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Training Log Archive: susan

In the 7 days ending Feb 25, 2018:

activity	#	time	miles		km		+m
Strength & Conditioning	3	2:00:00
Running	5	1:39:49	8.69	(11:29)	13.99	(7:08)	172
Orienteering	1	45:49	1.66	(27:37)	2.67	(17:10)	55
Total	7	4:25:38	10.35		16.66		227

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Sunday Feb 25, 2018 #

11 AM

Running 29:01 3.48 km (8:20 / km) +72m 7:33 / km
ahr:136 max:146 shoes: Dark blue Nimbus

Trying to learn to run with max HR 143. Bizarre! Will keep trying with this wee experiment tho.

Orienteering 45:49 2.67 km (17:10 / km) +55m 15:33 / km
ahr:125 max:150 shoes: Salomon Speedcross 3 (blue)

Controls out (also was some controls in but not garmin’d). Again trying for max 143 tho not entirely successful as I forgot. Doh.

Saturday Feb 24, 2018 #

9 AM

Running 30:55 5.0 km (6:11 / km) +75m 5:45 / km
ahr:152 max:174 shoes: Dark blue Nimbus

Wallace parkrun, shuffle shuffle for most of it (thought I’d try max 143 but felt too slow so aimed for mostly zone 2 instead).

Looks like zone 3 though mostly.

V excitingly I floored it the last 600m or so and heart behaved PERFECTLY and I realised it’s been a long time since I’ve pushed properly to my limit. Felt knackeringly good.

Running 9:09 1.12 km (8:11 / km) +11m 7:47 / km
ahr:137 max:146

Tuesday Feb 20, 2018 #

9 AM

Running 11:35 1.62 km (7:08 / km) +5m 7:02 / km
ahr:136 max:143 shoes: Dark blue Nimbus

To reformer

Strength & Conditioning (Reformer Pilates) 55:00 [1]

With Yvie again. Abdominals to failure followed by glutes to failure. Ouchies. Lots of jump boarding. Knee is fine :)

11 AM

Running 3:35 0.5 km (7:12 / km) +7m 6:44 / km
ahr:122 max:144 shoes: Dark blue Nimbus

Attempt to run home but had dog and she refused

6 PM

Strength & Conditioning (Pilates) 1:00:00 [1]

Not much strength stuff tonight but did enjoy a wee mini breakthrough on spinal rotation & keeping lower leg heavy to mat.

Monday Feb 19, 2018 #

Note

Used Search function, this is the only Physio description stuff I could find:

"Make friends with your bike" says the physio. Oh. He thinks cartilage. Oh. He thinks put the single leg squats on the back burner, & work on hip flexibility & glute strength without stressing out my knee. So (to save my rubbish memory):
theraband round top of calves, abuction / supination in standing, same in prone, combined with glute bridges (fast / slow) and alternate with single leg version.
standing on R leg, L leg at 90 degrees holding exercise ball to wall. Supinate / abduct R leg while pushing L knee against ball. No leaning! Hold for 6 seconds at a time.
single leg dancer thing, kind of like the dog peeing exercise I love so much, but in a standing position, and tip the hips to the side. Use the standing leg as a fulcrum.
Huh, make a circuit out of that. Then, remember remember, stretch it out!

That was for a sore R knee.

8 AM

Running 15:34 2.27 km (6:52 / km) +2m 6:50 / km
ahr:132 max:141 shoes: Dark blue Nimbus

Wee tester run AND keeping HR below 142 which I managed, though inclines were barely perceptible. Both knees achy but nothing more major than that. Good.

I have decided ITB was precipitated by 4 running sessions last weekend (parkrun, Belvoir x 2, Craigavon) which is far too much of a shock to the system, and then I got symptoms after the next run which was BARF on Thurs. So I can understand that.

More trigger pointing when I got home plus more concerted glute work which I will log. Wish I could remember the exercises from last time.

9 AM

Strength & Conditioning (Physio) 5:00 [1]

Band walk up & down the rug, plus 10 straight leg deadlifts each side. Feel pretty strong (though this does cause the glutes to burn) so I'm not convinced this is from glute weakness.
Trigger point work before on glutes & TFL.

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