Training Log Archive: KitchIn the 28 days ending Feb 28, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||
Friday Feb 26, 2010 #
1 PM
Cycling 9:00 [5]
9 x 1 min hard (res. 14 speed ~43.5),
2 min steady recovery (res. 12 speed ~ 32.5).
2 min steady recovery (res. 12 speed ~ 32.5).
Cycling 12:00 [4]
Cycling 20:00 [3]
Cycling 15:00 [2]
Strength and Conditioning 15:00 [3]
3 sets 20 x 35kg slow squats
3 sets 12 situps 5kg
3 sets 10 press up
3 sets 12 situps 5kg
3 sets 10 press up
2 PM
Note
back on the boop
Thursday Feb 25, 2010 #
Note
not very happy today.
Got a sharp pain in my knee on Monday (in a different place)
It didn't last but my knee has felt swolen since.
The other knee is rubbish too.
Decided to give it a rest, plus another shitey wet and cold day was no enticement
Got a sharp pain in my knee on Monday (in a different place)
It didn't last but my knee has felt swolen since.
The other knee is rubbish too.
Decided to give it a rest, plus another shitey wet and cold day was no enticement
Wednesday Feb 24, 2010 #
1 PM
Cycling 8:00 [5]
8 x 1 minute reps - Hard. (res. 14 speed ~43),
2 min steady recovery (res. 12 speed ~ 31.5).
2 min steady recovery (res. 12 speed ~ 31.5).
Cycling 12:00 [4]
Cycling 30:00 [3]
Cross Training 5:00 [3]
crazy trainer - a bit pooped really
5 PM
Cycling 20:00 [2]
Monday Feb 22, 2010 #
2 PM
Cycling 1:30:00 [3]
great day out with Sam, Beth, Kate and Annika at Tantallon Castle and North Berwick. Rode back from NB on my mountain bike.
Sunday Feb 21, 2010 #
11 AM
Cycling 27:00 [4]
Went up to Newtyle, Kate, Sam, & Beth and Annika went orienteering I went for a long ride. A bit frustrated with some of it being too slow and snowy and icy to ride hard but still good to get a long run out. round east of Newtyle up towards Loch Ordie loop east, Loch Ordie down past Raor and Creag a Barns. would have been better goig up the other way - a longer steadier climb. Down hill on a bike is not good value.
Cycling 1:00:00 [3]
Cycling 45:00 [2]
Friday Feb 19, 2010 #
9 AM
Cycling 35:00 [3]
beautiful morning so lap of the Seat on the way to work.
Thursday Feb 18, 2010 #
12 PM
Cycling 47:00 [3]
along to Crammond - no punctures
6 PM
Cycling 31:00 [2]
Wednesday Feb 17, 2010 #
12 PM
Cycling 18:00 [4]
not planned, I was ging to have a steady ride as quads were feeling a little heavy after yesterday's squat ( good thing).
Anyway today I brought a new meaning to the term "Racing Flats"
A moment of inspiration brought to mind a virtually traffic free flat route from work - Railways path to Newhaven, along to Granton and all along the front to Crammond, up the river to the Brig and beyong a bit, superb route !
At the far end I got a puncture, pumped it up and that lasted about 3 minutes so decided a change was needed. Spare inner was a dud ! out with the repair kit - no glue, shite ! Ah look a second brand new repair kit with a brand new unopened tube of glue, break the seal, squeeze, nothing, Nothing !! I eventually coaxed a tiny ball of dried rubber out of the tube and stretched it over the hole, put a small patch on that and a larger patch over that and hoped that the pressure holding these against the inside of the tyre might give me some ride time. Pumped it up and nailed it homeward trying to get as far as I could before the tyre went flat. First inflation lasted 11 minutes, second got me back to work. So 2 long tempo reps of 11 mins and 7 mins
Lucky thing was that on settting off I stopped and came back inside to fetch my pump, nearly didn't bother - woooo e.s.p.
Anyway today I brought a new meaning to the term "Racing Flats"
A moment of inspiration brought to mind a virtually traffic free flat route from work - Railways path to Newhaven, along to Granton and all along the front to Crammond, up the river to the Brig and beyong a bit, superb route !
At the far end I got a puncture, pumped it up and that lasted about 3 minutes so decided a change was needed. Spare inner was a dud ! out with the repair kit - no glue, shite ! Ah look a second brand new repair kit with a brand new unopened tube of glue, break the seal, squeeze, nothing, Nothing !! I eventually coaxed a tiny ball of dried rubber out of the tube and stretched it over the hole, put a small patch on that and a larger patch over that and hoped that the pressure holding these against the inside of the tyre might give me some ride time. Pumped it up and nailed it homeward trying to get as far as I could before the tyre went flat. First inflation lasted 11 minutes, second got me back to work. So 2 long tempo reps of 11 mins and 7 mins
Lucky thing was that on settting off I stopped and came back inside to fetch my pump, nearly didn't bother - woooo e.s.p.
Cycling 40:00 [3]
5 PM
Cycling 5:00 [4]
just happened !
Cycling 15:00 [3]
the rest - plus lots of pumping.
swapped on the armoured back tyre when I got home
swapped on the armoured back tyre when I got home
Tuesday Feb 16, 2010 #
12 PM
Cycling 16:00 [5]
x-bike intervals 1 min, 2, 3, 4, 3, 2, 1 recovery 2 mins steady
Cycling 14:00 [4]
Cycling 24:00 [3]
Strength and Conditioning 15:00 [3]
drop & jump half squats 5 sets of 20 at 30kg
sit ups with 5kg 4 sets 12
press ups 4 sets of 8 (much improved)
sit ups with 5kg 4 sets 12
press ups 4 sets of 8 (much improved)
6 PM
Cycling 27:00 [3]
Monday Feb 15, 2010 #
11 AM
Cycling 20:00 [4]
Glen Tress with Ralph. quick wiz round the blue
nice wee day out. good little leg stretch before back to look after the kids in the soft play cafe - with hot choccys.
nice wee day out. good little leg stretch before back to look after the kids in the soft play cafe - with hot choccys.
Cycling 30:00 [3]
Cycling 20:00 [2]
Friday Feb 12, 2010 #
Note
Have been pushing heavier gears all week on my bike - feeling happy and confident to do so most of the time.
A sign that my knee is improved - primarily I think the post op swelling of the whole joint went down significantly at the weekend.
I think another very easy weekend might be a good plan to allow another step improvement.
A sign that my knee is improved - primarily I think the post op swelling of the whole joint went down significantly at the weekend.
I think another very easy weekend might be a good plan to allow another step improvement.
8 AM
Cycling 6:00 [4]
bonus tempo, came out of nowhere when going round the Seat
Cycling 32:00 [3]
doon the Pleasance, 'roon' the Seat, doon tae work.
Strength and Conditioning 15:00 [3]
60 long strides with 10kg (might feel these tomorrow)
5 x 20 dynamic half squats with 25kg
4 sets 12 sit ups
4 sets 8 pressups
5 x 20 dynamic half squats with 25kg
4 sets 12 sit ups
4 sets 8 pressups
Cross Training 10:00 [3]
more crazy trainer. worked out that doing it properly involves not bouncing up and down like a space hopper (which is what most people seem to do)
12 PM
Cycling 32:00 [3]
up to Meggetland and back
7 PM
Cycling 20:00 [3]
Thursday Feb 11, 2010 #
12 PM
Cycling 5:00 [4]
was just going to do steady but too boring so ended up trying a wee bit
Cycling 27:00 [3]
Pleasance & back plus some
Cross Training 10:00 [3]
crazytrainer thing ( a bit like te girlietrainer but you control the stride). first running type exercise, low impact
6 PM
Cycling 38:00 [3]
round the Seat and Bruntsfield same as yesterday - only faster
Wednesday Feb 10, 2010 #
12 PM
Cycling 12:00 [5]
ex bike intervals - 1min, 2, 3, 3, 2, 1. recovery 2 mins steady
Cycling 12:00 [4]
Cycling 30:00 [3]
up to Pleasnace more warm up, back to work
6 PM
Cycling 42:00 [3]
round the Seat and Bruntsfield
Tuesday Feb 9, 2010 #
12 PM
Strength and Conditioning 15:00 [3]
half squats - dynamic. 25 kg 5 sets of 20
sit ups - 4 sets 12. press ups 4 sets 8. a few other bits 'n pieces
sit ups - 4 sets 12. press ups 4 sets 8. a few other bits 'n pieces
Cycling 25:00 [2]
Pleasance and back plus a bit
Monday Feb 8, 2010 #
5 PM
Cycling 8:00 [5]
intervals on the exercise bike.
1min, 2, 2, 2, 1 Recovery 2 mins steady
1min, 2, 2, 2, 1 Recovery 2 mins steady
Cycling 16:00 [4]
Cycling 30:00 [3]
to pleasnace, warm up, down, home
Sunday Feb 7, 2010 #
Strength and Conditioning 1:00:00 [3]
about five hours of digging and shifting soil etc.
Friday Feb 5, 2010 #
Cycling 52:00 [3]
a couple of laps of the Seat and home
Thursday Feb 4, 2010 #
Note
knee sore in the night when I got up, every step sore at the damage site.
then it clicked and was fine - a bit tender though.
back to the tablets and go easy for a bit.
did I do too much yesterday - joint doesn't feel swolen.
did it just get out of line somehow ? seems more likely given it stopped after my knee clicked.
then it clicked and was fine - a bit tender though.
back to the tablets and go easy for a bit.
did I do too much yesterday - joint doesn't feel swolen.
did it just get out of line somehow ? seems more likely given it stopped after my knee clicked.
Walk 10:00 [0]
Walk 8:00 [0]
Wednesday Feb 3, 2010 #
12 PM
Cycling 4:00 [5]
exercise bike at Pleasance
Cycling 12:00 [4]
exercise bike at Pleasance
Cycling 40:00 [3]
up to Pleasance, ex bike, back, up to West End
Strength and Conditioning 15:00 [3]
squats 3 sets of 20 at 25kg. plus VM 2 sets 20 at 25kg
sit ups, press ups 3 sets 12
running arms 2 sets 30 5kg, shoulder press 2 sets12 5kg
sit ups, press ups 3 sets 12
running arms 2 sets 30 5kg, shoulder press 2 sets12 5kg
5 PM
Cycling 15:00 [2]
Tuesday Feb 2, 2010 #
Cycling 35:00 [2]
Monday Feb 1, 2010 #
Cycling 30:00 [3]