Training Log Archive: TorziIn the 7 days ending Jul 27, 2019:
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Saturday Jul 27, 2019 #
Note
MORNING STRETCH : Done
EVENING STRETCH: Done
Steps: 10300
PHYSIO: Did not do today to rest the hip up a little - I am sure it will feel better tommorow :)
EVENING STRETCH: Done
Steps: 10300
PHYSIO: Did not do today to rest the hip up a little - I am sure it will feel better tommorow :)
Note
Super twingey/weak and a little fearful today. There is still a lot of healing in my right hip to be done and I just have to be kind to myself. I am doing so much activity which is AMAZING and i LOVE every minute of it... but it is a process to work with, and I know that the pain and fear passes. Making sure not to test and trust the step... clear the fear <3
10 AM
Running 14:00 [2] 2.5 km (5:35 / km)
ahr:149 max:163
Super short and chilled run down to the pool. I carried my bag of swimming stuff which was quite good practice and the legs felt good! I just love running so much. However I do need to be relaxed and less tense - and mindful that the body needs rest!
11 AM
Swimming 45:00 [2] 2.0 km (22:30 / km)
I had planned to do 3km today but was running a little late.. I think this led me to feeling a little tense and rushed... and my right psoas muscle felt super stiff and twingey in the pool.
I don't know whether this was because of running down and not cooling down properly, being generally stiff, the fact I have not swam in a long time properly or being tense... I am not sure! But I still finished a decent session and i am going to stretch out and chill the rest of the day.
All will be well. Clear the fear. Trust dont test.
Warm up: 250m choice
MAIN SET: 6 x 250m swim
Cool down: 250m choice
I don't know whether this was because of running down and not cooling down properly, being generally stiff, the fact I have not swam in a long time properly or being tense... I am not sure! But I still finished a decent session and i am going to stretch out and chill the rest of the day.
All will be well. Clear the fear. Trust dont test.
Warm up: 250m choice
MAIN SET: 6 x 250m swim
Cool down: 250m choice
6 PM
Yoga 10:00 [2]
Friday Jul 26, 2019 #
Note
MORNING STRETCH : Done
EVENING STRETCH: Done
Steps: 10000
PHYSIO: Done
EVENING STRETCH: Done
Steps: 10000
PHYSIO: Done
9 AM
Cycling 1:05:00 [3] 16.25 km (4:00 / km) +308m 3:39 / km
ahr:133 max:174
Really fun off road XC/road bike ride with Dad! We went around Blue Farm then the backwords route to the Gibbet via the A3 hill section - awesome training and felt strong on the hills - all about persistance and endurance - biking is hard work! We then went home via the Royal and down Weydown Road.
10 AM
Yoga 10:00 [2]
Thursday Jul 25, 2019 #
Note
MORNING STRETCH : Done
EVENING STRETCH: Done
Steps: 14400
PHYSIO: Done
EVENING STRETCH: Done
Steps: 14400
PHYSIO: Done
8 AM
Running 55:00 9.7 km (5:40 / km) +105m 5:23 / km
ahr:163 max:189 shoes: HOKA TRAIL SHOES
Running with Becky this morning - we had to go early as possible because it is so HOT today - it was already 25 degrees at 8AM! We ran a lap around Blackdown and then back home via a cross country route, through the high street, up high lane and then through the forest home - a great route to remember for the future! It was TOUGH - Becky pushed me (in a good way) and there were some tough hills to work with.
We ran in this format:
Warm up: (2 min jog, 30s walk) x 4
FARTLEK INTERVALS: 20 x (1 min run, 1 min jog)
Cool down: 5 min jog
We ran in this format:
Warm up: (2 min jog, 30s walk) x 4
FARTLEK INTERVALS: 20 x (1 min run, 1 min jog)
Cool down: 5 min jog
5 PM
Yoga 10:00 [2]
Wednesday Jul 24, 2019 #
Note
Back in alignment yay! <3 :D
MORNING STRETCH : Done
EVENING STRETCH: Done
Steps: 18900 - me, Emily and Becky went for a long walk!
MORNING STRETCH : Done
EVENING STRETCH: Done
Steps: 18900 - me, Emily and Becky went for a long walk!
9 AM
Yoga 10:00 [2]
11 AM
Cross Trainer warm up/down 10:00 [2] 1.5 km (6:40 / km)
Warm up for S + C on the cross trainer.
Running (Treadmill ) 5:40 [2] 1.0 km (5:40 / km)
shoes: Cloud Shoes :)
Quick little run on the treadmill to try and loosen up this hip - so stiff today after yesterdays long drive!
12 PM
Strength and Conditioning 30:00 [3]
NEW S/C SESSION: 4/6
Floor:
With band: leg lifts 3 x 5 both, bridge 3 x 10
HF to hamstring rock 30s both
Mountain climbers slow 30s
Press-up full 3 x 7 (feeling a lot stronger)
Plank 30s
Side planks 30s
Bird Dog 10 both
Standing:
With band: Crab walks 10-10 x 3
Slide side lunge 15
Slide runner lunge 15
1-2-3 squats x 8
Lunge + reach 30s
Hop and single leg squat x 8 both
Jump squat 10
Ring:
4 x 30s isometric hold
40 squeezes
45s HF hold both
Abs:
20 reaches
30 reverse crunches
20 toe touch crunch
Weights:
Bicep curl 8kg x 10
20kg squat 3 x 8
20kg deadlift 3 x 8
Floor:
With band: leg lifts 3 x 5 both, bridge 3 x 10
HF to hamstring rock 30s both
Mountain climbers slow 30s
Press-up full 3 x 7 (feeling a lot stronger)
Plank 30s
Side planks 30s
Bird Dog 10 both
Standing:
With band: Crab walks 10-10 x 3
Slide side lunge 15
Slide runner lunge 15
1-2-3 squats x 8
Lunge + reach 30s
Hop and single leg squat x 8 both
Jump squat 10
Ring:
4 x 30s isometric hold
40 squeezes
45s HF hold both
Abs:
20 reaches
30 reverse crunches
20 toe touch crunch
Weights:
Bicep curl 8kg x 10
20kg squat 3 x 8
20kg deadlift 3 x 8
Spinning 40:00 [3] 20.0 km (2:00 / km)
Great Myride Spin Class session - always get good training out of these :) Lots of standing work, a big climb with accelerations and some speed work with jumps.
Hip still feeling super tight and locked up in the muscles - not painful, just feels jammed so hopefully it will loosen up over the next few days.
Hip still feeling super tight and locked up in the muscles - not painful, just feels jammed so hopefully it will loosen up over the next few days.
Tuesday Jul 23, 2019 #
Note
(rest day)
Fell a little bit out of focus the past few days, and had a LONG day of driving today which irritated my right hip a little. So called a day of complete rest today to allow re-alignment.
FOCUS back tommorow <3. We got this.
FOCUS back tommorow <3. We got this.
8 AM
Yoga 10:00 [2]
Monday Jul 22, 2019 #
6 AM
Running 50:00 [3] 7.5 km (6:40 / km) +202m 5:53 / km
ahr:147 max:184 shoes: HOKA TRAIL SHOES
Lovely early morning run down to the coast and along the cornish coast path and then back home. I ran up the entire hill without stopping - power and strength. :D
I ran in the form (9 min run, 1 min walk) x 5.
Felt good and amazed I have managed 3 days on the trot. I love running by the sea and these new trail shoes are fab.
I ran in the form (9 min run, 1 min walk) x 5.
Felt good and amazed I have managed 3 days on the trot. I love running by the sea and these new trail shoes are fab.
Sunday Jul 21, 2019 #
10 AM
Running 26:00 [3] 4.2 km (6:11 / km) +90m 5:36 / km
ahr:144 max:175 shoes: HOKA TRAIL SHOES
Warm up run for my S + C session - felt awesome to be running in 2 consecutive days for the first time in ages! Ran down to the coast and back up the tough hill with a little walking to help me up. Fun just to do a short run :) Charlie ran down with me but walked up as she was feeling a little ill!
11 AM
Strength and Conditioning 30:00 [3]
NEW S/C SESSION: 3/6
Floor:
With band: leg lifts 3 x 5 both, bridge 3 x 10
HF to hamstring rock 30s both
Mountain climbers slow 30s
Press-up full 3 x 7 (feeling a lot stronger)
Plank 30s
Side planks 30s
Bird Dog 10 both
Standing:
With band: Crab walks 10-10 x 3
Slide side lunge 15
Slide runner lunge 15
1-2-3 squats x 8
Lunge + reach 30s
Hop and single leg squat x 8 both
Jump squat 10
Ring:
4 x 30s isometric hold
40 squeezes
45s HF hold both
Abs:
20 reaches
30 reverse crunches
20 toe touch crunch
Weights:
Bicep curl 8kg x 10
20kg squat 3 x 8
20kg deadlift 3 x 8
Floor:
With band: leg lifts 3 x 5 both, bridge 3 x 10
HF to hamstring rock 30s both
Mountain climbers slow 30s
Press-up full 3 x 7 (feeling a lot stronger)
Plank 30s
Side planks 30s
Bird Dog 10 both
Standing:
With band: Crab walks 10-10 x 3
Slide side lunge 15
Slide runner lunge 15
1-2-3 squats x 8
Lunge + reach 30s
Hop and single leg squat x 8 both
Jump squat 10
Ring:
4 x 30s isometric hold
40 squeezes
45s HF hold both
Abs:
20 reaches
30 reverse crunches
20 toe touch crunch
Weights:
Bicep curl 8kg x 10
20kg squat 3 x 8
20kg deadlift 3 x 8
3 PM
Yoga 10:00 [2]
Yoga on the beach with Charlie!