Training Log Archive: LexcIn the 7 days ending Oct 27, 2019:
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Sunday Oct 27, 2019 #
11 AM
Cycling 2:04:11
ahr:159 max:198
50km Gladhouse loop +447.5m.
Good fun with Elisha, both taking it very cautiously at the start. I’ve done this loop a couple of times and both times hit the wall horrifically early. Hit the top feeling pretty good and then enjoyed the descent back into Edinburgh attacking up a few of the punchy climbs and just cruising! Good fun.
Don’t know where it’s getting my HR from, watch was strapped to my bike!
Bit gutted to not have a horrible bonk - don’t feel like I’ve earned my dinner.
Good fun with Elisha, both taking it very cautiously at the start. I’ve done this loop a couple of times and both times hit the wall horrifically early. Hit the top feeling pretty good and then enjoyed the descent back into Edinburgh attacking up a few of the punchy climbs and just cruising! Good fun.
Don’t know where it’s getting my HR from, watch was strapped to my bike!
Bit gutted to not have a horrible bonk - don’t feel like I’ve earned my dinner.
C • 4
Saturday Oct 26, 2019 #
12 PM
Running warm up/down 11:12 2.41 km (4:39 / km)
ahr:143 max:155 shoes: Nike Pegs 35 #blue
Warm up to the GYM.
Running warm up/down 8:01 1.6 km (5:01 / km)
ahr:125 max:156 shoes: Nike Zoom Fly Flyknit
Nice wee warm up and getting used to the machine.
The ALTER-G.
The ALTER-G.
Running intervals 54:33 14.0 km (3:54 / km)
ahr:157 max:190 shoes: Nike Zoom Fly Flyknit
Started with 70% body weight (as in, 30% less than normal... I think) and 1% gradient.
Session:
2 x 4mins [1min] @Tempo
——— 4mins ———
10 x 2mins [90s]
Foot felt basically no pain before the session. Got on and awh man I already love this machine. Pain stayed below 3 throughout which was class. Able to jog back home after feeling pretty alright as well.
4mins were done at 18kph — 3:20’s/km
2mins were done at 19.2kph — 3:08’s/km (the treadmill max speed)
Pretty gutted to realise the treadmill maxed out at 19.2kph so wanted to keep making it harder. Upped the gradient from 1% to 2% after the first rep, to 3% after the first 4 reps, to 4% after 8reps and for 5% for the final 30s of the last rep to simulate a bit of a kick.
Well buzzed to be running with the pain pretty minimal (though a heafty amount of artificial assistance). Got the HR right up into the good zone, working hard.
Plan is to do all my sessions on the Alter-G until I’m back and then smash out the XT for the cardio side of things!
Session:
2 x 4mins [1min] @Tempo
——— 4mins ———
10 x 2mins [90s]
Foot felt basically no pain before the session. Got on and awh man I already love this machine. Pain stayed below 3 throughout which was class. Able to jog back home after feeling pretty alright as well.
4mins were done at 18kph — 3:20’s/km
2mins were done at 19.2kph — 3:08’s/km (the treadmill max speed)
Pretty gutted to realise the treadmill maxed out at 19.2kph so wanted to keep making it harder. Upped the gradient from 1% to 2% after the first rep, to 3% after the first 4 reps, to 4% after 8reps and for 5% for the final 30s of the last rep to simulate a bit of a kick.
Well buzzed to be running with the pain pretty minimal (though a heafty amount of artificial assistance). Got the HR right up into the good zone, working hard.
Plan is to do all my sessions on the Alter-G until I’m back and then smash out the XT for the cardio side of things!
Running warm up/down 12:07 2.43 km (4:59 / km) +7m 4:55 / km
ahr:157 max:174 shoes: Nike Pegs 35 #blue
Legs felt DISGUSTING post alterG haha. Absolute blocks of lead, what a mare! Suddenly back to normal gravity and it hit hard, good fun!
Friday Oct 25, 2019 #
1 PM
Cycling 1:00:00 [2]
Kings watt bike. Hard work work these bikes...
Thursday Oct 24, 2019 #
6 PM
XT (Aquajogging) 40:00 [1]
Some nice miles with Elisha. Well, maybe 1mile. That’d be a good shift.
Cycling intervals 50:00 [3]
Watt bike in the performance gym with Elisha. 3x6mins. Horrific.
Gym 1:00:00 [0]
Gym ting. Good day all round that.
Wednesday Oct 23, 2019 #
9 AM
Cycling 30:00 [1]
6 PM
XT 50:00 [2]
On the elliptical with a good episode.
XT 1:10:00 [2]
In the pool with some good boys. Aqua jog.
Foot worse after yesterday (though simmered down to basically nothing by the afternoon) however I’m going to take that as evidence to stay away from intensity running wise and try embrace those XT hours.
Foot worse after yesterday (though simmered down to basically nothing by the afternoon) however I’m going to take that as evidence to stay away from intensity running wise and try embrace those XT hours.
Tuesday Oct 22, 2019 #
9 AM
Cycling 30:00 [1]
6 PM
Running intervals 32:35 8.57 km (3:48 / km)
ahr:131 max:157 shoes: Saucony Havok XC 2
So - if I’m racing this weekend I need to be able to deal with intervals. The foot hasn’t been bothering me really at all post Saturday run. Saw the physio today and she said that so long as my foot wasn’t worse the next day, and so long as I was doing the strengthening exercises then she was happy for me to do intervals and to race.
So yeah, started the first rep and after about 3mins I could feel things, more discomfort than I had had easy running. But I decided to continue, one rep couldn’t do that much damage - it wasn’t really that bad the discomfort. Made it to the end of the rep without things really getting all to much worse, thought I may as well try another. No difference in the level of discomfort, then the third, good, fourth, grand.
Positive news! No increase in problems. That said, the real question is how does it feel tomorrow - passed the first test but there is another step to making sure I’ve actually not done any bad. Will see how it feels and then work out how I’m going to play this season from that.
4 x 7mins [90s].
So yeah, started the first rep and after about 3mins I could feel things, more discomfort than I had had easy running. But I decided to continue, one rep couldn’t do that much damage - it wasn’t really that bad the discomfort. Made it to the end of the rep without things really getting all to much worse, thought I may as well try another. No difference in the level of discomfort, then the third, good, fourth, grand.
Positive news! No increase in problems. That said, the real question is how does it feel tomorrow - passed the first test but there is another step to making sure I’ve actually not done any bad. Will see how it feels and then work out how I’m going to play this season from that.
4 x 7mins [90s].
Cycling 35:00 [1]
Tried to warm up and down for intervals on the bike to maximise running time. *note* cycling wasn’t that great - missed drills by accident - that probably would have helped!
Monday Oct 21, 2019 #
6 PM
Running 28:52 6.0 km (4:49 / km) +18m 4:45 / km
ahr:148 max:173 shoes: Nike Pegs 35 #blue
PreGYM - no foot pain before during or after that’s nice :):)
Still discomfort but very very minimal!
Still discomfort but very very minimal!
C • foot 3
Gym 1:00:00 [0]
weight:68.9kg