Training Log Archive: markgIn the 7 days ending Nov 19, 2017:
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Sunday Nov 19, 2017 #
5 PM
Cycling 48:30 [3] 12.7 km (15.7 kph) +260m
Cruise with the family and then a quick lap of Stromlo. First attempt to ride a bit quicker on the single track in forever. Fairly rusty and nervous, kept imagining how much it would hurt to fall off. Interesting to see the Strava segments, I'm not too far behind more regular riders I know.
Friday Nov 17, 2017 #
1 PM
Note
Visit to physio Cathy today. She thinks key problems are way over-active left psoas and some lower-back/neuro stuff affecting the right soleus/achilles. Has progressed me to the next phase of achilles rehab: alternating isometrics and isotonics w/running on the isotonic days if pain allows.
8 PM
Note
Single leg isotonic calf 4 x 8 @ bodyweight
Thursday Nov 16, 2017 #
7 AM
Cycling 33:30 [3] 14.0 km (25.1 kph) +160m
Easy ride along Uriarra Rd and back on the Cadex. Didn't get up early enough for any more.
1 PM
Note
Calf isometrics @ 30kg
Pull ups 3 x 3 Struggled
Even 30kg wasn't a struggle, will make a quick jump to 35kg and then I'll be done with isometrics, time to move on the next phase of rehab (1st time from 3 attempts!).
Pull ups 3 x 3 Struggled
Even 30kg wasn't a struggle, will make a quick jump to 35kg and then I'll be done with isometrics, time to move on the next phase of rehab (1st time from 3 attempts!).
Wednesday Nov 15, 2017 #
1 PM
Strength & Conditioning 1:00:00 [3]
Calf isometrics @ 25kg
Squats 4 x 5 @ 40kg
Reverse lunges 4 x 5 @ 14kg
Lunges 4 x 5 @ 20kg
100m backward walking
200m backward running
Forgot to do upper body! Also, got the bar weight wrong for the isometrics and squats, it was 10kg not 15k. Also discovered that bar I used previous time was 20kg.
Squats 4 x 5 @ 40kg
Reverse lunges 4 x 5 @ 14kg
Lunges 4 x 5 @ 20kg
100m backward walking
200m backward running
Forgot to do upper body! Also, got the bar weight wrong for the isometrics and squats, it was 10kg not 15k. Also discovered that bar I used previous time was 20kg.
Monday Nov 13, 2017 #
12 PM
Note
Isometrics @ 25kg
200m backward walking
100m backward running
Harder but not hard. The toughest part is holding on to the barbells - it's a challenge for my puny forearms - not sure I could manage 30kg. Perhaps the squat rack will be my next tactic.
Been adding some more eccentric over the last few days, doing 3 x 12 two up, 1 down calf raises on both side, straight leg, on the floor so the achilles aren't stretched too much. It seems to be coping with that just fine.
I've also got stuck into releasing my right peroneus brevis. I noticed it had got really tight and suspect that's the culprit of the right-side pain I've been getting. Some confirmation today when I worked on it hard and then had less pain while jogging. I'll keep at it for a few days and see how it goes.
200m backward walking
100m backward running
Harder but not hard. The toughest part is holding on to the barbells - it's a challenge for my puny forearms - not sure I could manage 30kg. Perhaps the squat rack will be my next tactic.
Been adding some more eccentric over the last few days, doing 3 x 12 two up, 1 down calf raises on both side, straight leg, on the floor so the achilles aren't stretched too much. It seems to be coping with that just fine.
I've also got stuck into releasing my right peroneus brevis. I noticed it had got really tight and suspect that's the culprit of the right-side pain I've been getting. Some confirmation today when I worked on it hard and then had less pain while jogging. I'll keep at it for a few days and see how it goes.