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Training Log Archive: Torzi

In the 7 days ending Sep 21:

activity # timemileskm+m
  Running 3 5:14:00 27.03(11:37) 43.5(7:13) 1009
  Cycling 1 2:52:00 32.68(5:16) 52.6(3:16) 387
  Gym Bike 1 40:00 6.84(5:51) 11.0(3:38)
  Swimming1 34:00 0.93(36:29) 1.5(22:40)
  Strength and Conditioning 1 30:00
  Yoga 2 20:00
  Kayaking 1 16:00 1.06(15:09) 1.7(9:25) 6
  Total10 10:26:00 68.54 110.3 1402

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Saturday Sep 21 #

Note

Ms: done
Es: done
Physio: done
Steps: 23000

Sticking to foot and hip physio once a day and then extra feet if I can! :) no rush or pressure or tension!
Pain jumping around as usual! Pain mainly in the right foot and weird the side of my left calf- this only came after the run though - be mindful and strong it will be okay !! STAY STRONG <3 !
12 PM

Running 1:30:00 [3] 15.2 km (5:55 / km) +227m 5:31 / km
ahr:161 max:186 shoes: HOKA TRAIL SHOES

FAB run around Athurs Seat and Portobello today! What a beginning to move into the next phase of training! <3
I ran down to dynamic earth and forgot my keys so I had to run back whoops! Then I ran a bizarre route to Portobello and then back on the main road - but felt fab in the legs! Sore on the hills but powered through the decent amount of climb! All about exploring the runs now and I’m excited to do so!
Best thing is that my feet and hips were great - awareness but complete copeable presence which is fab. Let’s do this! ❤️

Friday Sep 20 #

Note
(rest day)

<3 BODY NEEDS A LAST BIT OF RECOVERY before returning to thriving and living and running free!
A bit meh today - didn’t have time for physio and yoga and felt out of aligmnemt. Let’s clear this pattern and story!

Ms: done
ES: done
Physio - nope
Steps: 19700

Thursday Sep 19 #

Note

MS: done
ES: done
Physio: done
Steps: 16900

Current S/C:
Floor: Planks (full, elbow, sides) 30s each
3 x 11 press-ups
10 bird dogs each leg
3 x 10 bridges (band)
20 leg lifts each leg (band)

Abs:
30 basic crunches
R oblique crunch 20
L oblique crunch 20
Reverse crunch 20
Toe Touch Crunch 20
Psoas March 20

Ring:
3 x 40s hold
2 x 30s HF hold each leg
40 squeezes

Standing:
10-10 crab walks with band x 3
Lunges 30s x 2 (forward and back)
10 split squat each leg
Slide runner lunge 15 each leg
Slide side lunge 15 each leg
123 squats x 10
Hop + 1 leg squt x 10 each leg
10 squat jumps

Weights: (if possible)
10kg squat 3 x 8
10kg deadlift 3 x 8
12 bicep curls 8kg
Lunge 10 each leg 8kg
7 AM

Running 44:00 [3] 8.1 km (5:26 / km) +127m 5:02 / km
ahr:156 max:183

LOVELY morning sunrise run around Arthur's Seat - I was a little worried with how my right arch would feel... it was a little sore but held up fine. My daily exercises have been doing it some real good.
I just love running <3 It is incredible to just go out for a 8km run, go at a good pace and feel really good for it.
You got this <3.
8 AM

Yoga 10:00 [2]

Wednesday Sep 18 #

Note

Ms : Done
Es : -
Steps :
Physio : didn’t do it today - felt very rushed so need to start prepping so I can get it in :) also did an S/C session!

Right foot arch super sore today - just keeping aware of it! I jogged to the gym and I can run on it without form change or severe pain - it’s just present and in need of loads of love <3
Also I didn’t commit to yoga / physio enough today -
You can do it all so clear the restriction fear and start planning it in from tommorow - also a new S/C session from tommorow! :)

A little bit of clearing and healing needed today <3
4 PM

Strength and Conditioning 30:00 [3]

5 PM

Gym Bike 40:00 [2] 11.0 km (3:38 / km)

VERY easy spin out on the legs today just to get movement - I am also cycling round town a bit more which is fab training without realising! Just need to chill with the training for a little while now - more emotionally than physically - just training with EASE not fear. Clearing pain when it comes up... and loving every moment of the step <3 you got this!

Tuesday Sep 17 #

Note

NEW PHASE TRUE INITIATION!
Woke up to rolling over in bed and twinging my left pelvis/pubic bone weirdly - noting for awareness but it truly feels fine! Remember from now to move the body with ease and relaxation! There is no rush, tension or pressure! Faith and freedom <3

Ms : Done
Es : Done
Steps : 11900
Physio : Done !
8 AM

Swimming 34:00 [2] 1.5 km (22:40 / km)

Very relaxed morning swim - recovery session.
I swam in the Royal Commonwealth Pool in Edi - its a great 50m pool!
Session: 600m frontcrawl, 300m pull, 200m backstroke, 100m kick, 300m frontcrawl.
I was a little nervous becasue of this mornings left hip pop... but I cleared the fear and went gently and it was fine!
9 AM

Yoga 10:00 [1]

Monday Sep 16 #

Note
(rest day)

MS: Done
ES: done
Physio: a little work on the feet - proper work starts tommorow!
Steps: 9700 - fine as a rest day :)

As today is a rest and re shift into new phase day I am just planning, doing a little physio and stretching for the feet and proper rehab starts tommorow! <3
Recovery from the weekend today! We went on a nice stroll in Culbin forest to stretch the legs out! My body actually feels awesome overall apart from my right foot arch - so the feet clearly need some work! Now that we are in this new phase I am going to make some new daily physio exercises!
Also daily yoga for the body is amazing!

PHYSIO for the feet and ankles (every single day! X 2) :
Toe separation and stretch
5 min ball rolling the feet/arches (more if poss!)
Self massage 3 mins of feet/arches/Achilles
Calf stretch variations
Band movement + stretch
Towel pickups 20
Toe grabs 20
Arch pull ups 20
‘Take off’ arch stretches 10
30s one leg balance with pulls
Write alphabet in air
Tiptoe walking 100 steps
Heel walking 50 steps
Slow calf raise eccentric double 20
Slow calf raise single leg eccentric 2 x 10
Hopping 25
(+ HEAT, ICE, IBUPROFEN, TAPING, DEEP HEAT!)

HIPS (1 x a day and not on rest days or S/C session days)
Stretches
Extensions + holds 10/5
Clams 10
Leg lifts 10
Psoas March 30
Stale bugs 6
1 leg Glute bridge 8
Dynamic lunge 10 forward / 10 back
Split squat 10
1 leg squat 10
1 leg deadlift 10

Sunday Sep 15 #

Note

MS + ES : done
Physio - a little work done on feet!
Steps: 34400 :O

A new phase of training begins tommorow now the race is done. A lot of work to do on the feet and general recovery! But excited to enter this new phase of life at peace with my body and at ease with whatever comes up <3
8 AM

Cycling race 2:52:00 [3] 52.6 km (3:16 / km) +387m 3:09 / km
ahr:129 max:173

SECTION 3 Coast to Coast: 50km XC and road bike from Fort Augustus to Fort William
Lovely morning leg spin! I really enjoyed this section. It was so much flatter overall and much better conditions. I still find XC a little scary at times which makes it more difficult - I am strong on the hills but lose a little confidence on the downhill sections! The road section was awesome - felt great!
11 AM

Running race 3:00:00 [4] 20.2 km (8:55 / km) +655m 7:40 / km
ahr:147 max:191 shoes: HOKA TRAIL SHOES

SECTION 4 Coast to Coast: Mountain Run from Fort William to Isles of Glencoe
Another holy shit moment - this was CHALLENGING! There was just SO much climbing to do so running for all of it would have been impossible - along with the extremely tough terrain - made worse by yesterday’s awful weather conditions! We ran most of the middle section and it was great - I fell pretty early on and my right foot felt a little dodgy for the rest of the run but I knew I would finish it so it will be fine. I will need to work on the feet every day for the next few weeks to sort them out!
The descent was even trickier and I fell over 15 times! It was hilarous everyone was slipping and sliding all over the place! But getting down to the road was great for a last speedy km before the kayak! What an achievement!
Hips were awesome throughout - just aware of the feet/more right foot arch now!
3 PM

Kayaking race (CHANGE TO KAYAK) 16:00 [2] 1.7 km (9:25 / km) +6m 9:15 / km
ahr:138 max:162

SECTION 5 Coast to Coast: Kayak across Isle of Glencoe
So fun to end the race! A short kayak stretch to the finish line! It was gorgeous and sunny and myself and my body couldn’t wait to finish after two days of hard work!

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