Training Log Archive: WillRiggIn the 31 days ending Jan 31, 2017:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||||||
Tuesday Jan 31, 2017 #
Running 52:00 [2]
No pain :)
Monday Jan 30, 2017 #
Cross training 2:15:00 [2]
Strength & Conditioning 1:00:00 [1]
Sunday Jan 29, 2017 #
Maintenance 25:00 [0]
(rest day)
Saturday Jan 28, 2017 #
Running 35:00 [2]
Maintenance 25:00 [0]
Friday Jan 27, 2017 #
Cross training 1:10:00 [1]
Thursday Jan 26, 2017 #
Strength & Conditioning 1:15:00 [1]
Running 30:00 [2]
Wednesday Jan 25, 2017 #
Cross training 1:20:00 [3]
Spin and chill with Ali including:
10 x 1 min [1min]
Just starting to feel healthy again so kept the session quite small. Felt strong and going about 8/10, gave it spuds on the last one. Not sure who liked the bib shorts more, all the birds in the gym or Ali.
10 x 1 min [1min]
Just starting to feel healthy again so kept the session quite small. Felt strong and going about 8/10, gave it spuds on the last one. Not sure who liked the bib shorts more, all the birds in the gym or Ali.
Tuesday Jan 24, 2017 #
Cross training 1:15:00 [2]
With Will and a lap of the seat at the end. Feeling groggy all day.
Monday Jan 23, 2017 #
Strength & Conditioning 1:00:00 [1]
Running 20:00 [2]
(sick)
Gym and back, knee feeling okay! A bit under the weather atm though.
Sunday Jan 22, 2017 #
Note
Helping at bw for 6 hours and lab report due in for tomorrow.
Note
(sick)
Yesterday night and Wednesday definitely catching up on me.
Saturday Jan 21, 2017 #
Note
(rest day)
Helping all day with BW and not 100% so maybe best to take it easy anyway.
Thursday Jan 19, 2017 #
Running 30:00 [2]
Knee test
No pain from rubbing but knee did feel tight. Quads feeling big and running action a bit all too unnatural!
No pain from rubbing but knee did feel tight. Quads feeling big and running action a bit all too unnatural!
Wednesday Jan 18, 2017 #
Cross training 1:15:00 [2]
Easy recovery ride with Euan and Tom and an effort of the seat at the end with Tom.
Tuesday Jan 17, 2017 #
Cross training 50:00 [2]
To Uni and back with Euan.
Cross training 45:00
GCN Hill climb session
3 x 7 min intervals consisting of:
2min tempo, 15s max, 2 min tempo, 30s max, 2 min tempo, 45s max
Then 2min tempo 1min max at the end.
Tough session, strangely enjoying these atm! When do i switch sport....
3 x 7 min intervals consisting of:
2min tempo, 15s max, 2 min tempo, 30s max, 2 min tempo, 45s max
Then 2min tempo 1min max at the end.
Tough session, strangely enjoying these atm! When do i switch sport....
Monday Jan 16, 2017 #
Cross training 50:00 [2]
Uni and back with Jack on the way, nice and easy in today instead of blasting it to every lights.
Cross training 1:00:00
3 x lap of the seat with Will @ threshold type of effort then cruise back down from the top. Getting a wee bit dark towards the end. Feeling good.
Strength & Conditioning 1:00:00 [1]
S&C Performance session.
Things of note.
Squats broke me, 40,50,60 (3 x 5)
OH squat 20,25,25
Instantly sore after this session, but that was always on the cards!
Things of note.
Squats broke me, 40,50,60 (3 x 5)
OH squat 20,25,25
Instantly sore after this session, but that was always on the cards!
Sunday Jan 15, 2017 #
Cross training 30:00 [2]
Arthurs seat, did one lap, got a flat, went home (forgot pump).
Nipping pain in Achilles walking around the flat this morning?! how has this occurred from cycling...maybe from saddle to high? wasn't too bad when on the seat but could feel it a little.
Nipping pain in Achilles walking around the flat this morning?! how has this occurred from cycling...maybe from saddle to high? wasn't too bad when on the seat but could feel it a little.
Note
(rest day)
Saturday Jan 14, 2017 #
Cross training 2:43:00 [2]
80km out to North Berick and back. Such a faff getting out of of Portobello this morning, in ques for ages and getting stuck at the lights every minute. However once out on the coast road started feeling pretty good, took 2 gels with me but didn't use any to get some good fat burning going... this did mean i started to feel slightly bonky coming back through Portobello and I definitely didn't have much elastic in my legs at this point! But sure got through it fine enough. Pretty headwindy on the way back but not that ridiculous. Strava wouldn't work on my phone an Garmin was dead so time just from when i looked at the time when i left and when i got back.
RIP Sainsburys cookies
RIP Sainsburys cookies
Friday Jan 13, 2017 #
Cross training 50:00 [2]
Uni and back with Jack, easy day.
Maintenance 20:00 [0]
Thursday Jan 12, 2017 #
Cross training 1:00:00
Uphill progressive ride with 10s bursts in majorca, was quite warm and enjoyable.
Followed by 30mins watching second half of silent witness, quite dull.
Followed by 30mins watching second half of silent witness, quite dull.
Maintenance 30:00 [0]
Stretching and conditioning.
Wednesday Jan 11, 2017 #
Cross training 50:00 [2]
To uni and back with Jack. Filthy headwind on the way out, on my old bike, definitely needs a service!
Cross training 45:00 [2]
On the turbo watching Silent Witness not keen for a ride after 25mph winds.
Tuesday Jan 10, 2017 #
Running 12:00 [2] 2.33 km (5:09 / km)
Felt perfect for 6 mins and completely loose but then started getting achey feeling again... was a bit optimistic anyway. Stretching does seem to be working but definitely need some more rest. Will get another physio appointment.
Note
(injured)
Cross training 1:10:00
GCN fartlek session
7 x 3min going up through the gears from 110-50rpm
6 x 4min going down through the gears
1min all out 110rpm
not really getting HR up but give legs a good burn on lower gears.
7 x 3min going up through the gears from 110-50rpm
6 x 4min going down through the gears
1min all out 110rpm
not really getting HR up but give legs a good burn on lower gears.
Maintenance 30:00 [0]
Stretching and conditioning
3 x 10 clams
3 x 10 calf raises
monster band walks
sit ups and press ups - 35 continous
3 x 10 clams
3 x 10 calf raises
monster band walks
sit ups and press ups - 35 continous
Monday Jan 9, 2017 #
Cross training 2:20:00 [2]
60-65k out and back along the coast road with Jack and Will. Solid pace out but on the way back Will took the grand title of Wilberto Bonkador, never seen a man move so slowly in my life. Me and Jack did all the work into the wind but he was still dying, so the pace on the way back was very pedestrian. Still though a great ride and really enjoyed it!
Note
Knee feeling noticeably better after big stretch last night, may go up to the camp tomorrow...
Maintenance 20:00 [0]
Stretching session.
Sunday Jan 8, 2017 #
Cross training 55:00 [2]
3 laps of seat, fastest 4:02. Slowest time in the flat, some work needs to be done! Fastest out of EUOC Strava group so thats all good, don't think big Andrew Lindsay has had a shot at it yet though!
Running 17:00 [2]
(injured)
Tried running with boys, but knee was hurting :( Was feeling a bit niggly yesterday so was going to do another short one today but was rubbing pretty bad and feeling achey. Have no idea whats setting it off, because I don't feel that tight anywhere...Stuck with what to do for the training camp.. This really hasn't been a good last 4 weeks.
C • Knee 3
Maintenance 20:00 [0]
New category to log stretching and prehab stuff just to make sure I do it.
Saturday Jan 7, 2017 #
Running 30:00 [2] 6.5 km (4:37 / km)
Maintenance 15:00 [0]
Friday Jan 6, 2017 #
Running 45:00 [2] 9.0 km (5:00 / km)
Thursday Jan 5, 2017 #
Running 45:15 [2] 9.01 km (5:01 / km)
ahr:145
Feeling a bit 'coldy' today so took the safe option and decided to not head down to the track. Instead just an easy run on Birkirgg with 6 x 30s strides [1min] (big up JLeitch) to get some turnover going without getting the HR up. Would rather be well for next weeks camp in Aviemore.
Wednesday Jan 4, 2017 #
Running 1:44:42 [2] 16.0 km (6:33 / km) +948m 5:03 / km
ahr:157 max:179
Fairfield Horshoe and chill. Stunning day for it, saw Liz Campbell and her partner coming off the bottom of the horseshoe and had a nice chat! achilles/calves felt a bit tight/achey for the first climb and then loosened off on the first descent and felt fine for the rest.
Tuesday Jan 3, 2017 #
Running 38:00 7.11 km (5:21 / km)
5 x 6min [2min] on Sand dunes.
Running 20:00 [2] 3.5 km (5:43 / km)
Warm up and down, no faff miles.
Monday Jan 2, 2017 #
Running 1:00:00 [2]
Up the Old Man the tourist path way, tried to keep effort low but just ticking over in a nice rhythm. Blue skies and lush views. Felt pretty good, probably from the pussy ass training i'm doing atm.
Sunday Jan 1, 2017 #
Running 22:51 [3] 6.1 km (3:45 / km) +74m 3:32 / km
Dane Blomquist raz to the start year off nicely and detox.