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Training Log Archive: LeanneG

In the 7 days ending Feb 15:

activity # timemileskm+m
  Elliptical 2 3:05:00 11.5(16:06) 18.5(10:00)
  Running2 2:00:00 14.91(8:03) 24.0(5:00)
  Strength3 1:40:00
  Bike2 1:00:00 3.73(16:06) 6.0(10:00)
  Total7 7:45:00 30.14 48.5

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Saturday Feb 15 #

4 PM

Strength warm up/down 20:00 [3]

60s Snow angel
3 x 30s Toe stretch
6 x each side Cow pose with leg circles
6 breaths each side - Open book with legs fully crossed over
6 x Cow pose with one hand on lower back, twist up and down
6 x Lunge reaching up with arm, then in and tuck under opposite side
Broom stick, 1 leg reach 5x each leg
2 x 10 Front and back crawl with knees off floor

Lay on back, extend leg arm above ear on the floor. Right arm holds 6lbs weight and pushes out straight from chest. Extend arm and slowly roll over to left side, resting head on shoulder. Arm is straight up in the air holding the weight. Slowly rotate in and out 4 times.

6 x each side - Heavy kneeling weights with slow head turn

Foam roll mid back, quads, IT band, hamstrings

5 PM

Bike warm up/down 30:00 [3] 3.0 km (10:00 / km)

30 minute on the stationary bike. Calf is feeling a lot better today and the warm up was good. Calf still twinged a little here and there but definitely on the mend.

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Cumulus21 Rose Gold

Super easy on the Treadmill to feel things out. Calf felt great, absolutely no pain or issues, which is good to know. Left leg felt... weird. Kind of tingly from the knee down. No pain in the shin or issues running. Shin was sore afterwards. Iced and will likely continue with another week of bike/elliptical.

P&S, roll, ice

Friday Feb 14 #

4 PM

Bike warm up/down 30:00 [3] 3.0 km (10:00 / km)

Easy 30 min on stationary bike. Calf twinged a few times throughout. Couldn't fully extend my leg or flex calf muscle. Walking down ramps and down stairs is still quite painful and uncomfortable. Feeling frustrated.

Thursday Feb 13 #

11 AM

Strength 1:00:00 [3]

PT with Peter:
30-60s Snow angel
Open book with legs fully crossed over
Heavy kneeling weights for a week
Calf warm ups (very moderate)

Notes: Shin is a mess and so is the right calf. Everything hurts so he did some work to get blood flowing. Going back twice next week to see how things are. No race for me this weekend - can't even elliptical so I'm bound to the indoor bike for the next week.

Wednesday Feb 12 #

4 PM

Elliptical intervals 2:00:00 [3] 12.0 km (10:00 / km)

PT PreAct
30 WU, 20 x 2 min hard, 1 min easy, 30 CD
p&s, stretch, rope, roll, ice

Notes: Shin has been sore just walking so opted to do a full on workout on the elliptical. Had some good tunes so time flew by. Feeling frustrated with my shin.

Strength warm up/down 20:00 [3]

30-60s Snow angel
30-60s Toe stretch
6 x each side Cow pose with leg circles

3 x 6
Open book with legs fully crossed over

Cow pose with one hand on lower back, twist up and down

Lunge reaching up with arm, then in and tuck under opposite side

Broom stick, 1 leg reach 5x each leg

Front and back crawl with knees off floor

6x cross sit-ups

Lay on back, extend leg arm above ear on the floor. Right arm holds 6lbs weight and pushes out straight from chest. Extend arm and slowly roll over to left side, resting head on shoulder. Arm is straight up in the air holding the weight. Slowly rotate in and out 4 times.

Farmers carry 25 lbs 2 x 10

Tuesday Feb 11 #

Note
(rest day)

Monday Feb 10 #

11 AM

Elliptical 1:05:00 [3] 6.5 km (10:00 / km)

60s Snow angel
60s Toe stretch
5 x each side Cow pose with leg circles

3 x 6
Open book with legs fully crossed over
Cow pose with one hand on lower back, twist up and down
Lunge reaching up with arm, then in and tuck under opposite side
Broom stick, 1 leg reach 5x each leg
Farmers carry 25 lbs 2 x 10

1 hour Elliptical
3 x 10 Weights (shoulders, biceps), lunges, abs

Sunday Feb 9 #

3 PM

Running long 1:45:00 [3] 21.0 km (5:00 / km)
shoes: Cumulus21 Rose Gold

Calf warm up
1 hr run outside (on grass and trails)
45 minute run on elliptical
hip mob, strength x, stretch, rope, roll, ice

Notes: Shin felt terrible on the grassy uneven part of the run. I thought the soft surface would feel better, but it aggravated my shin. Once we got onto the pavement it felt the same as usual. A little bit sore, but enough that I could easily ignore and keep running. Once we got home I hopped on the treadmill and ran for as long as my shin felt good. 45 minutes was about all I had before my calf and shin started to cramp. Iced throughout the evening and hoping to stay ahead of it.

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