Training Log Archive: Quirkey

Looks like not one but two broken ribs... Grrrrrrr!!!!!
So thats Fungle off. Rest for at least two weeks and no competitions for at least a month.
Frustrated already.I was really looking forward to getting back into the new Autumn / Winter 'O' season.
Cant even think of many 'cross training' things i can do.
Mapreading and Walking maybe?

Cycled out along the Union Canal, Cross over Lanark Road nr Dovecot Grove. Along Water of Leith untill at Currie. Making sure to keep HR under 70% so the legs wouldnt be zapped for tomorrow.
Missed a turn off on the path and ended up in some sort of dump area. Metal strewn accross the path as it got narrower, I pulled up to stop but couldnt get mt L foot out of the pedal quick enough and fell over. Banged L rib cage against an old metal beam or similar. A bit shaken, thinking i was just 'winded' at first, I took it very easy on the cycle back home, feeling a tug / stabing pain with certain moves, especially those involving abs.
Doesnt feel painfull enough to be a break, but not sure, possible a crack?
General pain worsened after cooling down.
Tomorrows SOL at Fungle may, very reluctantly, need to be given a miss.
.... Arse to that!!!

New mats very slippy.
Sweat bucket loads but very refreshed afterwards.

Woke up feeling lots of tight bits, chest / upper back / glutes (or maybe piriformus)
Its always that much harder to train in the morning, especially the first few km
Stopped aboout 8 mins in for the usual stretch. Felt much freer after that.

http://www.gmap-pedometer.com/?r=1294527

AM class with some new tracks.
Squat track was a killer on the quads! (used 2x20s as usual recently)
New Chest track not good to listen too; affected concentration ... seemed v long.
Loads of weighted reverse curls.... ouch!
Feeling fairly stiff in back and cheat after.
Legs ok cos of extra stretching/ fit roll after class

Focus on Quads, Hamstrings and Glutes.
Fit roll on both legs and upper back.

In the Gym. Did Fit-Roll on ITB and Quads etc. Deep quad stretch and half lotus hip and lower back stretches. Particularly tight about 5-10cm above the R kneee (where scar tissue was identified by Jane last week)

Still cant figure out how exactly you are supposed to keep your shoulders and shoulder blades down when putting your arms above your head.

Cycled to work today (about 12 mins).
Cycled to Run and Become on dalry road and back at lunch time (10 mins each way).
Got new shoes :Brooks Vapour. Seem to roll quite smoothly when testing in the shop. Dont intend to use these off-road too much, althought the grip loks like it could possibly handle it.

Also cycled from work to gym and then home from there. (another 10 + 6 mins or so)

From the office along Union canal then onto lanark road for final few km to Currie

Cycle home from Currie. Pushed a fairly steady pace untill disrupted by trafffic lights in city centre.

Street-O from Findlay's house. Ended up somehow on the inside of a physically uncrossable fence. Stubbornly kept trying to find a point to climb but they'd used razor wire everywhere, so back around a very long route i went (I'm sure we i'd have been around in at least 15mins faster otherwise) Starting to tire near the end.
Hr at high felt faster than that same HR tends to feel on a normal 'run'
Didnt stretch straight away so i had tight calfs when i got home.