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Training Log Archive: kPa

In the 7 days ending Oct 3:

activity # timemileskm+m
  Turbo6 6:24:00
  Running4 3:41:00 23.0(9:37) 37.02(5:58) 750
  Cycling1 3:03:00
  S&C2 2:00:00
  Swim1 42:00
  Total14 15:50:00 23.0 37.02 750
averages - sleep:6.9

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Saturday Oct 3 #

10 AM

Turbo (Cyclone) 30:00 [4]
ahr:150 max:180 slept:9.0

I was slightly regretting having signed up for this after last night’s effort. Legs a bit heavy, but a good feeling. Shorter session but did include a 10’ all out effort and a few shorter intervals.
11 AM

Turbo 1:20:00 [2]

More easy spinning on the wattbike

Friday Oct 2 #

S&C 1:00:00 [3]

2 sets
Suitcase deadlift 26kg
Step ups 2 x 10kg
Split squats 2 x 10kg
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 11/7
Push ups x 20
Captains chair leg raises x 30
6 PM

Turbo (Cyclone) 44:00 [4]
ahr:155 max:182 slept:8.0

Spin class (Cyclone). I love and hate this in equal measures. I’ve never worked so hard on a bike before. Class usually starts with an FTP test which determines zones to work in for the rest of the class. Everyone’s stats are up on a big screen at the front so it gets quite competitive.

Thursday Oct 1 #

3 PM

Turbo 1:20:00 [3]
slept:2.5

Had a nap after work then went to the gym. Wattbike. Mainly easy, with a few 10' moderate efforts thrown in.

I did try the cross trainer again but i do get pain - perhaps 2/10 - even at taking it easy. I think it's best to stick to the bike for now.
5 PM

Swim 42:00 [2]

2000m. The pool always looks tantalisingly empty so thought I’d mix it up a bit. Kicking vigorously is painful but gentle legs is fine.

Wednesday Sep 30 #

10 AM

Running (Easy) 59:00 [2] 5.2 mi (11:21 / mi) +224m 10:00 / mi
slept:7.0

Went to work in the morning but was sent home and told I had to work the night shift instead. I drove the mile to the canal so I could have a perfectly flat run but since yesterday the path has been closed. I ended up doing a loop on the good trails around the wood. I can confidently say my ankle if no better than this time last week. If anything a bit more stiff and more painful.
Tried to sleep in the afternoon but couldn’t. I’m feeling pretty tired and annoyed about the work and ankle situation

Tuesday Sep 29 #

6 AM

Turbo (Cyclone) 45:00 [4]
ahr:154 max:177

Spin class. Getting the hang of this. Hard work.
8 AM

S&C 1:00:00 [1]

2 sets
Suitcase deadlift 26kg
Step ups 2 x 10kg
Split squats 2 x 10kg
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 11/7
Push ups x 20
Captains chair leg raises x 30
10 AM

Cycling (MTB) 3:03:00 [3]

37 miles of gravel (canal and High Peak Trail). After an initial false start (I hard to turn home after a couple of miles for Matt to sort to my gears) it was a nice ride. All easy, especially on the canal as there were so many people around.
6 PM

Running (easy) 40:00 [2] 4.5 mi (8:53 / mi) +131m 8:09 / mi
shoes: Clifton 6

Loop around the lanes. Kept it short as I was a bit worried it was worse yesterday. Ankle was fine. Again, no better, no worse.

Monday Sep 28 #

Note

Still doing all the ankle exercises and Compex every day. Most are getting easier and now feel almost redundant. The high knee walk is still a bit painful though.
6 AM

Running (Easy) 1:03:00 [2] 6.7 mi (9:24 / mi) +207m 8:35 / mi
slept:7.0 shoes: Clifton 6

Loop around the lanes, almost the same route as yesterday. Again, no real change. If anything the pain was slightly worse. I’m yet to work out if it’s better first thing in the morning or later in the day after lots of painful stretching.
5 PM

Turbo 1:45:00 [3]
ahr:141 max:157

Spent the day in clinic brushing up on my echo skills (this seems to be a good time to do some needing and spruce up my portfolio)
On the Wattbike in the gym. 30' easy then alternated 10' moderate / 10' easy. My ankle felt a bit sore on the bike which it hasn't done for while. Pretty sore stretching it too. Perhaps back to back 1 hour runs was too much.

Sunday Sep 27 #

8 AM

Running (Easy) 59:00 [2] 6.6 mi (8:56 / mi) +188m 8:13 / mi
slept:8.0

Jog around the lanes. No better, no worse. I’ve now got the range such that it’s only a 3cm difference from the good side on the knee to wall stretch (progress)

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