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] | |
| |
| Gym ball squats, hip raises, ankle work with the band, calf raises. |
| core stability 15:00 [1] | |
| |
| Pilates stuff, usual programme. |
| strength/conditioning 20:00 [3] | |
| |
| Stick work and med ball in the garden. |
| circuits 10:00 [3] | |
| |
| Short circuit. OK to do press ups now. |
| stretching 10:00 [1] | |
| |
| Had good session at home after bike ride so warm, catching up on a lot of stuff I've rather neglected this week! |
| |
| 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] | |
| |
| Warm up on the stationary bike. |
Thursday Jan 31 |
| swimming 45:00 [3]0.7 km (1:04:17 / km) | |
| (injured) |
| Swimming for first time since out of boot - ankle uncomfortable kicking with resistance from water especially at first, and R calf felt quite weak. Eased up a bit but couldn't kick fast, breast stroke was easier at first but was doing crawl by the end. |
Wednesday Jan 30 |
| physio 30:00 [2] | |
| (injured) |
| Went to physio and saw Fran, did a load of strengthening work with wobble board, vibrosphere, trampette etc, and some stretching and core work. |
| cycling 10:00 [3] | |
| |
| 10 min warm up on exercise bike. |