Friday Feb 29 |
 | physio 20:00 [2] | |
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| Consultation session with Fran, talked over year planner and she loosened off around ankle and foot. Then into gym - started running! Just up and down hall a bit, felt fine. Start off with 5 mins or so on even ground - track ideal. Then some balance work on vibrosphere, big blue thing (!), wobble boards etc. |
| running 2:00 [3] | |
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| first time back running at physio - felt ok. |
| Note | |
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| Went to see Editors at NIA - standing up all evening and a bit of dancing and ankle felt alright - fine next day although ears still ringing! |
Thursday Feb 28 |
| Note | |
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| Was planning on going training at the track but really tired all day, needed to rest when I got home and also had a lot of school work. |
Wednesday Feb 27 |
| swimming 27:00 [3] 1.25 km (21:36 / km) | |
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| 50m warm up then 3x400m, about 9 mins each.
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| swimming 10:00 [3] | |
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| Bit of pool running and jumping in deep end. |
Tuesday Feb 26 |
| athletics warm up/down 15:00 [1] | |
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| Training at Balcarras - was able to do almost everything.
Warm up, bit of bball (walking), foot exercises tiptoe and inside ok, heels and outside of feet hurt tendons in foot and had to stop after a 2 reps. Also did ankle drives/ankling x3 while others were bounding.
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| weights (technique) 10:00 [2] | |
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| Stick work - all fine. |
| core stability 15:00 [2] | |
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| Pilates stuff while others were doing event work. Also did a bit of javelin tech - felt really nice! |
| strength/conditioning 15:00 [3] | |
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| Medicine Ball tests. |
| circuits 10:00 [3] | |
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| Short circuit at the end of the session. |
| stretching warm up/down 5:00 [1] | |
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Monday Feb 25 |
| physio 1:00:00 [3] | |
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| Physio gym session. Am able to do more and more so sessions are getting longer!
Warm up on bike
Squats (gym ball) 1.5k weights, Lunges 4.5k weights. x10 x 2
Gym ball core work
Few drills, tiptoe, heels, ankle drives and opposite ankley drill (which i really can't think of a name for...)
Running on trampette 3min x 3
Vibrosphere 3 mins total
Wobble boards
Squishy balance thing!
Calf raises
Stretches |
Saturday Feb 23 |
| cycling long 1:40:00 [3] 27 km (3:42 / km) +500m 3:23 / km | |
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| Cycling on trails round Forest of Dean - about 25 min down from cycle centre to Mallards Pike, over to Rising Sun for lunch then 70 min ride from Rising Sun along trail up through Cannop Ponds and circuit around Beechenhurst - including about 25 mins solid gradual uphill. Hire bike surprisingly good except the saddle kept slipping down...
Downhill sections made up for the hills - got up to some pretty good speeds! |
Friday Feb 22 |
| physio 15:00 [2] | |
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| Consultation with Fran - massaged around the ankle to try and loosen off tension on medial side and achilles. Then a bit of stuff in the gym - no time to get running so start that next Fri. |
| Note | |
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| Drove over to Oxford and back for Get Cape gig, almost 4 hrs driving, 3km walking in/out and around town and 3 hrs standing at gig - quite hard on the ankle but I did survive it without too much trouble - progress! |
Monday Feb 18 |
| physio 45:00 [2] | |
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| Physio on my own, all the stuff from Monday plus some core stability, warm up on bike. Did 5 mins running on trampette but then foot hurt, though ankle not a problem. Still not feeling 100% so not exerting myself too much. |
Sunday Feb 17 |
| orienteering 40:00 [1] 1.7 km (23:32 / km) +15m 22:32 / km | |
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| Walked round a white course - yes a WHITE course - with Jo and 6 year old girl called Sarah, who was more interested in playing in the forest than orienteering... still was a lovely day and ankle survived aswell, just nice to be out! |
Friday Feb 15 |
| physio 20:00 [3] | |
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| Consultation - introduced lots of new stuff, running on trampette, lunges and squats with heavier weights, squats on wobble board, one leg on vibrosphere and wobble boardsn, and started to do some athletics drills like ankle drives, walking on tiptoe/heels... hopefully jogging by next week. |
Thursday Feb 14 |
| Note | |
| (sick) |
| Not feeling too good today, gone down with a sore throat this morning and just general cold. |
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| C • Oi! 1 |
Tuesday Feb 12 |
| cycling warm up/down 5:40 [3] 3 km (1:53 / km) | |
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| resistance level 2, stationary bike |
| physio 30:00 [2] | |
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| gym at CC |
Monday Feb 11 |
| cycling 29:00 [3] 4.95 mi (5:50 / mi) | |
| slept:6.0 weight:63kg |
| After school short ride up to Cam Arms, down canal to Tudor arms then a mile further towards Purton, turn round and came home. |
| stretching 5:00 [1] | |
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Sunday Feb 10 |
| cycling long 50:00 [3] 9.9 mi (5:02 / mi) +30m 3:07 / km | |
| slept:9.0 (injured) |
| Out to Halmore in 15 mins, best ever I think! Down to Purton and back along canal towpath all the way to Camb. Arms bridge, to lengthen and avoid WWT traffic, pretty slow along towpath. Under 5min back from Cambridge arms, was going pretty well! |
| physio 5:00 [1] | |
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| ankle exercises |
| weights 10:00 [2] | |
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| stick work, not too much trouble but just have to be careful with squats, dont go too low as i havn't got the flexibility or strength in the ankles. |
| core stability 15:00 [1] | |
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| pilates stuff |
| circuits 5:00 [3] | |
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| short circuit |
| strength/conditioning 5:00 [2] | |
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| medicine ball in the garden, bit wet so gave up after a bit as the ball was too muddy and slippery! |
| stretching warm up/down 10:00 [1] | |
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Saturday Feb 9 |
| Note | |
| slept:9.0 (injured) (rest day) |
| Was planning to go out on bike but Mum reckoned I should give the foot a day's rest, as the tendons along the top are still pretty painful. Tried not to do too much walking all day! |
Friday Feb 8 |
| physio 30:00 [2] | |
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| Session at Courtyard Clinic same as Tue. |
| cycling warm up/down 5:30 [3] 3 km (1:50 / km) | |
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| Warm up on stationary bike though I was going pretty fast! |
| swimming 30:00 [4] 1.3 km (23:05 / km) | |
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| 5x250m, approx 6 mins each time with 2min recovery. Was really motoring, feeling really good. Stratford Park period 3-4, was a nice break from school! |
| swimming 10:00 [3] 0.1 km (1:40:00 / km) | |
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| Bit of pool running and warming up and down. |
Thursday Feb 7 |
| Note | |
| (injured) (rest day) |
| Hardly had any time in last couple of days, no daylight to go out on bike when got back from school and no suitable pool times! |
Tuesday Feb 5 |
| cycling warm up/down 5:50 [3] 3 km (1:57 / km) | |
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| Warm up on stationary bike at courtyard clinic. |
| physio 30:00 [2] | |
| slept:6.5 (injured) |
| Squats, lunges, calf raises, wobble board, vibrosphere, trampette, gym ball work. On my own, got through it all pretty quickly and no probs. |
| swimming 55:00 [3] 1.2 km (45:50 / km) | |
| (injured) |
| Went to the pool after physio - lane was a bit full and only takes one slow person to hold everyone up! Actual swimming was really good, ankle much better than when I went last week, hardly felt it at all. No idea how far I swam but mustve been at least 1km, was there for nearly an hour and swimming most of the time. Tried bit of pool running, like 30s sprints (water at shoulder level) and just walking on tiptoe in the pool and stuff. |
Monday Feb 4 |
| stretching 10:00 [1] | |
| (rest day) |
| Just a bit of stretching in front of TV. |
| weights 10:00 [2] | |
| (injured) |
| Thought I'd try some of the stick work, got about half way through and ankle got a bit achy so decided I'd done enough. Didnt want to push it in the squats, just went as far as I have been with the physio. |
Sunday Feb 3 |
| Note | |
| slept:9.0 (injured) |
| Went to SW Squad session at Bath although obviously didn't do much, was good to keep in touch and still feel like I got a lot out of it.
Morning watched HJ coaching session from Dale & Simon.
Workshop on injury prevention by Mobilis Performance - very interesting, looking at biomechanical causes of injuries mostly related to pelvis out of alignment. 3 phases: normalise, stabilise, functionalise - no point in stabilising in wrong position. Showed some exercises for diagnosis, currently L leg slightly longer than right but R not moving properly - perhaps because I've only just come out of the boot. Should keep an eye on that, test every so often. Hamstring pain may be related to sciatic nerve - on back, do straight leg hamstring stretch with someone pushing leg until stretch felt, then move leg across body, if stretch moves then more likely nerve problem.
Afternoon session was weights technique with Bath Rugby strength and conditioning coach - 3 main points for front/back squats: chest out, weight through heels, bum first. Do not rotate pelvis - should be in neutral position. |
Saturday Feb 2 |
| cycling 38:00 [3] 7.3 mi (5:12 / mi) +50m 3:10 / km | |
| slept:9.0 (injured) |
| Cycle over to Halmore jct and back - encountered the hunt, lots of vehicles along lane on way out then lots of horses and dogs blocking the way on the way back, slowed me down a bit. Bitterly cold and windy out there. |
| physio 5:00 [2] | |
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| Gym ball squats, hip raises, ankle work with the band, calf raises. |
| core stability 15:00 [1] | |
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| Pilates stuff, usual programme. |
| strength/conditioning 20:00 [3] | |
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| Stick work and med ball in the garden. |
| circuits 10:00 [3] | |
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| Short circuit. OK to do press ups now. |
| stretching 10:00 [1] | |
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| Had good session at home after bike ride so warm, catching up on a lot of stuff I've rather neglected this week! |
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| C • it's a ... 4 |
Friday Feb 1 |
| physio 15:00 [2] | |
| (injured) |
| Fran ran through the programme once more with me in the gym - on my own for 3 sessions now before going back. |
| cycling 5:00 [3] | |
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| Warm up on the stationary bike. |