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Training Log: kPa

In the last 7 days:

activity # timemileskm+m
  Cycling3 6:47:00
  Running3 3:02:00 20.6(8:50) 33.15(5:29) 589
  S&C2 1:30:00
  Turbo1 1:00:00
  Total9 12:19:00 20.6 33.15 589
averages - sleep:5.4
«
4:46
0:00
FrSaSuMoTuWeTh

Wednesday Sep 23 #

Note

Ankle exercises and Compex

Turbo 1:00:00 [3]

6 AM

Running (easy) 59:00 [2] 6.7 mi (8:48 / mi) +188m 8:06 / mi
slept:6.5 shoes: Clifton 6

Jog around the lanes. I think I can now run pretty much normally on the flat and up a gentle incline. An improvement since Saturday. The pain is still a 3/10 though. My natural pace is a little faster but anything much faster than this makes the pain worse.

Tuesday Sep 22 #

Note

Ankle exercises and Compex
11 AM

S&C 1:00:00 [1]

I decided to go back to the gym. Clearly no one wants to go at the moment so they had a good deal on. It also means I can use the cross trainer (and anything else that might be useful)

2 sets
Suitcase deadlift 26.5kg
Step ups 2 x 12kg
Split squats 2 x 12kg
Arabesques 12kg
Angel & devil 2 x 5kg on back, 2 x 2kg on front
Hamstring curls 20 each leg
Side plank knee to chest 60s
Reverse plank 60s
Swiss ball straight leg bridge x 18
Pull ups 10/7
Push ups x 20
Captains chair leg raises x 30
2 PM

Cycling (Road) 3:46:00 [2]
slept:8.0

Road ride in the Peaks. 54 miles, 1267m +

Monday Sep 21 #

Note

Ankle exercises as previous
2 PM

Running (easy) 1:08:00 [2] 7.5 mi (9:04 / mi) +218m 8:19 / mi
slept:2.5 shoes: Sense ride 3

Mainly road and canal, a section through the fields and woods. Very similar to Saturday. Perhaps a tiny bit more pain but probably because I've been on my feet so much. My ankle is quite swollen and bruised again from the treatment on Friday.
4 PM

Cycling (road) 1:27:00 [2]

Road ride. Nearly the same route as yesterday

Sunday Sep 20 #

Note

Ankle exercises
5 PM

Cycling (road) 1:34:00 [2]
slept:5.5

Road ride. A nice day and needed some fresh air

Saturday Sep 19 #

Note

Ankle exercises as per yesterday
4 PM

Running (Easy) 55:00 [2] 6.4 mi (8:36 / mi) +183m 7:54 / mi
slept:4.5 shoes: Clifton 6

Steady run around the lanes. An improvement. Pain is still 2-3/10 but only in my ankle and dint get worse over the hour. I can force myself to mid-foot strike for a few strides at a time which I was completely unable to do before. I feel much less tense whilst running too.
Duncan advises rest tomorrow then another hour on Monday
6 PM

S&C 30:00 [1]

2 sets
Suitcase deadlift 26.5kg
Step ups 2 x 11.5kg
Split squats 2 x 11.5kg
Angel & devil 2 x 5kg on back, 2 x 2.5kg on front
Hamstring curls 20 each leg
Side plank knee to chest 60s
Reverse plank 60s
Swiss ball straight leg bridge x 18
Pull ups 10/7
Push ups x 20

Friday Sep 18 #

Note
(rest day)

Drove up from Somerset in the morning, then up to see Duncan. As I was already tired and knowing how horrendous the next 3 nights would be I had a nap when I got back rather than squeezing in a session.

Ankle exercises:
Bent knee calf raises (with Compex on soleus and peroneus)
Orbitals (with weight and wedge under heal)
Slalom walk (forwards and backwards)
Tip-toe high knee walk
Grapevines
Knee to wall stretch +++ (multiple times a day)

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FootAnkle Sprain19+days
R FootMorton's Neuroma1,028+days
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