Training Log Archive: shotgunmcosIn the 7 days ending Sep 18, 2016:
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Sunday Sep 18, 2016 #
10 AM
Strength (Rehab ) 21:00 [4]
slept:8.5
Another round of shoulder band exercises
Still 4/5 effort on injured shoulder but getting to grips with the exercises
The DOMS from the 14x 200m sprints are something evil. Playing with Zoe is pain cave today!
Still 4/5 effort on injured shoulder but getting to grips with the exercises
The DOMS from the 14x 200m sprints are something evil. Playing with Zoe is pain cave today!
9 PM
Strength (Rebuild) 38:00 [3]
2 more rounds of shoulder band exercises
DOMS today were just not funny. Took Zoe to the pool and water helped.
Hope to try a swim and Kayak erg this week. Definitely start running as soon as legs allow
DOMS today were just not funny. Took Zoe to the pool and water helped.
Hope to try a swim and Kayak erg this week. Definitely start running as soon as legs allow
Saturday Sep 17, 2016 #
1 PM
Strength (Rehab) 26:00 [4]
A round of shoulder band exercises
Legs ooh. Glutes, groins, hammers, hip flexors. ..
Legs ooh. Glutes, groins, hammers, hip flexors. ..
Walk 1:10:00 [1] 5.5 km (4.7 kph) +36m
shoes: Soloman XA PRO
Up and down to my moms pushing Zoe in the trike. Lovely Autumn day
7 PM
Strength (Rehab ) 21:00 [4]
Another round of shoulder band exercises
Friday Sep 16, 2016 #
8 AM
Strength (Rehab) 24:00 [4]
Shoulder exercises with the band. I don't have to do them with my good shoulder too but I do anyway to get a feel for how it should feel at full strength.
5 PM
Running (Track) 40:00 [5] 6.0 km (6:40 / km)
slept:6.0 shoes: NB 1080 White
Broken sleep. Zoe has fever.
So not bouncing with energy for this session. Company marathon challenge. Team of 15 so my bit was 14x 200m as hard as I could go. Warm up as a group was fun but the reps were torture. Body doesn't know what hit it. Great spirit and good craic. I'll know about it tomorrow
So not bouncing with energy for this session. Company marathon challenge. Team of 15 so my bit was 14x 200m as hard as I could go. Warm up as a group was fun but the reps were torture. Body doesn't know what hit it. Great spirit and good craic. I'll know about it tomorrow
Thursday Sep 15, 2016 #
Strength (Rehab) 20:00 [4]
Back to fracture clinic this morning. I'd be lying if I said I was not anxious. Good news. No surgery, bones healing, full RoM, good strength and just needs time says Doc.
Physio gave me 6 exercises to do with a band 3 times a day. Could just about complete the reps on my first set. Hurt but hitting the spot.
Swimming actually recommended and stay away from the erg or anything heavy
Physio gave me 6 exercises to do with a band 3 times a day. Could just about complete the reps on my first set. Hurt but hitting the spot.
Swimming actually recommended and stay away from the erg or anything heavy
Monday Sep 12, 2016 #
1 PM
Running 37:09 7.3 km (5:05 / km) +46m 4:56 / km
ahr:155 max:182 shoes: NB 1080 Blue
Ugh 16 degrees and 93% humidity. Gasped for oxygen running up little hills. Legs didn't like little hills, didn't like running, didn't like the cool temp, didn't like the rain :-( 13 mins over threshold on a lunchtime get around town run is a statement about fitness. Garmin suggested my threshold pace is 4:29/km and I should get 51 hours rest before attempting such a run again! Depressing start but its a start nonetheless.
I've run 260km this whole year. That's an average of 7km or 1 short run a week. Glaringly obvious focus for winter
I've run 260km this whole year. That's an average of 7km or 1 short run a week. Glaringly obvious focus for winter