Training Log Archive: markgIn the 29 days ending Feb 29, 2012:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||
Wednesday Feb 29, 2012 #
5 PM
Note
Had a massage at No More Knots. Most painful and best massage ever. I was pretty sure I was going to fall over afterwards I was so groggy. My body feels brand new.
Tuesday Feb 28, 2012 #
Note
I'm booked in to see the witch doctor on Friday.
Sunday Feb 26, 2012 #
7 AM
Note
Achilles okay this morning. Slightly more sore than yesterday morning but it cleared up after walking around like yesterday. So there's a fact: can run for less than 20 minutes at easy pace without killing it. Hurrah ...
5 PM
Cycling 1:00:00 [2] 21.0 km (21.0 kph) +250m
After missing the orienteering training session this afternoon, I dragged myself out for a late afternoon ride. The rain had finally broken for good and the sun was out so it was pretty enjoyable. Cruised alongside the motorway, down to the river at Auchenflower, then back along the river through UQ and Indooroopilly and home. My legs pretty stuffed at the end but it's the first real strenuous exercise I've done in about a month so not surprising.
Saturday Feb 25, 2012 #
4 PM
Running 18:00 [1] 2.8 km (6:26 / km) +30m 6:06 / km
shoes: Adidas Supernova Control 9
Easy jog down to the local Macca's where Ewan was having a play. Achilles a bit up and down, though seemed to finish well. Will have to see what tomorrow brings now.
Fixed up both my bikes today so I'm going to do some riding this week - I've been sitting on my butt for too long.
Fixed up both my bikes today so I'm going to do some riding this week - I've been sitting on my butt for too long.
Monday Feb 20, 2012 #
Note
Back to the physio. I have calf and arch strengthening exercises to do now.
Sunday Feb 19, 2012 #
Note
After a few morning where the achilles was almost normal in the morning today it was limp-worthy sore. A couple of ice sessions, some eccentric calf reps, and a swim at Corinda has improved it a lot.
Saturday Feb 18, 2012 #
7 AM
Running 30:00 [1] 4.6 km (6:31 / km) +45m 6:13 / km
shoes: Adidas Supernova Control 9
Another little run. Did a good 5 min walking first, then took it pretty slow, and did some dynamic stretching. It didn't feel great to begin but after 15 min it was improving and was not so bad then. I even felt game to try a short surge, which felt fine, and some run-throughs at the end. I'm not sure I'd like to try sprinting off the line but it does seem to have improved. Even better, it doesn't seem to have been followed by any soreness. My fitness is completely cactus.
4 PM
Orienteering 29:17 [2] 3.5 km (8:22 / km) +165m 6:46 / km
shoes: Asics DS Trainer 13
Achilles was feeling fine after the jog this morning so thought I'd go for a potter around Anzac Park at the final Cyclone's Summer Series event. It felt okay from the outset but the hills triggered some complaints but only minor and even that seemed to settle as the course went on. Unfortunately my brain wasn't switched on and so wasn't reading the map properly or staying focused and made some bad route choices and a few mistakes.
Friday Feb 17, 2012 #
8 PM
Strength & Conditioning 10:00 [3]
Calves.
Thursday Feb 16, 2012 #
7 PM
Strength & Conditioning 20:00 [3]
Squats + calves.
Tuesday Feb 14, 2012 #
1 PM
Strength & Conditioning 10:00 [3]
Calves plus some stretching. Good to be outside.
Sunday Feb 12, 2012 #
10 AM
Orienteering 4:30:00 [0]
shoes: VJ Sticky
Checking and taping control sites for the Easter Prologue with Anna. Ridiculously wet out there and more overgrown (mostly grass but some blackberry) than is preferable for a sprint race. Hopefully both these problems will have disappeared by race day. Saw 2 red-bellied black snakes and 1 turtle, and ate hundreds of blackberries. If there was a GPS track for our route from the car to the competition area you would see our drunken weave from blackberry bush to blackberry bush.
Friday Feb 10, 2012 #
Note
Achilles no worse this morning after run yesterday which seems a good sign. It's still pretty tender to touch though. Have made a physio appointment for next week.
Thursday Feb 9, 2012 #
1 PM
Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Free 3.0 v3
Around the block at lunch. Achilles felt ordinary in the first half but okay near the end, including up hills. Maybe it's getting better.
Wednesday Feb 8, 2012 #
10 PM
Strength & Conditioning 5:00 [3]
A little warm up jog and then some backwards running down a gentle hill on the street outside. This was a test to see if the achilles was up to a more intensive eccentric exercise. So far, so good but I'll have to wait and see how it is in the morning.
Tuesday Feb 7, 2012 #
11 PM
Strength & Conditioning 10:00 [3]
Calves/achilles again
Sunday Feb 5, 2012 #
Orienteering 30:00 [1]
shoes: Asics DS Trainer 13
Jogging around Ferny Grove schools checking control sites.
Saturday Feb 4, 2012 #
4 PM
Orienteering race 15:02 [3] 2.3 km (6:32 / km)
shoes: Asics DS Trainer 13
Cyclones sprint at Yeronga set by Olly. Given the ongoing problem with my achilles, I was aiming to have a steady run with no mistakes, particularly in the school and tafe parts of the map. After a short warmup, I set off at a slow pace but as I got into it I realised my achilles wasn't bothering me at all and as able to increase my pace a little. Unfortunately, I found that this steady pace was about all I could do after so little running in the last 4 weeks. Anyway, my flow was pretty good, only a couple of seconds lost leaving #4 and #8, so I'm pretty happy with that but surprised to find myself ahead of Mikko and Kurt (I think), though we were all smashed by Aaron.
Thursday Feb 2, 2012 #
8 PM
Strength & Conditioning 20:00 [3]
Squats and calves/achilles. Added bent leg calf drops to the mix and added some weight with my backpack full of books. The books weren't all that heavy, probably need to pack it full of water bottles instead.
Wednesday Feb 1, 2012 #
Note
(injured)
Achilles felt a little stiff and sore this morning but has improved with some walking around. I obviously still have a way to go with this injury.