Training Log Archive: Quirkey

Planned bush outing for event co-planning / map checking postponed: Weather app predicting 100% chance of storms for most of the day. Radar already showing V heavy rain in the area.

Gym session: [Holding back on leg stuff to test / protect knee a bit]

Row W/U
Leg extensions - Single Leg (top halfs) x3 sets each leg
Leg Press - 60kg x 20 double leg + x10 single leg
Single (front) Leg Lunges on Smith Machine: 3 x 10 @ 50kg (each leg)
Skipping (2 mins)
Wobble Board 2x60 secs each leg
Single Leg Kettlebell deadlifts: 10kg x 20 (ES) + 10kg x 15 (ES) - Swapping arms at low point.
Swiss Ball Hamstring Draws : x20 double leg + 2 sets 10 single leg (ES)
100s (x2)
Curl / Roll Downs (and up!) x 15
Pilates Leg extensions (incl transverse abs crunch) x50
Various planks, SIde Planks, Diagonals etc
Push ups (20)

Stretches (incl big stretch band)
New Spiky foam roller thing in itb / quads / hips = OUCH! (I think it was called a "power tube")

R knee feeling a fair bit better after the session.

Parkrun gets a miss

Just a little bit on l leg; tight and sore knee

Foam roller on r quad / itb

Throsby Creek Loop: Islington, Carrington, Maryville

R Knee not the happiest but OK. Tightness / Soreness seems to be along outside edge, not into kneecap as previously.

Shorter and faster than originally intended.
Need to work out what HR should be for 'Recovery' running.



TEST: Added Strava widget to the bottom of my log page ...

more of that stuff.
Too sore to do lunge stretch properly; oh oh!

R knee fairly sore when I woke, so delayed planned early start to DIY in order to get some good stretching / foam rolling / spiky ball stuff going on.

Not completely right after, but a hell of a lot better!

to uni

Event: Newcastle Park Night Championships
 

Newcastle Night-O Champs : Lambton Park
3rd behind Macey (+1:06) and Steveo (+0.32)

Enjoyed most of the course, especially the first of the two sets of butterfly loops. Simple enough nav but limited by the simplicity of the area (maybe more route choice legs could maybe have been a little harder?).

My big-ass silva head-torch felt a bit OTT in this setting, and huge compared to the 'Ay-Ups' worn by many. Glad the silva has two bulbs as one of them popped out and started bouncing around inside my lamp half way from 13-14. Flick of the switch to the other bulb saved me for the rest of the race.

Not 100% sure of myself at the time whilst crossing the watercourse from 9-10 (ISSOM? No black outline = ok, etc) but confident it was ok once I had a chance to look more carefully afterwards.
Much post race debate about best route 21-22, but measured on google earth looks like no more than 10m in it between the three available (550m - 560m). I think mine, diagonally across the playing fields, was quickest as required less map reading.

warm down lap of the block where car was parked

foam roller
+ stretch Hips, quads, glutes

Long - Splits

This class aimed at novices, but I still felt a bit rusty. Probably 3 weeks since my last 'flow' class.

Balance on L foot a bit iffy. Mostly to do with tenderness from yesterdays twisted angle (I think)

Note: All day spent floor sanding again, but walking behind drum, so not strenuous to warrant log time.

Walk / Jog into proposed event start via a small handful of control sites.
R knee needing the warm-up!

Course and Control Site Check - Wallaroo

Hard run for circa 60 mins, then gradually reducing pace via intermittent run / walk ration (getting tired, and ever more annoyed at time wasted hunting / re-attacking control sites to confirm correct site - but missing tapes)

Edit: Forgot I twisted my L ankle on a long speedy downhill run through 'white' forest. Seemed ok fairly quickly at the time, but hurting a bit in the morning after. Time to start putting ankle strength / mobility exercises back into the routine before bush orienteering gets going properly again.