Training Log: timmeo
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Elliptical||2|| 1:07:00|
| ||Cycle Spinning||3|| 1:03:00|
| ||Run||2|| 36:21|| 4.56||(7:58)|| 7.34||(4:57)|| 20|
| ||Strength||1|| 10:00|
| ||Total||6|| 2:56:21|| 4.56|| 7.34|| 20|
| ||[1-5]||5|| 2:46:21|
Run (Wallingford) 21:00  4.24 km (4:57 / km) +10m 4:54 / km
ahr:155 max:173 shoes: Inov8 Race Ultra 290 II
Lunchtime run. Bit further and some muddier paths so a good test. Things felt quite good, seems mechanically working ok. Very slight dull ache in the shin but it passed.
Strength (Physio) 10:00 
Run (Maidenhead) 15:21  3.1 km (4:57 / km) +10m 4:52 / km
ahr:147 max:160 shoes: New Balance MT610v5
Morning run from home. Ankle/shin feeling ok, and still pretty good later that evening, no real tightness anywhere.
Usual stuff loosening foot, ankle, calf & lower back. Nothing looking too bad mechanically. Then some foot proprioception stuff
Concerns that its still a problem after so long
Unsure on exact diagnosis but continue usual exercises
Doubtful on the leg length imbalance theory
If no better in a week consider getting a scan
Keep on doing usual exercises and massaging around ankle joint then icing.
Physio - Active VIII (VD)
Massage treatment to loosen up shin/ankle
Poor big toe flexion on both feet
Theory about leg length imbalance - could explain historic hip rotation glute/ITB issues and original calf tightness? Could try thin insole/heel pad in R shoe to combat this?
Do existing calf/shin,foot exercises inc:
- Calf raises with bent knee
- Stretches with big toe raised
- Ankle mobility twists keep R foot planted and rotate L 90 in front and 90 behind x 20
Cycle Spinning 30:00 
Track taster session at the London velodrome
Elliptical 22:00 
Elliptical 20:00 
5 x 4mins @ L4
Seemed easy to get high HR last thurs but today a lot lower than usual
Shin a bit sore after this.
Cycle Spinning 8:00 
all weeks |