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Training Log Archive: Ginie

In the last 7 days:

activity # timemileskm+m
  Turbo trainer3 2:17:10 15.98 25.71
  Strength and conditioning1 30:00
  Total4 2:47:10 15.98 25.71


Saturday Feb 17 #

11 AM


Routine: still not great with pain at maybe 4/10. I don't know maybe it's still too early for running.
4 PM

Strength and conditioning 30:00 [1]

15min glutes + 15min core exercises
5 PM

Turbo trainer 55:10 intensity: (45:10 @2) + (10:00 @4) 25.71 km (2:09 / km)
ahr:140 max:169

10*(4min easy, 1min high resistance/off the saddle┬░ + 5min cd
Maybe pain at 1-2/10 in the leg when standing up.

Friday Feb 16 #

11 AM


Routine: still some bad DOMS in the calf. Pain maybe 2/10 so did 3 sets of skipping.

Thursday Feb 15 #

11 AM


Calf muscle having some heavy DOMS today - not sure if it's from the stretching or foam rolling yesterday! Anyway it'll be gone in a day but it was affecting my balance a bit trying to 'run' and made me feel a bit imbalanced.
Routine: pain maybe slightly lower compare to yesterday (3/10 although with the calf DOMS at the same location it's hard to tell!) so did 2 sets of skipping.
12 PM

Turbo trainer 41:54 [2]
ahr:120 max:152

Higher resistance than previous times with a few stand ups.

Wednesday Feb 14 #

11 AM


'Loading' routine: pain about 3/10 for the running repeats, up to 4/10 at the end with the skipping (did only one set). Returned to 1/10 when walking afterwards.
Spent a good 20 min after to foam roll and strecth.

Tuesday Feb 13 #


Appointment with James today. My walking has improved a lot over the last week - I can walk normally and only feel a small discomfort at the joint location.
So James thinks we can start slowly loading the leg again by some gentle jogging. The routine to start the loading is: warm up made of gentle walking, then high knee walking; followed by some gentle jog almost on the spot and then about 4/5 times (depending on pain levels) 10 meters of gentle running. Last drill is skipping (without a rope): about 60 tiny jumps on mats for one set. Repeat once or twice depending on pain level.
Also allowed to start increasing the resistance on the bike so should be able to get some good workouts on the turbo now.
Next appointment next thursday where hopefully we can plan a return to running.

Monday Feb 12 #

12 PM

Turbo trainer 40:06 [2]
ahr:100 max:125

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