Training Log Archive: austrianmikeIn the 7 days ending Jan 15, 2014:
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Wednesday Jan 15, 2014 #
Note
(rest day)
Team dinner evening
Stretching x1
Stretching x1
Tuesday Jan 14, 2014 #
Note
Stretching x2
6 PM
Running (Jog) 27:59 [3] 5.5 km (5:05 / km) +30m 4:57 / km
(injured) shoes: Brooks Ghost 4
Tired after waking up at 5am... Eventually went for a run from the Marriott in Newton. P***ing is down outside. Tried to run west along Route30 and then along the Charles river, but it was just way too dark, so went the other way for a couple of k instead. Still dark and heavy traffic, plus some sore calves (guessing due to tiredness) didn't make it much fun. But at least I did something. Knee is fine, but reduced motion in the shoulder to avoid pain.
Monday Jan 13, 2014 #
Note
(injured) (rest day)
Went to Minor Injuries this morning as I still can't life my shoulder above around 45*. They diagnosed a damaged tendon from the impact. Cure is rest and painkillers. Shouldn't impact my running (once I can move it again without pain), but no football for a couple of weeks
By the time I got to Boston I was also too tired to run.
By the time I got to Boston I was also too tired to run.
Sunday Jan 12, 2014 #
12 PM
Swimming 35:00 [1]
At the pool with Anca. Not really lenghts, more than messing up and down, but still tiring
4 PM
Football (League match) 1:30:00 [4]
(injured)
40mins at DM, 50mins at CB after he got sent off. Lost 6-2 in the end, but played well with 10 men. Landed badly (and heavily) on my left shoulder in the last minute... Still sore when lifting/ twisting. Also pain below my right knee, which I'm hoping is not the patellar tendon. Generally a bit battered
Saturday Jan 11, 2014 #
Note
Stretching x2, roller on calves in the evening
12 PM
Running (Endurance) 1:42:32 [4] 21.12 km (4:51 / km)
shoes: Brooks Ghost 4
Endurance focussed on quick cadence and good form. Kept it together well, will improve the stride length next time. Legs (particularly calves and right hip) quite sore by end. Blackwall - Greenwich - Rotherhithe Woods- Thames path - Tower Bridge - Wapping woods - round Limehouse basin - South of Canary Wharf
4:56, 4:47, 4:50, 6:47 (tunnel = 1.4k @~4:45), 4:53, 4:56, 4:53, 4:54, 4:56, 4:53, 4:55, 4:52, 5:03, 4:50, 4:45, 4:46, 5:02, 4:50, 5:03, 4:11, 3:23 (@4:43)
4:56, 4:47, 4:50, 6:47 (tunnel = 1.4k @~4:45), 4:53, 4:56, 4:53, 4:54, 4:56, 4:53, 4:55, 4:52, 5:03, 4:50, 4:45, 4:46, 5:02, 4:50, 5:03, 4:11, 3:23 (@4:43)
3 PM
Cycling (Boris bike) 25:00 [1]
Canary Wharf to Misty Moon
6 PM
Cycling (Boris bike) 20:00 [1]
Sankey House to Canary Whatf. Legs feeling good thereafter
Friday Jan 10, 2014 #
Note
(rest day)
Calves stiff... Used the roller this morning
Thursday Jan 9, 2014 #
Note
Stretching x3, and roller in the evening
7 AM
Running (Warm up/ down) 11:39 [2] 2.13 km (5:28 / km) +30m 5:07 / km
shoes: Brooks Ghost 4
From Hilton Munich City along the Isar a bit (then back after drills). Calves very tight coming back. Stretched both ends, but may be the early start
Running (Drills) 13:28 [3] 1.16 km (11:37 / km)
shoes: Brooks Ghost 4
Drills over about 15-20m to work on form and cadence: quick feet x4, quick feet accelerations x4, high knee skipping x4, butt kicks x4, grapevines x3 per side, slow skipping x4, straight leg shuffle x4