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Training Log Archive: BrandNewMe

In the 7 days ending Aug 18, 2013:

activity # timemileskm+m
  Cross training4 4:30:00 85.69(3:09) 137.9(1:57)
  Physio - general S&C4 1:30:00
  Road running2 1:11:07 8.48(8:23) 13.65(5:13)
  Off-road running1 24:00 2.73(8:47) 4.4(5:27)
  Physio - glut specific1 20:00
  Drills1 15:00
  Total11 8:10:07 96.91 155.96
averages - sleep:6.9

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Sunday Aug 18, 2013 #

Physio - glut specific 20:00 [3]
slept:6.5

Calf still not perfect so just the new exercises. Think I might have to do the old ones just only every other day otherwise I'd do nothing but s&c all day.

Saturday Aug 17, 2013 #

10 PM

Physio - general S&C 15:00 [3]
slept:7.5

Trying out the new exercises. Tough.

Calf still too bad for running. It's key to wait until it is fully recovered before running to get the best out of this needling treatment so hope to get running tomorrow, but I'll not push it.

Friday Aug 16, 2013 #

Note
(rest day)

I can't be 'injured' as I am limping due to treatment the physio gave me, but I'll not be running or cycling today. At least I am also too sore to do any physio exercises too.

Thursday Aug 15, 2013 #

Note

Went to the physio, who did lots of good rehab planning stuff, then put a needle in my calf and had a good rake around the sore bits. So, so painful. If this doesn't work I'll kill him. I had to leave my bike there and get the bus home, much to his amusement ('oh dear, you came by bike'. *Snigger snigger*).
Masochist!

So it's plank & tuck, side plank, and leg lift x 15. And all running should be interspersed with 30secs walk every 10mins, though as I can barely limp now, I'm not sure I'll be running for a while!
C • point of order 14
8 AM

Cross training 1:05:00 [3] 25.0 km (2:36 / km)

12 PM

Road running 37:57 [3] 7.65 km (4:58 / km)
ahr:141 slept:7.0

Longer canal run from work. Going ok.calf gradually tightened throughout the run, but eased off completely in the 30secs I stopped to faff around with my iPod. Achillies sore initially but eased off completely after the first couple of mins. First road run for ages!

Calf on waking - 5
Achillies on waking - 6
Calf when running - 5
Achillies when running -6

Wednesday Aug 14, 2013 #

Physio - general S&C 30:00 [3]

7 AM

Cross training 1:05:00 [3] 26.0 mi (2:30 / mi)
slept:6.3

Bad sleep. Cycle commute. Interesting appointment. No running as tho I was keen, 3 days in a row would not be wise.

Calf on waking - 6
Achillies on waking - 5

Tuesday Aug 13, 2013 #

6 AM

Cross training 1:15:00 [3] 28.0 mi (2:41 / mi)
slept:7.0

Cycle commute and home via hw.

Back to work this week hence cycle commuting and inadequate sleep again...
6 PM

Off-road running 24:00 [3] 4.4 km (5:27 / km)

Hw loop. Trying things out over different terrains. Great achillies. Calf started tightening towards the end. Pace totally crap but focussing on other things. Aiming to get myself to the stage where I can survive some proper running, eg 7min miling road runs and intervals etc etc.

Looking good for the marathon du medoc in 3 and a bit weeks ;-)

Calf in waking - 6
Achillies on waking - 6
Achillies running - 7
Calf running - 6
8 PM

Physio - general S&C 15:00 [3]

Monday Aug 12, 2013 #

6 AM

Cross training 1:05:00 [3] 26.0 km (2:30 / km)
slept:7.0

Cycle commute.
8 PM

Drills 15:00 [3]

Physio - general S&C 30:00 [3]

Road running 33:10 [3] 6.0 km (5:32 / km)
ahr:134

Most pain-free run since February! Just when I though things were never going to get better. Nice one! exciting!

Home, pollock, crags, royal mile, George IV bridge, meadows and home. Pain free first 20mins. Those first 20mins felt amost normal. Gives me hope that things are moving in the right direction! Achillies fine throughout. Calf ceasing up at end.

Achillies on waking - 7
Calf on waking - 6
Achillies running - 7
Calf running - 6

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