Training Log Archive: rickyp

Im able to walk pain free which is a good sign its not as bad as ive had before. No races this upcoming weekend to worry about.

Event: Warwickshire Orienteering Weekend
 

Nice track to warm up on, warm up and drills

OD Urban Event around Rugby - MO 7.1km

Routegadget

Was very scrappy at the start, wasting 75s over the first four points but got back into the swing of things, albeit choosing the longer route choice to 7. Got to the 2 min road crossing fine but as soon as I started again my left calf tightened up. Decided to keep going as it didn't feel too bad and wasn't getting worse but could still feel it after the run so won't run tomorrow. Really annoying as I roll my calf before bed every night and i didn't run on Thursday and had a rest day on Friday so it should have been fine.

Time losses:
#1 20s started running down the wrong side of the wall
#2 40s Ran past it
#4 15s Ran past it
#7 Poor route choice - should have gone right
#20 Poor route choice - didn't spot you could go straight even though i had 2 mins to plan
#22 25s Thought there was a gap in the buildings but there wasn't

TTC Swim ~ 3220m

Sprinting and power today. Nice change to all the endurance stuff.

Warm up and drills then main set was:
Repeat for 30mins (3 x (40m CSS [10s]) + 40m PDQ [10s] + 40m easy [10s])
10 mins Pull Buoy and band
8 x 20m PQD [30s]

3x10 Thoracic Exercises - All fours, Spiderman, Press up
2x10 Goblet Squats w/ pause (16kg)
2x10 Single-leg Hip Hinge (16kg)
10+10 Single-leg Box Squats
3x (15+15) Hip adduction with raised leg
4 short lengths Inchworm
4 short lengths Spiderman Crawl
3 x 10 Sideways squats with resistance band

16+16 Single-leg hops - Forward/Back, Sideways
10+10 Single-leg Push Off

10x Broad Jumps
3x5 pull ups

3x10 Weighted lunges (2 x 14kg dumbells)
3x 5+5 Bulgarian split squats (2 x 14kg dumbells)

Jog to leisure centre, warm up and drills

TTC 5km time trial

Wasn't really in the mood and legs weren't either. Wasn't tired afterwards. Hard to pace on your own.

TTC Swim ~ 4080m

The first swim after a big weekend is always tough, this was especially so.

Warm up then straight into:
16 x (20m off 25s)
then
100m easy [10s]
x00m CSS+2 [10s] - where x increases by 100m every set
100m easy [10s]
100m PDQ [30-60s]

Managed to finish the 5th set but was dying. Paces for 2nd effort should have been 1:36/100m and were actually more consistent than they felt: 1:33, 1:37, 1:36, 1:37, 1:40

Steady 60 mins

Planned to run home but didn't get out of work till late so just ran from home. Weather forecast is pish tomorrow morning anyway.