Training Log Archive: BashmanIn the 7 days ending Feb 1, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Feb 1, 2015 #
Note
(injured)
Foot is making good recovery, hopefully back running next week, on some lovely grass/paths.
2 PM
Cross tempo 44:00 [4]
Ergo
10km at intensity 7. A bit easier than yesterday but still tough. Hands had such bad calluses from yesterday that I had to wear gloves. Put in a surge at the end to hit 44 mins.
.
10km at intensity 7. A bit easier than yesterday but still tough. Hands had such bad calluses from yesterday that I had to wear gloves. Put in a surge at the end to hit 44 mins.
.
Cycling 46:00 [3]
Spinning
Boring! Bumping it up to 90mins. Couldn't get HR up especially.
.
Boring! Bumping it up to 90mins. Couldn't get HR up especially.
.
S+C/Drills/Plyo/Flex 30:00 [3]
shoes: Inov-8 F-Lite 252
Short sesh
Similar to yesterday but a few added things.
Thoracic Mobility - 4 x 5+5
Inch worm to hip drop x 5
Pull Ups - 3 x 10 - agony, calluses galore
Box Jumps - 12 on the big+small (circuit gym) - felt great despite all the ergo/spinning
OH Press - 5 x 10 - (25, 25, 25, 20, 20kg) - not sure why I did this again
Clams - 2mins + 2mins - knees a bit spent after ergo
Crunches x 60
Plank - 1min
Side plank raises - 30s+30s
Toe Touches x 30
Wide-arm Push Ups x 30
Bicycle Crunches x 150
Physically shaking by the end, a real killer gym session.
.
Similar to yesterday but a few added things.
Thoracic Mobility - 4 x 5+5
Inch worm to hip drop x 5
Pull Ups - 3 x 10 - agony, calluses galore
Box Jumps - 12 on the big+small (circuit gym) - felt great despite all the ergo/spinning
OH Press - 5 x 10 - (25, 25, 25, 20, 20kg) - not sure why I did this again
Clams - 2mins + 2mins - knees a bit spent after ergo
Crunches x 60
Plank - 1min
Side plank raises - 30s+30s
Toe Touches x 30
Wide-arm Push Ups x 30
Bicycle Crunches x 150
Physically shaking by the end, a real killer gym session.
.
Saturday Jan 31, 2015 #
10 AM
Cycling 30:00 [3]
(injured) shoes: Inov-8 F-Lite 252
Spinning
Finally got to the gym but still feeling a bit coldy. Foot improving. HR actually got quite nicely high for once.
.
Finally got to the gym but still feeling a bit coldy. Foot improving. HR actually got quite nicely high for once.
.
Cross 30:00 [3]
shoes: Inov-8 F-Lite 252
Erg
Shot off at sub 4 but then eased in and set 7km as a goal. Just made it in at 7.03km. Set the intensity to 10 and thoroughly wrecked my wrists. Tried pull ups after this but couldn't do more than 10!
.
Shot off at sub 4 but then eased in and set 7km as a goal. Just made it in at 7.03km. Set the intensity to 10 and thoroughly wrecked my wrists. Tried pull ups after this but couldn't do more than 10!
.
5 PM
Cycling 30:00 [3]
Spinning
.
.
S+C/Drills/Plyo/Flex 15:00 [3]
shoes: Inov-8 F-Lite 252
Short sesh
OH Press - 5 x 10 - (25, 25, 25, 20, 20kg)
Max Box Jumps x 10
Pull Ups - 23(max), 7
Crunches x 50
Wide arm push ups x 20
Toe touches x 30
Push ups x 20
Bicycle crunches x 100
More push ups (?)
Boom.
.
OH Press - 5 x 10 - (25, 25, 25, 20, 20kg)
Max Box Jumps x 10
Pull Ups - 23(max), 7
Crunches x 50
Wide arm push ups x 20
Toe touches x 30
Push ups x 20
Bicycle crunches x 100
More push ups (?)
Boom.
.
Friday Jan 30, 2015 #
Note
(injured) (rest day)
Foot got even more battered last night and feeling a bit coldy too. Was going to spin but no classes and didn't have any motivation to head out. That's enough poor excuses I think...
Note
Went to the gym to stretch for a bit and managed a solid 23 pull ups without fail. Then did quite a few more.
.
.
Thursday Jan 29, 2015 #
Note
Wasn't keen on spinning straight after circuits and otherwise no time today... Guess this week's pretty much down the drain already (ah well). Will pick up again at the weekend.
7 AM
S+C/Drills/Plyo/Flex 1:00:00 [2]
shoes: Inov-8 F-Lite 252
-- WU
Inch worm to hip drop x 5
Spiderman stretch 1min+1min
x
Med-ball slams x 10
Wall squats x 10
Hurdle jumps - 4 x 4
Hurdle over/under - 4 x 4
Box jumps x 3 (sore)
-- Main Session
Glute Bridges - 4 x 8 - (40, 60, 70, 90kg)
Nordics - 4 x 6, shite at these
-- Abs Circuit - 3 x 8 x 30s[10s]...[90s]
Crunches, Ankle taps, Plank with shoulder touch, Windmills, Ys and Ts, Side plank dips, Dead bugs, Bicycle crunches.
-- Rolling
.
Inch worm to hip drop x 5
Spiderman stretch 1min+1min
x
Med-ball slams x 10
Wall squats x 10
Hurdle jumps - 4 x 4
Hurdle over/under - 4 x 4
Box jumps x 3 (sore)
-- Main Session
Glute Bridges - 4 x 8 - (40, 60, 70, 90kg)
Nordics - 4 x 6, shite at these
-- Abs Circuit - 3 x 8 x 30s[10s]...[90s]
Crunches, Ankle taps, Plank with shoulder touch, Windmills, Ys and Ts, Side plank dips, Dead bugs, Bicycle crunches.
-- Rolling
.
Wednesday Jan 28, 2015 #
10 AM
Note
(injured)
Surprised to find out it is in fact probably muscular in the form of a strain on my peroneal. Hopefully not a fracture (unlikely but also possible). Need to find some comfy shoes and then I can cross train but no running for a week... This means no BUCS XC but ah well. Plenty of ice and rest.
Interestingly, as well as the thin shoes, the physio thought it came about from the way that I turn my foot outwards when I run. A few years back and he would have said that I turn my feet inwards way too much...
Interestingly, as well as the thin shoes, the physio thought it came about from the way that I turn my foot outwards when I run. A few years back and he would have said that I turn my feet inwards way too much...
4 PM
Cycling 15:00 [3]
The shortest ever spin to check if it hurt or not before a meeting. All clear. Looking forward to being on the bike quite a lot now... (Not). 20 rage pull ups after.
Tuesday Jan 27, 2015 #
Note
(injured) (rest day)
Foot still feels severely cramped up and is pretty uncomfortable to walk on. Doesn't feel like muscular damage so feeling a bit stumped. Physio booked. Got up for gym this morning and made it half way down the steps before it got really sore. Pictured all the weights and plyo we'd be doing and how painful that would be so decided it was pointless (as I wouldn't be able to do very much) and headed home...
Monday Jan 26, 2015 #
1 PM
Road 14:13 [3] 3.43 km (4:09 / km) +37m 3:56 / km
shoes: Inov-8 Road-X 233
ITU
Feeling great
.
Feeling great
.
4 PM
Road 15:50 [3] 3.69 km (4:17 / km) +26m 4:08 / km
shoes: Inov-8 Road-X 233
BFU
Chatting with a nice pc nerd.
Feeling good.
.
Chatting with a nice pc nerd.
Feeling good.
.
5 PM
Road 57:08 [3] 11.28 km (5:04 / km) +98m 4:51 / km
shoes: Inov-8 Road-X 233
EUOC Recovery
Feeling bad.
Ok until half way but then something in my arch got very sore indeed and I hobbled to the library before I eventually stopped and walked home. Finally paid the price for all this road in very thin-soled shoes. Hopefully not out for more than a few days. Might have to pull out of BUCS XC, but won't be too disappointed tbh... Will book physio asap.
.
Feeling bad.
Ok until half way but then something in my arch got very sore indeed and I hobbled to the library before I eventually stopped and walked home. Finally paid the price for all this road in very thin-soled shoes. Hopefully not out for more than a few days. Might have to pull out of BUCS XC, but won't be too disappointed tbh... Will book physio asap.
.