Training Log Archive: roar

20 minutes on the pitches. Felt a bit easier, but still for sure not very fit. In particular trying to move my legs at 180 spm flet a bit more natural but still a bit weird.

unicycle abs after running

3x 1 leg high step ups.2 sets before my allotted time in the gym and then 1 in the gym
3x 12kg single leg deadlifts

Nothing interesting, just tipping along. My back started to get sore around 40 mins though. Tried adjusting posture but it seemed better to just stop.

9x 2 mins, resistance 11 @ 180spm
Felt a bit easier today. Probably a good thing.

Pre-running, one legged step ups on some wall I found on the way to the pitches. 3x6, with 2 sets forwards, 1 set sideways.

Easy around the pitches, mostly with Gina. Still thinking about form/style a lot. Keeping the cadence high is especially hard I find. Feeling ok in the knee. Not amazing, but ok.

Shorter one today. Mostly at resistance 7 @ 180 spm. Kinda felt a bit like hard work in the middle so I dropped to 5 @ 160 for a bit in the middle before finishing with 6@180.

Using the gym while I was there:
3x10 7(units???) Lat pull downs
3x10 40kg hip thrusters (first set double legged, second set was 8 single leg, 3 set 10 single leg)
(10,8,8)x (20, 25, 25)kg shoulder press
Then I walked home before doing
50x one legged calf raises (10,15, 15, 10)
Unicycle abs - and boy did that hurt.

Back to weekly planning, have to build back up some fitness and decide what it is I will actually do this autumn, and whether things like Mt. Olympus are really fesaible (from injury, Covid and entry requirements perspectives!). Similarly for Tiomila. Fall back is the Mourne's which I had been chatting about doing with Conor, though he'd kill me in my current state. Little bit annoying that the most I can do on the cross trainer is 1hr but tbf, longer than that would be boring as hell! Hopefully my ear will get fixed soon and I can swim or do other things then. tldr; better get fit.

On the knee front, seem to be making progress at least. Not bad after the run yesterday, a little bit of tenderness but kind of in line with expected. Managing the load with the various exercises and reintroduction to running is now the important things

Also this week is the first time I'm on the on-call rotation which will take up approx 1 weekend per month, with an averaged out extra day off per month as the up side. This Friday-Monday I'm secondary which means unlikely 15 mins response time, so doing stuff outside nearby is grand. When I'm primary it's 5 mins response so that's a bit more strict, but that's one weekend every second month. Shift is 6am to 6pm so always have evenings free anyway.

Monday: 1 hr x-trainer + physio exercises
Tuesday: 30 mins x-trainer + strength
Wednesday: physio exercises + 20 min run
Thursday: 1 hr x-trainer
Friday: rest
Saturday: 1 hr x-trainer + physio exercises
Sunday: 20 min run

Doctor sorted out my ear. Who knew I'd been hearing so little. Quite a weird few hours getting used to having two ears again. Could kind of hear everything double for a bit.

15 min warm up getting up to resistance 7 @ 180 spm. Then I did a progression, increasing resistance by 1 every 5 mins, while keeping 180 spm.
5 mins @ 8, 9, 10
1 min @ 11
4 mins rest
5 mins @ 9,10
1 min @ 11
4 mins rest
1 min @ 11
Then 10 mins of a struggle cool down. Good way to force the higher stride rate, body keeps trying to go down to 160 so had to work for it.

2x 6 forward high box stands
(forgot to do the sideways ones...)
2x 6 10kg one leg deadlift