Training Log Archive: IanW

TVOC Local, Brill Common. Green course. Always a fun area, 1:5000 map with 1.67m contours gives an idea of the technical nature of the area.

First proper orienteering outing since I did the ankle - Boris helped me tape up the ankle well and a couple of times I was glad for it, but for the most part it was fine. As for the orienteering itself, was generally good, a bit of local knowledge helped every now and then but no big mistakes. Physically felt terrible after about 2.5km during the 'road' section of the course, but back in the terrain section was concentrating on the technical side of things so didn't notice as much. Slight wobbles on 2,9,10 (30 secs) and 20 but otherwise good.

Good to be out running again!

Results at http://www.tvoc.org.uk/Members/barrie/brill0701

C • Ankle 2

Before the course trying to loosen up the ankle and see how it felt taped up. Prefers softer ground...

Green - Splits

Jaunt round South Parks, bit of terrain running in there. Took a bit of time for the ankle to loosen up but then running was fine. feeling hideously unfit...

Initial thought was run to Rayleigh Park, however Botley Park was half under water and Hinksey Park was a lake... so a nice 7 minute warm-up

So got on the bike to Port Meadow for a run round the dry bits. Looped across the undulating bits to the south, then went to do the standard Nature Reserve loop. A bit more undulating and terrain like than I wanted but also interesting to see how the ankle fared.

Did the Nature Reserve Loop (~2.7km) in just shy of 15 minutes, a bit more cautious than usual with the footing, but did a couple of bits of true terraining in there. Then looped back across the undulating bit into the wind and back home on the bike. Was looking at doing a half hour run so that's not too bad.

Trip to physio to improve ankle mobilisation, was obvious initially that it was very stiff but had loosened up quite a bit by the end :)

General prognosis was promising - apparently the muscle strength is pretty good, but could further improve the mobility and balance. As was expected, ankle exercises need to be kept up for a while longer.

He also said it needed a bit of stress through it to loosen it up further, get it moving properly again. Which means running!! Initially need to stick to flat surfaces, but also not too far away from terrain. So off to the track later methinks :)

Ian's random track session...

800m warm-up easy - 3:38
Stretching
3*300m (72, 72, 93 easy), 100m walk
400m flat out - purely out of interest to see what time I could do - 70 secs
200m jog/walk
1km easyish - 4:53
bit of walking/stretching
800m easy - 4:02
more walking/stretching - calves felt a bit tight
400m to finish - 1:45

might have been another 400m in there somewhere but can't remember now... session was made up on a whim. Certainly don't have much endurance at the moment - that first 800m felt easy whereas near the end the easy pace had certainly dropped off a bit. Quite surprised at the 400m flat out time though. Also interesting to see that 5 mins/k feels quite slow in terms of exertion.

Ankle - no problems to report, felt far better than this time last week :)

Overall pace of bits run - 4.3km in 19:25, 4:30/km