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Training Log Archive: cgmacint

In the 7 days ending Feb 10:

activity # timemileskm+m
  Crosstraining7 6:45:00 41.94(9:39) 67.5(6:00)
  Pool Workout5 3:05:00 15.87 25.55
  Total12 9:50:00 57.82 93.05

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Saturday Feb 10 #

9 AM

Crosstraining 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Nike Pegasus 34 (daily trainer

Roll
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.
1 PM

Pool Workout 30:00 [3] 5.0 km (6:00 / km)

Roll
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 #

6 PM

Pool Workout 45:00 [3] 7.5 km (6:00 / km)

Roll
Pool Workout
Roll
Ice

Good workout, foot is feeling a lot better lately.

Thursday Feb 8 #

6 AM

Crosstraining 45:00 [3] 7.5 km (6:00 / km)

Roll
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.
2 PM

Crosstraining 45:00 [3] 7.5 km (6:00 / km)
shoes: Nike Pegasus 34 (daily trainer

Roll
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 #

2 PM

Pool Workout 30:00 [3] 5.0 km (6:00 / km)

Roll
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.
4 PM

Crosstraining 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Nike Pegasus 34 (daily trainer

Roll
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 #

6 AM

Pool Workout 50:00 [3]

Roll
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.
2 PM

Crosstraining 45:00 [3] 7.5 km (6:00 / km)
shoes: Nike Pegasus 34 (daily trainer

Roll
45min easy steady bike
Roll
Class

Took it light on the bike as my foot was still slightly sore.

Monday Feb 5 #

2 PM

Pool Workout 30:00 [3] 5.0 mi (6:00 / mi)

Roll
30min deepwater run
Class lab

Easy 30, couldn't roll or anything as I had a lab in the hangar right after.
4 PM

Crosstraining 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Nike Pegasus 34 (daily trainer

Roll
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 #

5 PM

Crosstraining 1:30:00 [3] 15.0 km (6:00 / km)
shoes: Nike Pegasus 34 (daily trainer

Roll
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.

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