Training Log Archive: harleyIn the 31 days ending Dec 31, 2008:
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Wednesday Dec 31, 2008 #
Walk warm up/down 3:00:00 [1]
slept:6.0
very gentle amble around Soller to let knees and thighs recover from yesterday
Tuesday Dec 30, 2008 #
Walk hills 7:00:00 [3]
slept:6.0
Hillwalk in the Tramuntanas - THE BIG ONE !
Soller - Biniaraix - Barranc de Biniaraix - L'ofre - El Cornadors - Col Ofre - Cuber - return to Soller same route
Soller - Biniaraix - Barranc de Biniaraix - L'ofre - El Cornadors - Col Ofre - Cuber - return to Soller same route
Monday Dec 29, 2008 #
Walk 6:00:00 [2]
Hillwalk in the Tramuntanas
Soller - cinc ponts - cas xorc - can bleda - muleta - faro - port de soller - Soller
Soller - cinc ponts - cas xorc - can bleda - muleta - faro - port de soller - Soller
Sunday Dec 28, 2008 #
Walk 4:00:00 [2]
Hillwalk in the Tramuntanas
Soller - Mirador ses Barques - Fornalutx - Bibibassi - Soller
Soller - Mirador ses Barques - Fornalutx - Bibibassi - Soller
Wednesday Dec 24, 2008 #
Run long 1:01:00 [4] 11.0 km (5:33 / km)
slept:6.0 shoes: Inov Roclite 1
Sandwell valley mud
warm up 2km to hill top
(2x 3.5km loop 16:36 + easy pace)
2km warm down home
warm up 2km to hill top
(2x 3.5km loop 16:36 + easy pace)
2km warm down home
Tuesday Dec 23, 2008 #
Note
slept:4.0
eughhh! I am tired
However, got my blood test results back which confirm my suspicions that statins (for lowering cholesterol) have been affecting my recovery and thus athletic (?) prowess.
It seems that even after requesting a reduction from 40mg to 20mg my serum creatine kinase level is way too high (as if I have just run a marathon). Statins block the natural overnight production of cholesterol within the body which is used to repair tissue. The raised SCK level indicates that the tissue repairs are not happening. The doc is reducing me to 10mg but I'm gonna have a statin holiday first to see how much better i feel.
However, got my blood test results back which confirm my suspicions that statins (for lowering cholesterol) have been affecting my recovery and thus athletic (?) prowess.
It seems that even after requesting a reduction from 40mg to 20mg my serum creatine kinase level is way too high (as if I have just run a marathon). Statins block the natural overnight production of cholesterol within the body which is used to repair tissue. The raised SCK level indicates that the tissue repairs are not happening. The doc is reducing me to 10mg but I'm gonna have a statin holiday first to see how much better i feel.
Monday Dec 22, 2008 #
Bike intervals (68" fixed) 1:15:00 [4]
slept:6.0
into Birmingham mixing it with the traffic - thighs burning now - very exhilarating
Green Gym (Logging) 1:20:00 [2]
cutting sections from a huge fallen ash and carrying to the car
Sunday Dec 21, 2008 #
Run 50:00 [3] 7.5 km (6:40 / km)
slept:5.0 shoes: Inov Roclite 1
muddy sandwell valley
felt awful - lack of sleep due to painful cracked rib - chest tight - HR thru the roof even at this pace - had intended to do 11km but i dont think it would have done me any good
felt awful - lack of sleep due to painful cracked rib - chest tight - HR thru the roof even at this pace - had intended to do 11km but i dont think it would have done me any good
Saturday Dec 20, 2008 #
Bike 1:10:00 [4]
slept:5.0
Very muddy Sandwell Valley - very tiring
Thursday Dec 18, 2008 #
Rollers 40:00 [3]
ahr:135
Wednesday Dec 17, 2008 #
Strength&Conditioning 20:00 [3]
got interrupted
Monday Dec 15, 2008 #
Run 50:00 [4] 7.5 km (6:40 / km)
slept:3.0 shoes: Nike Alord
Muddy, hiily & cold on Sandwell Valley.
It was really hard work all the way - had to have the occasional rest.
It was really hard work all the way - had to have the occasional rest.
Sunday Dec 14, 2008 #
Gym 45:00 [4]
slept:7.0
Rower, treadmill, weights machines, rower
suddenly I just got very tired and couldnt do any more :-(
suddenly I just got very tired and couldnt do any more :-(
Saturday Dec 13, 2008 #
Note
Last 4 nights very poor sleep (thurs 4hrs, Fri 3hrs)
Run race 1:00:00 [4] 7.0 km (8:34 / km)
shoes: Inov Roclite 1
club champs - 1hr score, highgate common
Stuffed a control early as open marked on map as wood - control was in open but should mapped as on edge of wood - failed to find correct (near parallel path) 3 controls later so I missed a control wich I had to get later, messing up the flow....
Physically felt fine but calves were tightening up towards the end
Stuffed a control early as open marked on map as wood - control was in open but should mapped as on edge of wood - failed to find correct (near parallel path) 3 controls later so I missed a control wich I had to get later, messing up the flow....
Physically felt fine but calves were tightening up towards the end
Run warm up/down 10:00 [2]
Friday Dec 12, 2008 #
Note
Struggle to do any exercise on weds/th/fri as I usually arrive home v.tired and cold.. have had nagging neck/headache since weds.
Thursday Dec 11, 2008 #
Strength&Conditioning 20:00 [1]
Working on calves and thighs as prescribed by Podiatry/physio - shallnt record this as it will get done nearly every day - honest
Tuesday Dec 9, 2008 #
Gym 1:05:00 [5]
Rower
Treadmill - hill reps (20mins)
Various machines
spinning
x-trainer
Treadmill - hill reps (20mins)
Various machines
spinning
x-trainer
Monday Dec 8, 2008 #
Rollers tempo 1:00:00 [4]
Mag Rollers all @100rpm
Warm up
6 x 3mins (steady effort until >150+bpm then recov till <130-bpm)
5mins steady
10mins hill simulation high resistance (20 in saddle, 20 out, rpt)
3 mins recov
repeat
warm down
Warm up
6 x 3mins (steady effort until >150+bpm then recov till <130-bpm)
5mins steady
10mins hill simulation high resistance (20 in saddle, 20 out, rpt)
3 mins recov
repeat
warm down
Sunday Dec 7, 2008 #
Run race 1:05:00 [4] 6.4 km (10:09 / km)
shoes: Inov Roclite 1
Sandringham - Blue
1st run for a while. Only an hour or two's sleep on the scout hut floor last night.
Took it easy but was 'aware' of my inner R calf from about 1/2 way. Cracked rib giving me some gyp on every step during the lattter part of the event. Very very cold. Was goung over terrain well but totally stuffing it up near the control circle. Literally going past controls which were in view - my eyesight is crap!
Ankle gave me no problems.
1st run for a while. Only an hour or two's sleep on the scout hut floor last night.
Took it easy but was 'aware' of my inner R calf from about 1/2 way. Cracked rib giving me some gyp on every step during the lattter part of the event. Very very cold. Was goung over terrain well but totally stuffing it up near the control circle. Literally going past controls which were in view - my eyesight is crap!
Ankle gave me no problems.
Run warm up/down 20:00 [2]
Tuesday Dec 2, 2008 #
Strength&Conditioning 45:00 [3]
Ribs much easier today, so I suspect bruising rather than a crack (however there is a little dip in the rib just where it hurts... hmmm)
Rollers 15:00 [3]
Rollers 15:00 [4]
top of rignt ankle hurts such that I cant wear running shoes - if I massage the tendons they grate and crunche - very strange, and still discoloured
Monday Dec 1, 2008 #
Note
At last I have managed to log on! Didnt get back home till 8.30 this morning. Chest hurts a lot so I have lazed all day.
Rollers warm up/down 30:00 [3]
Spinning some of the crap out of my legs. R.Calf is really stiff today, which it wasnt yesterday ! Pain in ribs still restricting movement.