Training Log Archive: Rich

Good warm up doing the normal things and included a bit of a jog afterwards. I don't think I quite mentally prepared properly for this one though.

BRC -Men's Premier 1st Leg

Wasn't quite as up for this as I should have been. I was standing in the start box knowing that many of the runners that i would normally beat are better runners than me and I had to out orienteer them; always hard in a relay. The run ws pretty bad in all for a number of reason:

#1 I went around the uncrossable marsh expected those who were going straight to it to either take along time to get across or realise their mistake and have to go around. Unfortunately it was easy to cross and I was heavily punished to the tune of 30s.
#4 My taping didn't hold and I went over on my ankle, this inhibitted my running for a good few minutes.
#7 The vegetation was a bit dodgy and I hesitated a bit but found the control ok. (~10s loss)
#12 Hoped I could catch the lead pack I had seen ahead of me if they made a mistake in the confusing rhodi's area. Unfortuanely I didn't concentrate on my orienteering properly and lost 2minutes.
#13 Still not concentrating properly. Luckily there was a big pack looking for it (that had passed me on the last control) and I only lost ~10s.
#14 Just stayed with the pack, chose a route, went over on my ankle again twice slowing me down again, then followed the pack instead on sticking with my own route which would have been the quickestand then didn't plan the end of the leg properly and got confused. (~30 lost)

Not a too bad a result for the team though (8th)

Event: British Champs
 

Event: British Orienteering Champs
 

The normal stuff to warm up. Forgot to warm down though. Did plenty of stretching in the evening to loosen up before bed.

BOC UK Cup Race

Very pleased with this one. One of my cleanest ever runs and felt in total control the whole way. Only time losses were at #4 (~30s) and #19 (~20s).

At 4 I went straight through the marsh. Going up and along the path was around 30s quicker.

At 19, the penultimate control, I went through the dense gorse and didn't quite get the route I intended but still had one of the better splits for that as I had visulaised the leg well and realised quickly I wasn't quite right.

Glad I chose the track on the long leg. It was the safest route and it gave me the opportunity to plan the rest of the course.

Rest before BOC but just a little time on the wobble board.

A circuits style session but generally more strength and core work and not so much cardiovascular type work. Also included my ankle strengthening exercises. 12 exercises four of which were done on each side (i.e. left and right) all done 3 times. This took 65mins then 15mins on the wobble board.

Ankle certainly not feeling as bad today and the swelling has gone down considerably.

On the rowing machine in the garage.

Ankle strengthening exercises.

Ankle pretty swollen today.

C • swollen 2

Physio's this morning. No running this week and suggested to only run at Sunday's race. :( Was planning to go to Notts AC tonight but might go swimming instead. Go 4 exercises to do daily inc. wobble board and have got to go back friday to see how it is and get shown how to tape them properly.

Went to the new Lammas Leisure centre with Amy for some low impact training. Started and finished with a few lengths (25m per length) to WU/WD wih some interval style swimming in between. One length steady one hard (all breast stroke though) to get the heart working. Used a float one quite a few lengths to do legs only. Knees were certainly feeling it by the end; could tell I hadn't done much swimming lately.

My new strengthening exercises for my ankle inc one legged squat off the bottom step of the stairs, ankle side rotations with an elastic thingy and side lunges. 15 of each on each side 3 times. Then an unspecified amount of time on the wobble board while bouncing a ball against the wall (Amy quickly got sick of me doing this so chucked the ball to me instead until it got violent).

15mins on the wobble board but generally taking it easy to give the ankle a rest.