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Training Log Archive: coach

In the 7 days ending Apr 12, 2021:

activity # timemileskm+m
  Road bike3 4:00:53 57.4(4:12) 92.38(2:36) 984
  rowing machine6 1:19:33 10.51(7:34) 16.92(4:42)
  Exercises1 4:00
  Total9 5:24:26 67.91 109.3 984
  [1-5]9 5:16:29
averages - sleep:7.5 weight:145.8lbs

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Monday Apr 12, 2021 #

9 AM

rowing machine 10:00 [3] 2.07 km (4:50 / km)
(injured)

Warmed up the quad and hip with the heat pad, then set the erg on its easiest setting. Rate was over 31, but didn't go as fast as usual.

Exercises 4:00 [3]

40 heeldrops, 14 lifts

Sunday Apr 11, 2021 #

rowing machine 2:17 [2] 0.44 km (5:11 / km)

Got the muscle pull in the rt. quad, same as on the bike, tried a bit more , but realized it wasn't going to happen....
9 AM

Note
(injured)

After the ride yesterday, and through the evening, and then for the first time in over a week, a pain free night.... but the pains have come back this morning worse than over the last week....... a heating bag is the best solution. After 10 to 20 minutes the muscles relax and I am near normal for activety (went out and moved some pile of leaves to the compost ).

Saturday Apr 10, 2021 #

Event: GA O-Fest Classics :: Don Carter State Park
 

rowing machine 10:00 [3] 2.23 km (4:29 / km)
weight:143.5lbs (injured)

12 PM

Road bike 1:22:50 intensity: (3:18 @0) + (16:20 @1) + (10:57 @2) + (52:15 @3) 19.92 mi (4:09 / mi) +367m 3:56 / mi
ahr:107 max:130 shoes: Austro-Daimler Vent Noir

Another lovely day, but , alas, a bit too much for right quad..a twinge at 12 miles went to soreness with 2 miles to go....time for a day off probably.

Friday Apr 9, 2021 #

rowing machine 23:28 [3] 5.0 km (4:42 / km)
weight:146lbs (injured)

30heeldrops,20pushups,20situps,,1m./legstand.....right leg is really unhappy with this.
2 PM

Road bike 1:20:37 intensity: (1:47 @0) + (9:45 @1) + (10:15 @2) + (58:50 @3) 19.57 mi (4:07 / mi) +327m 3:55 / mi
ahr:112 max:133 shoes: Austro-Daimler Vent Noir

70F, low humidity,, sunny....nice.

Thursday Apr 8, 2021 #

rowing machine 23:48 [2] 5.0 km (4:46 / km)
slept:7.0 (injured)

40heeldrops,30pushups,30situps,2x2m.1legstand (rt leg 4x30' )
3 PM

Road bike 1:17:26 intensity: (2:52 @0) + (14:34 @1) + (13:11 @2) + (46:37 @3) + (12 @4) 17.91 mi (4:19 / mi) +289m 4:07 / mi
ahr:109 max:139 shoes: Austro-Daimler Vent Noir

Absolutely no pain on this, just wanted to keep riding it felt so fine........

Wednesday Apr 7, 2021 #

8 AM

rowing machine 10:00 [2] 2.18 km (4:35 / km)
slept:8.0 weight:148lbs (injured)

30 situps, 30 pushups
10 AM

Note

Orthopedist today. 5 xrays later, the problem is a pinched nerve (L4) in my back..That explains the moving about of the muscle pains, and their intensity. Recommended PT for stretches, and core strength. Will be interesting to see what they propose.. I do what I think is a fair amount of core strength..
C • Sciatica? 9

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