Training Log Archive: FEIn the 31 days ending May 31, 2012:
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Thursday May 31, 2012 #
Stretching/extensions 15:00 [1]
US 10 mins high. Did some 2 legged raises/drops. Can now walk briskly with normal stride length, calf is very very weak, barely any power when pushing off. Progress!
Wednesday May 30, 2012 #
Stretching/extensions 10:00 [1]
US 10 mins high.
7 PM
Cycling warm up/down 16:00 [3] 4.4 mi (3:38 / mi)
shoes: Giant Defy 1
Warmup/down just made start with 2 mins to spare, very nervous!
Cycling race (10 mile TT) 31:12 [5] 10.0 mi (3:07 / mi) +65m 3:03 / mi
shoes: Giant Defy 1
10 mile TT - Charlotteville CC, 21st from 22, not last!! Not far down on the next half dozen.
Near perfect TT, 7.40 at 2.56 miles, 12.00 at 4 miles, 18.15 at 6, blew up around 300m from finish on small incline, but even timed that well as downhill for last 200m. Was aiming to break 32 and looked as if 31 was on, but 4-10 miles had 6 x 135 deg junctions, slowing down due to course rather misjudging pace.
Near perfect TT, 7.40 at 2.56 miles, 12.00 at 4 miles, 18.15 at 6, blew up around 300m from finish on small incline, but even timed that well as downhill for last 200m. Was aiming to break 32 and looked as if 31 was on, but 4-10 miles had 6 x 135 deg junctions, slowing down due to course rather misjudging pace.
Tuesday May 29, 2012 #
Stretching/extensions 10:00 [1]
(injured)
Tight on calf attachment below knee, just need to monitor, otherwise all going well. US 10min high.
Monday May 28, 2012 #
Stretching/extensions 10:00 [1]
8 PM
Cycling (Hilly) 42:00 [3] 10.1 mi (4:10 / mi) +240m 3:52 / mi
shoes: Giant Defy 1
Merrow, Newlands Corner, Shere layby, Chilworth. First taste of hills all taken sitting down the last two on smallest cogs. Felt OK today and found unclipping much easier (now min tension), yet to try it going uphill.
Great to get out into the Surrey Hills. No issues with calf from yesterday or today!!!! US 10min high.
Great to get out into the Surrey Hills. No issues with calf from yesterday or today!!!! US 10min high.
Sunday May 27, 2012 #
11 AM
Stretching/extensions 5:00 [1]
Cycling 40:00 [2] 9.8 mi (4:05 / mi)
shoes: Giant Defy 1
Too much drama of the wrong sort today.
First time out in cleats only got 800m before I failed to flick my foot out and then fell heavily with my forearm taking the whole impact on the kerbstone. Thank goodness only badly shaken. Then spent 15 mins in Stoke Park trying to build up confidence with unclipping but left foot was often requiring two attempts. Finally reached Merrist Wood for the mini intervals feeling queasy from the heat and shock.
Back home badly over stretched the calf not realising the forefoot of the new bike shoes are higher than the heel, unlike my built up trainers heel that is around 10mm higher.
Spent 2 hours watching formula 1 with leg raised, compression sock and a bag of frozen peas. Later found an egg sized lump on hip bone that responded well to the bag of peas stuffed down lycra shorts!
First time out in cleats only got 800m before I failed to flick my foot out and then fell heavily with my forearm taking the whole impact on the kerbstone. Thank goodness only badly shaken. Then spent 15 mins in Stoke Park trying to build up confidence with unclipping but left foot was often requiring two attempts. Finally reached Merrist Wood for the mini intervals feeling queasy from the heat and shock.
Back home badly over stretched the calf not realising the forefoot of the new bike shoes are higher than the heel, unlike my built up trainers heel that is around 10mm higher.
Spent 2 hours watching formula 1 with leg raised, compression sock and a bag of frozen peas. Later found an egg sized lump on hip bone that responded well to the bag of peas stuffed down lycra shorts!
12 PM
Cycling intervals 16:00 [4] 5.1 mi (3:08 / mi)
shoes: Giant Defy 1
2 x 2.56 miles: 8.20 and 7.45 (drops).
Had no idea what to expect, but was hoping for around 7.40 and 7.15 (drops). Disappointed, not great times, felt crappy when I woke and legs felt dead after the fall. Based on today I wouldn't break 30mins for a 10 mile TT. Need more miles under the belt and some intervals before experiencing "the race of truth". US 10min high.
Had no idea what to expect, but was hoping for around 7.40 and 7.15 (drops). Disappointed, not great times, felt crappy when I woke and legs felt dead after the fall. Based on today I wouldn't break 30mins for a 10 mile TT. Need more miles under the belt and some intervals before experiencing "the race of truth". US 10min high.
Saturday May 26, 2012 #
Stretching/extensions (20 double leg raises) 7:00 [1]
Feeling the effects of massage, seems to do me more harm than good. US 10 mins high.
Bought recessed cleat bike shoes kindly fitted by the local Giant shop, can't wait to give them a spin.
Bought recessed cleat bike shoes kindly fitted by the local Giant shop, can't wait to give them a spin.
Friday May 25, 2012 #
Stretching/extensions 8:00 [1]
Only a slight reaction from yesterday, just enough to be more cautious with stretching. 6mm knee to wall. 3 x 8 mins walking. Massage. US 10 mins high.
Thursday May 24, 2012 #
Stretching/extensions 10:00 [1]
6 PM
Cycling 23:00 [2] 5.6 mi (4:06 / mi) +80m 3:56 / mi
shoes: Giant Defy 1
Slowish ride mainly round Stoke Park cycle tracks with plenty of obstacles to negotiate, learning technical bits whilst using hoods, felt more in control back on the road and needed to be!
US 10 mins high. 2 x 8 mins walking.
US 10 mins high. 2 x 8 mins walking.
Wednesday May 23, 2012 #
Stretching/extensions 10:00 [1]
Went to watch a cycling race at Dunsfold to see what it is was all about and saw more than I bargained for. The Vets ranging from 1st to 4th category lapped the 3 miles at between 24 and 27 mph on a perfect still warm evening. All seemed uneventful with a clear winner, then followed a mass crash 2m in front of the ten officials and spectators. One guy was still on the ground 15 mins later with a possible broken shoulder and heavy landing on his forehead.
10 + 5 min walks, stride back to normal at last. US 10 min high.
10 + 5 min walks, stride back to normal at last. US 10 min high.
Tuesday May 22, 2012 #
Stretching/extensions 5:00 [1]
Calf cramped in the morning and tweaked as it released. On a positive note feeling stronger and have better ROM than last week. US 10 min high.
Body conditioning 15:00 [1]
Monday May 21, 2012 #
Note
(injured)
Aggravated (not total surprise), takes 48 hours to fully flair up. 3 x 5 mins walking. US 10 min high.
Yesterday's ride backed up my hunch that it was worth buying a decent bike.
Yesterday's ride backed up my hunch that it was worth buying a decent bike.
Sunday May 20, 2012 #
Cycling (Windy) 33:00 [3] 8.0 mi (4:07 / mi) +125m 3:56 / mi
shoes: Giant Defy 1
Finally got out on the new bike, great scary fun, first time on bike in 15 years. Managed to go flat out into 90 degree bend, causing a shocked driver to stop as I locked brakes twice before mounting the grass verge. Didn't realise the rushing wind meant you only heard cars just as they are revving to pass, might fit a mirror onto plain plastic lenses. Two loops: 5.6k 75m 17.30 mins then 7.2k 45m 15.30 mins (adj for junctions etc).
Iced twice, US 10min high, fingers crossed.
Iced twice, US 10min high, fingers crossed.
Saturday May 19, 2012 #
Note
(injured)
40 min walk round 2.3k course with C. Sore after 30 min, otherwise felt fine.
Longest walk in 2 months. No physio.
Longest walk in 2 months. No physio.
Friday May 18, 2012 #
Stretching/extensions 15:00 [1]
8 x 15s balance, seated and standing stretches. 2 x 10 mins walking. US 10 mins high pm.
Thursday May 17, 2012 #
Stretching/extensions 20:00 [1]
8 x 15s balance (both legs), seated & standing stretches. 2 x 10 min walking. US 10 min high am.
Possibly the least fit I've ever been. Onwards and upwards!!!
Possibly the least fit I've ever been. Onwards and upwards!!!
Wednesday May 16, 2012 #
Stretching/extensions 10:00 [1]
8 x 15s balance, gentle stretching, soleus very tight, too sore for raise drops. 10 min walk.
Tuesday May 15, 2012 #
Note
US 10 min high pm.
Monday May 14, 2012 #
Stretching/extensions 5:00 [1]
Single leg balance for max 15s, double partial calf raises.
10 mins walk, should aim for 3 x 10-15 mins daily. No US possible nerve issues.
Muscles very weak, suspect build up work will take ages, but worth it in the long run.
10 mins walk, should aim for 3 x 10-15 mins daily. No US possible nerve issues.
Muscles very weak, suspect build up work will take ages, but worth it in the long run.
Sunday May 13, 2012 #
Stretching/extensions (Partial 2 legged) 2:00 [1]
Best day for ages, 1k walk morning, 2k afternoon. Tried compression sock, found its best to keep it on continuously. US 5 min high.
Saturday May 12, 2012 #
Note
(injured)
US has kicked started blood flow, 10 mins low in evening.
1 x 5 min walk, 1 x 20 min family walk
1 x 5 min walk, 1 x 20 min family walk
Friday May 11, 2012 #
Stretching/extensions 2:00 [1]
US 2 x 10 mins low, 2 x 5 mins walking.
Thursday May 10, 2012 #
Note
(injured)
Hand held ultrasound unit arrived at work and pleased to find the detailed spec for the output is inline with the those recommended from my research for use immediately after injury and in the following 21 days.
US - 10 mins high afternoon, 5 mins low late evening.
US - 10 mins high afternoon, 5 mins low late evening.
Tuesday May 8, 2012 #
Note
(injured)
Calf not wanting to play the stretching game and aggravated again. Healing rate seems to slow and plateau, hopefully the ultrasound will help.
Ordered a student portable ultrasound unit that has a limited output settings, not surprising at the price (three physio sessions). Also found some technical teaching notes on ultrasound therapy.
Ordered a student portable ultrasound unit that has a limited output settings, not surprising at the price (three physio sessions). Also found some technical teaching notes on ultrasound therapy.
Monday May 7, 2012 #
Stretching/extensions 5:00 [1]
Gentle but still painful an hour later, but felt better later in the day.
Saturday May 5, 2012 #
Note
(injured)
Tried testing dorsiflexion, prior to a week of stretching, aggravated yet again, pissed off!
Thursday May 3, 2012 #
Note
(injured)
Experimenting with little or no heel inserts, early days but feels better without.
Wednesday May 2, 2012 #
Note
(injured)
Spectated at local clubs opening 10 mile cycling TT. Friendly informal atmosphere and glad to see a wide range of bikes and abilities.
Tuesday May 1, 2012 #
Note
(injured)
Pelvis more or less back in correct position.