Friday Jun 27 |
 | Note | |
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| Well, I woke up this morning, stepped on the floor with my left foot, and promptly fell over because the pain was so bad. It's weird, I can bend my toes (the two in from my little toe) with only a little pain but not weight bear. Walking hurts now too. Any ideas anyone? I will be physioing next week hopefully if it hasn't gone over the weekend. I've got this tiny voice saying "stress fracture" which I'm hoping is totally wrong. Until then I am going to physically attach myself to my bike. |
| Cycling 40:00 [2] | |
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| Into work etc. |
Thursday Jun 26 |
| Note | |
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| This morning all my toes went crunch when I was cycling into work, and now I am in lots and lots of pain. This is not so good! |
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| C • cramp? 1 |
| Cycling 1:30:00 [2] | |
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| Lots of cycling all over the place with flat viewings etc. Didn't run as my toes are really sore. |
Wednesday Jun 25 |
| Strength 1:01:29 [3] | |
| ahr:121 max:157 shoes: Blue Saucony Grid |
| Wednesday morning strength session - in at 8am this morning, finally getting back into some kind of groove with everything. The main hint is not to even try and get Rob up. Then it's easy. Was a bit tight this morning so warmed up with 15kg instead of 20, then did:
Back squats 62.5kg 4 x 5
Lunge with OH Press 25kg 4 x 6 (these are much better now)
Bent over row 45kg 4 x 5
BB Roll outs 3 x 10
One handed land mines 17.5kg 3 x 10
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| Cycling 17:09 [2] | |
| ahr:124 max:153 shoes: Blue Saucony Grid |
| Into work, traffic was grotty as today. Why does anyone bother to drive in Edinburgh? It never ceases to amze me when the buses are so good and the roads are so clogged. Idiots. |
| Recovery 35:47 [3]4.2 mi (8:31 / mi) | |
| ahr:159 max:181 shoes: Blue Saucony Grid |
| Had a huge day at work today and didn't really feel like much, but it was good to get out and enjoy actually pleasant sunshine for half an hour. |
Tuesday Jun 24 |
| Warm up & strides 9:36 [3]1.0 mi (9:36 / mi) | |
| ahr:161 max:174 shoes: Blue Saucony Grid |
| Run to the start of intervals session with a few half hearted strides - stomach had not been good all afternoon so wasn't overly hopeful at ability to do intervals! |
| Intervals 31:39 [5]5.0 mi (6:19 / mi) | |
| ahr:189 max:197 shoes: Blue Saucony Grid |
| 5 intervals along the cycle paths - 1st two nicely measured but then haflway through the third the track turned into a goods railway and I had to improvise, so just ran 3 reps of 6 mins 22, as that was the aim per mile. Looking back at google maps that seems about right. So times were 6.14, 6.17, 6.23, 6.22, 6.23 - last two had substantial uphill and third one involved muddy paths. Certainly not feeling as quick as during orienteering intervals, but since when did I ever do about 8km of them? Good session, total jelly legs by the end. I'd never have thought I could run 5 mile intervals, especially after 16 miles at the weekend! |
| Recovery 23:21 [2]1.62 mi (14:24 / mi) | |
| ahr:174 shoes: Blue Saucony Grid |
| Two min rest between reps and run home from the end. Jelly legs! |
| Cycling 14:19 [2] | |
| ahr:114 max:153 shoes: Blue Saucony Grid |
| Cycle in from Rob's place. |
Monday Jun 23 |
| Circuits 33:57 [2] | |
| ahr:118 max:159 (rest day) shoes: Blue Saucony Grid |
| Quick core session at the Pleasance, same as usual set with 6km for everything this time, then -30 on dips and -36 on pull ups. |
| Cycling 15:56 [2] | |
| ahr:129 max:152 shoes: Blue Saucony Grid |
| Spin into work. |
| Note | |
| (rest day) |
| Although I've in essence just had a couple of rest weeks, to change around my plan and move this week from being a rest is really a lot of hard work and not really worth it - so will take this week as a rest and continue as planned. |
Sunday Jun 22 |
| Recovery 52:48 [3]4.91 mi (10:45 / mi) | |
| ahr:146 max:169 shoes: Blue Saucony Grid |
| Ouch! Ran round the Hermitage with Kir, hamstrings etc stupidly tight. Ouch! |
| Stretching 10:00 [0] | |
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| Whilst watching Family Guy with Rob. |
Saturday Jun 21 |
| Long run 2:09:19 [4]16.13 mi (8:01 / mi) | |
| ahr:175 max:185 shoes: Blue Saucony Grid |
| Heck. 16 miles flat along the canal to Winchburgh, and a bus back. Was running well until 14 miles, when suddenly I hit Broxburn and everything became pain. Think I slowed down quite a bit then, but finally made it. It's such a weird kind of pain, not like orienteering too many hills and heather pain at all. How on earth am I going to manage another ten on top?! I guess that's the point of training! Still, the pace Runners World told me to aim for was 8.15 miles, and I was quicker than that, so I guess I'm still on track! |
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| C • good effort 2 |