Training Log Archive: Torzi

Achilles Treatment x 1

Bodyweight strength session this morning - Talia joined me for some of it :)
We also did a 5 min warm up to get the body moving - I usually warm up on the gym bike.

Core/Adductor/Glute Work:
Floor Work:
1 x 1 min High Plank holds, 30s side plank each side + 10 leg lifts.
3 x 10 Glute Bridges with resistance band.
3 x 10 Side Lying Leg raise on each leg with resistance band.
12 bird dogs on each side.
Standing Work:
3 x Crab Walks with resistance band (8 steps there and back).
Reverse lunge slide 8 on each leg x 3.
Sideways lunge slide 8 on each leg x 3.
2 x 1 min/20s balances on each leg eyes closed/eyes open.
1 leg squats 12 each leg.
Sitting Work:
4 x 30s Pilates Ring hold.
40 Pilates ring squeezes.
4 x 30s Pilates Ring extended hold.
3 x 20s hip flexor hold each leg.
Bodyweight Strength Circuit:
3 x 10 Squats
3 x 10 Deadlifts

Sessions complete: 4/6

Me, Talia, Jane and Al cycled to Kinloss and back to get a bit of practice on the bike. Talia was funny ahahah!
I went on the red bike which is the one I am going to use in the Coast to Coast race - exciting :O !

Achilles Treatment x 1.
Taping whilst running.

As well as run; me, Talia and Al walked Willow around Berghead and then later Jane joined us for a walk around Hopeman bay.

GREAT run around Culbin Forest with Jane and Alan!
The session today was (4 min run, 1 min walk) x 10 - a really good way to push the body with small rests. Got the pace down pretty good to about 5.05-5.10 at times - but taking my time with speed - it will come but my main focus at the moment is getting the distance done and staying strong. Trusting my legs not testing them.
We did the hill 99 loop and a little extra loop at the end to complete the session.
My achilles held up extremley well (well done treatment!) which is great, pain dotted around between the right and left hip in the run/today - just being accepting of it and remaining positive that I got such a good session in. <3

Achilles treatment x 1.
Arrived in Forres today to visit Al and Jane - we went for a lovely afternoon walk in Nairn and me, Talia and Jane jumped in the freezing Scottish sea in the sunset!

REALLY fun and early open water swimming @ Mychett Lakes/Quay Swim this morning - with the girls who both did 4 laps!
Felt incredible to be swimming with the sunrise :D
Today I did 8 laps in the form of 1 lap warm up, 3 x 2 lap reps, 1 lap cool down.
I tried the Mocha energy gel from Clif and it didnt sit with me very well - so I will stick to Raz and Chocolate for now I think - both great!

Achilles treatment x 1.

Warm up on the gym bike for my strength and conditioning session.

A little shorter as I left out some of the exercises I did yesterday, as well as the arm machines/arm weights.

Core/Adductor/Glute Work:
Floor Work:
1 x 1 min High Plank holds, 30s side plank each side + 10 leg lifts.
3 x 10 Glute Bridges with resistance band.
3 x 10 Side Lying Leg raise on each leg with resistance band.
12 bird dogs on each side.
Standing Work:
3 x Crab Walks with resistance band (8 steps there and back).
Reverse lunge slide 8 on each leg x 3.
Sideways lunge slide 8 on each leg x 3.
2 x 1 min/20s balances on each leg eyes closed/eyes open.
1 leg squats 12 each leg.
Sitting Work:
4 x 30s Pilates Ring hold.
40 Pilates ring squeezes.
4 x 30s Pilates Ring extended hold.
3 x 20s hip flexor hold each leg.
Weighted Strength Circuit:
3 x 10 Weighted Squats + 20kg.
3 x 10 Weighted Deadlifts + 20kg.

Sessions complete: 3/6

MyRide Spin Class - hard work but really enjoyed it - much better session than my last spin. Lots of hills and sprints and endurance to work with - much better! It is important for me to be building up the bike at this stage.

Didn't manage to treat the Achilles today, but going to get back on treating it twice a day tommorow - makes so much difference! <3

Quick warm up on the cross trainer - R5/7.

I was going to swim a long session today, but it was time of the month.. and not feeling it! So going to get some longer sessions in over the next few weeks!
I still got some great training in with this Oregon Circuit! Hip not 100% sure of it - but got through it. Not going to be something I do too often, but was good to replace the swim with a beneficial session.

100m walk, 300m run (Treadmill) (Walk @5kph, Run @ 10,11,12 kph)
10 pressups
20 squat jumps
30 crunches
10 burpees
10 leg lifts
30s elbow plank

REST

x 4

Warm down from circuits.

Achilles Treatment - only 1 session again.
Starting to feel much better wow.

Fun bike ride starting from home - up to the Gibet - around the Punchbowl (great place for intervals in the future!) - and back home!
Some really good training as it was hard work - more of an explore and confidence builder - had to walk up some of the hills!
For sure need to get some more bike work in - considering driving to Richmond Park to get a really good session in potentially!

Right achilles feeling a lot better today! Treatment seems to be doing the trick! <3
Only managed 1 treatment session today but better than none - doing 2 is defo really good though.

Open water swimming at Mychett Lakes - did 7 laps this time in this format:
2 x 1 lap warm up
2 x 2 laps
1 lap cool down
Was lovely and sunny and a great way to start the day! <3 <3 <3