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Training Log Archive: fletch

In the 30 days ending Nov 30, 2018:

activity	#	time	miles		km		+m
Zwift	5	8:00:21	184.29	(2:36)	296.58	(1:37)	1319
run	8	4:28:15	34.59	(7:45)	55.67	(4:49)	191
Total	13	12:28:36	218.88	(3:25)	352.26	(2:08)	1510

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Friday Nov 30, 2018 #

6 PM

run 29:59 6.11 km (4:54 / km)
ahr:143 max:156 shoes: Hoka Clifton 4

Minimal run - effort, duration, distance, motivation.
First run in about 9 days. Calf lasted for nearly 5km before giving up.
More physio tomorrow.

Saturday Nov 24, 2018 #

5 PM

Zwift 2:30:15 [3] 101.85 km (1:29 / km) +387m 1:27 / km
shoes: Avanti Blade

Comfortable for about 2/3, then it started getting hard. Last 20 minutes the stronger riders in the group started stretching things out a bit, and my legs were giving up at the same time.
Nothing like 100 on the road, bit still 2.5hrs of solid work.

Wednesday Nov 21, 2018 #

5 AM

run 34:35 7.14 km (4:50 / km) +22m 4:46 / km
ahr:133 max:150 shoes: Saucony Freedom ISO

Woken up early by the sun, so took the opportunity on school trip to go for a run along Sth Perth foreshore.

Sunday Nov 18, 2018 #

5 PM

run 40:40 8.38 km (4:51 / km) +51m 4:42 / km
ahr:138 max:155 shoes: Saucony Freedom ISO

Not sure what I was likely to find out about trying heel inserts when both calves were sore walking around the house before I started. Left one eased off pretty well, roght one stayed sore, but lower down and less localised than I remember yesterday being.
Stiffened up a bit afterwards.
At least things aren’t grtting so bad that I’m contemplating stopping part way around. I could stoll enjoy running at today’s level of discomfort. If I was confident it wasn’t going to get worse if I ran further or more often, I’d just get back into it.

Saturday Nov 17, 2018 #

1 PM

run 28:43 6.05 km (4:45 / km)
ahr:144 max:165 shoes: Saucony Freedom ISO

Post-physio jog.
Instructions for today were to stretch hammies for 5 min each and do glute exercises before running. Run again tomorrow with heel inserts. Compare.
Left calf sore from the start today, probably directly from physio. If anything improved as I went. R ended up worse than left, but still very localised, not overly bad and not feeling too bad a few hrs after running.

Friday Nov 16, 2018 #

5 PM

Zwift warm up/down 10:53 [1] 5.47 km (1:59 / km) +63m 1:53 / km
shoes: Avanti Blade

WU before the warm up...

Zwift 1:01:54 [3] 25.18 km (2:27 / km) +150m 2:23 / km
shoes: Avanti Blade

‘Uphill Battle’ workout. Basically 3 x 5 min near threshold, with 30 sec at the end of each a bot harder, then 2x5x30/30s.

30/30s felt quite hard at the time, but recovered fast enough to think I’d have worked harder just ‘going for a ride.’

Thursday Nov 15, 2018 #

5 PM

run 30:53 6.4 km (4:50 / km)
ahr:145 max:179 shoes: x-talon 230

Quite warm this afternoon.
Tried something different today - finally puton my ‘new’ x-talons and lapped the oval, throwing in half a dozen surges to see what happened.
Calves didn’t feel worse running fast, but jusr did the usual and progressively tightened the further I jogged.
Have been pretty consistent on rehab and stretching since last physio visit, but yet to see any benefits.

Sunday Nov 11, 2018 #

5 PM

run 41:39 8.54 km (4:53 / km) +62m 4:42 / km
ahr:135 max:151 shoes: Saucony Freedom ISO

Had a tight spot in my left calf before I started, so had very low expectations and tried to shuffle along as slowly as possible. Over the second half of the run, my right calf developed a matching tight spot, but neither got really bad or spread to other places, so an improvement on last time. Also feel less sore in the hour or two afterwards.
Still not exactly jumping for joy at the progress.

C • Shuffling 4

Saturday Nov 10, 2018 #

3 PM

Zwift (Italian Job group enduran) 2:01:27 [3] 80.92 km (1:30 / km) +246m 1:29 / km
shoes: Avanti Blade

Steady 2hr group ride. Probably a bit on the easy side, but the things that usually get sore in the second hour weren’t too bad and was better than doing nothing.
First ride out in the shed (So I can ride whenever I want without annoying my family). Need a basket to carry all my junk in and out!

C • Junk basket 2

Wednesday Nov 7, 2018 #

6 PM

run 32:18 6.73 km (4:48 / km) +56m 4:37 / km
ahr:121 max:158 shoes: Hoka Clifton 4

Both calves got sore. Boo :(

Sunday Nov 4, 2018 #

5 PM

Zwift 1:20:26 [3] 50.17 km (1:36 / km) +147m 1:35 / km
shoes: Avanti Blade

Another failed attempt at joining a group ride. Would be nice to know what’s not working. On the bright side, my left hammy started getting sore at about 40km and my right knee not long after and I don’t know if I’d have been sensible enough to stop if I’d been riding in a pack.

C • Soreness 1

Saturday Nov 3, 2018 #

3 PM

run 29:28 6.32 km (4:40 / km)
ahr:141 max:157 shoes: Saucony Freedom ISO

Had my calves abused at the physio this morning so headed out to see how they’re going.
Pretty good today. Think that makes 3 in a row with no major discomfort. Super keen to try to get a bit more running in thru November, but still feel like I need to be super cautious. Only really get one chance to grt through to Easter in good shape.

Thursday Nov 1, 2018 #

7 PM

Zwift warm up/down 5:51 [3] 2.96 km (1:59 / km) +17m 1:55 / km
shoes: Avanti Blade

WU for Zwift group ride.

Zwift 49:35 [3] 30.03 km (1:39 / km) +310m 1:34 / km
shoes: Avanti Blade

Log-in for group ride didn't work so ended up faffing along on my own for a while. Not really motivated, but not too lazy.

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