Training Log Archive: markgIn the 30 days ending Sep 30, 2012:
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| 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 | Th | Fr | Sa | Su | ||||||||||||||
Saturday Sep 29, 2012 #
10 AM
Orienteering race (Aus Long Champs) 2:09:00 [3] 14.5 km (8:54 / km) +350m 7:56 / km
shoes: VJ Sticky
Aus Long Champs at the Golden Fleece and another bad day in the forest. I had a fairly good race until #19, dropping about 3min but sitting in 12th place and on target for a sub-2hr finish, but I was already feeling fatigued and the first calf cramps hit on the way #20. After that it was a real struggle and eventually I pulled out after losing contact near #26. I was happy with my navigation and early speed, but my fitness, particularly strength in the terrain and on hills, is terrible.
Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: VJ Sticky
Friday Sep 28, 2012 #
6 AM
Running 25:00 [2] 3.2 km (7:49 / km)
shoes: Asics Hyperspeed 4
Woke up super early because there was a super-bright light shining through the hostel room's window and decided a light warm-up run would probably do me good, so I jogged up and down the North Esk River doing some dynamic stretching, my achilles exercises and a couple of run-throughs.
10 AM
Running warm up/down 20:00 [3] 1.0 km (20:00 / km)
shoes: VJ Sticky
11 AM
Orienteering race (Aus Sprint Champs) 21:23 [4] 3.4 km (6:17 / km) +110m 5:25 / km
shoes: VJ Sticky
Aus Sprint Champs at Bicheno. I'd nominated for the World Cup team on the back of a couple of good sprint results this year and so I was feeling really nervous going into this race. I tried to focus it but in the end I took off out of the start too fast and blew the first control to the tune of 2min, ending my race and selection chances as quickly as I possibly could.
I hit the next 5 well but gambled on the high route on the long leg, dropped another minute, and was caught from 2min by David Brownridge. We were then caught by Josh Blatchford in the next set of rock controls (I watched Josh slipping around a bit during some rock-hopping and hoped I wasn't going to see him break his leg again). The rest of the race was pretty clean. Josh got away a bit and Bryan came through in the last few controls.
Without the two big errors, it was a pretty clean race, a few seconds lost at #10 and #21 and 1 or 2s at a few other controls. I could maybe have done a time in the low 18s, which wouldn't have been all that special anyway. Not enough preparation thanks to the hip problem.
I hit the next 5 well but gambled on the high route on the long leg, dropped another minute, and was caught from 2min by David Brownridge. We were then caught by Josh Blatchford in the next set of rock controls (I watched Josh slipping around a bit during some rock-hopping and hoped I wasn't going to see him break his leg again). The rest of the race was pretty clean. Josh got away a bit and Bryan came through in the last few controls.
Without the two big errors, it was a pretty clean race, a few seconds lost at #10 and #21 and 1 or 2s at a few other controls. I could maybe have done a time in the low 18s, which wouldn't have been all that special anyway. Not enough preparation thanks to the hip problem.
Wednesday Sep 26, 2012 #
12 PM
Running intervals 20:45 [4]
shoes: Asics DS Trainer 13
Final training and test of my hip before the weekend, a slightly shortened Mona's fartlek: 2 x 1.30, 4 x 1, 2 x 30s, 2 x 15s. Unsurprisingly, I didn't feel super-fit but my legs seemed to turn over quite well and the hip wasn't bothering me. My legs started to feel a little tired about the end of the 1min so only did half the usual 30s and 15s efforts.
Running warm up/down 25:15 [3]
shoes: Asics DS Trainer 13
Warm up/down, dynamics stretching.
Monday Sep 24, 2012 #
12 PM
Running 32:00 [2] 5.7 km (5:37 / km) +80m 5:15 / km
shoes: Asics DS Trainer 13
Slightly longer run and added a little bit of speed with a 1min and then a 30s effort. Hip felt okay at the time, fingers crossed for tomorrow. I may still get one reasonable faster session in before Tassy ...
Saturday Sep 22, 2012 #
6 PM
Running 25:00 [1] 4.6 km (5:26 / km) +65m 5:05 / km
shoes: Adidas Supernova Control 9
5min walking and 20min running.
Friday Sep 21, 2012 #
Note
(injured)
Another session with the physio today. I've been given the okay to start building my running up. Hopefully I'll be able to do at least one faster run leaving for Tassy.
Thursday Sep 20, 2012 #
1 PM
Running 20:00 [1]
(injured) shoes: Adidas Supernova Control 9
Did 5min walking, 10min very easy running, and another 5min walking. Soreness was barely perceptible near front of greater trochanter but didn't get worse. Now to see what tomorrow brings.
Wednesday Sep 19, 2012 #
Note
(injured)
It's slowly improving but I decided to be cautious and didn't run today. I was also rather busy so didn't have much opportunity.
Monday Sep 17, 2012 #
Note
(injured)
Visited my physio today. He hasn't ruled out a labral tear but it responded well to muscle release and he is hopeful it's just muscular. I need to continue to the release work at home and test it in a couple of days.
Saturday Sep 15, 2012 #
Note
(injured)
Hip flared up overnight.
Friday Sep 14, 2012 #
Running 30:00 [2] 4.5 km (6:40 / km) +45m 6:21 / km
(injured) shoes: Adidas Supernova Control 9
Spent some time loosening everything up with a tennis ball, roller and stretching last night and was able to run this morning. I was a bit nervous at the start, I thought the knee was going to complain again, but after some dynamic stretching it seemed to loosen up and I ran pretty comfortably for the last 15min, even doing a few short efforts to test everything out.
Thursday Sep 13, 2012 #
8 AM
Running 5:00 [1]
(injured)
The hip was feeling much better this morning and my GP had reassured me yesterday that given the circumstances in which it occurred it was very unlikely to be anything serious so I tried a little run. Hip was tight but ok but I think the tightness has got to my knee, which gave a sharp cry of pain at 5min. If I hit the roller and do some stretching, hopefully I can be running again tomorrow.
Wednesday Sep 12, 2012 #
Note
(injured)
It's better today, feeling a lot more mobile, but there's still quite a bit of soreness, still no running.
Tuesday Sep 11, 2012 #
Note
(injured)
The hip is a fraction better today but I still can't extend it much so walking is a problem, not to mention running.
Monday Sep 10, 2012 #
Note
(injured)
I've managed to do something to my right hip (probably TFL). I think it got a bit of a strain when I got caught in a fence and stumbled on that leg. Hopefully will settle down quickly.
Sunday Sep 9, 2012 #
10 AM
Orienteering 1:17:01 [3] 12.3 km (6:16 / km) +130m 5:57 / km
shoes: VJ Sticky
Last round of the Q-League at Wilmot's Waterholes and spider-web of a course set by Anna. I took it steady, not wanting to either make big errors or hurt myself, and was pretty pleased with the run. Managed to mess up on #7 in the rocks like a few others - it just didn't feel right - and lost a bit of focus at #17 or thereabouts. I picked up the pace in the last couple of km and felt okay.
Orienteering 20:00 [1] 3.0 km (6:40 / km)
shoes: VJ Sticky
Picking up controls.
Saturday Sep 8, 2012 #
8 AM
Running 54:00 [3] 10.0 km (5:24 / km) +200m 4:55 / km
shoes: Adidas Supernova Control 9
Easy morning run out to Gap Ck and back. I cut it a bit shorter than planned as the outside of my left heel was being a bit funny. It might be achilles again but is presenting differently than before.
Friday Sep 7, 2012 #
3 PM
Running 35:00 [1] 2.3 km (15:13 / km)
shoes: Nike Free 3.0 v3
3 laps of the reservoir with Ewan on his bike. Lot's of stopping but got warmed up and did some dynamic stretching.
Thursday Sep 6, 2012 #
12 PM
Running 21:00 [2] 4.0 km (5:15 / km)
shoes: Adidas Supernova Control 9
Get-started-running-again run around the block at lunch time. Not a good start! Had strange pain in the chest - I'm pretty sure it was from tight back/shoulder muscles - and had to walk. I'd better pull out the tennis ball to whip them into shape since I'm now entered in the Aus champs :)
Sunday Sep 2, 2012 #
Note
Arrived back from NZ holiday today. Thankfully the sore throat passed through the family seems to have faded without too much drama. No running while on holiday but about 5 days of downhill skiing. I'd did get a little aerobic work in: on Tuesday the lift stopped for a while for an injured skiier and I got bored of waiting so skiied half-way back up the run to another lift. Hard work and after 30s wished I hadn't bothered.