Training Log Archive: harleyIn the 31 days ending Jan 31, 2009:
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Saturday Jan 31, 2009 #
Strength&Conditioning 45:00 [2]
slept:7.0 (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*20 bicep curls 5kg dumbell ? slow return
2*12 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 ? hair wash position
Achilles still painful but much better this morning that I would have hoped given the 'pop' sensation yesterday.
Right shoulder giving some gyp - obviously strained it during thursday's dodgeball
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*20 bicep curls 5kg dumbell ? slow return
2*12 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 ? hair wash position
Achilles still painful but much better this morning that I would have hoped given the 'pop' sensation yesterday.
Right shoulder giving some gyp - obviously strained it during thursday's dodgeball
Friday Jan 30, 2009 #
Note
(injured)
Aaaaaargh!
was doing playground duty in the cold today when a football came in my direction, without thinking I tooka couple of quick paces to return it and - BANG - i felt a nasty pop in my slowly recovering achilles - this has put me back weeks.... :-( I am not happy
was doing playground duty in the cold today when a football came in my direction, without thinking I tooka couple of quick paces to return it and - BANG - i felt a nasty pop in my slowly recovering achilles - this has put me back weeks.... :-( I am not happy
Thursday Jan 29, 2009 #
Gym warm up/down (Dodgeball) 25:00 [2]
slept:6.0 weight:69.9kg (injured)
playing dodgeball with yr4
Rollers tempo 40:00 [4]
ahr:150 max:161
warm up @ 120+ rpm
5x (1min each at levels 1,2,3,2) all @ 110-112rpm 145-155 hr
5mins high resistance ~ 90rpm 145-150 hr
warm down
5x (1min each at levels 1,2,3,2) all @ 110-112rpm 145-155 hr
5mins high resistance ~ 90rpm 145-150 hr
warm down
Wednesday Jan 28, 2009 #
Strength&Conditioning 1:00:00 [3]
slept:4.0 (injured)
achilles still sore but is a bit easier
3*15 crunches ? hair wash position
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
2*30 weighted leg extensions, each side, (15kg)
2x10 Bent over row 22kg
3*15 crunches ? hair wash position
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
2*30 weighted leg extensions, each side, (15kg)
2x10 Bent over row 22kg
Tuesday Jan 27, 2009 #
Walk warm up/down 20:00 [1]
slept:6.0 (injured)
keeping the ankle mobile
Green Gym (logging) 20:00 [2]
upper body workout
Rollers long 30:00 [3]
ahr:135 max:141
steady 100rpm at level 2 with a few forays into level 3 to pick up HR
Rollers intervals 10:00 [5]
max:176
Max HR test
steady wind up until HR peaks, drop back for 1 min at < 90%, repeat to peak, 1 min recov, repeat peak.. die .....
MHR 176
This is well down on previous tests (er ... not done for a few years) will repeat in a few days time.
steady wind up until HR peaks, drop back for 1 min at < 90%, repeat to peak, 1 min recov, repeat peak.. die .....
MHR 176
This is well down on previous tests (er ... not done for a few years) will repeat in a few days time.
Monday Jan 26, 2009 #
Strength&Conditioning 35:00 [2]
slept:6.0 (injured)
3*20 single leg mini-squats, 2*15 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*20 bicep curls 5kg dumbell , 2*12 squats (16kg) - slow and in control
2*15 pelvic lifts, feet on a box, 20cm , 2*30 weighted hamstring curl, each leg , 2*30 secs back mobility with a stick
3*30 secs plankage, 10 secs normal, 10 secs one leg lifted, 10 secs other
3*20 bicep curls 5kg dumbell , 2*12 squats (16kg) - slow and in control
2*15 pelvic lifts, feet on a box, 20cm , 2*30 weighted hamstring curl, each leg , 2*30 secs back mobility with a stick
Walk warm up/down 20:00 [1]
loosen ankle up after yesterdays event - achilles a bit stiff
Note
visit to chris pearce for some massage on my leg/ankle
told me that my injury was probably as a result of a weeks worth of hill walking and introduction of calf raises causing tightening of muscles running under foot - then trying to run with a tight foot has caused achilles to scream! Makes a lot of sense to think of foot and calf as one unit.
She also got me to stand in front of mirror and rock one foot then the other onto the toes Shock! right foot goes straight, left foot / lower left leg goes all over the place due to rigid big toe joint. This is bad and there is no real answer (orthotics are compromised by the toe) suggest a visit to a certain podiatrist.
told me that my injury was probably as a result of a weeks worth of hill walking and introduction of calf raises causing tightening of muscles running under foot - then trying to run with a tight foot has caused achilles to scream! Makes a lot of sense to think of foot and calf as one unit.
She also got me to stand in front of mirror and rock one foot then the other onto the toes Shock! right foot goes straight, left foot / lower left leg goes all over the place due to rigid big toe joint. This is bad and there is no real answer (orthotics are compromised by the toe) suggest a visit to a certain podiatrist.
Sunday Jan 25, 2009 #
Run warm up/down 20:00 [2]
(injured) shoes: Inov Roclite 1
Run race 47:00 [3]
slept:6.0 (injured) shoes: Inov Roclite 1
Walk/Trotette on Clent Green course.
Very hilly so I walked all hills to protect achilles/calf, otherwise managed a gentle lope/trot.
Slow away from start trying to read the map.
Mistake at 3 as control was in similar feature with someone on my course attempting to punch it so I went to it too. Lost 30secs.
Stuffed up 8 as en route saw Rollo coming in the opposite direction bemoaning that he had missed a control. I immediately made a parallel error! Lost at least 5mins.
Very hilly so I walked all hills to protect achilles/calf, otherwise managed a gentle lope/trot.
Slow away from start trying to read the map.
Mistake at 3 as control was in similar feature with someone on my course attempting to punch it so I went to it too. Lost 30secs.
Stuffed up 8 as en route saw Rollo coming in the opposite direction bemoaning that he had missed a control. I immediately made a parallel error! Lost at least 5mins.
Saturday Jan 24, 2009 #
Bike 1:32:00 [4] 42.0 km (2:11 / km)
slept:5.0 (injured) shoes: Dawes 62 fixed CX
68" fixed thru lumpy s.staffs lanes
Handsworth, hamstead, col de queslett, sutton pk, streetly, watford gap, footherley, shenstone, stonnall, aldridge, col de barr beacon, gt barr, hamstead, handsworth
cold feet, nasty headwind funnelled between the hedges after shenstone
Handsworth, hamstead, col de queslett, sutton pk, streetly, watford gap, footherley, shenstone, stonnall, aldridge, col de barr beacon, gt barr, hamstead, handsworth
cold feet, nasty headwind funnelled between the hedges after shenstone
Friday Jan 23, 2009 #
Strength&Conditioning 45:00 [3]
slept:2.0 (injured)
Achilles worse today after walking to museum and really tired after a very bad night.
Mostly abs,
2*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*15 Crunches with stick, from fully extended to take stick over feet ,3*15 Pressups , 1*10 Lunges with 2*5kg dumbells, each side , 2*15 Tricep curls 5kg dumbell ,2*12 Rotational crunches, each side, 2*30 weighted leg extensions, each side, (10kg) - adapted from other postings ta
Mostly abs,
2*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*15 Crunches with stick, from fully extended to take stick over feet ,3*15 Pressups , 1*10 Lunges with 2*5kg dumbells, each side , 2*15 Tricep curls 5kg dumbell ,2*12 Rotational crunches, each side, 2*30 weighted leg extensions, each side, (10kg) - adapted from other postings ta
Walk 1:20:00 [1]
walking to/from museum
Thursday Jan 22, 2009 #
Bike 40:00 [3]
slept:5.0 (injured)
Achilles still giving me gyp - cant really run, just a vague trot.
Cycled out to a meeting tonight on my uber comfortable Bianchi. Mix of road (well hilly) and offroad.
Cycled out to a meeting tonight on my uber comfortable Bianchi. Mix of road (well hilly) and offroad.
Tuesday Jan 20, 2009 #
Rollers tempo 40:00 [4]
ahr:151 max:161 rhr:46 slept:5.0 weight:69.9kg (injured)
warm up
30 mins steady effort @ level 2, 102-106rpm
warm down
30 mins steady effort @ level 2, 102-106rpm
warm down
Strength&Conditioning 40:00 [3]
squats (full & mini) calf raises, various planks, curls, leg ext, milit press, leg to side ....
Monday Jan 19, 2009 #
Strength&Conditioning 20:00 [3]
slept:5.0 (injured)
Abs, pressups, military press, minisquats, physio exs etc
Achilles/calf a bit stiff but not as bad as I expected.
Achilles/calf a bit stiff but not as bad as I expected.
Sunday Jan 18, 2009 #
Run race 38:00 [3] 4.7 km (8:05 / km)
slept:4.5 (injured) shoes: Inov Roclite 1
Lope/trotette around rhe Warwick uni Green course.
Took it really slow - flat footed on left foot to protect achilles/calf which held up - a bit sore at the end, just a faint limp.
However 'slow' was 'fast' today due to tricky but truly excellent nature of map/course so I did a reasonable time ... but I missed no 13 !!! so DQ'd.
Took it really slow - flat footed on left foot to protect achilles/calf which held up - a bit sore at the end, just a faint limp.
However 'slow' was 'fast' today due to tricky but truly excellent nature of map/course so I did a reasonable time ... but I missed no 13 !!! so DQ'd.
Run warm up/down 10:00 [1]
Saturday Jan 17, 2009 #
Bike 1:25:00 [3]
slept:3.0 (injured)
very tired due to a couple of sleep deprived nights, so went out late morning -
MTB on fields, woods, canals taking in post industrial Brum city centre.
Pretty cold with a stiff headwind on some longer sections.
Found a man 'fitting' on the pavement with a head injury so had to stay with him till the ambulance arrived. Also came across a nice plaque on the wasteland under Spaghetti junction 'DC Mitchell Swindell fell here .. 2004' .... must investigate.
MTB on fields, woods, canals taking in post industrial Brum city centre.
Pretty cold with a stiff headwind on some longer sections.
Found a man 'fitting' on the pavement with a head injury so had to stay with him till the ambulance arrived. Also came across a nice plaque on the wasteland under Spaghetti junction 'DC Mitchell Swindell fell here .. 2004' .... must investigate.
Strength&Conditioning 50:00 [3]
upper ,abs and legs
Thursday Jan 15, 2009 #
Rollers intervals 50:00 [4]
ahr:150 max:168 slept:3.0 (injured)
warm up at 100rpm level 1 & 2
@102rpm 6x 5mins (levels 1,2,3,2,1)
warm down @ level 1
@102rpm 6x 5mins (levels 1,2,3,2,1)
warm down @ level 1
Strength&Conditioning 10:00 [1]
leg extensions
Wednesday Jan 14, 2009 #
Green Gym (physio & running drills) 30:00 [1]
slept:6.0 (injured)
did lots of loosening up and physio exercises on ankles and knees then stretching
followed by running drills in back yard - achilles/calf gave out after 5 mins or so - an hour later I couldnt walk
very sad :-(
followed by running drills in back yard - achilles/calf gave out after 5 mins or so - an hour later I couldnt walk
very sad :-(
Tuesday Jan 13, 2009 #
Green Gym (logging) 1:30:00 [3]
Sawing, shopping and carrying bits of a huge Ash that came down on the valley - knackering
Strength&Conditioning 45:00 [3]
slept:5.5 (injured)
all quarters
did some calf raises on my injured leg too - ok?
did some calf raises on my injured leg too - ok?
Monday Jan 12, 2009 #
Rollers tempo 40:00 [4]
ahr:155 slept:6.0 (injured)
warm up 5 mins level 1 @ 100 rpm
30mins steady level 2 @ 102-104 rpm - top sweat rating!
warm down 5 mins level1
Thought about going to the cycling club circuits tonight but calf is still not ready.
30mins steady level 2 @ 102-104 rpm - top sweat rating!
warm down 5 mins level1
Thought about going to the cycling club circuits tonight but calf is still not ready.
Sunday Jan 11, 2009 #
Note
Achilles stiffer this morning
Rollers intervals 40:00 [4]
slept:6.0 (injured)
warm up @level 1&2 96-100rpm
10mins @106-108rpm (alt 1 mins level3 / level1)
3mins recov level 1 @ 96rpm
10mins @106-108rpm (alt 1 mins level3 / level1)
warm down @level 1
thighs burning
10mins @106-108rpm (alt 1 mins level3 / level1)
3mins recov level 1 @ 96rpm
10mins @106-108rpm (alt 1 mins level3 / level1)
warm down @level 1
thighs burning
Saturday Jan 10, 2009 #
Run 50:00 [3]
(injured)
meet n greet at MADO - trotting between assembly & start with several groups of newbies
Then - nursed my recovering achilles/calf around the orange at a gentle trot / walk - avoided the climb
No problems with leg and its still behaving itself after sitting in the pub for an hour and a half
Then - nursed my recovering achilles/calf around the orange at a gentle trot / walk - avoided the climb
No problems with leg and its still behaving itself after sitting in the pub for an hour and a half
Thursday Jan 8, 2009 #
Strength&Conditioning 30:00 [3]
slept:5.0 (injured)
Focus on abs and thighs.
Tuesday Jan 6, 2009 #
Run 45:00 [3] 7.5 km (6:00 / km)
slept:5.5
Well it was -7c on the thermometer in the back yard this morning so, as they have dobs, I dug out my hated Integrators for a steady morning run on sandwell valley.
Wrapped up well. Turned my l.ankle in the frozen mud. L.achilles/calf hurting during the last couple of kms.
Wrapped up well. Turned my l.ankle in the frozen mud. L.achilles/calf hurting during the last couple of kms.
Note
Calf/achilles pain has got worse since this morning's run and a lump has appeared at the bottom left of my shin just above my ankle - how curious, doesnt hurt though.
Monday Jan 5, 2009 #
Walk 1:05:00 [2]
fast undulating walk in the snow with a heavy sack
Sunday Jan 4, 2009 #
Strength&Conditioning 1:10:00 [3]
slept:6.0
God its cold back in Blighty, can't face going outside so...
all round weights and floor exercises
all round weights and floor exercises
Saturday Jan 3, 2009 #
Note
Fly back from Mallorca - saw Bradley Wiggins at the airport.
Friday Jan 2, 2009 #
Walk 4:00:00 [2]
slept:3.0
Hillwalk in the Tramuntanas
Bus to Deia
Deia - Cala de Deia - ses Comes - Can Mic - Cas Xorc - Cami de Castello - Soller
Bus to Deia
Deia - Cala de Deia - ses Comes - Can Mic - Cas Xorc - Cami de Castello - Soller
Thursday Jan 1, 2009 #
Walk hills 4:00:00 [2]
slept:4.0
Hillwalk in the Tramuntanas
Soller - Biniaraix - Cami de Monnaber (a portell de costa) - Fornalutx - Bibibassi - Soller
Soller - Biniaraix - Cami de Monnaber (a portell de costa) - Fornalutx - Bibibassi - Soller
Note
weight:69.9kg
Well at this point I normally look back at my training diary for the year and review what went well and what didnt and why and what I will do differently - well I cant because 3 years worth of my Nopesport training diaries have been unceremoniously removed from the website :-( (which is why i'm on attackpoint - should have moved here long ago!)
Looking forward then... my physio/podiatry this year seems to be working well so I sould be able to handle more training without something breaking, as has been the pattern for so long. Also I hope to get the statins sorted so that my recovery is improved and I dont loose any more muscle mass. That has been a bit of a worry.
Looking forward then... my physio/podiatry this year seems to be working well so I sould be able to handle more training without something breaking, as has been the pattern for so long. Also I hope to get the statins sorted so that my recovery is improved and I dont loose any more muscle mass. That has been a bit of a worry.