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Training Log Archive: kPa

In the 7 days ending Sep 26:

activity # timemileskm+m
  Cycling3 6:47:00
  Running4 4:10:00 25.1(9:58) 40.39(6:11) 872
  Turbo3 3:20:00
  S&C2 1:50:00
  XT1 1:00:00
  Total13 17:07:00 25.1 40.39 872
averages - sleep:6.4

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Saturday Sep 26 #

9 AM

Turbo 1:35:00 [3]
ahr:148 max:166 slept:8.0

40 mins relatively easy then alternated 10’ moderate/ 10’ easy
5 PM

Running (Easy) 45:00 [2] 3.9 mi (11:32 / mi) +169m 10:10 / mi
shoes: Sense ride 3

Jog around the fields. Pain might be a tiny bit worse so kept the run a bit shorter.

Friday Sep 25 #

7 AM

Turbo (Cyclone ) 45:00 [4]
ahr:155 max:173 slept:7.0

Some kind of group cycling class with a fancy name. Various types of intervals. I used a HR strap out of interest as I find it quite hard to gauge how hard I’m working on the bike. I could have worked harder but I did really understand what was going on and how long the intervals were. Next time I could do better! Quite fun.
5 PM

Running (Easy) 1:18:00 [2] 7.0 mi (11:09 / mi) +297m 9:51 / mi
shoes: Sense ride 3

Jog around the fields/lanes/woods/canal. I was with Matt and he refused to run on the road, but the trails are actually ok if I’m really slow and careful. Certainly an improvement from this time last week. I think the pain is a tiny bit better. I tried a few hundred metres at moderate pace along the canal which felt ok, but probably tips the pain from a 2-3/10 to 3-4/10. I don’t feel I’m too far away from being able to do this though, but I think strides would be more painful (I don’t feel ready to try)

Thursday Sep 24 #

6 PM

XT (Easy) 1:00:00 [2]
slept:7.0

I think cycling is probably better than this to be honest. The pain is not that different from when running so I feel I might as well be running. Plus I got bored much more quickly than when on the bike. I’m not sure why.
7 PM

S&C 50:00 [1]

2 sets
Suitcase deadlift 26kg
Step ups 2 x 12kg
Split squats 2 x 12kg
Arabesques 12kg
Angel & devil 2 x 5kg on back, 2 x 2kg on front
Hamstring curls 20 each leg
Side plank knee to chest 60s
Reverse plank 60s
Swiss ball straight leg bridge x 18
Pull ups 10/7
Push ups x 20
Captains chair leg raises x 30

Wednesday Sep 23 #

Note

Ankle exercises and Compex

Turbo 1:00:00 [3]

6 AM

Running (easy) 59:00 [2] 6.7 mi (8:48 / mi) +188m 8:06 / mi
slept:6.5 shoes: Clifton 6

Jog around the lanes. I think I can now run pretty much normally on the flat and up a gentle incline. An improvement since Saturday. The pain is still a 3/10 though. My natural pace is a little faster but anything much faster than this makes the pain worse.

Tuesday Sep 22 #

Note

Ankle exercises and Compex
11 AM

S&C 1:00:00 [1]

I decided to go back to the gym. Clearly no one wants to go at the moment so they had a good deal on. It also means I can use the cross trainer (and anything else that might be useful)

2 sets
Suitcase deadlift 26.5kg
Step ups 2 x 12kg
Split squats 2 x 12kg
Arabesques 12kg
Angel & devil 2 x 5kg on back, 2 x 2kg on front
Hamstring curls 20 each leg
Side plank knee to chest 60s
Reverse plank 60s
Swiss ball straight leg bridge x 18
Pull ups 10/7
Push ups x 20
Captains chair leg raises x 30
2 PM

Cycling (Road) 3:46:00 [2]
slept:8.0

Road ride in the Peaks. 54 miles, 1267m +

Monday Sep 21 #

Note

Ankle exercises as previous
2 PM

Running (easy) 1:08:00 [2] 7.5 mi (9:04 / mi) +218m 8:19 / mi
slept:2.5 shoes: Sense ride 3

Mainly road and canal, a section through the fields and woods. Very similar to Saturday. Perhaps a tiny bit more pain but probably because I've been on my feet so much. My ankle is quite swollen and bruised again from the treatment on Friday.
4 PM

Cycling (road) 1:27:00 [2]

Road ride. Nearly the same route as yesterday

Sunday Sep 20 #

Note

Ankle exercises
5 PM

Cycling (road) 1:34:00 [2]
slept:5.5

Road ride. A nice day and needed some fresh air

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