Training Log Archive: roarIn the 7 days ending Aug 29, 2021:
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Sunday Aug 29, 2021 #
1 PM
Strength 1:13:43
ahr:110 max:148
3x20 (8kg, 12kg, 12kg) RDLs
3x40s 50kg hold calf raise lunge
3x20 (50kg, 60kg, 60kg) seated slow calf raises
3x20 (50kg, 60kg, 60kg) standing calf raises, faster
3x(20, 13, 5) 25kg overhead press
3x20 20kg squats. Knee isn't sore doing these but there's still a tendon that does an uncomfy snap thing if I go deep
3x15 (32, 39, 39kg) lat pull down
3x crab walks w/ orange band
60s, 30s, 20s plank
3x40s 50kg hold calf raise lunge
3x20 (50kg, 60kg, 60kg) seated slow calf raises
3x20 (50kg, 60kg, 60kg) standing calf raises, faster
3x(20, 13, 5) 25kg overhead press
3x20 20kg squats. Knee isn't sore doing these but there's still a tendon that does an uncomfy snap thing if I go deep
3x15 (32, 39, 39kg) lat pull down
3x crab walks w/ orange band
60s, 30s, 20s plank
9 PM
Note
Achilles seemed grand for the exercises and iced afterwards, but had one weird twinge when emptying some shopping in the afternoon. Iced it straight away and seems to be no adverse effects. Left calf and right shin tightness have settled a lot.
Saturday Aug 28, 2021 #
9 AM
Running (road) 16:32 3.01 km (5:29 / km) +25m 5:16 / km
ahr:146 max:168 shoes: Saucony Kinvara 2020 - 1
Another 3k tester. Felt really good. Had some tight bits in my lower legs. My left calf and kind of around my shin area on my right leg. Seemed grand running though and no problems. Nice sunny morning for it.
10 AM
Strength 20:00 [1]
Had planned on going to the gym for some non-calf bits but my nose was very runny post running so just did some bits at home. Core, RDLs, some squats, IYTs, plank and I can't remember what else.
10 PM
Note
Nose wasn't runny post shower and food so went to Portmarnock beach with some friends after lunch in town. Nice to get a dip in the sea on what is probably the last day of summer :(. Then a BBQ on the way home.
Friday Aug 27, 2021 #
Note
(rest day)
Left calf really tight and some odd tightness around the right shin/ankle area. Decided to give the legs a rest before testing running tomorrow, rather than last week when I didn't and it didn't work.
Thursday Aug 26, 2021 #
10 AM
Strength 20:00 [1]
More physio. The pain recently has more been on the sides of my achilles. This is apparently a good sign as it means there's not achilles tear, just some swelling. Got some good massage to release that.
Then some weight
12 calf raises on step warm up
3x (40, 50, 60kg) seated calf raises with step, going real slow for the deep calf
2x (40, 50kg) double leg calf raises bit quicker
Hopping and everything seemed fine afterwards but will need to ice later (pre-bed) probably. Can try another 3k run tomorrow.
Other chats about what to do in general in the gym. General recommendation was squats, hip thrusters, calf raises and single leg RDL in terms of legs.
Then some weight
12 calf raises on step warm up
3x (40, 50, 60kg) seated calf raises with step, going real slow for the deep calf
2x (40, 50kg) double leg calf raises bit quicker
Hopping and everything seemed fine afterwards but will need to ice later (pre-bed) probably. Can try another 3k run tomorrow.
Other chats about what to do in general in the gym. General recommendation was squats, hip thrusters, calf raises and single leg RDL in terms of legs.
6 PM
Swimming 20:32 0.73 km (28:19 / km) +350m 8:17 / km
ahr:102 max:116
In Lough Bray. Weird evening up there. Was sunny at home but there was this low cloud just sitting over the lake. Water was nice though, and there was also this cool effect of like steam rising off it (photos). Just togs. Swam about along the shore, mostly breaststroke though threw in a few bits of front crawl. A bit out of practice. Plenty of midges about afterwards.
Hill Walk 8:24 0.51 km (16:36 / km) +30m 12:47 / km
ahr:109 max:137
Return to car.
Hill Walk 8:58 0.55 km (16:15 / km) +15m 14:21 / km
ahr:93 max:114
To Lough Bray from the car park. Busy, got lucky to get a parking spot.
Wednesday Aug 25, 2021 #
8 AM
Strength 37:49
ahr:88 max:114
Quick morning one. Taking it easy on the legs
3x16kg 40s calf holds
2x 1 min plank
3x20 wall bridge calf raises
2x10 push ups
3x7 25kg overhead press
lat pull donw
3x10m crab walk with the orange band
3x16kg 40s calf holds
2x 1 min plank
3x20 wall bridge calf raises
2x10 push ups
3x7 25kg overhead press
lat pull donw
3x10m crab walk with the orange band
6 PM
Running (road) 16:36 2.99 km (5:34 / km) +28m 5:19 / km
ahr:139 max:166 shoes: Saucony Kinvara 2020 - 1
A run!
Easy around the valley, slow pace but felt a bit like hard work by the end. Nice evening for it with some good weather this week. Heel was very slightly sore for the first 1-2 minutes and then no problems whatsoever in any body parts.
Later in the evening, either side of the right achilles is a bit tender. The morning will be the big test.
Easy around the valley, slow pace but felt a bit like hard work by the end. Nice evening for it with some good weather this week. Heel was very slightly sore for the first 1-2 minutes and then no problems whatsoever in any body parts.
Later in the evening, either side of the right achilles is a bit tender. The morning will be the big test.
Tuesday Aug 24, 2021 #
11 AM
Strength 20:00 [1]
Physio. Originally went 20 mins too early so was pretty glad I live next door and could go back.
Good massage and then
2x 45s holds with foot parallel to floor and then slightly below parallel on step. Hopping after each set seemed fine.
2x 60kg calf raises (bar on shoulder, 2s up, 2s hold, 2s down) Bal
ance a little tricky on these at times
1x 60kg seated calf raises on step
Easy isometric holds in the morning tomorrow (3x 15kg) and then easy run ~3k and we'll see how that goes.
Good massage and then
2x 45s holds with foot parallel to floor and then slightly below parallel on step. Hopping after each set seemed fine.
2x 60kg calf raises (bar on shoulder, 2s up, 2s hold, 2s down) Bal
ance a little tricky on these at times
1x 60kg seated calf raises on step
Easy isometric holds in the morning tomorrow (3x 15kg) and then easy run ~3k and we'll see how that goes.
Monday Aug 23, 2021 #
8 AM
Strength 58:48
ahr:81 max:111
3x10 12kg RDLs
5x40s 50kg calf holds
3x8 12kg single leg calf raises
3x5 59kg lat pull down
3x40s one leg bridge holds
Achilles was grand for 7 calf raises each time and then on the 8th it was a little twingy. Odd.
5x40s 50kg calf holds
3x8 12kg single leg calf raises
3x5 59kg lat pull down
3x40s one leg bridge holds
Achilles was grand for 7 calf raises each time and then on the 8th it was a little twingy. Odd.