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Training Log Archive: Pablova

In the 7 days ending Nov 14:

activity # timemileskm+m
  Turbo4 4:10:00
  S&C4 3:45:00
  Total8 7:55:00
  [1-5]4 4:10:00

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MoTuWeThFrSaSu

Sunday Nov 14 #

11 AM

Turbo 1:08:00 [2]

12' easy ; 2',4',6',8',6',4',2' steady/hard (2' easy) ; 12' easy

Saturday Nov 13 #

10 AM

Turbo 1:00:00 [2]

12' easy ; 15',10',5' steady/hard (3' easy) ; 12' easy
2 PM

S&C 1:00:00 [0]

With Scout at BR.

Introducing and trying new exercises.

- Step calf raises
- Floor calf raises with SL RL lower
- SL balance
- Walking lunges
- Mini SL squat
- Monster walks

Friday Nov 12 #

Note

Surgeon appointment

He's happy with how the ankle is and how things are going, with the go ahead given to progress. I can start walking etc without the brace on, but will wean off it gradually. It's obviously going to get more sore and swell as I push it, just need to make sure I rest it up enough.
9 AM

S&C 1:00:00 [0]

- Leg Press
4x8 @ 30,30,40,40kg RL ; 40,40,50,50 LL
- Leg Press Calf Raises
3x10 DL @ 20kg
- Ball H'string Curls
4x12
- Step-Ups
3x12 @ 2x2kg RL (a few with no left toes down) ; 3x15 @ 2x2kg LL
- OH Squat
3x5 @ broom
- Split Squat
3x15 @ 2kg RL

Core, wobbleball in between.

Thursday Nov 11 #

11 AM

Turbo 1:02:00 [2]

12' easy, 6x5' steady/hard (2' easy), 12' easy

Wednesday Nov 10 #

9 AM

S&C 1:00:00 [0]

- SL Quad Curl
3x8 @10,10,20kg RL / 20,20,30kg LL
- Leg Press Calf Raises
3x10 DL @ 10,10,20kg
- Back Squat
4x15 @ 10,10,12.5,12.5kg
- Bridge
3x12 @ 10kg

Core in between.

Tuesday Nov 9 #

7 AM

S&C 45:00 [0]

- SL leg press
4x8 @ 20, 20, 30, 30kg (right leg)
- DL leg press calf raise
3x10 @ 10kg
- Gym ball hamstring curls
4x12 DL
- Step-ups
3x(15left,10right) w/2kg DBs to OH press (right leg step-ups had left toes down for balance)
- Split squat
3x12 w/2kg DB (right leg forward only)

Some core and left leg balance in between things.

Monday Nov 8 #

11 AM

Turbo 1:00:00 [1]

12' easy, 3x10' steady (3' easy), 12' easy

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