Training Log Archive: ColmMIn the 7 days ending Apr 3, 2017:
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Monday Apr 3, 2017 #
5 PM
Strength and Conditioning 1:30:00 [2]
Standard-ish gym.
Leaving out squatting activities, which will hopefully help achilles + may keep legs fresh enough anyway worst case.
3 x {5+5 band resistant step-ups, 5 x hip thrusters @ 60kg}.
3 x 5 bench @ 45, 50, 55kg (failed last two reps of 55).
3 x 5 strict press @ 20, 25, 27.5kg.
3 x 5 pull up
3 x 8 dead bugs @ 10kg.
And yeah, other stuff.
Planned on going up for some spinning, in the end I just did 30-odd more mins strength between some core + Achilles work, and a few 1k reps on the rower - so that's included here.
Then a short spinning warm down - trying to do a bit less spinning cos I'm not sure it's great.
Leaving out squatting activities, which will hopefully help achilles + may keep legs fresh enough anyway worst case.
3 x {5+5 band resistant step-ups, 5 x hip thrusters @ 60kg}.
3 x 5 bench @ 45, 50, 55kg (failed last two reps of 55).
3 x 5 strict press @ 20, 25, 27.5kg.
3 x 5 pull up
3 x 8 dead bugs @ 10kg.
And yeah, other stuff.
Planned on going up for some spinning, in the end I just did 30-odd more mins strength between some core + Achilles work, and a few 1k reps on the rower - so that's included here.
Then a short spinning warm down - trying to do a bit less spinning cos I'm not sure it's great.
Spinning 20:00 [1]
warming down
Sunday Apr 2, 2017 #
Note
Achilles is really getting to me. Races are all just around the corner, so it's pretty shit timing.
Mostly would like to make sure I'm racing at the JK, but ideally would like to know I'm in shape as well, the latter seems unlikely.
Going to try get Physio in the next few days.
Mostly would like to make sure I'm racing at the JK, but ideally would like to know I'm in shape as well, the latter seems unlikely.
Going to try get Physio in the next few days.
1 PM
Spinning 30:00 [2]
Minor Achilles aggravation
Strength and Conditioning 10:00 [3]
Saturday Apr 1, 2017 #
5 PM
Spinning 30:00 [2]
fitting something in.
No orienteering for me, I'm afraid.
No orienteering for me, I'm afraid.
X-Trainer 15:00 [2]
testing for a reaction - hard to tell.
Friday Mar 31, 2017 #
6 PM
Running 37:57 [2] 6.29 km (6:02 / km) +308m 4:51 / km
(injured)
Went for a wee pentlands run with Carcas & Klára, also then joined by Pippa and Lydia (who was walking).
Faffy running around filming for klára's video, but a lot of fun.
However, was a bit silly really and my achilles tightened right up in the hills, and those damn x-talon 225s.
Right bastard this.
Faffy running around filming for klára's video, but a lot of fun.
However, was a bit silly really and my achilles tightened right up in the hills, and those damn x-talon 225s.
Right bastard this.
Thursday Mar 30, 2017 #
Note
both ankles and achilles feeling much improved. Time for a test jog.
7 AM
Strength and Conditioning 1:15:00 [2]
Main session:
3 x 5 OH Squat @ 20kg.
3 x 5 Bulgarian split squat @ 35, 40, 45kg.
3 x 5 bench press @ 45, 50, 55kg (failed 5th rep at 55kg).
3 x (6+6) MB OH lunge @ 10kg.
2 x {5 pull ups, 10 MB Slams, 10+10 paloff press}
3 x 5 OH Squat @ 20kg.
3 x 5 Bulgarian split squat @ 35, 40, 45kg.
3 x 5 bench press @ 45, 50, 55kg (failed 5th rep at 55kg).
3 x (6+6) MB OH lunge @ 10kg.
2 x {5 pull ups, 10 MB Slams, 10+10 paloff press}
Spinning 50:00 [2]
Solo.
Thought this would be pretty grim, but in the end not too bad.
Watching sky sports history episodes of premier league, cricket & boxing.
avg rpm: 90
Thought this would be pretty grim, but in the end not too bad.
Watching sky sports history episodes of premier league, cricket & boxing.
avg rpm: 90
5 PM
Running 50:58 [2] 9.82 km (5:11 / km) +208m 4:42 / km
More than I had intended, but I didn't want to miss Tam's bog-standard Insta-shoot.
Achilles all good, ankles alright, just very weak.
Achilles all good, ankles alright, just very weak.
Wednesday Mar 29, 2017 #
12 PM
Spinning 40:00 [2]
Dan
Aqua Jogging 1:00:00 [2]
w/ Beth, Dan & Felly.