Training Log Archive: kPa

Jog around the fields/ woods with Matt. Felt really fresh, no tightness anywhere. Hamstring good.
3 rounds of arabesques, adductor planks and reverse planks (as per yesterday) when I got home.

Very gentle run around the fields. I noticed when I was warming up that there is still a tiny bit of soreness in my left quad but I didn’t notice this once running. No pain in my left hamstring. There were times when I thought perhaps I could feel something there but I could have easily imagined it. Certainly no pain. I thought about running a bit longer but thought I’d play it safe.

5' warm up on the bike
3 rounds of:

Hamstring curls (single leg reps) 10 10 12. Left hamstring fine doing these.
Push-ups (reps) 15 15 17
Side plank (hip drop knee to chest) 50s on each side
Captains chair leg raises (reps) 14 14 14

Single leg arabesque (reps) 12 12 12. Not too challenging. I could probably use a weight with these next time
Adductor side plank - This is really hard. I can do about 40s just holding the position and about 20s if I do the knee to chest movement.
Reverse plank (with leg lifts) 40s

I was a bit short on time so just 2 sets of:

Goblet squat (kg) 24 26
Suitcase deadlift (kg) 2 x 18 20
Step ups (kg) 2 x 10 12
Split squats (kg) 2 x 10 12

Straight on the bike after S&C. Similar to yesterday, alternating 5' standing up 5' sitting down. Lucky enough to find a bike with a broken fan so very sweaty session.

20' sauna afterwards

All good. Alternated 5' standing up, 5' sitting down. I can't feel my hamstring walking around today, and it's not tender when I roll.

As per yesterday. Sadly I'm now up to date with Line of Duty. Trying to get into Fleabag but don't quite get what all the fuss is about.

A couple of hours at the climbing wall in the evening

I could feel my left hamstring just walking around at work. Only 1-2/10 but it was there. Opted for the crosstrainer at the gym, which didn’t bother my hamstring. Nice and easy. Boredom level not too high.
20’ sauna afterwards.

I think another day without running would be a good idea, then perhaps an easy run on Friday if all is well.

Jog around the woods. Setting out I just had a tiny bit of soreness remaining in my left quad. This soon disappeared and I actually felt quite good. After about 45 minutes I started to get a burning pain in my left hamstring (quite low down and medially- ?semitendinosus tendon. It gradually got worse over 10 mins or so then was fairly constant. It wasn’t so bad I couldn’t run, and I didn't have any pain on the uphills. I did stop/walk/stretch etc but I still came back when I started running again. I was on my way back at this point so I couldn’t just cut the run short. When I was nearly back I started to get exactly the same burning pain in my right hamstring. I just stopped and walked the half mile home.
Left hamstring fairly sore for the rest of the day.

I didn't bother with any weights and obviously skipped the hamstring curls

3 rounds of:
Slidey abs 45s
Push-ups (reps) 15 15 15
Side plank 35s on each side
Captains chair leg raises (reps) 14 14 14

25' sauna afterwards.

I had to hang around in town after work so ran around the rowing lake and nature reserve. Very flat but all on grassy trails. Legs much better today although there’s still a bit of soreness in my quads. Running was very comfortable at least. 6 x strideouts. I was quite cautious on the first couple but they all felt good.

I didn't sleep well which is usually the case after a race. Drove home then tried (and failed) to nap.
My quads are sore in the 2 places that hurt yesterday. I'm probably a bit stiffer in general than I'd usually be which I guess is due to being cold for so long. I loosened up after a mile or so. I took it really really steady, especially on the downhills. Energy levels were ok though.