Training Log Archive: jcbaraskIn the 7 days ending Dec 10, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Dec 10, 2016 #
Note
off day
Friday Dec 9, 2016 #
Long Run 1:05:00 [3]
shoes: Nike Air Zoom Pegasus 32 red
8 min run to oval
50 min bike
7:30 run home
Stretch
Roll foot
-This was decent. Darren said I'm supposed to try out running for about 20 min and apparently I'm a complete masochist and decided to try it today when it was like -33. The run there wasn't actually too bad - I was nice and bundled. 50 min on stationary bike in the oval at 11 around 90-95 rpm. Sam joined for much of it which made it more enjoyable. Run back home. The running wasn't too bad - the worst part was that my buff got wet from breathing then froze and I could not breath -- so rough. Foot feels alright after this. A bit of a weird feeling underneath but really no pain on abductor hallucis and it's not any more swollen than it was last night
50 min bike
7:30 run home
Stretch
Roll foot
-This was decent. Darren said I'm supposed to try out running for about 20 min and apparently I'm a complete masochist and decided to try it today when it was like -33. The run there wasn't actually too bad - I was nice and bundled. 50 min on stationary bike in the oval at 11 around 90-95 rpm. Sam joined for much of it which made it more enjoyable. Run back home. The running wasn't too bad - the worst part was that my buff got wet from breathing then froze and I could not breath -- so rough. Foot feels alright after this. A bit of a weird feeling underneath but really no pain on abductor hallucis and it's not any more swollen than it was last night
Thursday Dec 8, 2016 #
Workout 50:00 [3]
shoes: Nike Air Zoom Pegasus 32 red
15 min wu
10x 75s hard at 13 around 115 rpm, 90s at 9 easy
10 min cd
1 set of weights
Core
Walk home
-This was pretty good. Wanted to try strides today but Mike talked me out of it - he figured having 3 more days for my foot to heal is better than anything I would have gained out of it today. Got good effort in on the bike - breathing was up and legs were burning. Didn't do single leg dead lifts because it bothered foot on Tuesday. Foot feeling good a few hours later!
10x 75s hard at 13 around 115 rpm, 90s at 9 easy
10 min cd
1 set of weights
Core
Walk home
-This was pretty good. Wanted to try strides today but Mike talked me out of it - he figured having 3 more days for my foot to heal is better than anything I would have gained out of it today. Got good effort in on the bike - breathing was up and legs were burning. Didn't do single leg dead lifts because it bothered foot on Tuesday. Foot feeling good a few hours later!
Wednesday Dec 7, 2016 #
Pool 30:00 [3]
30 min DWR
-This was alright. Had to do it solo - so sad. Wasn't that bad though
-This was alright. Had to do it solo - so sad. Wasn't that bad though
Tuesday Dec 6, 2016 #
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
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, 2016 #
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!!
-----First day with no pain in foot!!
Sunday Dec 4, 2016 #
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!!
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!!