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Training Log Archive: harley

In the 28 days ending Feb 28, 2009:

	activity	#	time	miles	km	+m
	Bike	8	12:40:00	26.1	42.0
	Strength&Conditioning	11	7:25:00
	Walk	5	6:50:00
	Run	4	4:05:06	7.58	12.2	180
	Gym	3	3:05:00
	Flexibility/Mobility	14	2:45:00
	Rollers	4	2:00:00
	Total	24	38:50:06	33.68	54.2	180
averages - sleep:5.1 weight:70.6kg

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Saturday Feb 28, 2009 #

Run race (BOC individual M50s) 1:00:06 [3] 7.2 km (8:21 / km) +180m 7:25 / km
shoes: Inov Roclite 1

Couldnt get up on left toes before the start :-(
Achilles aching all the way around so couldnt push it at all, in fact pretty well ran flat footed on left. Quite slow.
Got bogged down in marshes. Lost a bit to 4. And again a min to 6. Lost 2 1/2 mins to 7 but the route turned out to be safe if a bit long.
Fairly pleased, and surprised to finish 5th.

Run warm up/down 30:00 [2]

Friday Feb 27, 2009 #

Note

Have had NO time to train :-(
Achilles niggling lots, does not bode well for the weekend.

Thursday Feb 26, 2009 #

Flexibility/Mobility (steching) 20:00 [1]

Wednesday Feb 25, 2009 #

Note
slept:6.0 (injured)

Achilles a bit sore today - too sore to train on - could this be something to do with being in school (shoes?) do I spot a pattern of interruption to my recovery? :-(

Tuesday Feb 24, 2009 #

Strength&Conditioning 10:00 [2]
slept:4.0 (injured)

Pressups etc

very tired - in the middle of a really rubbish sleep cycle at the mo :-(

Bike 1:20:00 [5] 42.0 km (1:54 / km)
shoes: Dawes 62 fixed CX

Hilly ride - went very hard on 68" fixed

Handsworth, hamstead, col de queslett, sutton pk, streetly, watford gap, footherley, shenstone, stonnall, aldridge, col de barr beacon, gt barr, hamstead, handsworth

feeling the souplesse coming back nicely. :-)

Rollers warm up/down 15:00 [2]

Monday Feb 23, 2009 #

Strength&Conditioning 1:00:00 [2]
slept:5.0 (injured)

2*20 alt standing dumbell press 5kg
2*15 crunches feet on ground
2*12 Lunges with stick each side
2*15 lateral dumbbell raise 5kg
1*10 straight leg raise (both - hold 10 secs)
3*20 single leg mini-squats
2*12 calf raises, each leg
2*20 side leg lifts weighted 2kg
3*30 secs plankage, 10 secs normal, 10 secs one leg lifted, 10 secs other
3*20 bicep curls 5kg dumbell ? slow return
2*15 squats (22kg) - slow and in control
2*15 pelvic lifts, feet on a box, 20cm
2*30 weighted hamstring curl (2kg), each leg
2*30 secs back mobility with a stick
3x12 Bent over row 22kg

Achilles still sore but I can just get up on my toes

Flexibility/Mobility 15:00 [1]

Sunday Feb 22, 2009 #

Note
slept:4.0 (injured)

Achilles very stiff this morning :-(

Flexibility/Mobility 10:00 [1]

Rollers 35:00 [3]

Quick blast to get the yesterdays crap out of my legs
Level 1 & 2 no HRM hard enough to get hot and legs pumped up

Saturday Feb 21, 2009 #

Flexibility/Mobility 10:00 [1]
slept:5.0 weight:71.7kg

Run warm up/down 10:00 [2]

Run race 40:00 [4]

MADO Hollybed common - Green
Copious mud and hilly (esp finish!).
Gave my leg a good test. Thought I'd take it easy but it was so physically tough that I doubt if I could have gone any harder anyway.
Felt very unfit. Prob because I have put on 3kg since xmas.
Minor stiffening of achilles now (early eve) otherwise everything ok.

Run warm up/down 10:00 [2]

Friday Feb 20, 2009 #

Bike long 2:15:00 [5]
slept:4.0

Muddy fields, canals, tracks
Went hard all the way - totally knackered by the end.
Lost a shoe plate :-(

Flexibility/Mobility 10:00 [1]

Thursday Feb 19, 2009 #

Run (jogette) 35:00 [3] 5.0 km (7:00 / km)
slept:5.0 shoes: Inov Roclite 1

L.Achilles fine after yesterdays walk
Jogette over sandwell valley
r.ankle blocked then after 2.5km r.calf (inner) gave a twinge - why????
it felt a bit stiff the other day

Flexibility/Mobility 10:00 [1]

Strength&Conditioning 50:00 [3]

2*15 squats (22kg) - slow and in control
2*15 pelvic lifts, feet on a box, 20cm
2*30 weighted hamstring curl (2kg), each leg
2*30 secs back mobility with a stick
2x10 Bent over row 22kg
3*15 crunches ? raised feet
2*12 Lunges with stick each side
2*15 All fours, opposite arm and leg extensions and crunches
2*10 side bends with 2x5kg dumbbell each side
3*30sec ski sits
2*15 Back extensions with 5kg
2*10 Crunches with stick, from fully extended to take stick over feet
3*10 Pressups - slow
2*15 Tricep curls 5kg dumbell

l.achilles starting to stiffen
l.knee also giving gyp

Wednesday Feb 18, 2009 #

Walk 4:00:00 [2]
slept:5.0

Black Country Urban Forest from Willenhall Memorial Pk

Flexibility/Mobility 10:00 [1]

Tuesday Feb 17, 2009 #

Note
slept:3.0 (sick)

Bugger!
Was looking forward to getting out today. Probably road bike then a trottette but have been laid up with very painful gripy gut ache.
NOT happy. :-(

Monday Feb 16, 2009 #

Bike warm up/down 15:00 [2]
slept:4.0 weight:70.8kg (injured)

to the gym

Gym 1:00:00 [5]

x-trainer rower m/c's and gave legs a fair workout with a hills sesh on the treadmill - achilles/calves feel fine

Bike warm up/down 15:00 [4]

absolutely knackered after gym session could barely turn the pedals over!

Flexibility/Mobility 10:00 [1]

Sunday Feb 15, 2009 #

Run (Coaching) 1:00:00 [3]
slept:3.0 (injured)

Felt rough after a bad nite, but we had 17 nippers coming from a school nr malvern for some O - they'd never done it before but their map skills were excellent.
Gave me a chance to have a little trottette/run as well as rough walking - plenty of mud on Lickey. Ankle fine bit can feel the achilles now - eveningtime.

Flexibility/Mobility 10:00 [1]

Strength&Conditioning 40:00 [2]

2*20 alt standing dumbell press 5kg
2*15 crunches feet on ground
2*12 Lunges with stick each side
2*10 lateral dumbbell raise 1kg - r.shoulder knackered
1*10 straight leg raise (both - hold 10secs)

3*20 single leg mini-squats
2*12 calf raises, each leg
2*15 side leg lifts weighted 2kg
3*30 secs plankage, 10 secs normal, 10 secs one leg lifted, 10 secs other
3*20 bicep curls 5kg dumbell ? slow return

r.shoulder hurts and has done for a few weeks since an energetic game of dodgeball

Saturday Feb 14, 2009 #

Strength&Conditioning 10:00 [2]
slept:6.0 (injured)

pressups etc

achilles poorly yesterday evening then calf started complaining as did both knees!!!! by yjr time I lesy spanish class I was a virtual cripple! WHY?

However feel much better this morning.

Bike long 2:00:00 [4]

excellent ride over sandwll valley then route 5 then canals to spaghetti and then into town (1 minor off when got fr wheel well & truly stick in a rut) then did bit of terrorinsing motorists and shoppers in the city b4 back on the canals 4 a chat wiv a wino under a bridge and back home.
really enjoyed it

Thursday Feb 12, 2009 #

Rollers 35:00 [3]
slept:4.0 (injured)

Verrrry tired today had to force myself not to just lie down with a book

Easy cadence at level 2/3/4 ( just enough to get hot)

Achilles still acheing (work shoes?)

Wednesday Feb 11, 2009 #

Strength&Conditioning 45:00 [3]
slept:6.0 weight:70.3kg (injured)

Felt very tired and weak.
Achilles grumbling a little at school today.

3*15 crunches raised feet
2*12 Lunges with stick each side
2*15 All fours, opposite arm and leg extensions and crunches
2*10 side bends with 2x5kg dumbbell each side

3*30sec ski sits
2*15 Back extensions with 5kg
2*10 Crunches with stick, from fully extended to take stick over feet
3*10 Pressups - slow

1*10 Lunges with 2*5kg dumbells, each side
2*15 Tricep curls 5kg dumbell
2*15 Rotational crunches, each side
1x10 clean & jerk 22kg

Flexibility/Mobility 10:00 [1]

Tuesday Feb 10, 2009 #

Flexibility/Mobility 15:00 [1]
slept:7.0

Bike warm up/down 15:00 [3]

to the gym in a nasty cold wind

Gym 50:00 [5]

All aerobic stuff - moderately hilly session on the treadmill - achilles feels fine, gave it a bit more of a test than on Sunday - still must take it easy

Bike warm up/down 15:00 [3]

ugh - again swirling wind that always seems to be from in front!

Walk warm up/down 15:00 [2]

Brisk walk after the treadmill to keep ankles loose - achilles still good :-)

Monday Feb 9, 2009 #

Strength&Conditioning 1:00:00 [3]
slept:6.0 weight:69.9kg

Ankle's feeling good - mustnt rush anything

3*20 alt standing dumbell press 5kg
2*15 crunches feet on ground
2*12 Lunges with stick each side
2*10 lateral dumbbell raise 5kg
2*10 straight leg raise (both - hold 8secs)
3*20 single leg mini-squats
2*12 calf raises, each leg
2*15 side leg lifts weighted 2kg
3*30 secs plankage, 10 secs normal, 10 secs one leg lifted, 10 secs other
3*20 bicep curls 5kg dumbell ? slow return
2*15 squats (22kg) - slow and in control
2*15 pelvic lifts, feet on a box, 20cm
2*30 weighted hamstring curl (2kg), each leg
2*30 secs back mobility with a stick
3x10 Bent over row 22kg

Flexibility/Mobility 10:00 [1]

Sunday Feb 8, 2009 #

Bike warm up/down 15:00 [3]
slept:6.0 (injured)

to the gym

Gym 1:15:00 [5]
ahr:155

Hard session - qualified for my free membership thanks to the PHCT and my postcode
rower, treadmill, weights m/cs, x-trainer, weights m/cs, rower, treadmill

on treadmill did easy pace run but kept a moderate incline for a good workout - achilles behaved itself well.

Bike warm up/down 15:00 [4]

Hard into the cold wind on the way back from the gym

Flexibility/Mobility 15:00 [1]

Strength&Conditioning 15:00 [2]

situps etc

Saturday Feb 7, 2009 #

Bike 1:10:00 [3]
slept:6.5 (injured)

Apart from tough going in the mud & snow over Hilltop a fairly easy ride out along icy towpaths

Bike 45:00 [4]

clouded over, looking like snow, got colder and breezier so I put the hammer down on the way back

Strength&Conditioning 25:00 [3]

leg extns, pressups, situps, proprioception, squats, heels, stretches

Friday Feb 6, 2009 #

Flexibility/Mobility 10:00 [1]

Proprioception & other physio exercises

Thursday Feb 5, 2009 #

Walk (jogette) 50:00 [3]
slept:5.0 (injured)

to work in the snow with my heavy bag

Walk 55:00 [2]

and a bagless walk back again in the snow

Wednesday Feb 4, 2009 #

Strength&Conditioning 1:00:00 [3]
slept:4.5 (injured)

3*20 single leg mini-squats
2*12 calf raises, each leg
2*15 side leg lifts
3*30 secs plankage, 10 secs normal, 10 secs one leg lifted, 10 secs other
3*25 bicep curls 5kg dumbell slow return
2*15 squats (22kg) - slow and in control
2*15 pelvic lifts, feet on a box, 20cm
2*30 weighted hamstring curl (2kg), each leg
2*30 secs back mobility with a stick
2*12 Bent over row 22kg
2*20 alt standing dumbell press 5kg
2*15 crunches feet on ground

Strength&Conditioning 10:00 [3]

pressups etc

Tuesday Feb 3, 2009 #

Walk 30:00 [1]

walk in the snow to keep ankles loose - l.calf feeling a bit tight :-(

Rollers 35:00 [4]
slept:6.5 (injured)

quick blast before dinner - didnt wear HRM

mostly high resistance work at relatively low cadence 84rpm - interspersed with some 96rpm lower resistance work

Monday Feb 2, 2009 #

Walk warm up/down 20:00 [1]
slept:6.0 (injured)

a walk in the snow to loosen the ankles up - achilles still not good, plenty of stretching

Strength&Conditioning 1:00:00 [3]
(injured)

3*15 crunches
2*12 Lunges with stick each side
2*15 All fours, opposite arm and leg extensions and crunches
2*10 side bends with 2x5kg dumbbell each side
3*30sec ski sits
2*15 Back extensions with 5kg
2*10 Crunches with stick, from fully extended to take stick over feet
3*10 Pressups - slow
1*10 Lunges with 2*5kg dumbells, each side
2*15 Tricep curls 5kg dumbell
2*15 Rotational crunches, each side
2x10 clean & jerk 22kg
2*30 weighted leg extensions, each side, (15kg)

Sunday Feb 1, 2009 #

Bike long 3:40:00 [2]
slept:6.0 (injured)

very cold loop through sandwell valley meandering along urban canals - cafe stop on canal boat in central brum - feet frozen within 20 mins of start and still frozen 30 mins after getting back home!

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