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Training Log: jcbarask

In the last 7 days:

activity # timemileskm+m
  Workout3 2:20:00 4.35 7.0
  Total3 2:20:00 4.35 7.0
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Tuesday Dec 6 #

Workout 50:00 [3]
shoes: Nike Air Zoom Pegasus 32 red

---On bike---
15 min wu
10x 30s hard, 1 min easy
5x 1 min hard, 1 min easy
5 min mini cd
Weights -- same as last week
Core
5 min cd
Bike home
-This was another good bike workout! Doug told me to focus less on the resistance and more on pedalling quickly which I did. Again found the sweet spot with some good burn in the legs but also being able to go hard aerobically. Was around 13 for resistance on 30s with rpms around 115-120+. Went down to 12 resistance for the 1 mins but was still up there for rpm. People were walking by and cheering me on during the 1 mins which was nice. Overall really good effort on the bike.
-Weights were good. In hindsight I should not have done step ups or single leg dead lifts as they both use my abductor hallucis
-Foot is pretty sore a few hours afterwards. Swelling isn't too bad but pain is dull ache
-Heating, elevating, gently massaging, hating life

Monday Dec 5 #

Note

The plan was to try running on my foot today if there was no pain for 20 min. Spent 13.5 hours at the school with the all canadian breakfast then a full day of stuff. Spent 7.5 hours straight doing stats exam and got home just before 9. I thought it would not be wise to try running after such an exhausting day. Did 30 min of yoga and went to bed.
-----First day with no pain in foot!!

Sunday Dec 4 #

Workout 50:00 [3]
shoes: Nike Air Zoom Pegasus 32 red

---On the bike---
15 min wu
15 min tempo
3x 1 min fast, 1 min off
15 min cd
Core
Stretch
-This was probably my best bike tempo to date. Found the sweet spot where I could get my breathing up without going lactic. Really happy with this! The 1 mins were hard. Did this on the stationary bikes at the oval. Happy with this workout!!

Saturday Dec 3 #

Note

Stefan 2.0 last night -- recovering today

Friday Dec 2 #

Note

Got into physio at WinSport today. Was waiting to see what he said to decide whether to run or cross train of whether I could partake in the Parloff. So he said I tore my abductor hallucis. I likely kept straining it by running and eventually it tore leading to the bruising and swelling. It was most likely from running fast on the track causing me to overpronate. Good news it's not weight bearing or anything so it isn't implicated too too much in running. Bad news I'm back on the bike. It shouldn't set me back too badly - we came up with a plan to get me running and back on track in due time. Decided not to do any activity today.

Thursday Dec 1 #

Workout 40:00 [3] 7.0 km (5:43 / km)
shoes: Nike Air Zoom Pegasus 32 red

12 min wu
Drills
2x6x300 around 3k pace w/ 1 min recovery [62, 58, 58, 58, 58, 58] Hop on the bike, 6 x 1 min on, 1 min off
Little bit of weights
Bike home
-This was rough. Foot was feeling alright going into it - a bit sore but nothing major. Talked to Doug about it before and he said to trust my judgement. In my head I knew I probably shouldn't be running. I guess I wanted him to tell me not to run but also didn't.. Just being stupid. During the first set the pain got progressively worse but only on the rest. Decided after one set I was being an idiot and went on the bike. After that tried to do weights but was feeling pretty demoralized so just called it a day.

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