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Training Log Archive: kPa

In the 7 days ending Nov 14:

activity # timemileskm+m
  Turbo8 9:25:00
  Running5 3:48:00 14.3 23.01 501
  S&C3 2:10:00
  Total16 15:23:00 14.3 23.01 501
averages - sleep:5.9

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Saturday Nov 14 #

10 AM

Running (easy) 1:03:00 [2] 6.8 mi (9:16 / mi) +318m 8:05 / mi
slept:7.0 shoes: Speedgoat 4

Run around the woods. Mainly on muddy trails with a few sections of tarmac and compacted stones. Really happy with this. I used a metatarsal pad under my right forefoot and had no Morton's pain at all. Ankle also good. My ankle/ right leg is feeling stronger on gentle hills. I kept haven't urges to accelerate. I feel like I would be ready to try some strideouts.
4 PM

Turbo (Zwift) 1:00:00 [3]

Moderate
6 PM

S&C 45:00 [3]

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

Friday Nov 13 #

5 AM

Running (easy) 40:00 [2] 4.0 mi (10:00 / mi) +157m 8:55 / mi
slept:5.0 shoes: Speedgoat 4

Jog around the fields. Ankle is good. I had a bit of Morton's pain at times - on the couple of short sections of tarmac and on the steeper hills (when I'm running more on my toes)
8 PM

Turbo (Zwift) 1:00:00 [3]

Time trail. Working fairly hard.

Thursday Nov 12 #

6 AM

Turbo (Zwift) 1:00:00 [4]
slept:7.0

Some type of structured interval session with warm up and cool down.
I don't have any Morton's pain whilst cycling but as soon as I get off the bike just walking around the house is painful.
7 PM

Turbo (Zwift) 1:15:00 [3]

Fairly hard group ride for 65' then a 10' cool down

Wednesday Nov 11 #

10 AM

Running (easy) 35:00 [2]
slept:7.0 shoes: Speedgoat 4

Feeling really tired today. Could do with more sleep. Most things are a bit sore today (gluts, hip flexors, lower back) but it's not surprising after yesterday. Sore in a good way though.
Jog around the fields. I can barely feel the Mortons neuroma like this. My ankle was fine too. I have a slight stiffness/ pulling sensation on the lateral aspect of my ankle but that is all. The same as it has been for the last week.
3 PM

Turbo (Zwift) 1:30:00 [3]

The new Wahoo bike has arrived. It seems pretty cool. Lots about Zwift I havn't got my head around. Lots of fiddling around with set up etc. Initially I tried ordinary pedals with Hoka's put it became clear pretty quickly my foot didn't like that. Then used my new cycling shoes (stiffer and more room in them than the old ones).
This was a ~75' race (moderate +) followed by 15' cool down
6 PM

S&C 45:00 [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
Suitcase deadlift 26.5kg

Tuesday Nov 10 #

8 AM

Running (easy) 1:00:00 [2]
slept:4.0

A long day in the Lakes shooting for the new S/lab NSO range (1hr is arbitrary). A 2am alarm. A fair amount of hiking and lots of running up and down on the flat/ hills/ rough ground (nothing too technical though). I was really encouraged by how my ankle felt. It didn't get worse throughout the day and I coped fine on rough ground which has given me a lot of confidence.
It was my Morton's neuroma that gave me more grief. I think I need to start taking it a bit more seriously and make some changes. It's not as bad as when it was at its worst 3 years ago but heading that way.
I'm going to get some new cycling shoes and change my cleats (mine are 10+ years old and pretty flimsy). I also think I should stick to Hoka's and muddy fields for running for a while, especially now I'm confident my ankle will cope with it.

No time for cycling today.

Monday Nov 9 #

11 AM

Turbo 1:00:00 [2]
slept:4.0

Got to bed at 4am after twilight shift so pretty tired today. Felt pleased with myself for getting the cycling done. Fairly easy again. The new bike is coming on Wednesday.
2 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
Suitcase deadlift 26.5kg
5 PM

Turbo 1:00:00 [3]

Another easy hour.

Sunday Nov 8 #

10 AM

Running (easy) 30:00 [2] 3.5 mi (8:34 / mi) +26m 8:23 / mi
slept:7.0 shoes: Sense ride 3

Out and back along the canal again. Really happy with how my ankle is feeling. My Morton's neuroma is getting more painful gain. I'm pretty sure it's from the cycling rather than the running.
11 AM

Turbo 1:40:00 [2]

Still on the crappy turbo. Desperately boring. Mainly easy as I couldn't motivate myself to do anything more.

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