Training Log Archive: austrianmike

Knee hurt all night and when walking this morning. Will maybe try some light bike work later. Holding off from committing to any more running/ football until I've seen the doctor on Friday

Event: Midland Orienteering Championships 2013
 

Not an aweful race today, just sloppy, leaving small amounts of time lying around by frquently being 50-100m off.

Main errors were 4, 12 (rc), and 16; but iffy on 1, 5(rc), 7, 8, 10, 15, 19

Lying 3rd as we left. Two guys ahead rank higher but would have liked to have been closer. Splits and routegadget will be interesting

Left knee is a bit worrying... Hurt during warm up (same as two weeks ago). Ran through some mild pain during the race, so probably only at 90-95% as a result. Doctor's appointment on Friday!

Update after results:
Seems that apart from #4 where I lost 1.5mins that I made many small errors (slipping left and right) which all cost around 15-25 secs. Maybe could have been more direct to #12 as well (or gone south maybe), although the time was alright. Somehow this still makes it into my top 6 races (by 1 point), which is encouraging as I'm sure I can do far better

http://www.cix.co.uk/~neper/rht2013/crse5.htm
http://www.splitsbrowser.org.uk/splitsgraph.php?ev...
http://uk.org/gadget/cgi-bin/reitti.cgi?act=map&am...

45 @ CM/LW, 45 @ CF. Knee not too bad. Only hurting at full sprint. Drew 1 - 1, awful 1st half, good 2nd, and battered them the last five. Set up Thomas to score

4:10 warm-up, 5x2:05 pace, 2:05 recovery (pace rising from 80-100%)
Feeling good in the morning, will have try and start running again tomorrow and hope knee/ ankle are good

Ankles, sit-ups/ abs, back exercises, chest press (6, 20-10-10)

Not in the mood this morning.

Left ankle still hurts a bit when I walk (the medial side), although it feels like even the little ankle work I've done already has made it stronger. Keen to go for a run again, but starting on a level surface for sure

Sit-ups (with weights), bench press, ankle balancing, situps (without weights), back exercise

5min warm up, 5x 2:30 pace (80% rising to100% effort), 2:30 recovery (base intensity 10)

Ankle balancing, sit-ups (with and without weights), chest press (6, 20-10-10), back exercises, more ankle work

2x1:40 warm up, 1:40 pace, 1:40 rest. Raising the intensity each time. Knee and ankle both good (base intensity 8)

Chest press (6, 20-20-15), ankles (balancing on medezinball), back exercises, situps, lungs and squats (ww), more ankle balancing