Training Log Archive: FEIn the 31 days ending Mar 31, 2012:
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Saturday Mar 31, 2012 #
Note
(injured)
Went to order the Giant Defy 1 race bike this morning, Got the fitting done and luck was in, the correct frame had only just been delivered. Had goose pimples 3 hours later when I walked out complete with the bike and all the kit!. Even got an unexpected 10% discount as it was their 1st birthday.
The shop is planning to set up its own team later this year and have twice weekly rides and its only 200m from home, Wednesday after work and Saturday mornings.
A couple of minutes at moderate loading on the turbo in the shop was enough to aggravate the calf, so iced a few times.
The shop is planning to set up its own team later this year and have twice weekly rides and its only 200m from home, Wednesday after work and Saturday mornings.
A couple of minutes at moderate loading on the turbo in the shop was enough to aggravate the calf, so iced a few times.
Friday Mar 30, 2012 #
Stretching/extensions (2 x 5 mins) 10:00 [1]
Thursday Mar 29, 2012 #
Note
(injured) (rest day)
Another bike shop visit. Three months since original injury. Hindsight is wonderful........
Wednesday Mar 28, 2012 #
Note
(injured) (rest day)
IOW trip for work, 4 hrs travelling, calf not great so took ibu all day.
Seems to take 48 hours for a full reaction to overdoing it, but feel nothing at the time. Frustrating!!!
Seems to take 48 hours for a full reaction to overdoing it, but feel nothing at the time. Frustrating!!!
Tuesday Mar 27, 2012 #
Note
(injured) (rest day)
Hip flexors aching from yesterday, midday calf started to tighten up. Took 400ibu.
Monday Mar 26, 2012 #
Spinning (Spin Class) 57:00 [4]
Unplanned Spin Class, no bike available in gym so went into spinning room where class was due to begin, instructor was so helpful with getting right position on bike I stayed. Couldn't do the standing up stuff and ended up using both legs for last 15mins. Really enjoyed it.
Sunday Mar 25, 2012 #
Stretching/extensions 8:00 [1]
Walked 2k, which was far enough.
Spent an hour driving around trying to work out the safest cycling routes to work. Some scary roundabouts and 6 lane traffic lights, but also some off and on road cycle lanes.
Spent an hour driving around trying to work out the safest cycling routes to work. Some scary roundabouts and 6 lane traffic lights, but also some off and on road cycle lanes.
Saturday Mar 24, 2012 #
Note
(injured) (rest day)
Forgot to stretch. Visiting shops to buy a road bike.
Friday Mar 23, 2012 #
Stretching/extensions (2 x 5 mins) 10:00 [1]
Thursday Mar 22, 2012 #
Body conditioning 40:00 [2]
5 - balance, 20 - upper body, 10 - pliates, 5 - wu wd.
Really unfit struggled on everything even the balance. Still ended up enjoying it.
Really unfit struggled on everything even the balance. Still ended up enjoying it.
Stretching/extensions (V easy 4 times during day) 10:00 [1]
Wednesday Mar 21, 2012 #
Note
(injured) (rest day)
Not hot, hopefully OK to stretch tomorrow
Tuesday Mar 20, 2012 #
Note
(injured) (rest day)
Calf tight and warm today. TLC for next 48hrs.
Looks like last 3 days have cumulatively aggravated injury.
Looks like last 3 days have cumulatively aggravated injury.
Monday Mar 19, 2012 #
11 AM
Stretching/extensions 16:00 [1]
6 min stretching, Right: Floor 8 2-leg r/d + 8 1-leg d(4s). Left: Floor 8 r/d + Step 8 r/d.
1 PM
Spinning 30:00 [2]
8 x 3min with 15s stretch break, plus wu wd. Around 215W.
Borrowed gym HRM: Typically 117-133 over 3min. Max 142. Good to start some CV.
Iced and one ibu in the evening, felt better than last spinnning.
Borrowed gym HRM: Typically 117-133 over 3min. Max 142. Good to start some CV.
Iced and one ibu in the evening, felt better than last spinnning.
Sunday Mar 18, 2012 #
Stretching/extensions 25:00 [1]
2 x 6min, 2 x 16 two leg r/d. Dorsiflexion 70mm left (70 current max-ankle), 87mm right (90 target-calf/110 normal max)
Saturday Mar 17, 2012 #
Walking race 38:42 [1] 3.75 km (10:19 / km) +150m 8:36 / km
Frith Fuel Allotments - SN Score Event - Visited all the controls.
Shuffled at least 30% and fast walked the rest. 10min behind winner. Good to see so many youngsters and parents enjoying themselves, Well planned.
Felt fine throughout. Precautionary icing afterwards, took one ibu in evening. Will skip raises/drops today.
Shuffled at least 30% and fast walked the rest. 10min behind winner. Good to see so many youngsters and parents enjoying themselves, Well planned.
Felt fine throughout. Precautionary icing afterwards, took one ibu in evening. Will skip raises/drops today.
Stretching/extensions (2 x 4min easy) 8:00 [1]
Friday Mar 16, 2012 #
Stretching/extensions 25:00 [1]
2 x 7.30min stretching. 20 x two legged floor raise/drops (50:50)
Beginning to experience aching muscles again, good feeling!
Beginning to experience aching muscles again, good feeling!
Thursday Mar 15, 2012 #
11 AM
Stretching/extensions (Intro 2 footed raise/drop) 5:00 [1]
1 PM
Spinning 25:00 [2]
Stopped every 3mins for 15s to ease any tightness. Started at 140W, 200-220W for last 10mins. Felt OK throughout.
Iced afterwards, 400ibu, skipped afternoon/evening stretching, just in case.
Iced afterwards, 400ibu, skipped afternoon/evening stretching, just in case.
Core & legs (10 wu, 5 pliates) 15:00 [1]
Wednesday Mar 14, 2012 #
Stretching/extensions (2 x 6mins + balance) 15:00 [1]
Tuesday Mar 13, 2012 #
Note
(injured)
Saw physio, who was training some students. Had another ultrasound scan, tear looked more irregular but smaller, just some disruption round the edges. Wondered whether I had a classic gunshot tear originally. Got told off for walking on treadmill at 13% "typical orienteer not necessary" , Advised to keep stretching & raises seperate from any cross training to avoid overtiring. Can restart stretching, raise/drops on both legs biased to good leg and increase loading over a few days and cross training.
Not used to a physio that pushes you along, guess thats the difference with an experienced sports physio.
Not used to a physio that pushes you along, guess thats the difference with an experienced sports physio.
Stretching/extensions (3 x 5mins) 15:00 [1]
Monday Mar 12, 2012 #
Note
(injured) (rest day)
Icing had worked well yesterday. Then had to drive to S London for meeting, braking painful on the way back.
Sunday Mar 11, 2012 #
Note
(injured) (rest day)
Lots of icing.
Newlands Corner, walked 200m sat down, soaked up the sun admiring the view whilst the rest walked.
Probably more enjoyable than flogging round the brambles at the Midlands Champs!
Cancelled JK Entry.
Newlands Corner, walked 200m sat down, soaked up the sun admiring the view whilst the rest walked.
Probably more enjoyable than flogging round the brambles at the Midlands Champs!
Cancelled JK Entry.
Saturday Mar 10, 2012 #
Note
(injured) (rest day)
Definitely damaged again, took around 60s halfway up first length loosening limbs in the pool (far too cold).
With luck and TLC, it might take 10-16 days to recover and get back to where I was on Thursday.
At least I know Route 1:
Stage 1: 3-7 days RICE - avoid aggravating injury.
Stage 2: Then 7-10 days vigorous but tolerable stretching to align scar tissue, some easy balance exercises.
Stage 3: 7-10 days floor raises/drops, moderate balance exercises.
Stage 4; 7-10 days step raises/drops, normal balance exercises.
Stage 5: Then restart jogging - easy!!!
Got home and found our 18 year old cat dead in the front garden, tears all round. Sh't happens - hopefully not in 3s.
With luck and TLC, it might take 10-16 days to recover and get back to where I was on Thursday.
At least I know Route 1:
Stage 1: 3-7 days RICE - avoid aggravating injury.
Stage 2: Then 7-10 days vigorous but tolerable stretching to align scar tissue, some easy balance exercises.
Stage 3: 7-10 days floor raises/drops, moderate balance exercises.
Stage 4; 7-10 days step raises/drops, normal balance exercises.
Stage 5: Then restart jogging - easy!!!
Got home and found our 18 year old cat dead in the front garden, tears all round. Sh't happens - hopefully not in 3s.
Friday Mar 9, 2012 #
Stretching/extensions 7:30 [1]
Unsure if the tightness in the pool caused any damage, so no raises/drops today
Thursday Mar 8, 2012 #
Stretching/extensions 20:00 [1]
9 floor raise/drops (6 am, 3 pm). 2 x 5mins stretching.
Walking (Up to 13%, but slowly) 7:30 [1]
27 days since last session in gym.
Spinning 7:30 [2]
Just testing the calf, around 200W. Fine.
Swimming 1:00 [1]
Water too cold for calf, started to tighten up, got out quick! (bit sore now)
Rehab 10:00 [0]
Trying to loosen/massage muscles.
Wednesday Mar 7, 2012 #
Note
(injured)
Saw physio - good news, at long last! Had to do calf raises on both legs 48 left, 38 on right (much lower). Only expected to do a couple, even the physio was surprised. Big confidence boost as calf feels very beaten up in different areas a lot of the time and pushing the stretching along has been an act of faith.
Cleared to cross train.
Next 7 days: 20 x calf raise followed by 10s slow calf drop on each leg, daily. Plus stretching.
8 - 14 days: As above, but over a step. Plus stretching.
Go back in 14 days and hopefully cleared to start some jogging.
Cleared to cross train.
Next 7 days: 20 x calf raise followed by 10s slow calf drop on each leg, daily. Plus stretching.
8 - 14 days: As above, but over a step. Plus stretching.
Go back in 14 days and hopefully cleared to start some jogging.
Stretching/extensions 20:00 [1]
14 days seems ambititious/challenging, so sneeked in 6 floor exts before bed.
Tuesday Mar 6, 2012 #
Stretching/extensions 10:00 [1]
Monday Mar 5, 2012 #
Stretching/extensions 10:00 [1]
Sunday Mar 4, 2012 #
Note
(injured)
Woke in the night with calf throbbing, Unfortunately the injury is exactly where it is natural to rest my left knee when asleep. Its not happened for over a week, but had been more frequent previously. Suspect it explains exceptionally slow recovery.
Walking (O Event) 1:05:00 [1]
Woolbeding Common - GO - Very Short Green - 2.7k 110m - 41.58
Took on the W75+, M70S+. Last to register accompanied with mutterings of "mad to start", clearly not many EOD as it was chucking it down. Have to admit to thoroughly enjoying it, quite technical in places due to vagueness of area, which was more noticeable walking. Snowing by the finish. Sore but no strains.
Took on the W75+, M70S+. Last to register accompanied with mutterings of "mad to start", clearly not many EOD as it was chucking it down. Have to admit to thoroughly enjoying it, quite technical in places due to vagueness of area, which was more noticeable walking. Snowing by the finish. Sore but no strains.
Saturday Mar 3, 2012 #
Stretching/extensions (2 sets) 15:00 [1]
Walking 30:00 [1]
St Martha's Hill
Friday Mar 2, 2012 #
Stretching/extensions 20:00 [1]
3 sets, taking longer than I thought.
Walking 30:00 [1]
Explored the triangle office/Whitmoor Common/Chitty Common (OS spelling) - one huge long swamp.
Less tender over the last 2 days. Now sore just above achilles (old injury) caused by not pushing through toes and too straighter leg. Stretching progressing well.
Less tender over the last 2 days. Now sore just above achilles (old injury) caused by not pushing through toes and too straighter leg. Stretching progressing well.
Thursday Mar 1, 2012 #
Stretching/extensions 11:00 [1]
Feel I ought to be doing 3 sessions of stretching, should trust own instincts and not have started 3rd.