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Training Log Archive: FE

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Pool Rehab12 7:05:00
  Pilates/yoga20 5:27:00
  Cycling5 3:41:05 56.95(3:53) 91.65(2:25) 541
  Walking2 1:10:00
  Spinning1 41:00
  Swimming3 36:00
  Stretching/extensions1 10:00
  Aqua Running1 10:00
  Warm Up1 10:00
  Total28 19:10:05 56.95 91.65 541
averages - weight:154lbs

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Sunday Mar 31, 2013 #

Walking 45:00 [1]

Farley Heath & Blackheath, felt OK until afterwards ibu, ice & 10 mins US.

Saturday Mar 30, 2013 #

Note

Ambling NT Easter Egg hunt and some ibu, ideal given state of ILs & adductors. 10 mins US.

Friday Mar 29, 2013 #

Pilates/yoga 10:00 [1]

Thursday Mar 28, 2013 #

Pilates/yoga 10:00 [1]

Wednesday Mar 27, 2013 #

Pilates/yoga 5:00 [1]

Basic core stretch only.

Tuesday Mar 26, 2013 #

Note
weight:155lbs (rest day)

Monday Mar 25, 2013 #

Note
(injured) (rest day)

Seem to have strained part of core muscle, hopefully mild.

Sunday Mar 24, 2013 #

Pilates/yoga 10:00 [1]

Pool Rehab 40:00 [3]

Spinning 41:00 [3]

Had spin room to self, was going to leave after 20mins and only managed to get HR up to 124, when Fergal arrived and we chatted, turns out he's also from CCC, with mind distracted HR rose to 140, then Derek from the club arrived. Just like a club ride, by the time I left HR was 140-144 and cadence was higher than usual. Seems I can train usefully spinning, but find it so boring that I don't try.

Saturday Mar 23, 2013 #

Pilates/yoga 15:00 [3]

Both IL sore.

Stretching/extensions 10:00 [3]

Calf extensions x 10 both, easy single leg squats.

Friday Mar 22, 2013 #

Pool Rehab 50:00 [3]
(injured)

Sore, no cramps, but doubtful about cycling this weekend. Knee coping better with hopping etc. Same 4 x 120 (30s), achey but still did 2.50,2.40,2.35,2.37

Pilates/yoga 12:00 [3]

Thursday Mar 21, 2013 #

Pool Rehab 55:00 [3]

Bit of cramp mid-way, ended with 4 x 120 (30s) pool running 2.50,2.45,2.40,2.35. Had the pool to myself for 40 mins, good start to the day.

Wednesday Mar 20, 2013 #

Pool Rehab 40:00 [2]

Very sore on hip attachment, probably too cold yesterday and having no cleats, need extra shorts layer. Did 20 mins wu in spa and toned down normal pool session

Pilates/yoga 15:00 [2]

Tuesday Mar 19, 2013 #

Pilates/yoga 10:00 [3]

Cycling 57:00 [3] 15.9 mi (3:35 / mi) +178m 3:28 / mi
shoes: Giant Defy 1

Think my car must be telling me something, Saturday it wouldn't start and I only just got out before the rain, today the boot jammed with my bike shoes inside. Sun was out so nipped out of work, donned trainers and rode OK on tiny MTB pedals. Good ride.

Monday Mar 18, 2013 #

Pool Rehab 45:00 [3]

Feeling stronger already. IL sore before and after.

Sunday Mar 17, 2013 #

Pool Rehab 55:00 [3]

First session of the new routine. Good challenging exercises aimed at running. Needed 10 mins in the spa to work off soreness.
Had a brief chat with John Allen, head of GB Olympic physio etc, he'd spotted my routine diagrams.

Saturday Mar 16, 2013 #

Pilates/yoga 15:00 [3]

Making steady progress.

Cycling 38:44 [3] 11.0 mi (3:31 / mi) +128m 3:24 / mi

At normal training effort, planned to go a bit slower but had three showers instead of the sun I'd set off in, well that's my excuse!

Cycling warm up/down 8:00 [1] 1.5 mi (5:20 / mi)

Friday Mar 15, 2013 #

Pilates/yoga 20:00 [2]

Thursday Mar 14, 2013 #

Pilates/yoga 10:00 [2]
(injured)

Pool Rehab 40:00 [3]

Hydro pool with physio going through a more challenging set of exercises to assist with running. Should keep me going for several weeks.

Wednesday Mar 13, 2013 #

Pilates/yoga 20:00 [3]

Pool Rehab 30:00 [3]

Tweaked the exercises to make them harder.

Aqua Running 10:00 [2]

Core coped much than expected.
Just a bit tight initially from yesterday's cycling, I think the new approach is working - very pleasing.

Tuesday Mar 12, 2013 #

Cycling 35:46 [3] 9.65 mi (3:42 / mi) +115m 3:34 / mi
shoes: Giant Defy 1

Speed all over the place with 30 mph gusts.Good short loop to add to on future rides. IL sore from start (bit numb from cold!), hamstrings 100%.

Pool Rehab 20:00 [2]

Monday Mar 11, 2013 #

Pilates/yoga 25:00 [2]

Note

Saw physio, a very useful session. Inguinal pain probably due to mesh, so its OK to go on bike and ride sensibly even with moderate pain. To start 3-4 weeks of pool rehab with more challenging exercises.

Sunday Mar 10, 2013 #

Pilates/yoga 35:00 [2]

Back to basics trying to work out what movements are OK now and what aren't using tero band.

Marshalled at CCC Hilly TT in the morning, course through Mytchett, Deepcut and Frith,

Saturday Mar 9, 2013 #

Pilates/yoga 20:00 [2]

Friday Mar 8, 2013 #

Pilates/yoga 25:00 [1]

Deja vu! Pain from attachment at top of hip/pelvis started yesterday, at least it's not as bad as 9 weeks ago. Leaving bike at work over the weekend, grounded!

Thursday Mar 7, 2013 #

Note
(injured)

Going to relax and enjoy being reunited with my body today! Feel as though someone has borrowed my body for the last 10 weeks and left me with their old banger. They've returned it slightly battered and wonky, but nothing too bad that some TLC can't put right.

Pilates/yoga 20:00 [2]

US 10 mins.

Wednesday Mar 6, 2013 #

Pilates/yoga 10:00 [2]

Pool Rehab 15:00 [2]

Swimming 16:00 [2]

Was expecting an adverse reaction from yesterday, but instead felt better than on Monday. Think part of the problem at the moment is numerous tense muscles (common with abdominal muscle injuries), that leads to poor circulation, muscles cramps and more minor strains, plus some sporadic chronic pain (pain where there the cause has healed up) that should desensitise with light massage.

Tuesday Mar 5, 2013 #

Warm Up 10:00 [1]

Cycling 37:30 [2] 7.5 mi (5:00 / mi)
shoes: Giant Defy 1

Exploring Goldsworth and the canal, mainly off road & some unplanned cyclocross on road tyres, gorgeous 15 degrees.

Monday Mar 4, 2013 #

9 AM

Pool Rehab 20:00 [1]

Swimming 10:00 [2]

Thought I'd get this in before any DOMS set in.

Sunday Mar 3, 2013 #

Pilates/yoga 20:00 [2]

Cycling 44:05 [2] 11.4 mi (3:52 / mi) +120m 3:45 / mi
shoes: Giant Defy 1

Sooo good to get out on the bike (3 month break) and felt very easy for the first 25 mins (keeping pedal pressure down). Spin bikes never feel right for me. Felt I could have gone on a group WM ride if I didn't have to hold back. Warm bath after. Will ice a few times. Bike fit same as usual. Hamstrings complained after 30 mins, ligament after 18 mins. Hoping I'll feel no worse after 48 hours.

Signed off knee injury yesterday - traumatic, but lucky to have had excellent timely help from physio.

Saturday Mar 2, 2013 #

Walking 25:00 [1]

Pilates/yoga 20:00 [2]

Friday Mar 1, 2013 #

Note
weight:153lbs

Knee: stopped anti-inflammatories, no swelling, no pain with everyday activities. Abdomen: A lot better, going to have to be patient for a while longer.

Pool Rehab 15:00 [2]

Swimming 10:00 [2]

Discomfort seemingly from area of iguinual ligament.

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