Training Log Archive: cgmacintIn the 7 days ending Feb 10, 2018:
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Saturday Feb 10, 2018 #
Crosstraining 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Nike Pegasus 34 (daily trainer
Glute activation
60min steady bike
Hip mob
PSSR
Good 60min today, slowly progressed the effort throughout to a good pace. Brought the good bike up to the track to cheer on the guys running their workout which helped pass the time.
Pool Workout 30:00 [3] 5.0 km (6:00 / km)
30min deep water run
Good 30, feeling good in the pool, foot isnt bothered at all in the pool anymore so good progress.
Friday Feb 9, 2018 #
Pool Workout 45:00 [3] 7.5 km (6:00 / km)
Pool Workout
Roll
Ice
Good workout, foot is feeling a lot better lately.
Thursday Feb 8, 2018 #
Crosstraining 45:00 [3] 7.5 km (6:00 / km)
45min pool workout
3x3 90sec w 30sec between reps and 60sec between sets
Hip mob
Med ball + band chops
SR
Foot feeling better today, didn't wear the boot today and so far so good. I'm going to start only wearing it when I have a lot of walking to do. Start building up strength on it. Easy bike later today.
Crosstraining 45:00 [3] 7.5 km (6:00 / km)
shoes: Nike Pegasus 34 (daily trainer
45min bike
Weights
Roll
Good session. Foot was feeling better today. Only minimal lingering discomfort so I think taking it easier on the bike as been really helping. At 4 weeks into recovery so I can see the light at the end of the tunnel, just don't want to stress it too much too early. Going to see Jo as soon as I can to start testing the foot to develop an action plan going forward.
Wednesday Feb 7, 2018 #
Pool Workout 30:00 [3] 5.0 km (6:00 / km)
30min deep water run
Class
Foot feeling better today, allowing it to recover a bit better on the bike seems to be doing it some good.
Crosstraining 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Nike Pegasus 34 (daily trainer
60min steady bike (somewhat of a progression)
Hip mob
PSSR
Ice
Good bike, got a really good steady effort in both mentally and physically. I got to an effort where I could feel the stress getting tough and I just sat at it for the remaining 30min or so. Although it wasn't as intense as before, this is still giving me a really good aerobic workout while also allowing my foot to recover. Best of both worlds I guess.
Tuesday Feb 6, 2018 #
Pool Workout 50:00 [3]
Okey Dokey ball
Pool workout (easy ABC's)
Intervals in deep end
Deep end run 9min
Hip mob
Med ball + band chops
SR
Ice
Good session, had to go to deep end for intervals, still not comfortable with impact. Although I got to the same level/HR that I would get to in the shallow end which is good.
Crosstraining 45:00 [3] 7.5 km (6:00 / km)
shoes: Nike Pegasus 34 (daily trainer
45min easy steady bike
Roll
Class
Took it light on the bike as my foot was still slightly sore.
Monday Feb 5, 2018 #
Pool Workout 30:00 [3] 5.0 mi (6:00 / mi)
30min deepwater run
Class lab
Easy 30, couldn't roll or anything as I had a lab in the hangar right after.
Crosstraining 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Nike Pegasus 34 (daily trainer
15min WU bike
4x 1/2/1 w 1min rec. between reps, and 2min between sets
15min CD bike
Hip mob
PSSR
Ice
Foot wasn't feeling great, the hard intervals bothered it a bit, not crazy but enough. Going to take it more easy on the bike for a bit to allow better recovery.
Sunday Feb 4, 2018 #
Crosstraining 1:30:00 [3] 15.0 km (6:00 / km)
shoes: Nike Pegasus 34 (daily trainer
60min steady bike
Roll
30min deep water run
Hip mob
Roll
Weights
Foot bothering me a little today, not too bad though. Took it easy on the bike to not aggravate it but made up for it in the weight room.