Training Log Archive: roarIn the 7 days ending Oct 22, 2017:
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Sunday Oct 22, 2017 #
10 AM
Cycling 59:48 14.17 km (4:13 / km) +341m 3:46 / km
ahr:134 max:170 (injured) shoes: Cannondale CAAD8
Another Zwift session. Back was super stiff getting up but this loosend it up nicely. I started with a Step FTP test (supposedly 166W but I wasn't feeling fresh) and when that was done after like 15 mins of effort took a bit of a rest before the first 2 steps again twice, then did ~175W for 90s with 60s rest and ~12 mins cool down.
Legs felt tired from having cycled for the last two days. Good tough sesison.
Legs felt tired from having cycled for the last two days. Good tough sesison.
Saturday Oct 21, 2017 #
1 PM
Cycling intervals 1:01:40 13.97 km (4:25 / km) +412m 3:51 / km
ahr:138 max:165 (injured) shoes: Cannondale CAAD8
Cross training workout. 15 mins easy then 30 mins of 20s hard, 40s easy then 15mins easy. Little tired in the morning from beers and late night but had a solid lie in and was grand by time I did the training. Got a turbo tyre to not wear out my outdoor one.
This was tough, really hurt the legs, nice HR profile. Had some support from Regina at times which was helpful :) Very sweaty. Again back was fine cycling but has been stiff throughout the day.
This was tough, really hurt the legs, nice HR profile. Had some support from Regina at times which was helpful :) Very sweaty. Again back was fine cycling but has been stiff throughout the day.
Friday Oct 20, 2017 #
11 AM
Note
slept:7.0 (injured)
Physio this morning. No spine issues. Inflammation is the real problem, good news. Still quite sore but recommendation is the have as much blood flow as possible and anti inflammatory drugs.
1 PM
Cycling 59:30 13.85 km (4:18 / km) +181m 4:02 / km
ahr:110 max:161 shoes: Cannondale CAAD8
Using 7 free days of Zwift again. Had a bit low pressure in the back wheel and it wore out my tyre a bit more than it should have which is a bit annoying. Positive is my back felt good doing it. In fact it got progressively better the entire time and was feeling good afterwards. This was basically a tester session and I just gradually increased the effort to see how I reacted.
Thursday Oct 19, 2017 #
11 AM
Note
slept:9.0 (injured) (rest day)
Doctor this morning and got referred to a physio. Big improvement overnight really and I can at least walk around without being super sore so that's good. Planned rest day anyway. Looking at what was a similar injury in Feb, I was back running fully in 2 weeks but a slightly earlier attempt than was probably wise set me back slightly. We'll see.
Wednesday Oct 18, 2017 #
6 AM
Strength 1:02:19 1.2 km (1.2 kph) +3m
ahr:106 max:138 slept:8.0 (injured) shoes: Asics Hyper Speed 6 2016
Run to gym
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x6 squats 60
3x6 calf raises 80, 80, 85
3x6 deadlifts 80
1x30s each leg bosu ball balance
Very slow shuffle home
Slight change this week to doing 3x6 instead of 3x5. Reduced the squat weights with the intention of being a bit easier on my back when getting lower. Got through all the deadlifts feeling great until the very last rep, halfway through I started to congratulate myself mentally for a session well done and lost all form resulting in some serious pain in my back. The same as happened in February, but not as instantaneously sharp. Seemed ok once I dropped the bar down and did my balances but jogging home I was super super sore so I mostly walked really. Bit stupid of me but we'll see how this develops.
6 mins row
warm up stretchy things
Gym stuff, numbers are kgs:
3x6 squats 60
3x6 calf raises 80, 80, 85
3x6 deadlifts 80
1x30s each leg bosu ball balance
Very slow shuffle home
Slight change this week to doing 3x6 instead of 3x5. Reduced the squat weights with the intention of being a bit easier on my back when getting lower. Got through all the deadlifts feeling great until the very last rep, halfway through I started to congratulate myself mentally for a session well done and lost all form resulting in some serious pain in my back. The same as happened in February, but not as instantaneously sharp. Seemed ok once I dropped the bar down and did my balances but jogging home I was super super sore so I mostly walked really. Bit stupid of me but we'll see how this develops.
10 PM
Note
Didn't work, stayed on the sofa mostly. Very sore just constantly. Not super happy with myself.
Tuesday Oct 17, 2017 #
6 AM
Running (road) 41:02 6.91 km (5:56 / km) +92m 5:34 / km
ahr:130 max:163 slept:6.5 shoes: New Balance Vazee
Pre breakfast easy, though it felt pretty hard. Went to Stabby and around the elljusspår twice. It was dark :( Made a little interesting by the thunderstorm that started half way through so I got very wet.
6 PM
Running (road) warm up/down 21:11 2.92 km (7:15 / km) +12m 7:07 / km
ahr:103 max:164 shoes: New Balance Vazee
Warm up to the castle. Double dark run today, winter is closing in. Feeling better than this morning anyway. Drills and strides when I got there.
Running (road) hills 40:04 6.65 km (6:01 / km) +164m 5:22 / km
ahr:143 max:172 shoes: New Balance Vazee
Castle hills
2:25?, 2:24, 2:26, 2:31, 2:46, 2:41
Wasn't feeling energetic before these but psyched myself up for it. Watch was weird and wouldn't start the first one at first. Tried to stay near Johanna which I managed the first 3. 4 I was suffering near the top of the steep but. 5 was a bit of a death march from quite early on but I pushed on for 6. I felt like I was on the right side of actually running on the hill which I haven't been of late. Definite improvement.
Then a fast 3mins to feel speedy, nicely working with Johanna until the lights when I turned. 3:37/k so did feel fast :)
2:25?, 2:24, 2:26, 2:31, 2:46, 2:41
Wasn't feeling energetic before these but psyched myself up for it. Watch was weird and wouldn't start the first one at first. Tried to stay near Johanna which I managed the first 3. 4 I was suffering near the top of the steep but. 5 was a bit of a death march from quite early on but I pushed on for 6. I felt like I was on the right side of actually running on the hill which I haven't been of late. Definite improvement.
Then a fast 3mins to feel speedy, nicely working with Johanna until the lights when I turned. 3:37/k so did feel fast :)
Running (road) warm up/down 14:54 2.5 km (5:58 / km)
ahr:124 max:131 shoes: New Balance Vazee
Cool down home. Very convenient end point have me exactly 15 mins home. Tired but not wrecked.
Monday Oct 16, 2017 #
8 AM
Note
Nice solid week. Pretty happy with that. Calf got much better when I started doing eccentric raises again.
Mon: run to + rockgympa + innebandy
Tues: am 40, pm castle hill intervals
Weds: am gym, pm norbyskogen oing
Thurs: rest
Fri: 13 mile progression, as before but with another mile of pace increases
Sat: am gym pm 60 mins easy.
Sun: 100 mins easy incl Oktoberracet
Mon: run to + rockgympa + innebandy
Tues: am 40, pm castle hill intervals
Weds: am gym, pm norbyskogen oing
Thurs: rest
Fri: 13 mile progression, as before but with another mile of pace increases
Sat: am gym pm 60 mins easy.
Sun: 100 mins easy incl Oktoberracet
5 PM
Running (road) 23:30 4.26 km (5:31 / km) +47m 5:13 / km
ahr:131 max:162 shoes: New Balance Vazee
Easy to gympa on what was an amazingly mild evening. Getting darker in the evenings now but managed some light. Somehow managed to be a bit late despite having a day off due to storm Ophelia. What you ask? Yes, as I work for an Irish University I was expressly told to not do any work today. Also Fionn suffered a power cut so there wasn't much I could have been doing anyway.
Strength 43:52
ahr:113 max:149
Usual gympa, well a few differences thrown in. Felt pretty tired.
Floor Hockey 22:06
ahr:117 max:163 shoes: Asics Hyper Speed 6 2016
Short one to be in time for the earlier bus home. This gave more time to sort out Christmas flights in the evening.