprints) 1:30:00 [3] 4.0 km (22:30 / km)
slept:7.5
Warm up and then mainset. 12x100 on time cycle of 1.20. Got 8 done on time cycle and then got tired. First time on the 1.20 cycle normally do the 1.25 so not as much recovery time between 100's.