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Training Log Archive: FE

In the 31 days ending Jan 31, 2012:

activity

time

miles

Aqua Running

4:09:00

Stretching/extensions

3:05:00

Spinning

2:02:00

Running

2:02:00

5.47

8.8

155

Rehab

2:00:00

Core & legs

1:35:00

Walking

50:00

Cross Trainer

37:00

Warm Up

15:00

Total

16:35:00

5.47

8.8

155

[1-5]

15:05:00

1:05

0:00

» now

Tuesday Jan 31, 2012 #

Stretching/extensions 10:00 [1]

Very tired, still only an extra two days of tax returns to go...... Left work at midnight the earliest for 30 days, slacking!

Monday Jan 30, 2012 #

Stretching/extensions 10:00 [1]

Started icing again twice a day.

Realised half an hour after stretching that calf needs 48 hours of rest after being twinged before recommencing stretching, hopefully live and learn!!!
Managed to fit in a 30 mins of dog walking between working, time well spent.
Thanks to the Revenue's strike my 7/13 working week has been extended by another 2 days.

Saturday Jan 28, 2012 #

Stretching/extensions 10:00 [1]
(injured)

Spinning 9:00 [2]

Rehab 15:00 [1]

Tried shuffling 8km/h, OK for first 50m stretched, then calf twinged on the second.
Need to learn to count to 10 - well 10 days at least.

Friday Jan 27, 2012 #

Stretching/extensions 10:00 [1]

2 x 5mins - did a few calf extensions with minimal weight bearing on calf.

Thursday Jan 26, 2012 #

Stretching/extensions 10:00 [1]

Spinning 14:00 [2]

Mainly single leg alternating both legs but for max 60s, stopped when tightness started to increase.

Core & legs 20:00 [2]

Usual pliates, balance, then wts, 90% left leg, a couple on right.

Rehab 15:00 [1]

Walking OK at 15%, with 3 heel inserts! Usual in spa.

Wednesday Jan 25, 2012 #

Stretching/extensions 10:00 [1]

2 x 5mins, can now lower heel for a couple of none weight bearing extensions.

Tuesday Jan 24, 2012 #

Stretching/extensions 10:00 [1]

Calf not too bad for a change after yesterdays physio. Can't afford to be ill (work deadlines), but feeling hot/cold all day.

Monday Jan 23, 2012 #

Note

Saw physio and told to ice afterwards. Going to take it easy for a few days. Finding it difficult to get any feedback when to back off as injury is higher than usual, perhaps lowering expectations would be a starter.

Stretching/extensions 5:00 [1]

Not much walking as sore all day. With hindsight I should avoid uneven ground especially downhill slopes after twinge yesterday.

Sunday Jan 22, 2012 #

Walking 50:00 [1]

Brisk steep & hiily walk round St Martha's, great to get some fresh air. I'd be better off doing this each day at the moment, but no time and gym/pool is next to office.

Saturday Jan 21, 2012 #

Stretching/extensions 5:00 [1]
(injured)

Rehab 15:00 [0]

Did this before spinning to loosen up.

Spinning (Intervals) 24:00 [3]

Did 10 mins steady and then 5 x 3mins(varied),stretched bw, stopped when sore.

Friday Jan 20, 2012 #

Note

Dire trip to London, stupidly tried to "run" to catch train (very late announcment), calf survived, missed train, just one of several incidents, would have made a great 30 min black comedy, without "hightech" technology the journey would been less memorable! More incentive and material to write comedy scrips.

Stretching/extensions 5:00 [1]

Rehab 15:00 [0]

Managed 9 degrees comfortably walking on treadmill. Usual in spa.

Cross Trainer 8:00 [1]

Testing, calf twinged in usual place, but not where tear is, but still not good news.
Going to have to alternate any new activity with rest/stretching, 60s on, 30s off.

Thursday Jan 19, 2012 #

Note

Calf a lot better this morning, still very sore but now only in area of injury, the remainder is now moving/feeling normal again particularly lower part of soleus and by tibia. Several small knots/fluid lumps remaining along line of injury.

Stretching/extensions 5:00 [1]

Spinning 25:00 [3]

Seemed harder, different bike and calibration. Used both legs most of the time.

Rehab 15:00 [0]

10 mins spa, Walking OK at 5 degs.

Wednesday Jan 18, 2012 #

Stretching/extensions 10:00 [1]

Spinning 20:00 [2]

2/3rd left leg only, right used outside stirrup. Finding it easier than a few days ago.

Rehab 15:00 [0]

10 mins hot/cold spa cycling, but no walking in the pool. 5 mins on treadmill walking some at 3 deg to test.

Tuesday Jan 17, 2012 #

Spinning 10:00 [1]

Left leg spinning, added right outside stirrups for a few minutes.

Core & legs 25:00 [2]

10 mins pilates, 15 mins single leg balance & wts. 2 mins cushion bal on right leg.

Rehab 15:00 [0]

Hot/cold cycling/mobility in spa pool, 50m walking in pool before soreness started.

Note

Pleased, swelling down, far less soreness, turning the corner.

Stretching/extensions 5:00 [1]

Including towel calf stretching.

Monday Jan 16, 2012 #

Note
(rest day)

Saw physio, estimates 4 -6 weeks. Allowed to do easy flat balance exercises, gentle tero band work and walking in pool. It's a start and more than I expected.

Rehab 15:00 [0]

10 mins alternating "cycling"/calf mobility in spa pool with cold shower on leg. 100m walking in pool.

Sunday Jan 15, 2012 #

Note
(injured) (rest day)

Calf not OK with spinning. Looks like rest for a few days.
Family walk, sore afterwards but not for long, relaxing break from 7 day week.

Saturday Jan 14, 2012 #

Note
(rest day)

Still suffering post physio session, clear bruise and new knots/lumps!!

Spinning 10:00 [3]

Gym closed 30 mins before official closing time, hence only 10mins on bike. Calf OK on bike, not sure about the rest off my body though, but looking forward to finding out tomorrow.

Friday Jan 13, 2012 #

Warm Up warm up/down 5:00 [1]

Cross Trainer 4:00 [2]

Spinning tempo 10:00 [3]

Core & legs 10:00 [2]

Left leg only.

Aqua Running 10:00 [1]

Calf OK on spinning, but haven't cycled for years, tricky on cross trainer and now unhappy with water running. Still one card left in the cross training pack!

Thursday Jan 12, 2012 #

Note
(injured)

Saw physio, calf worse than I thought and treated soleus (injured) and gastro told to ice & take ibu after session, ouch.

Aqua Running intervals 12:00 [3]

4 x 2.30 (30s off)

Aqua Running (Steady) 24:00 [3]

24 mins of 75s hard and 15s easy, had 30s stretch in the middle.
Session started badly, still feeling beaten up from the physio and struggled to walk properly in bare feet at the pool, the last half went well and have now found a practical way of doing a longer session.

Aqua Running warm up/down 10:00 [2]

Wednesday Jan 11, 2012 #

Stretching/extensions 10:00 [1]

1k uphill walking treadmill with wu stretching.

Aqua Running intervals 45:00 [3]

3 x 5min (45s) then 2 x 3 x 2.30 (30s) 60s bw. Total 30 mins active, 5.30 rests.
10 min wu wd. Legs still not recovered, need cross training for the cross training!

Tuesday Jan 10, 2012 #

Stretching/extensions 5:00 [1]

Showing signs of work & training stress, body needs to adapt to pool running.

Monday Jan 9, 2012 #

Note

Strained calf at work, not good, can walk without pain, reckon 3 wks might be realistic.

Stretching/extensions 10:00 [1]

Core & legs 20:00 [2]

10 mins pliates, 10 mins left leg only, balance, squats, lunges w wo wts & bal.

Aqua Running intervals 35:00 [3]

1.15(20), 2.30(30), 3.45(45), 2.30(30), 1.15(60), then 6 x 80s(20). HR 150 at end. Wore belt, seemed better w than wo.

Sunday Jan 8, 2012 #

12 PM

Stretching/extensions 5:00 [1]

4 PM

Running 9:30 [1]

Jog 50-100m then stretch 20s, felt soreness at 8.30, but did another jog, not a good idea.Seem to be going backwards, but then I didn't stop when the soreness started!!

5 PM

Aqua Running intervals 48:00 [3]

3 x 4 x 2.30 (30s) 60s bw sets.
Longest session so far. Incomplete recovery worked well. Pool warmer today.

Saturday Jan 7, 2012 #

Stretching/extensions 10:00 [1]

2 x 5 mins, managing a few single leg exts. without discomfort.
Too late for easy session in gym, perhaps just as well.

Friday Jan 6, 2012 #

Stretching/extensions 5:00 [1]

9 PM

Aqua Running intervals 45:00 [4]

4 x 5 x 80s - 20s off, 60s bw sets. 95% plus effort.
Had planned to do 3 sets. Water cold again.

Thursday Jan 5, 2012 #

Note
(injured)

Been Catch 22 recently, so changed tack, back in pool with vaseline to protect skin and only run until soreness starts and then stop, ice twice daily, plus massage.

Stretching/extensions 10:00 [1]

Running 9:00 [2] 1.0 km (9:00 / km)

Alternate jog, stretch - didn't expect much today but at least stopped at right time.

Aqua Running intervals 20:00 [2]

10 mins wu wd & 4 x 2.45, 30s off. Very short. quads still aching from cross trainer.

Wednesday Jan 4, 2012 #

Running (O Technique) 42:30 [2] 5.0 km (8:30 / km) +155m 7:22 / km

Mytchett - BAOC Training Event
Aim was to jog/walk round. Did this for a couple of legs and then walked perhaps 90s for remainder of course. Iced in car afterwards, plus extra heel insert, ibu before/after.
Very enjoyable course on a brilliant area. Learnt a lot, even at 70% race pace you have to simplify if its vague/thick/tricky. Lost 30s in all.
Ran through middle of a melee 4m from the combatants, great test of concentration.

Note

Skin healing reallly well the last few days, mainly very itchy rather than painful. Hoping to get back in pool by weekend.

Tuesday Jan 3, 2012 #

3 PM

Stretching/extensions 10:00 [1]

7 PM

Warm Up 10:00 [1]

Including vibro machine stretching.

Running 23:00 [2] 2.8 km (8:13 / km)

Treadmill: 150-250m flat/5% at 10k/hr - then stretching 40s.
2k might have been right time to stop, some improvement, 200ibu.

Cross Trainer 5:00 [3]

Did this after wu, but legs not up to it after yesterday.

Monday Jan 2, 2012 #

Stretching/extensions 10:00 [1]

2 x 5mins, plus icing twice a day.

Cross Trainer intervals 20:00 [5]

4 x 2mins off 1, plus 2 x 1 min off 1. 100% effort. New PBs, 2 - 52, 1 - 27. incl wu.

Core & legs 20:00 [3]

Calf better than 4 days ago (10% grad) and moderate reaction after todays session.

Sunday Jan 1, 2012 #

Running warm up/down 18:00 [1]

5 min walk, then 15 mins jog a minute then stretch.

Running (Fartlek) 20:00 [2]

Easy fartlek stopped stretch/walk for 30s every 1-3 mins. Views from St Martha's definitely look better when you've run up. Calf sore 10 mins afterwards, so iced,10mins fartlek would have been better.

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