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Training Log Archive: Rich

In the 29 days ending Feb 29, 2016:

activity # timemileskm+m
  Orienteering10 9:41:11 37.53(15:29) 60.4(9:37) 1006155 /166c93%
  Running12 4:12:22 29.0(8:42) 46.67(5:24) 552
  Strength and Conditioning6 2:53:13
  Total22 16:46:46 66.53 107.07 1558155 /166c93%
  [1-5]21 15:33:34
averages - sleep:7.7

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Monday Feb 29, 2016 #

6 AM

Strength and Conditioning 15:00 [1]
(injured)

Injury exercises before Grace woke up.

Sunday Feb 28, 2016 #

Event: Midlands Championships (UKOL)
 

Note
(injured)

Ok, its clear I need to give my knee time to settle so will take a few days off, do the S&C and hopefully by next week I can slowly build again. Running every other day isn't working.

Looking on the net its clear that ITBS is very poorly understood. The reasons for it are reportedly varied but none really make sense as to why I have it. Also the level of activity that can be done with it is reportedly varied even from the reputable sources; some say cycling, pool running, swimming should be avoided, others its ok. One even said its the impact action when you feel the pain which is bollocks as its the knee bending action which causes the pain; the impact is fine.

Might get out on the bike later in the week but as my fitness is pretty poor anyway I think 3-4 days to let it settle are the best solution.
6 PM

Strength and Conditioning 15:00 [3]

Saturday Feb 27, 2016 #

Event: British Night Championships (UKOL)
 
Event: The National XC Championships
 
8 PM

Running warm up/down 12:00 [1] 1.2 km (10:00 / km)
shoes: Inov8 ORoc 280 (3)

Orienteering race 31:00 intensity: (16:00 @3) + (15:00 @4) 5.5 km (5:38 / km)
(injured) shoes: Brooks Pure Grit

BNC - Cademan

Knee felt fine for the first 2-3km but then started aching on the way to 7. Bailed closed to the end of the first half when knee was bordering on painful and was clear I wasn't going to finish the full course.

Struggled with the detail on the map; have never had that at Cademan before. Regularly getting the wrong paths (2, 6, 7, 9, 10, 11). Felt a very different area from my previous visits. Probably lost about 4-5 mins at the point I stopped was surprisingly in 3rd.

Friday Feb 26, 2016 #

7 AM

Running 5:00 [3] 1.1 km (4:33 / km)
(injured) shoes: New Balance Fresh Foam Zante

Running to the station but got about 2 mins in when it was apparent that even just the 2.5km to Sutton Parkway was going to be too much if I hoped to be able to at least complete one race this weekend.

Thursday Feb 25, 2016 #

6 AM

Strength and Conditioning 21:39 [1]
ahr:85 max:101 slept:7.5

7 AM

Running 24:24 intensity: (2:25 @1) + (2:33 @2) + (19:14 @3) + (12 @4) 5.42 km (4:30 / km) +73m 4:13 / km
ahr:147 max:159 shoes: New Balance Fresh Foam Zante

Good to be out early morning but in sun light, even if it was pretty fresh. Started to feel me knee a little from ~4km but not painful.
5 PM

Running 20:51 intensity: (1:19 @1) + (4:23 @2) + (15:09 @3) 4.78 km (4:22 / km) +27m 4:15 / km
ahr:145 max:158 (injured) shoes: New Balance Fresh Foam Zante

back home. Knee discomfort kicked in a little earlier tonight and was boarding painful towards the end.

Wednesday Feb 24, 2016 #

Note
(injured) (rest day)

To give me knee a rest, see if the day off helps.

Tuesday Feb 23, 2016 #

11 AM

Running 23:20 [2] 5.37 km (4:21 / km) +5m 4:20 / km
slept:8.0 (injured) shoes: Skechers Go Run 4

To West Bridgford at lunch to see the physio and back after. The loosening off help a little but still painful. Exercises to be done.
6 PM

Strength and Conditioning 1:00:43 [1]
shoes: Inov8 F-lite 195

Physio exercises plus weights and other bits.

Monday Feb 22, 2016 #

6 PM

Running 15:40 intensity: (6:49 @1) + (8:51 @2) 3.43 km (4:34 / km)
ahr:127 max:137 slept:7.25 (injured) shoes: New Balance Fresh Foam Zante

Little jog to test me knee; fail.

Sunday Feb 21, 2016 #

12 PM

Orienteering 1:28:23 intensity: (1:11:49 @1) + (16:12 @2) + (22 @3) 9.59 km (9:13 / km) +108m 8:44 / km
ahr:109 max:144 slept:10.5 (injured) shoes: Inov8 X Talon 190 (2)

Controlling at SP. ITBS back with a vengeance. Left knee became very sore and I ended walking most of the distance from the far side of the forest. Epic nights sleep though.

Saturday Feb 20, 2016 #

4 PM

Running intervals 1:12:46 intensity: (8:00 @1) + (38:35 @2) + (10:13 @3) + (11:28 @4) + (4:30 @5) 14.24 km (5:07 / km) +150m 4:51 / km
ahr:139 max:165 slept:8.5 shoes: Puma Faas 300 V3

3 x (6 x ~15s hill reps)

2.7km Tempo between each set.

Felt better as the session went on. Tighness/soreness in hip flexes meant I didn't feel much power on the hill reps.

Friday Feb 19, 2016 #

9 AM

Running warm up/down 7:31 [1] 1.25 km (6:00 / km) +31m 5:20 / km
shoes: Inov8 ORoc 280 (3)

Orienteering 1:02:06 [2] **** 6.72 km (9:14 / km) +194m 8:04 / km
spiked:22/25c slept:8.75 shoes: Inov8 ORoc 280 (3)

Last session in Slovenia, pairs talk O. Like this area, similar to Lakes but rockier and with lots of holes. Couple of early misses but then good.

http://ravinenkartor.se/show_map.php?user=Rich&map...

Running warm up/down 5:12 [1] 0.71 km (7:17 / km) +58m 5:11 / km
shoes: Inov8 ORoc 280 (3)

Thursday Feb 18, 2016 #

6 PM

Orienteering 46:38 intensity: (20:00 @0) + (26:38 @4) ***** 3.23 km (14:27 / km) +30m 13:49 / km
spiked:13/14c shoes: Inov8 ORoc 280 (3)

Nattkeps. Gave myself most of the day off to let me knee recover which seemed to work. Could feel it a little at the start but eased out; never painful.

Tough terrain, particularly in the dark. Going ok until losing focus on the return of my penultimate leg. Totally disorientated and lost 3 mins.

http://ravinenkartor.se/show_map.php?user=Rich&map...

Wednesday Feb 17, 2016 #

9 AM

Running warm up/down 17:27 [1] 2.35 km (7:25 / km)
shoes: Inov8 X Talon 190 (2)

Orienteering tempo 10:59 [5] *** 1.98 km (5:33 / km) +17m 5:19 / km
spiked:7/9c slept:9.0 shoes: Inov8 X Talon 190 (2)

Forest Sprint prologue at Kazlje. Felt good for about 2mins then the coughing started as oxygen debt caught up with me and made pretty poor sizeable error s at 3 (40s) and 5 (30s).

http://ravinenkartor.se/show_map.php?user=Rich&map...

Orienteering tempo 15:30 [5] *** 2.47 km (6:16 / km) +5m 6:12 / km
spiked:13/15c shoes: Inov8 X Talon 190 (2)

Tired from the coughing and made quite a few errors of variable sizes; teh largest being 30s at 1 overshooting and wrong direction to 22 (40s). Some costly route choices too (11, 18, 20, 23, 24).

http://ravinenkartor.se/show_map.php?user=Rich&map...

Orienteering warm up/down 11:47 [1] *** 1.38 km (8:34 / km) +9m 8:18 / km
shoes: Inov8 X Talon 190 (2)

Collecting a few controls on the way back to the car. Out of no where the outside of my left knee started getting quite painful.
2 PM

Orienteering 33:12 [0] **** 1.84 km (18:06 / km) +72m 15:08 / km
(injured) shoes: Inov8 ORoc 280 (3)

Tried running but knee was too painful so walked/climbed a few controls on Mordor.

http://ravinenkartor.se/show_map.php?user=Rich&map...
4 PM

Strength and Conditioning 40:51 [2]

Quality/Brutal S&C session led by Harri. Many exercises I have not done before.

Tuesday Feb 16, 2016 #

9 AM

Orienteering 1:47:09 intensity: (20:00 @0) + (15:00 @1) + (30:00 @2) + (42:09 @3) *** 12.04 km (8:54 / km) +92m 8:34 / km
spiked:35/36c slept:8.0 shoes: Inov8 X Talon 190 (2)

Hanging and collecting for trains at Dutovlje. Now feeling 100% but still have a cough, obviously made worse by running; running feeling a little better again than yesterday.

http://ravinenkartor.se/show_map.php?user=Rich&map...
1 PM

Running warm up/down 10:05 [1] 1.51 km (6:41 / km) +92m 5:08 / km
shoes: Inov8 X Talon 190 (2)

Orienteering 56:54 intensity: (21:54 @1) + (35:00 @2) **** 4.32 km (13:10 / km) +254m 10:10 / km
spiked:10/10c shoes: Inov8 X Talon 190 (2)

Long course at Divaska Jama - beast of an area. Big hills, big holes, big rocks and ankle breaking rock underfoot most of the way. Didn't want to be out longer than 1hr so cut off at no.6 to 26. As an indication of the physicality Gustav didn't even get sub 10s. Hard to say how much was down to the terrain and how much to my health but this felt a massive struggle aerobically.

http://ravinenkartor.se/show_map.php?user=Rich&map...

Running warm up/down 9:12 [1] 1.88 km (4:54 / km) +2m 4:52 / km
shoes: Inov8 X Talon 190 (2)

Back down the hill to the Hotel. Hand numb from the cold.

Monday Feb 15, 2016 #

9 AM

Running warm up/down 9:09 [2] 1.32 km (6:57 / km) +45m 5:56 / km
shoes: Inov8 X Talon 190 (2)

Orienteering 55:25 [1] 4.49 km (12:20 / km) +58m 11:35 / km
spiked:43/45c slept:8.0 (sick) shoes: Inov8 X Talon 190 (2)

First taste of Slovenia (Krajna Vas). Pick at a walk/jog pace, which to be honest was about all I could muster. Feeling ok but aerobically struggling badly. A couple of poor bearings early on but after that I remembered what I should be doing. Knolls a little odd, boulders regularly sketchy.

http://ravinenkartor.se/show_map.php?user=Rich&map...

Running warm up/down 9:30 [1] 1.2 km (7:57 / km) +57m 6:25 / km
shoes: Inov8 X Talon 190 (2)

2 PM

Orienteering 19:47 [2] *** 2.09 km (9:28 / km) +78m 7:59 / km
spiked:6/6c shoes: Inov8 X Talon 190 (2)

Afternoon Loops at Kazlje. Running slightly better now managing a more consistent jog but still having to walk uphill.

Loop 1 - Green thorny and stony but no problems technically.

http://ravinenkartor.se/show_map.php?user=Rich&map...

Orienteering 23:18 intensity: (13:18 @2) + (10:00 @3) 2.6 km (8:58 / km) +46m 8:14 / km
shoes: Inov8 X Talon 190 (2)

Loop 2 - One error being pushed offline 12 -13 by rocky ground. Downhill through the meadow to 9 was fun.

http://ravinenkartor.se/show_map.php?user=Rich&map...

Orienteering 19:03 intensity: (10:00 @2) + (9:03 @3) *** 2.16 km (8:49 / km) +43m 8:01 / km
spiked:6/6c (sick) shoes: Inov8 X Talon 190 (2)

Loop 3 - Nicest loop and error free.

http://ravinenkartor.se/show_map.php?user=Rich&map...

Running warm up/down 10:15 [1] 0.92 km (11:08 / km) +12m 10:27 / km
shoes: Inov8 X Talon 190 (2)

Sunday Feb 14, 2016 #

Note
(sick)

Woke not feeling as good as I had gone to bed but much better than yesterday morning. I was in two minds about whether I should be going to slovenia but bugger it, I get limited holiday and can always wrap up warm and walk/jog exercises if I need to so by 9am I was off to the airport.

Saturday Feb 13, 2016 #

Note
slept:8.0 (sick)

Woke up, better nights sleep but still not feeling good, still chills and head pounding. Going to Slovenia wasn't going to be an option tomorrow at this point. Had mid-morning nap and woke feeling quite a bit better. By the afternoon I was up and doing stuff.

Friday Feb 12, 2016 #

Note
slept:3.0 (sick)

Day off work. Terrible nights sleep, felt shocking, can't get warm but sweating buckets.

Thursday Feb 11, 2016 #

Note
(sick)

Instead of this being the start of the comeback, its was the start of yet another virus and spent the day feeling worse and worse. Sinusitis again, with accompanying cough and fever.

Wednesday Feb 10, 2016 #

6 AM

Strength and Conditioning 20:00 [1]
(sick)

Easy S&C

Tuesday Feb 9, 2016 #

Note
(sick)

Slowly get better since being on anti-bs since Friday when my chesty cough peaked. hopefully back to something in the next day or so and heading off to Slovenia Sunday.

Sunday Feb 7, 2016 #

Event: EM Score Championships
 

Monday Feb 1, 2016 #

Note
slept:6.0 (sick)

Felt bloody awful in the night but a little better on waking; well enough for work anyway. Cough, head cold, tired, achy. Probably Grace sharing her germs again as she is on antibiotics for an ear/throat infection.

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