Training Log Archive: PedsIn the 30 days ending Apr 30, 2021:
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Friday Apr 30, 2021 #
10 AM
Running 11:29 1.98 km (5:48 / km) +24m 5:28 / km
A few steps with small feels but mostly good overall. I do like those smooth soft grass patches of the links.
5 PM
S+C 40:00 [1]
2 x 15 DL raises just before core and another 4 x 15 in the evening, feeling ok but both times got a twinge on one rep.
Thursday Apr 29, 2021 #
11 AM
Cycling 43:38
14.9k, +240m, 20.4kph
Seat2, knee ok, no sharp twinges but a bit of tightness round the outside. Feeling unfit but hey ho.
Seat2, knee ok, no sharp twinges but a bit of tightness round the outside. Feeling unfit but hey ho.
8 PM
Note
4 x 15 DL raises at ~9am
3 x 15 DL, 2 x 10 SL at ~3pm
2 x 15 DL, 2 x 15 SL at ~8pm all feeling good, no pain, happy days.
3 x 15 DL, 2 x 10 SL at ~3pm
2 x 15 DL, 2 x 15 SL at ~8pm all feeling good, no pain, happy days.
Wednesday Apr 28, 2021 #
11 AM
Cycling 28:54
9.5k, +140m, 19.7kph
Gentle seat lap, knee felt good and bumped into Carcas and Mikey which was nice.
Gentle seat lap, knee felt good and bumped into Carcas and Mikey which was nice.
5 PM
S+C 40:00 [1]
4 x 15 DL raises at 3pm and then 2 x 15 DL and 5, 2x10 SL at 8pm. No pain, good stuff.
Tuesday Apr 27, 2021 #
9 PM
Note
Hmm seemed to be getting marginally worse each day so took a day off. Think I'll probably aim for building up the calf raises rather than just isometrics, but for today, 5 x 45s isometrics at 2pm and 4 x 1min at 8pm
Monday Apr 26, 2021 #
10 AM
Running 17:01 3.02 km (5:38 / km)
Similar in that it got gradually worse, but slightly different feels today, more blunt, achiness/tightness, less sharp. Also 3 x 15 DL calf raises at ~8am pain free.
5 PM
S+C 40:00 [1]
Very glad I don't have to look at general relativity ever again, was a grim one
Sunday Apr 25, 2021 #
11 AM
Running 20:06 3.69 km (5:27 / km)
Same as yesterday, and achilles felt very similar, pretty much fine for the first half but 2-3 by the end. A sad looking week of training, especially given the nice weather, R knee limiting the cycling atm so hopefully the running picks up soon. If it doesn't then maybe I'll have to start aquajogging or something.
7 PM
Note
5 x 45s isometrics
Saturday Apr 24, 2021 #
12 PM
Running 19:44 3.69 km (5:21 / km) +13m 5:16 / km
Thought a miracle had happened for the first 5mins but then gradually got a bit worse again, generally felt like tightness though rather than sharp twinges. Still, nice to get out.
5 PM
S+C 40:00 [1]
Also 5 x 1min isometrics at 4pm
Friday Apr 23, 2021 #
4 PM
Note
5 x 1min isometrics at 10am and 3pm
5 PM
Cycling 39:31
14.6k, +220m, 22.2kph
Seat2 with Felix, stopped at 2 as the R knee wasn't happy. On the first lap a guy came past at the bottom of the climb on a fancy tt bike (even with a race number) and wearing world champions kit. We sat on him for a bit then kicked past on the steep bit and that's probably the highlight of my seat laps career.
Seat2 with Felix, stopped at 2 as the R knee wasn't happy. On the first lap a guy came past at the bottom of the climb on a fancy tt bike (even with a race number) and wearing world champions kit. We sat on him for a bit then kicked past on the steep bit and that's probably the highlight of my seat laps career.
Thursday Apr 22, 2021 #
4 PM
Running 13:55 [1] 2.54 km (5:28 / km) +14m 5:20 / km
Got tempted by a run but achilles started complaining at about 10mins so stopped at a lap. Generally felt like tightness but also some pain, 2-3. Experimenting with doing a decent amount of isometrics in the evening rather than just rest.
Wednesday Apr 21, 2021 #
7 AM
Running 44:19 8.1 km (5:28 / km) +88m 5:11 / km
KF and bog with Ali and Gregor again, lovely morning. Achilles ok, more tightness than monday, maybe a 1-2, but still no sharp twinges.
5 PM
S+C 40:00 [1]
Including 2 x 10 hops which the achilles felt decent on
Tuesday Apr 20, 2021 #
5 PM
Note
3 x 10 eccentrics at 10am, and then 3 x 5 full raises at 4pm, feeling decent on both, no pain.
Monday Apr 19, 2021 #
7 AM
Running 35:07 6.32 km (5:33 / km) +69m 5:16 / km
Up the bog with Ali and Gregor. Quite early and some hill but achilles was pretty decent. Some feels of it getting stretched out on the climb, and maybe a 1 back across the meadows but no sharp twinges which is good.
5 PM
S+C 40:00 [1]
Noticing a little bit of R IT band pain today, felt it a bit towards the end of the cycle, but reckon it'll be fine with some rolling. Achilles pretty decent after the run. 5 x 45s isometrics at 9pm, feeling good.
Sunday Apr 18, 2021 #
7 AM
Cycling 3:01:24
62.5k, +650m, 20.7kph
Bit cloudy and not the most inspiring day but got up, had breakfast and got out the door before I thought about it too much. Up WoL, then over to North Esk, taking the footpath this time which was very slow but mostly rideable. Down to Carlops then the lovely long straight road to Penicuik. Then a new section of railway cycle path for me down to Roslin and then more cycle paths down to Danderhall and back up Innocent. Didn't take any food but felt ok, legs getting tired on the climbs at the end.
Bit cloudy and not the most inspiring day but got up, had breakfast and got out the door before I thought about it too much. Up WoL, then over to North Esk, taking the footpath this time which was very slow but mostly rideable. Down to Carlops then the lovely long straight road to Penicuik. Then a new section of railway cycle path for me down to Roslin and then more cycle paths down to Danderhall and back up Innocent. Didn't take any food but felt ok, legs getting tired on the climbs at the end.
5 PM
Note
5 x 45s isometrics at 3pm then 2 x 10 eccentrics at 5pm, after a short walk which I think helped get some blood flowing beforehand, and felt good, only a bit pain on one or two.
Saturday Apr 17, 2021 #
12 PM
Running 23:01 4.5 km (5:07 / km) +12m 5:03 / km
Two small laps with AJ. Wasn't sure about running but in the end was better than expected, less twinges than Thursday and not as sharp. Just a short one but didn't feel I was stopping cause I had to.
9 PM
Note
5 x 45s isometrics, no pain just a bit weak feeling, then 5 eccentrics but getting some pain, maybe a 3, so no more.
Friday Apr 16, 2021 #
11 AM
Cycling 1:09:18
26.5k, +530m, 22.9kph
2 climbs hard and then another 2 easy. PB of 4:15 up the climb segment which I'm fairly happy with, was good to blow out some cobwebs. Legs quite dead on the easy laps after though. Nice sunny weather and a gentle easterly wind.
2 climbs hard and then another 2 easy. PB of 4:15 up the climb segment which I'm fairly happy with, was good to blow out some cobwebs. Legs quite dead on the easy laps after though. Nice sunny weather and a gentle easterly wind.
5 PM
S+C 40:00 [1]
Also 5 x 45s isometrics at ~10am, and same again at 3pm and 9pm. No pain really during or on release, but a little bit if I bent my knee. Not sure on running tomorrow. Still fine walking and up/down stairs and during S+C although skipped the tip toe stuff and got some feels on SL squats.
Thursday Apr 15, 2021 #
11 AM
Running 30:17 5.83 km (5:12 / km) +15m 5:08 / km
Back to back days. Mostly felt similar to yesterday, maybe a few more little twinges, and also felt a little tightness at the end so stopped at 30. Hmm slightly worrying but will see how it reacts. Felt good this morning though, no tightness waking up.
8 PM
Note
No real reaction to the run, didn't tighten up and fine walking and up/down stairs and stuff.
2 x 1min isometrics and 2 x 10 double leg raises and a few eccentrics, feeling a bit weird, definitely not the best, quite weak and a few twinges.
2 x 1min isometrics and 2 x 10 double leg raises and a few eccentrics, feeling a bit weird, definitely not the best, quite weak and a few twinges.
Wednesday Apr 14, 2021 #
10 AM
Running 45:18 8.91 km (5:05 / km) +39m 4:59 / km
Meadows in the sun, bumped into Dan and his mate for a lap which was very enjoyable. Achilles mostly pretty decent although did get a few sharp twinges, maybe around 10 total during the run, but otherwise pain free. Calves also ok but getting a bit tighter towards the end.
10 PM
Note
2 x 1mim, 2 x 1:20 isometrics in the evening feeling all good, trying sort of weight these a bit more by pushing up against the door frame. No reaction to the run, might run tomorrow. Also no core today as was on a good roll with work so prioritised.
Tuesday Apr 13, 2021 #
3 PM
Cycling 54:42
20.2k, +170m, 22.2kph
Seat road shut under the crags so did a half lap anticlockwise which felt horrible so then headed down to the coast and back up the cycle path, all very chill.
Seat road shut under the crags so did a half lap anticlockwise which felt horrible so then headed down to the coast and back up the cycle path, all very chill.
9 PM
Note
3 x 1min isometrics at ~9am, then 3 x 10 calf raises at ~11am but got a few more sharp twinges on some reps. Decided to postpone the back-to-back days and cycle today.
Then 2 x 10, 2 x 18 calf raises in the evening with almost no pain, just a few little bits at the bottom (extension) on a few reps, but generally feeling stronger towards the end of the sets.
Then 2 x 10, 2 x 18 calf raises in the evening with almost no pain, just a few little bits at the bottom (extension) on a few reps, but generally feeling stronger towards the end of the sets.
Monday Apr 12, 2021 #
9 AM
Note
3 x 12 SL calf raises, all pain free. 30min run around lunchtime I think
11 AM
Running 35:02 6.72 km (5:13 / km) +7m 5:11 / km
Lovely sunny day for a trot round the meadows. Calves not as tight, feeling slightly stronger. Got a sharp twinge on 1 step at ~11mins from the achilles area, but almost felt a bit more on the inside. Got a few more smaller twinges from it and thought about stopping at 15 but it settled down and felt fine so even did 35 in the end and finished feeling positive.
5 PM
S+C 40:00 [1]
Achilles feeling good
2 x 15 calf raises at ~8pm, initially feeling good and strong but got one twinge near the end of the first set and then a few more smaller twinges on the 2nd. But then did 15 eccentrics and they were ok.
2 x 15 calf raises at ~8pm, initially feeling good and strong but got one twinge near the end of the first set and then a few more smaller twinges on the 2nd. But then did 15 eccentrics and they were ok.
Sunday Apr 11, 2021 #
9 AM
Cycling 2:11:52
36.6k, +540m, 16.6kph
Pentlands with Felix and Robbie. Sunny and not windy but really quite nippy with some little bits of snow and ice around. Hands and feet were quite cold, L foot took about half an hour to fully thaw afterwards. Still a highly enjoyable ride though.
Pentlands with Felix and Robbie. Sunny and not windy but really quite nippy with some little bits of snow and ice around. Hands and feet were quite cold, L foot took about half an hour to fully thaw afterwards. Still a highly enjoyable ride though.
9 PM
Note
3 x 10 SL calf raises at ~4pm, got tiny bits of pain on 2 reps of the middle set but otherwise pain free. Then 3 x 1min isometrics at ~8pm, all good.
Saturday Apr 10, 2021 #
9 AM
Running 44:44 8.61 km (5:12 / km) +42m 5:04 / km
Couple laps of KF in the sunshine, calves still tight but not horrendous. Achilles felt ok coming back up the steps but then a few feels back across the meadows so just stopped at 45 rather than the planned 50-60. Hopefully all good but being cautious.
6 PM
Note
Few calf raises but got a tiny bit of pain on a couple so then 2 x 1min isometrics which were fine. Tight calves aren't good for it so yeah pretty tricky to juggle the rebuild, amazing how weak all the muscles get in 2-3 weeks, even with keeping s+c and doing calf raises and stuff.
Friday Apr 9, 2021 #
3 PM
Cycling 1:07:47
25.1k, +450m, 22.3kph
Seat4, bit warmer than last couple cycles which was nice.
Seat4, bit warmer than last couple cycles which was nice.
5 PM
S+C 40:00 [1]
4 x 20 calf raises at ~11am and some eccentrics and a few more full raises in the evening.
Thursday Apr 8, 2021 #
9 AM
Running 43:27 8.62 km (5:02 / km) +27m 4:58 / km
Was expecting tight calves during the rebuild but wasn't quite expecting them this early. 3 small meadows laps then over to the links for some small gradients to ease the calves. Achilles all good.
Wednesday Apr 7, 2021 #
10 AM
Cycling 1:07:53
25.3k, +470m, 22.4kph
Seat4, not quite as bitterly cold and windy as Monday but still fully wrapped up. Felt tired on the 4th, crawled up the climb.
Seat4, not quite as bitterly cold and windy as Monday but still fully wrapped up. Felt tired on the 4th, crawled up the climb.
5 PM
S+C 40:00 [1]
Also 4 x 15 full SL calf raises feeling a-ok
Tuesday Apr 6, 2021 #
8 AM
Running 30:02 5.65 km (5:19 / km) +2m 5:18 / km
Meadows in the sun, achilles all good but got a L patella twinge after about 3mins which was pretty annoying, eventually settled down after 10-15mins and after that was an enjoyable run.
5 PM
Note
4 x 1min isometrics, feeling good, stronger than after Sunday's run.
Monday Apr 5, 2021 #
10 AM
Cycling 55:35
20.1k, +350m, 21.7kph
Seat3, sunny but freezing cold and with a howling NW wind so properly wrapped up. Beat my PB up the climb on each of the 3 laps, but the descents were pretty grim and was happy to stop at 3. Also 4 x 1min isometrics at about 9am feeling fine.
Seat3, sunny but freezing cold and with a howling NW wind so properly wrapped up. Beat my PB up the climb on each of the 3 laps, but the descents were pretty grim and was happy to stop at 3. Also 4 x 1min isometrics at about 9am feeling fine.
5 PM
S+C 40:00 [1]
8 PM
Note
4 x 12 full SL calf raises with no pain, nice.
Sunday Apr 4, 2021 #
9 AM
Running 14:33 [1] 2.61 km (5:35 / km) +10m 5:29 / km
No pain, good stuff.
8 PM
Note
3 x 10 eccentrics at 5pm, no pain, but maybe feeling a bit weak. The coming week looks a bit grim for cycling so will be nice if there's a bit more running involved.
Saturday Apr 3, 2021 #
9 AM
Cycling 3:28:17
55.7k, +1060m, 16.0kph
Adventure out beyond the usual Pentlands to North Esk reservoir with Felix. Glorious day for it, started with a jacket and tights but down to t shirt and shorts from halfway. The section at the far end was a bit rough for the old commuter bike so had some walking but all still enjoyable. Had a 30%+ climb up from the reservoir that we both failed to ride and then a little bit along the (pavement of) the main road. Back over the drove road, down the Pentlands (with tons of people out walking) and back over castlelaw. Legs a little tired by the end but energy was fine despite not taking any food. Finished at the jet wash too which worked a treat.
Adventure out beyond the usual Pentlands to North Esk reservoir with Felix. Glorious day for it, started with a jacket and tights but down to t shirt and shorts from halfway. The section at the far end was a bit rough for the old commuter bike so had some walking but all still enjoyable. Had a 30%+ climb up from the reservoir that we both failed to ride and then a little bit along the (pavement of) the main road. Back over the drove road, down the Pentlands (with tons of people out walking) and back over castlelaw. Legs a little tired by the end but energy was fine despite not taking any food. Finished at the jet wash too which worked a treat.
9 PM
Note
3 x 10 full SL calf raises with no pain, in fact feeling very normal indeed. Little test run tomorrow I reckon.
Friday Apr 2, 2021 #
10 AM
Cycling 1:46:17
37.5k, +340m, 21kph
Nice sunny spin round Dalmeny with plenty of gravel. Stopped in queensferry for a square sausage sandwich which was a delight.
Nice sunny spin round Dalmeny with plenty of gravel. Stopped in queensferry for a square sausage sandwich which was a delight.
5 PM
S+C 40:00 [1]
Achilles feeling really good. 3 x 10 eccentrics (down on 1, up on 2) with no pain at ~3pm
Thursday Apr 1, 2021 #
9 PM
Note
Achilles feeling alright with a decent amount of walking this evening, also 3 x 1min isometrics and 2 x 10s eccentrics at about 3pm, little bit of pain on the eccentrics but nothing too sharp. Slowish progress but progress nonetheless I think