Training Log Archive: AllyBeavenIn the 7 days ending Aug 17, 2019:
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Saturday Aug 17, 2019 #
Running (Easy) 1:19:00 [2] 13.2 km (5:59 / km) +180m 5:36 / km
Bottle of water, iron, toilet, leg swings, run.
Much the same as recent days but a little longer. Calves a bit clunky to start, left glute thing less knotty, a little ITB tightness occasionally, right leg niggle most noticeable in the ankle for a minute or two. That aside, fine.
3 sets of glute bridges, fire hydrants, the twisty leg thing James gave me to keep on top of the glutes stuff and slightly truncated sets of calf raises too.
Much the same as recent days but a little longer. Calves a bit clunky to start, left glute thing less knotty, a little ITB tightness occasionally, right leg niggle most noticeable in the ankle for a minute or two. That aside, fine.
3 sets of glute bridges, fire hydrants, the twisty leg thing James gave me to keep on top of the glutes stuff and slightly truncated sets of calf raises too.
Cycling (Easyish) 1:53:00 [2]
51.3k 447m
Out and backs up both sides of Glen Feshie on the way to work. Some grizzly bits initially but all working out after fifteen minute or so. Working a little harder in the headwind at times but no gut-busting.
Got it to the gym for ten or fifteen minutes stretching before work.
Out and backs up both sides of Glen Feshie on the way to work. Some grizzly bits initially but all working out after fifteen minute or so. Working a little harder in the headwind at times but no gut-busting.
Got it to the gym for ten or fifteen minutes stretching before work.
Friday Aug 16, 2019 #
Running (Easy) 1:10:00 [2] 11.1 km (6:18 / km) +196m 5:48 / km
Same loop as yesterday except one bonus hill at the start. A few bits and pieces still sliding back into place post cycling binge but the niggle is getting less and less noticeable. On a hungry day today. Tail end of this run an my bike ride were food fantasy territory. Bit of stretching.
Cycling (Easy) 1:58:00 [2]
55.1k 348m
The standard getting lost commute. Tailwind then headwind. If I could open my saddle bag on the move to get at my lunch I might have in the last fifteen minutes or so.
Cashews, dates and coffee then into the gym to do physio stuff. Hops, box drills and calf raises. Hadn't left time for glute stuff so will get that done after my ride home tonight.
The standard getting lost commute. Tailwind then headwind. If I could open my saddle bag on the move to get at my lunch I might have in the last fifteen minutes or so.
Cashews, dates and coffee then into the gym to do physio stuff. Hops, box drills and calf raises. Hadn't left time for glute stuff so will get that done after my ride home tonight.
Thursday Aug 15, 2019 #
Running (Easy + TEs) 1:13:00 [2] 12.1 km (6:02 / km) +132m 5:43 / km
Iron tablets, hip loosened, out the door. Half fireroad, half more interesting rooty, rocky, sodden single track. Good fun. Niggle unusual place on the fireroad, shifted to my ankle on the rougher stuff but was unnoticed for good sections. Bit of a knot up in my left glute. Feeling good.
Quick glute exercises when I got back, some stretching and a lacrosse ball into that left glute.
Quick glute exercises when I got back, some stretching and a lacrosse ball into that left glute.
Cycling (Easy) 2:00:00 [2]
55.6k, 368m
Part bike ride, part commute, part running errands. Post office to send bits of bike lights to northern Ireland, Loch Garten, my boss's house to pick up eggs.
Hungry towards the end. Good job I had a saddle bag full of food.
Part bike ride, part commute, part running errands. Post office to send bits of bike lights to northern Ireland, Loch Garten, my boss's house to pick up eggs.
Hungry towards the end. Good job I had a saddle bag full of food.
Wednesday Aug 14, 2019 #
Note
AM - physio exercises. Those box drills aren't as lightweight as they appear.
Running (Easy) 1:01:00 [2] 11.4 km (5:21 / km) +91m 5:09 / km
Bike to work the run round the loch. Feeling good. As much grizzle in the back of my left knee as there was in the right leg, I.e. not much in either. Otherwise pretty sprightly.
Will do 70' tomorrow morning then a circuitous ride to work on the afternoon.
Will do 70' tomorrow morning then a circuitous ride to work on the afternoon.
Tuesday Aug 13, 2019 #
Running (Easy ) 1:00:00 [2] 10.6 km (5:40 / km) +127m 5:20 / km
Warmed up by hoovering my room and running through a couple of leg swings and truncated sets of the physio exercises. We did a fair bit of them yesterday so I'm counting tomorrow as day 2. Full serving of the glute thing.
Ran the usual 1 hour easy loop, forestry roads and a tiny bit of single track. Niggle definitely going the right way. Felt it a little lower once or twice, nearer the ankle, and a few other tight bits from sitting in the car/cycling/getting back to running. Nothing I'd describe as painful though.
Stretched out afterwards.
Ran the usual 1 hour easy loop, forestry roads and a tiny bit of single track. Niggle definitely going the right way. Felt it a little lower once or twice, nearer the ankle, and a few other tight bits from sitting in the car/cycling/getting back to running. Nothing I'd describe as painful though.
Stretched out afterwards.
Monday Aug 12, 2019 #
Running (Easy ) 50:00 [2] 8.5 km (5:53 / km) +12m 5:50 / km
A little on the playing fields, a tiny bit in the dunes, mostly on the beach. Some soft sand, some shingle, very little firmer sand, a whole heap of groins to get my steeplecross on. Most of the climbing is probably from popping up and over the little concrete ramps at the top of the beach. Next time I book a physio appointment I'll check the tide tables first.
Really lovely actually. Leg didn't bother me too much, felt like I was skipping along happily enough. I'll do similar tomorrow.
Really lovely actually. Leg didn't bother me too much, felt like I was skipping along happily enough. I'll do similar tomorrow.
Sunday Aug 11, 2019 #
Running (Easy ) 43:00 [2] 6.7 km (6:25 / km) +164m 5:43 / km
Up and down a bike trail from the house then a loop of fireroad. Niggle still there but heading in the right direction I think.
Will get a couple of hours on the bike or turbo this evening.
Will get a couple of hours on the bike or turbo this evening.
Turbo (Easy/Moderate) 1:10:00 [2]
Couldn't be fucked cleaning my bike AGAIN so rode in the porch watching Rich Hall talk about american road movies.
Did 10' reps of slightly more purposeful pedalling to stop my concentration drifting entirely, but never get above a moderate intensity. Felt fine.
Did 10' reps of slightly more purposeful pedalling to stop my concentration drifting entirely, but never get above a moderate intensity. Felt fine.