Training Log Archive: jemmersonIn the 31 days ending Jan 31, 2018:
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Wednesday Jan 31, 2018 #
12 PM
Running 14:00 [2] 1.77 km (7:55 / km)
(injured) shoes: Inov8 Terraclaw 250
4 x 2 min jog, 2 min walk
Things have been progressing nicely over the last couple of weeks and I have been doing some small jumping and hopping for the past week, felt ready to run for a few days but being cautious and pushed it back a few days. Will do something similar on Friday.
Things have been progressing nicely over the last couple of weeks and I have been doing some small jumping and hopping for the past week, felt ready to run for a few days but being cautious and pushed it back a few days. Will do something similar on Friday.
Cycling 30:00 [3]
in the gym
1 PM
S&C 50:00 [3]
Rolling and mobility stuff
2 circuits of:
8 x s/l hip bridge each side
8 x bridge walkouts
8 x inch worms
8 x lateral duck walks each way
8 x overhead squat
4 x 6 front squats (30kg x 2, 35kg x 2)
3 x 8 dumbbell row each arm (12.5kg)
3 x 8 split squats each side (25kg)
4 x 6 RDLs (50kg)
2 circuits of:
8 x s/l hip bridge each side
8 x bridge walkouts
8 x inch worms
8 x lateral duck walks each way
8 x overhead squat
4 x 6 front squats (30kg x 2, 35kg x 2)
3 x 8 dumbbell row each arm (12.5kg)
3 x 8 split squats each side (25kg)
4 x 6 RDLs (50kg)
Tuesday Jan 30, 2018 #
8 AM
Aqua jogging 1:00:00 [3]
(injured)
Warm up
6 min (90s), 3 x 4 min (60s), 6 x 2 min(45s)
Warm down
6 min (90s), 3 x 4 min (60s), 6 x 2 min(45s)
Warm down
Monday Jan 29, 2018 #
8 AM
Cycling 30:00 [3]
(injured)
in the gym
9 AM
S&C 40:00 [3]
25 mins core
15 mins legs / glutes / other stuff
15 mins legs / glutes / other stuff
Sunday Jan 28, 2018 #
1 PM
Aqua jogging 1:00:00 [3]
(injured)
With Bally
Warm up
1,2,3,4,5,5,4,3,2,1 minutes (1 min)
Warm down
Warm up
1,2,3,4,5,5,4,3,2,1 minutes (1 min)
Warm down
Saturday Jan 27, 2018 #
9 AM
Cycling 30:00 [3]
(injured)
in the gym, definitely felt harder than it should have but feels good to get a sweat on
Friday Jan 26, 2018 #
1 PM
S&C 50:00 [3]
(injured)
Rolling and mobility stuff
2 circuits of:
8 x s/l hip bridge each side
8 x bridge walkouts
8 x inch worms
8 x lateral duck walks each way
8 x overhead squat (15kg)
4 x 6 back squats (30kg) - instead of squat jumps
4 x 5 deadlift (40kg, 40kg, 45kg, 50kg)
3 x 8 push press (20kg, 25kg, 25kg)
with 3 x 8 lateral lunges each side (10kg db)
Trying not to get carried away, just want to keep piling the weight on but know I need to build back up slowly.
2 circuits of:
8 x s/l hip bridge each side
8 x bridge walkouts
8 x inch worms
8 x lateral duck walks each way
8 x overhead squat (15kg)
4 x 6 back squats (30kg) - instead of squat jumps
4 x 5 deadlift (40kg, 40kg, 45kg, 50kg)
3 x 8 push press (20kg, 25kg, 25kg)
with 3 x 8 lateral lunges each side (10kg db)
Trying not to get carried away, just want to keep piling the weight on but know I need to build back up slowly.
Thursday Jan 25, 2018 #
12 PM
Aqua jogging 1:00:00 [3]
(injured)
Warm up
10 x 3 min (1 min)
Warm down
10 x 3 min (1 min)
Warm down
Wednesday Jan 24, 2018 #
1 PM
S&C 50:00 [3]
(injured)
Rolling and mobility stuff
2 circuits of:
8 x s/l hip bridge each side
8 x bridge walkouts
8 x inch worms
8 x lateral duck walks each way
8 x overhead squat
4 x 6 front squats (20kg x 2, 25kg x 2)
3 x 8 dumbbell row each arm (10kg)
3 x 8 split squats each side (20kg)
with 3 x 8 RDLs (40kg)
2 circuits of:
8 x s/l hip bridge each side
8 x bridge walkouts
8 x inch worms
8 x lateral duck walks each way
8 x overhead squat
4 x 6 front squats (20kg x 2, 25kg x 2)
3 x 8 dumbbell row each arm (10kg)
3 x 8 split squats each side (20kg)
with 3 x 8 RDLs (40kg)
Tuesday Jan 23, 2018 #
8 AM
Aqua jogging 30:00 [2]
(injured)
Monday Jan 22, 2018 #
8 AM
S&C 25:00 [3]
(injured)
mostly core
Sunday Jan 21, 2018 #
8 AM
Aqua jogging 1:30:00 [3]
(injured)
Went with Beth to the commonwealth pool, she and her friend were doing a 90 min 'long run' so I joined them for an extended warm up and down and did a session in between.
Warm up
10 min tempo (90s)
4 x [3 min, 2 min, 1 min (60s)]
Warm down
Warm up
10 min tempo (90s)
4 x [3 min, 2 min, 1 min (60s)]
Warm down
Saturday Jan 20, 2018 #
Note
(rest day)
In Edinburgh for big weekend, obviously can't run but we had a large squad from Durham and I wanted to see my Edi pals, fortunately my leg is now capable of lots of walking (unfortunately it is not capable of ceilidhing).
Friday Jan 19, 2018 #
1 PM
S&C 55:00 [3]
(injured)
First gym session of term, we have a new coach for the rest of the year so sessions will be slightly different. Just going to do what I can and adapt things, for weighted exercises going to start with minimal weight and build up slowly. Everything I did today felt fine, going to wait and see if there are any after effects.
Rolling and mobility stuff
2 circuits of:
8 x s/l hip bridge each side
8 x bridge walkouts
8 x inch worms
8 x lateral duck walks each way
8 x overhead squat
(Instead of squat jumps...)
4 x 6 s/l squats (left leg only)
with 4 x 10 s/l heel raises (left leg only)
4 x 5 deadlift (25kg)
3 x 8 push press (15kg)
with 3 x 8 lateral lunges each side
Then afterwards I added some clam shells with resistance band and s/l swiss ball hamstring curls.
Rolling and mobility stuff
2 circuits of:
8 x s/l hip bridge each side
8 x bridge walkouts
8 x inch worms
8 x lateral duck walks each way
8 x overhead squat
(Instead of squat jumps...)
4 x 6 s/l squats (left leg only)
with 4 x 10 s/l heel raises (left leg only)
4 x 5 deadlift (25kg)
3 x 8 push press (15kg)
with 3 x 8 lateral lunges each side
Then afterwards I added some clam shells with resistance band and s/l swiss ball hamstring curls.
Thursday Jan 18, 2018 #
1 PM
Aqua jogging 1:00:00 [3]
(injured)
Warm up
8 min (90s), 2 min (60s), 3 min (60s), 2 min (60s), 3 min (60s), 2 min (90s), 6 min (60s), 2 min
Warm down
8 min (90s), 2 min (60s), 3 min (60s), 2 min (60s), 3 min (60s), 2 min (90s), 6 min (60s), 2 min
Warm down
Wednesday Jan 17, 2018 #
8 AM
S&C 45:00 [3]
Tuesday Jan 16, 2018 #
Note
Successfully walked to my lectures yesterday, which admittedly isn't far, and today walked all the way to the pool which took about 20 minutes so by far the furthest I have walked!
8 AM
Aqua jogging 1:00:00 [3]
(injured)
warm up
2 x [5,4,3,2,1 min (1 min)]
warm down
2 x [5,4,3,2,1 min (1 min)]
warm down
Sunday Jan 14, 2018 #
10 AM
S&C 45:00 [3]
Saturday Jan 13, 2018 #
Note
(injured) (rest day)
Back up to Durham today, via the Boro match (absolutely disgraceful, that ref should never referee again), the walk to the stadium is by far the furthest I have walked in over 5 weeks but still using a crutch and wouldn't have managed it without.
Friday Jan 12, 2018 #
Note
Session with Greg yesterday. The 2 weeks since I last saw him have been slow progress and not ready to run like we were hoping. Mostly walking pain free now but only over very short distances and pain comes and goes. Instructions now are basically to do things as pain allows, so still progressing exercises to use my leg more (can successfully squat and close to single leg heel raises) and walking as much as I can, hopefully build up to being able to do small double foot jumps, then single leg hops, and then can start running when that's pain free. Won't see Greg again because I'm going back to Durham tomorrow but I can email him. Frustrating that this is taking longer than we thought (now at 5 weeks) but just have to keep being patient.
10 AM
Aqua jogging 1:05:00 [3]
(injured)
Warm up
3 x [5 min (60s), 3 min (60s), 3 x 1 min (30s)] (60s)
Warm down
3 x [5 min (60s), 3 min (60s), 3 x 1 min (30s)] (60s)
Warm down
Thursday Jan 11, 2018 #
12 PM
S&C 45:00 [3]
as usual
Wednesday Jan 10, 2018 #
10 AM
Aqua jogging 1:00:00 [3]
(injured)
Warm up
3 x [4 min, 3 min, 2 min (1 min)]
Warm down
3 x [4 min, 3 min, 2 min (1 min)]
Warm down
Monday Jan 8, 2018 #
9 AM
S&C 50:00 [3]
(injured)
mix of core, legs, arms at home
Sunday Jan 7, 2018 #
10 AM
Aqua jogging 1:10:00 [3]
(injured)
Bumped into the Cov Godiva ladies xc captain in the pool, also aquajogging so joined her for the last 20 mins of her session and had a good catch up, then got on with my session.
20 min warm up
6 min (90s), 3 x 4 min (60s), 6 x 2 min (45s)
10 min warm down
20 min warm up
6 min (90s), 3 x 4 min (60s), 6 x 2 min (45s)
10 min warm down
Saturday Jan 6, 2018 #
10 AM
S&C 10:00 [2]
(injured)
glutes and left leg
Friday Jan 5, 2018 #
10 AM
Aqua jogging 1:00:00 [3]
(injured)
Warm up
3 x [1 min (30s) 2 min (45s) 3 min (45s) 2 min (30s) 1 min] (90s)
Warm down
3 x [1 min (30s) 2 min (45s) 3 min (45s) 2 min (30s) 1 min] (90s)
Warm down
12 PM
S&C 20:00 [3]
core
Wednesday Jan 3, 2018 #
Note
Leg feeling a bit sore yesterday, possibly due to cycling to the pool yesterday (family all back at work so can't get a lift, Greg said I could start cycling soon and it's only 5 minutes to cycle so thought it would be fine), or maybe because on Monday I did some planks for the first time and started single leg glute bridges, or maybe just from increased walking. Whatever the cause, it was feeling a bit sore so playing it safe with a couple of days off.
11 AM
S&C 15:00 [2]
(injured)
just some glute work and left leg stuff
Tuesday Jan 2, 2018 #
11 AM
Aqua jogging 1:00:00 [3]
(injured)
Warm up
10 x 3 min (1 min easy)
Warm down
10 x 3 min (1 min easy)
Warm down
Monday Jan 1, 2018 #
10 AM
S&C 50:00 [3]
(injured)
mix of core, arms, legs at home