Training Log Archive: kPaIn the 7 days ending Nov 7, 2020:
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Saturday Nov 7, 2020 #
10 AM
Running (Easy) 30:00 [2]
slept:10.0 shoes: Salomon ultra 3
Out and back along the canal with Matt. All is well.
1 PM
Cycling (Road) 3:30:00 [2]
Road ride around the Peaks with Matt. It’s been a while since I’ve been out on the road and I feel so much stronger. Matt struggled to keep up. That has never happened before!
Friday Nov 6, 2020 #
Note
(rest day)
I got roped into doing a long day at work last minute so no cycling today.
6 AM
S&C 45:00 [1]
slept:7.0
Arabesques 11.5kg
Angel & devil 2 x 5kg on back, 2 x 2.5kg on front
Hamstring curls 20 each leg
Reverse plank 60s
Swiss ball straight leg bridge x 18
Pull ups 11/7
Push ups x 20
Calf raises x 25
Adductor side planks
Split squats 2 x 11.5kg
Suitcase deadlift 26.5kg
Angel & devil 2 x 5kg on back, 2 x 2.5kg on front
Hamstring curls 20 each leg
Reverse plank 60s
Swiss ball straight leg bridge x 18
Pull ups 11/7
Push ups x 20
Calf raises x 25
Adductor side planks
Split squats 2 x 11.5kg
Suitcase deadlift 26.5kg
Thursday Nov 5, 2020 #
Turbo 1:00:00 [3]
The gyms are closed now so back on the old turbo trainer at home. Felt really tired again so just an easy spin. I got painfully bored very quickly. I don’t know how I ever motivated myself to do this before. The new one should arrive very soon.
6 AM
Running (Easy) 25:00 [2] 2.8 mi (8:56 / mi) +141m 7:43 / mi
slept:7.0 shoes: Clifton 6
Same route as yesterday - around the lanes from home. Ankle good again. I’m getting a blister on the arch of my right foot. Not sure if it’s because of the break from running or because my gait has changed. I feel like my form is good.
Wednesday Nov 4, 2020 #
6 AM
Running (Easy) 25:00 [2] 2.8 mi (8:56 / mi) +142m 7:43 / mi
slept:7.0 shoes: Clifton 6
A loop around the lanes before work. It’s impossible to avoid hills running from home. Ankle felt good. No pain. When running uphill I really notice how much weaker that legs feels.
6 PM
Turbo 1:30:00 [3]
Wattbike session. ‘Pyramid Endurance’. Easy/ moderate. Feeling pretty tired. Don’t think I’ve caught up on sleep post nights
Tuesday Nov 3, 2020 #
6 AM
Turbo (Cyclone) 50:00 [2]
slept:6.5
Hard session. My legs feel more fresh than they have done in a while. Did an FTP test - 300. I don’t know how accurate it is but certainly higher than tests I was doing 4 weeks ago.
7 AM
Turbo 45:00 [2]
Easy spinning on the Wattbike
5 PM
Turbo 1:30:00 [3]
Wattbike session. 'Under/ Over'. Easy/ moderate
6 PM
S&C 40:00 [1]
Arabesques 11.5kg
Angel & devil 2 x 5kg on back, 2 x 2.5kg on front
Hamstring curls 20 each leg
Reverse plank 60s
Swiss ball straight leg bridge x 18
Pull ups 11/7
Push ups x 20
Calf raises x 25
Adductor side planks
Split squats 2 x 11.5kg
Angel & devil 2 x 5kg on back, 2 x 2.5kg on front
Hamstring curls 20 each leg
Reverse plank 60s
Swiss ball straight leg bridge x 18
Pull ups 11/7
Push ups x 20
Calf raises x 25
Adductor side planks
Split squats 2 x 11.5kg
Monday Nov 2, 2020 #
10 AM
Turbo 1:30:00 [3]
slept:2.0
Wattbike session. ‘FTP push pyramid’. Easy/moderate. Pleased with myself for staying awake during this.
Had a nap then drove back to the gym for another session in the evening, but instead I broke down in town and spent 3 hours freezing to death on the side of the road waiting to be recovered.
Had a nap then drove back to the gym for another session in the evening, but instead I broke down in town and spent 3 hours freezing to death on the side of the road waiting to be recovered.
4 PM
Running (Easy) 15:00 [2] 1.76 mi (8:31 / mi) +16m 8:17 / mi
slept:2.0 shoes: Salomon ultra 3
A flat route on the road / canal. Fairly good I think. Much better than when I last ran 4.5 weeks ago. It feels stiff and a bit uncomfortable, not painful though. I’ll rest tomorrow then do 20-30 mins on Wednesday
Sunday Nov 1, 2020 #
Note
I twice ran approx 500m down the corridors at moderate pace to crash calls during my shift. Ankle felt good. No pain as such, just an awareness of the stiffness.
6 PM
Turbo 1:50:00 [3]
ahr:139 max:171 slept:5.0
Wattbike session. 'Climb workout'. Easy/ moderate