Training Log Archive: RichTIn the 30 days ending Nov 30, 2016:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||
Wednesday Nov 30, 2016 #
10 AM
Note
Visit to Andrew Stanley at Rebound Clinic.
He reminded me that my left Achilles is calcified and that I probably need to apply the Alfredson protocol (heel drops) consistently.
He reminded me that my left Achilles is calcified and that I probably need to apply the Alfredson protocol (heel drops) consistently.
2 PM
Bike 48:00 [3]
shoes: Bike - Fondriest
Croftlands, Birkrigg, Scales, Urswicks, Birkrigg Park. Easy leg turnover - chest still too sore to work on uphills.
Tuesday Nov 29, 2016 #
1 PM
Run 38:00 [2] 2.8 mi (13:34 / mi)
shoes: Hoka Mafate trail
Easy loop of Birkrigg without Sea Wood. Autumn sunshine but very cold. Chest not too sore.
Monday Nov 28, 2016 #
10 AM
Note
Massage with Dave Jackson.
Sunday Nov 27, 2016 #
2 PM
Walk 1:10:00 [2] 3.43 mi (20:25 / mi)
Walk over Birkrigg with Rachel - autumnal.
Saturday Nov 26, 2016 #
8 AM
Note
Another poor nights sleep - still being woken up the pain in the rib.
10 AM
Run 7:00 [1] 0.5 mi (14:00 / mi)
shoes: Hoka road
Very cold clear day - hard frost. Slow shuffle down to Tennis Centre to see Rachel on Duathon set up.
Run 30:00 [1] 2.0 mi (15:00 / mi)
shoes: Hoka road
Tennis Centre down to Ropewalk and back in. Shuffle as slow as a walk :-(.
Friday Nov 25, 2016 #
Run 35:00 [2] 2.54 mi (13:47 / mi)
shoes: Hoka road
Lightburn road, down to Ropewalk, back to Swimming Pool & home.
Slow shuffle trying to go faster than a walk without taking vast lungfulls of cold air.
Left side of ribs felt uncomfortable without there being any pain.
Slow shuffle trying to go faster than a walk without taking vast lungfulls of cold air.
Left side of ribs felt uncomfortable without there being any pain.
Wednesday Nov 23, 2016 #
Walk 50:00 [2]
Down to the Ropewalk, back via Sports Centre to UVHS training.
Monday Nov 21, 2016 #
4 PM
Core 10:00 [1]
Very easy set without any weights.
Concentrating on keeping core steady so ribs & cartilage don't move tooo much.
Step Ups(20), stationary lunge(20), kayak(20), rear lunge(20), squats(20), forward lunge(20), deltoid raise(20), squats(20)
Concentrating on keeping core steady so ribs & cartilage don't move tooo much.
Step Ups(20), stationary lunge(20), kayak(20), rear lunge(20), squats(20), forward lunge(20), deltoid raise(20), squats(20)
Sunday Nov 20, 2016 #
11 AM
Walk 20:00 [1]
Walk towards Gummers How & back. Bright day.
Monday Nov 7, 2016 #
7 AM
Note
Down to the pool for an early swim. Managed to fall climbing into the pool onto my left side. Not happy. Managed to climb out and get changed but drive home was interesting as so difficult to change gear with left arm.
Rang Rachel who came to the rescue and ferried me down to A & E. X-Ray confirmed I have broken a rib and not just being a wimp. Sat on the sofa feeling sorry fr myself, and trying not to laugh, cough, get hiccups, etc. :-(
Rang Rachel who came to the rescue and ferried me down to A & E. X-Ray confirmed I have broken a rib and not just being a wimp. Sat on the sofa feeling sorry fr myself, and trying not to laugh, cough, get hiccups, etc. :-(
Sunday Nov 6, 2016 #
11 AM
Orienteering 20:00 [2]
More training near Malham. Snow and cold rain this morning. Again difficult to run at any speed.
Saturday Nov 5, 2016 #
11 AM
Orienteering 20:00 [2]
Shadowing Ben Goodwin on Malham weekend.
Slow over the tussocks, couldn't seem to get going in the cold wind.
Slow over the tussocks, couldn't seem to get going in the cold wind.
Friday Nov 4, 2016 #
7 AM
Swim 48:00 [3]
2br; 10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb); 10cr; 2br - 1550m.
Pool not too busy at 7am - felt ok.
Pool not too busy at 7am - felt ok.
9 AM
Note
Sports Coach UK Training in Ambleside all day.
Thursday Nov 3, 2016 #
4 PM
Run 26:49 [3] 2.54 mi (10:33 / mi)
ahr:135 max:133
Core 15:00 [2]
stationary lunge(20), kayak(20), plank(1min), rear lunge(20), squats(20), side plank(45secs each arm), forward lunge(20), deltoid raise(20), squats(20)
Wednesday Nov 2, 2016 #
8 AM
Swim 45:00 [3]
2br; 10cr(pb); 8cr; 10cr(pb); 8cr; 10cr(pb); 12cr; 2br - 1550m.
Pool not too busy - felt ok.
Pool not too busy - felt ok.
11 AM
Bike 1:20:00 [3]
shoes: Bike - Fondriest
Up Rakes Lane & Swarthmoor Hall to meet Rachel.
Across to Pennington, Loppergarth, Lindal, Urswick, Scales, Coast road back. Felt ok for most of it.
Across to Pennington, Loppergarth, Lindal, Urswick, Scales, Coast road back. Felt ok for most of it.
Tuesday Nov 1, 2016 #
1 PM
Run 35:19 [2] 2.67 mi (13:14 / mi)
ahr:122 max:141 shoes: Hoka Mafate trail
Out around Birkrigg - beautiful still sunny day. Just trying to shuffle along with a reasonable stride.