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Training Log Archive: markg

In the 7 days ending Nov 26:

activity # timemileskm+m
  Strength & Conditioning1 45:00
  Running1 18:45 2.17(8:37) 3.5(5:21) 25
  Total2 1:03:45 2.17 3.5 25

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MoTuWeThFrSaSu

Thursday Nov 23 #

Note

Isometrics 4 x 45s @ 30kg.

Followed by a simple set of yoga poses to loosen my back up. Lot's of stretching in the evening. Back's better but still a bit stiff in the region of the lumbar.

Wednesday Nov 22 #

1 PM

Strength & Conditioning 45:00 [3]

Calf isotonics 4 x 8 @ 5kg
Squats 4 x 5 @ 50kg
Reverse lunge 4 x 5 @ 20kg + extra step

Gave away normal lunges after feeling a little niggle in left VMO. Right lower back feeling a bit stiff after this, oops.

Tuesday Nov 21 #

1 PM

Note

Straight leg isometrics 4 x 45s @ 30kg

Yesterday was aggravate achilles day, today is soothe it again so back to isometrics. Both achilles were more sore this morning. Suspect that was the run rather than the calf raises.

Monday Nov 20 #

1 PM

Running 18:45 [2] 3.5 km (5:21 / km) +25m 5:10 / km
shoes: Asics DynaFlyte

Rehab advice was to run on isotonic days, if running, so gave it a go. There has been a definite improvement on the right side. It was a bit sore to begin and then eased up. Feeling happy about that - looking forward to Wed.

Single leg isotonic calf raises 4 x 8 @ bodyweight.

Not hard per se but harder than expected near the top (plantar flexion) end of range.

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