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Training Log: noRa

In the last 7 days:

activity # timemileskm+m
  Cycling3 2:25:00
  Stretching/Physio5 1:55:00
  Strength and Conditioning2 1:45:00
  Running3 1:38:22 10.03(9:48) 16.14(6:06) 225
  Swimming1 40:00 1.24(32:11) 2.0(20:00)
  Total8 8:23:22 11.27 18.14 225
  [1-5]7 5:53:22
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2:35
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MoTuWeThFrSaSu

Friday Apr 28 #

Running 36:05 [1] 5.1 km (7:05 / km) +130m 6:17 / km
ahr:137 max:160 shoes: Asics GT 2000 v5

Feeling slow af and like an absolute slug but at least did some exercise to make up for the amount of chocolate I ate today. Lower back v domsy after the s&c yesterday and just generally feeling really tired all day, eurghhhh. Did visit the wallabies though :)

Stretching/Physio 30:00 [0]

Thursday Apr 27 #

8 AM

Strength and Conditioning 1:00:00 [1]

Same as Tuesday. Skipped chin ups and did a few drills.
Back on the weights, just starting off light.
Back Squat 3x8 (20) 40, 40, 40
Deadlift 3x8 (40) 60, 60, 60
10 AM

Cycling 1:05:00 [1]

Work meeting over breakfast in Dalkeith, ate so much food, bit of a struggle on the way back! 25km
12 PM

Stretching/Physio 30:00 [0]

Wednesday Apr 26 #

Cycling 40:00 [1]

To and from work. 15km

Running 40:09 [2] 7.2 km (5:35 / km) +40m 5:26 / km
ahr:143 max:172 shoes: Asics GT2000

Easy run after work. To/from, and a lap of, the Meadows.
Nothing too tough but felt like I could keep going a while longer which is positive. I don't want to say yet that I am uninjured but definitely starting to go in the right direction :) Now to watch that I don't overdo it!

Stretching/Physio 30:00 [0]

Tuesday Apr 25 #

8 AM

Strength and Conditioning 35:00 [0]

Have really neglected the S&C recently, need to get back in to the proper sessions. Just an easy one today.
Normal WU stuff: Thoracic stretches 4x6, goblet squat 2x10, KB SL hip hinge 2x6 (each leg), Inch worm x5 , press ups x10, Bulgarian squat 2x6 (each leg), TRX x10, chin ups 3x5.

Also hip mobility exercises: Bent knee iron cross, rollover into v-sit, rocking frog, fire hydrants (both ways), mountain climbers, cossack squats, rear foot elevated hip flexor stretch, hip rotations using TRX.

Then single leg strength (both legs): SL box squats 3x8, Backwards lunge 3x10, Storks 3x6, Round the clock x3, Forwards and sideways walk with band x3

Strength and Conditioning 10:00 [1]

10 x Ab/core exercises 30:10 + 90s Plank
6 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

500m WU/D + 4 x 250m (2mins).
Getting a lot of lane rage, busy pool and someone doing v slow breaststroke in the medium lane and not stopping to let faster swimmers past... At least it made me work harder when I could swim!

Stretching/Physio 5:00 [0]

Monday Apr 24 #

Cycling 40:00 [1]

To and from work, big headwind on the way in again. 15km

Running 22:08 [2] 3.84 km (5:46 / km) +55m 5:23 / km
ahr:136 max:152 shoes: Asics GT 2000 v5

Attempt number 2 at a run with Laura. She needed me more for a chat than a run tonight so we didn't actually run much. I went 10.6km but most of that was walking!

Stretching/Physio 20:00 [0]

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