Training Log Archive: 007In the 28 days ending Feb 28, 2013:
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Thursday Feb 28, 2013 #
Strength 10:00 [0]
Morning rehab excercises. 1 min per side:
hamstring lifts, groin w stretchy band, side hip, calve raises, squats
hamstring lifts, groin w stretchy band, side hip, calve raises, squats
stretch/yoga 10:00 [0]
stretches and foam roller
Running 37:00
ahr:139 max:164 shoes: Nike Lunar Glide #2 white
Almost continuous run, just a few mins walk in the middle down a roughish hill. Ran up Buechberg Golf loop. Ran the hill sections hard (5 + 3mins). Tried to focus on small quick steps again, using arms to help. Knee a little achey but not really any worse than if I was riding or swimming, and no worse at the end. Iced + IBP. Still a way to go till I will be running in the forest (agility and knee lifting a little lacking) but feeling much more natural.
Last day of winter, glorious sunshine, melty snow and a springy smell.
Last day of winter, glorious sunshine, melty snow and a springy smell.
Strength 20:00 [0]
Wednesday Feb 27, 2013 #
Strength 20:00 [0]
riding 20:00 [1]
stretch/yoga 10:00 [0]
stretch and roll (left ITB being tempramental about running again)
Tuesday Feb 26, 2013 #
Running 33:00
flat
riding 40:00
riding 40:00
one hill loop
stretch/yoga 10:00 [0]
stretch and roll
Monday Feb 25, 2013 #
riding 50:00
ahr:147 max:166
Indoor trainer, steady tempo.
knee a little sore after- iced.
Gave up on biking last week as it seems to make my knee just sore as running, so had an easy week focussed on running and strength.
knee a little sore after- iced.
Gave up on biking last week as it seems to make my knee just sore as running, so had an easy week focussed on running and strength.
Strength 30:00 [0]
vmo, achilles, knee, glutes
stretch/yoga 10:00 [0]
Sunday Feb 24, 2013 #
Running 37:00
Uphill to golf course, taking it easy. 15mins, 1min pause, 15mins, 5min walk over rough snow, 7mins run down and home. Knee not bad considering quite rough in places and first hills.
stretch/yoga 10:00 [0]
Friday Feb 22, 2013 #
Running 26:00 [2]
flat 10+5+11
pain in tendon, worst i've felt for a while.. grudgingly cut run short and iced.
pain in tendon, worst i've felt for a while.. grudgingly cut run short and iced.
stretch/yoga 10:00 [0]
Thursday Feb 21, 2013 #
water running 1:00:00
Pool v busy, not space for real intervals so did some random surges and drills, otherwise just steady.
Strength 20:00 [0]
stretch/yoga 10:00 [0]
Wednesday Feb 20, 2013 #
Strength 20:00 [0]
Running 21:00 [2]
more pain than i liked. cut short
stretch/yoga 10:00 [0]
Tuesday Feb 19, 2013 #
Strength 10:00 [0]
rest day after knee a little sore from yesterday.
stretch/yoga 10:00 [0]
Monday Feb 18, 2013 #
stretch/yoga 10:00 [0]
morning stretch. slept with knee brce as knee often gets sore sleeping, not too bad.
Strength 12:00 [0]
morning rehab strength. upper calves very tight/sore from snow shoeing
riding 1:00:00
Lunchtime ride to enjoy some sunshine
water running 46:00
Evening pool run intervals, I found a nice pool which is 20m long, 2 metres deep and empty except for a few other ladies pool running. It is only open monday and tuesday for 2hours and not at all for the next 2 weeks because of school holidays... so I have to look further.
5-5-5-5-4-3-2-1 with 1min recovery. As usual without a floaty belt so it was quite hard and about halfway through i discovered that if i used my arms to mimic running it was a more intense workout but a bit easier for the legs. Occasionally added a spurt of bum kicks or high knees.
Knee got a little sore from bending so many times. Apart from the water being so warm I could say I enjoy pool running and will try to do it once a week even when not injured.
5-5-5-5-4-3-2-1 with 1min recovery. As usual without a floaty belt so it was quite hard and about halfway through i discovered that if i used my arms to mimic running it was a more intense workout but a bit easier for the legs. Occasionally added a spurt of bum kicks or high knees.
Knee got a little sore from bending so many times. Apart from the water being so warm I could say I enjoy pool running and will try to do it once a week even when not injured.
Strength 45:00 [1]
After the pool went on to TSV strength training for the first time since last year. The first half was ok- various core, leg and upper strength. I had to leave after that because knee was getting a bit sore and I couldnt do the jumping and running excercises. I will be going reguarly on mondays from now.
Sunday Feb 17, 2013 #
walking 30:00 [1]
Snowshoeing back from Igloo to our car bogged in the snow.. mostly downhill and easier as there was more of a path through th snow.
Strength 8:00 [0]
Running 21:00 [2]
Running again :) 3x 7min run / 3min walk
Left knee was sore if anything from tight ITB. Gotta remember not to neglect the rolling and glute excercises..
Left knee was sore if anything from tight ITB. Gotta remember not to neglect the rolling and glute excercises..
Saturday Feb 16, 2013 #
walking 1:00:00 [1]
First time snowshoeing and of course I loved it because I love being in the snow :) I was a bit anxious about the knee but it ended up being really ok, like normal walking but much slower and heavier. We walked up to Tobias' unkles alp hut where we built an Igloo after arriving in the dark, ate a huge pot of Fondue and slept cozily in our igloo :) I was very impressed with the Igloo which was a first for all of us. We built it out of big bolcks of snow which we had stomped down nice and solid and it ended up being 1.7m high, 3m wide and fitted 5 of us.
Friday Feb 15, 2013 #
Note
(rest day)
Got carried away cooking after work,really could not face the excercise bike toady :(
Thursday Feb 14, 2013 #
Running 15:00
5min walk/5min run x3. Felt ok, again taking small steps keeping up good cadence. I wore a slightly less restrictive brace from the doctor. Occasionally I felt a little ache/twinge around the tendon when bringing foot up behind my body in a not exactly straight position. Happy to be out for half an hour even if it was only half running. For company I had my skiing gloves and the most incredible sunrise I have ever seen- the sun was huge and orange and the -10 degree snow haze around me was glowing in glorious shades of pale.
Strength 10:00 [0]
After run- crucial excercies for knee stability and supporting core/bum.
water running 40:00
10x 2min hard with 30sec rec. then some 30sec 'drills' with bum kicks (good for hammys) and high knees etc.. Legs really burning during the intervals. This was not as hard as I was dreading- I can do some harder sessions and I will NOT put off going to the pool again, it is my best training opportunity.
Time went fast as I counted through the ten intervals by thinking about each year from 2001-2010. 2007 was a ripper with JWOC in aus, starting uni, moving to Melbourne and meeting Tobias (though it took 3years to meet again..)
Time went fast as I counted through the ten intervals by thinking about each year from 2001-2010. 2007 was a ripper with JWOC in aus, starting uni, moving to Melbourne and meeting Tobias (though it took 3years to meet again..)
Wednesday Feb 13, 2013 #
riding 15:00 [1]
to doctor from work
walking 30:00 [0]
Brisk walk home from work, no pains.
riding 1:30:00
ahr:139 max:160
Indoor bike, had a bit ouf trouble keeping up intensity of planned 'tempo' ride. I need intervals to keep me going next time.
Strength 5:00 [0]
Tuesday Feb 12, 2013 #
riding 30:00
Hurried to the pool from the local witch burning festivities, only to find it closed :( It was late by the time I got home and I wanted to stop riding after 5mins but made it to half an hour. Not much of an achievement but still..
Strength 5:00 [0]
knee stability.
Had some sharp pains inside my knee when bending with weight (walking) in the evening. I was standing all day at work and have been walking more recently and knee is still a bit unstable?
Had some sharp pains inside my knee when bending with weight (walking) in the evening. I was standing all day at work and have been walking more recently and knee is still a bit unstable?
Monday Feb 11, 2013 #
stretch/yoga 10:00 [0]
morning stretch/mobility
Strength 10:00 [0]
morning knee rehab
Running 10:00 [1]
morning RUN!! 5walk, 5run, 5 walk, 5run. Successful, no pain though a little unco and unsteady. Knee is still generally a little stiff in th emorning and occasionally achey bu not made worse by this run. Wore the brace so knee movement was a bit stiff.
Ran with small quich steps, with a cadence 90 which felt fast- hopefully I will re-learn running with better style and faster stride than previously ;)
Ran with small quich steps, with a cadence 90 which felt fast- hopefully I will re-learn running with better style and faster stride than previously ;)
riding 58:00
ahr:138 max:151
On indoor bike after run. Steady but below 'tempo'.
Strength 20:00 [0]
core
Sunday Feb 10, 2013 #
riding hills 52:00
ahr:130 max:160
Outside in the sun! Tuggen hill over Buechberg, riding hard up and freezing on the way down.
riding intervals 40:00
ahr:146 max:166
After returning from riding outside I did intervals on the inside bike as it was too cold to go hard enough outside.
10 x 2mins with 1min rec
10 x 2mins with 1min rec
walking 45:00 [0]
brisk walk in snow in buechberg. knee was ok, wore brace.
logging extra walking i am doing to prepare legs for running.
logging extra walking i am doing to prepare legs for running.
Saturday Feb 9, 2013 #
riding tempo 1:25:00
Indoor bike. 5mins warm up then 45mins 'Tempo'
Friday Feb 8, 2013 #
riding 30:00
Felt tired and bailed after 300mins. Lack of training the last 3 days due to a feeling I was getting sick (feeling cold but being hot) and being a bit paranoid after Tobias had flue last week. In hindsight training would probably have been ok, or perhaps I would have become sick.
Thursday Feb 7, 2013 #
Strength 10:00 [0]
Wednesday Feb 6, 2013 #
walking 30:00 [0]
brisk walk without brace. the knee felt a bit naked bu was ok.
Tuesday Feb 5, 2013 #
riding 1:00:00
ahr:132 max:148
Moderately easy ride on indoor bike, in the morning.
riding 35:00
Longer ride home from work. Lovely to be outside, despite an icy wind.
Monday Feb 4, 2013 #
riding 1:00:00
ahr:143 max:171
Indoor trainer- moved from the lounge (too hot) to the balcony (too freezing) to the spare room (just right).
10x 1min hard w 1min rec
5x 2min hard w 1min rec
10x 1min hard w 1min rec
5x 2min hard w 1min rec
Strength 8:00 [0]
Knie
stretch/yoga 10:00 [0]
Sunday Feb 3, 2013 #
riding 45:00
ahr:152 max:171
Morning training, indoor bike. 5x5 min hard w 2min rec.
A nice map kept me entertained.
A nice map kept me entertained.
Strength 10:00 [0]
map/mental 10:00 [0]
Saturday Feb 2, 2013 #
riding 41:00
ahr:130 max:162
Outside, with hills. Roads not icy but very cold and a bit snow.
Spectated dog sled racing in Studen, it was so fun to watch and lovely in the snow. I wished I was out xc skiing...
Spectated dog sled racing in Studen, it was so fun to watch and lovely in the snow. I wished I was out xc skiing...
Note
I must say I am a little disappointed with my training since the beginning of the year. I have been making too much of the opportunity to work alot while the Kostume shop is busy with carnival season, and have been missing planned training after returning home late tired and hungry. The next month I will plan better, crank up the riding and focus on the knee rehab and strength (and hopefully begin running after seeing a physio!).
Friday Feb 1, 2013 #
stretch/yoga 10:00 [0]
knee is sometimes still qute sore, i still hav eto be careful. Need to see a physio before I attempt running. Not as good recovery as I hoped after over a month.