Training Log Archive: Torzi RobinsonIn the 7 days ending Apr 30, 2017:
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Sunday Apr 30, 2017 #
Note
(injured) (rest day)
Got SO upset yesterday - seem to be going round in circles as still have this crease pain - FB yesterday probably not a good idea!
Managed a walk today with family - not awful but not fab... :(
Reevaluation with Andy this friday - pretty sure what I'm fighting is pectinous more than hip flexor (but the massage is still effective for loosening them!)
Managed a walk today with family - not awful but not fab... :(
Reevaluation with Andy this friday - pretty sure what I'm fighting is pectinous more than hip flexor (but the massage is still effective for loosening them!)
Stretching 30:00 [1]
Saturday Apr 29, 2017 #
Strength + Conditioning 45:00 [3]
Probably not the best idea.....
Stretching 30:00 [1]
Friday Apr 28, 2017 #
Note
(injured)
Feeling pretty sad today :((( Leg not really painful and there has been so much progress but i just want to run so badly - it really is so unfair - just keep stretching and remember to stretch adductors and quads also!
Yoga 30:00 [2]
@ School - morning - a bit of pain today - v tight - -_-
Spinning 1:00:00 [4] 34.1 km (1:46 / km)
Rehab 10:00 [2]
Stretching 1:00:00 [1]
Thursday Apr 27, 2017 #
Rehab 25:00 [2]
CURRENT DAILY REHAB:
Ball) - Standing and sitting squeeze 3 x 8
- On floor squeeze 3 x 8
- Bridge and squeeze 3 x 6
Band) - Standing adduction 3 x 8 R + L
- Standing adduction 3 x 8 R + L
- Sitting and standing pull out 3 x 8
- Resisted clam 1 x12 R + L
- Resisted extension 1 x 12 R + L
Body weight) - Clams 3 x 8 R + L
- Extensions 3 x 8 R + L
- Squat 3 x 6
Ball) - Standing and sitting squeeze 3 x 8
- On floor squeeze 3 x 8
- Bridge and squeeze 3 x 6
Band) - Standing adduction 3 x 8 R + L
- Standing adduction 3 x 8 R + L
- Sitting and standing pull out 3 x 8
- Resisted clam 1 x12 R + L
- Resisted extension 1 x 12 R + L
Body weight) - Clams 3 x 8 R + L
- Extensions 3 x 8 R + L
- Squat 3 x 6
Core work 10:00 [2]
CURRENT DAILY CORE WORK:
1. Plank variation: Full 20s, Half 20s, R + L side 20s
2. Controlled crunch 10 reps
3. Roll up crunches 10 reps
4. Hollow body hold 3 reps
5. Down dog planks 10 reps
6. Leg slide back R + L 10 reps
7. Hip side lift R + L 10 reps
8. Bridge 10 reps
9. Knee plank hold 30s
After my swim set
1. Plank variation: Full 20s, Half 20s, R + L side 20s
2. Controlled crunch 10 reps
3. Roll up crunches 10 reps
4. Hollow body hold 3 reps
5. Down dog planks 10 reps
6. Leg slide back R + L 10 reps
7. Hip side lift R + L 10 reps
8. Bridge 10 reps
9. Knee plank hold 30s
After my swim set
Stretching 1:00:00 [1]
Hip flexor stretching
Swimming 1:00:00 [3] 2.6 km (23:05 / km)
Really happy i did this - leg a mix of feelings but no more than 3/10 pain
Warm up: 500m choice
ENDURANCE Set
Ascending ladder: 100m endurance, 50m pull active recovery, 50m fly fat burn
200m E, 50m PAR, 50m FFB
300m E, 50m PAR, 50m FFB
400m E, 50m PAR, 50m FFB
500m E, 50m PAR, 50m FFB
(Very little rest throughout the whole structure!)
Cool down: 100m choice
Warm up: 500m choice
ENDURANCE Set
Ascending ladder: 100m endurance, 50m pull active recovery, 50m fly fat burn
200m E, 50m PAR, 50m FFB
300m E, 50m PAR, 50m FFB
400m E, 50m PAR, 50m FFB
500m E, 50m PAR, 50m FFB
(Very little rest throughout the whole structure!)
Cool down: 100m choice
Wednesday Apr 26, 2017 #
Rehab 25:00 [2]
CURRENT DAILY REHAB:
Ball) - Standing and sitting squeeze 3 x 8
- On floor squeeze 3 x 8
- Bridge and squeeze 3 x 6
Band) - Standing adduction 3 x 8 R + L
- Standing adduction 3 x 8 R + L
- Sitting and standing pull out 3 x 8
- Resisted clam 1 x12 R + L
- Resisted extension 1 x 12 R + L
Body weight) - Clams 3 x 8 R + L
- Extensions 3 x 8 R + L
- Squat 3 x 6
Ball) - Standing and sitting squeeze 3 x 8
- On floor squeeze 3 x 8
- Bridge and squeeze 3 x 6
Band) - Standing adduction 3 x 8 R + L
- Standing adduction 3 x 8 R + L
- Sitting and standing pull out 3 x 8
- Resisted clam 1 x12 R + L
- Resisted extension 1 x 12 R + L
Body weight) - Clams 3 x 8 R + L
- Extensions 3 x 8 R + L
- Squat 3 x 6
Core work 10:00 [2]
CURRENT DAILY CORE WORK:
1. Plank variation: Full 20s, Half 20s, R + L side 20s
2. Controlled crunch 10 reps
3. Roll up crunches 10 reps
4. Hollow body hold 3 reps
5. Down dog planks 10 reps
6. Leg slide back R + L 10 reps
7. Hip side lift R + L 10 reps
8. Bridge 10 reps
9. Knee plank hold 30s
1. Plank variation: Full 20s, Half 20s, R + L side 20s
2. Controlled crunch 10 reps
3. Roll up crunches 10 reps
4. Hollow body hold 3 reps
5. Down dog planks 10 reps
6. Leg slide back R + L 10 reps
7. Hip side lift R + L 10 reps
8. Bridge 10 reps
9. Knee plank hold 30s
Stretching 30:00 [1]
Hip flexor massage and stretching
Stationary Bike 50:00 [3] 16.5 km (3:02 / km)
Bike set - not too bad on the leg
10 min warm up R3
9 x (1 min R12 Standing hard, (descending from 1 min, 45, 30, 15 and up) R8 Sprint + 3 min R4 active recovery)
5 min warm up R2
10 min warm up R3
9 x (1 min R12 Standing hard, (descending from 1 min, 45, 30, 15 and up) R8 Sprint + 3 min R4 active recovery)
5 min warm up R2
Tuesday Apr 25, 2017 #
Strength + Conditioning 30:00 [3]
Fitness blender HIIT Core and Cardio
My once weekly FB routine - felt good today - leg not too bad at all!
My once weekly FB routine - felt good today - leg not too bad at all!
Rehab 25:00 [2]
CURRENT DAILY REHAB:
Ball) - Standing and sitting squeeze 3 x 8
- On floor squeeze 3 x 8
- Bridge and squeeze 3 x 6
Band) - Standing adduction 3 x 8 R + L
- Standing adduction 3 x 8 R + L
- Sitting and standing pull out 3 x 8
- Resisted clam 1 x12 R + L
- Resisted extension 1 x 12 R + L
Body weight) - Clams 3 x 8 R + L
- Extensions 3 x 8 R + L
- Squat 3 x 6
Ball) - Standing and sitting squeeze 3 x 8
- On floor squeeze 3 x 8
- Bridge and squeeze 3 x 6
Band) - Standing adduction 3 x 8 R + L
- Standing adduction 3 x 8 R + L
- Sitting and standing pull out 3 x 8
- Resisted clam 1 x12 R + L
- Resisted extension 1 x 12 R + L
Body weight) - Clams 3 x 8 R + L
- Extensions 3 x 8 R + L
- Squat 3 x 6
Stretching 1:00:00 [1]
Hip Flexor massage and stretching
Note
No need for extra core as did a lot in my strength and conditioning session!
Monday Apr 24, 2017 #
Note
(injured)
100% logging from now! A bit forgetful this weekend!
Spinning 42:00 [4] 20.8 km (2:01 / km)
Instructors class - very hard work!
Leg not too bad either - just be wary!
Leg not too bad either - just be wary!
Rehab 25:00 [2]
CURRENT DAILY REHAB:
Ball) - Standing and sitting squeeze 3 x 8
- On floor squeeze 3 x 8
- Bridge and squeeze 3 x 6
Band) - Standing adduction 3 x 8 R + L
- Standing adduction 3 x 8 R + L
- Sitting and standing pull out 3 x 8
- Resisted clam 1 x12 R + L
- Resisted extension 1 x 12 R + L
Body weight) - Clams 3 x 8 R + L
- Extensions 3 x 8 R + L
- Squat 3 x 6
Ball) - Standing and sitting squeeze 3 x 8
- On floor squeeze 3 x 8
- Bridge and squeeze 3 x 6
Band) - Standing adduction 3 x 8 R + L
- Standing adduction 3 x 8 R + L
- Sitting and standing pull out 3 x 8
- Resisted clam 1 x12 R + L
- Resisted extension 1 x 12 R + L
Body weight) - Clams 3 x 8 R + L
- Extensions 3 x 8 R + L
- Squat 3 x 6
Core work 10:00 [2]
Will start to up core work each week:
CURRENT DAILY CORE WORK:
1. Plank variation: Full 20s, Half 20s, R + L side 20s
2. Controlled crunch 10 reps
3. Roll up crunches 10 reps
4. Hollow body hold 3 reps
5. Down dog planks 10 reps
6. Leg slide back R + L 10 reps
7. Hip side lift R + L 10 reps
8. Bridge 10 reps
9. Knee plank hold 30s
CURRENT DAILY CORE WORK:
1. Plank variation: Full 20s, Half 20s, R + L side 20s
2. Controlled crunch 10 reps
3. Roll up crunches 10 reps
4. Hollow body hold 3 reps
5. Down dog planks 10 reps
6. Leg slide back R + L 10 reps
7. Hip side lift R + L 10 reps
8. Bridge 10 reps
9. Knee plank hold 30s
Stretching 1:00:00 [1]
Daily flexor stretching!