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Training Log Archive: RDiL

In the 7 days ending Jan 30:

activity # timemileskm+m
  Running4 4:27:09 30.48(8:46) 49.06(5:27) 229
  Zwift easy/moderate3 3:41:27
  L ankle rehab exercises2 50:00
  Total9 8:58:36 30.48 49.06 229
averages - sleep:7

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Saturday Jan 30 #

7 AM

L ankle rehab exercises 30:00 [1]

Woke up and it was pissing it down with rain. Planned to start day with rehab exercises and run later when the rain had stopped....

Did ankle rehab exercises:
1) flossing. 40 reps. 1 set. NO LONGER NEED TO EXTEND NECK AT THE SAME TIME AS EXTENDING THE LEFT KNEE
2) single leg soleus calf raise. 15 reps L&R. 3 sets
3) SL RDL with 6kg handweights. 15 reps L&R. 2 sets.
4) side lying plank with knees to chest. 25 reps L&R. 2 sets.
5) SL bridge with foot on bench. 20 reps L&R. 2 sets.
6) SL heel on book with 3kg handweight circling body. 1min L&R. 3 sets.
7) reverse plank. 10 reps L&R. 2 sets.

No issues doing the exercises.

During the day, my left ankle didnt feel right. Hard to explain how it felt. Wasnt painful but I was aware of something not quite right with it.

Cant thing why it was playing up. Not sure if it was associated with the exercises. When i did the side lying plank exercise half of my lower leg was resting on a bosu ball so the pressure didnt go through the ankle.

Decided not to run and give it another day....

Friday Jan 29 #

8 AM

Running 1:00:51 [1] 11.51 km (5:17 / km) +20m 5:14 / km
slept:7.0 shoes: New Balance Fresh Foam 1080v10

Crap night sleep. Went to bed at 10ish but struggled to fall asleep because of the sound of rain and drain pipes dripping. Then woke up as some point in a sweaty mess. Eventually woke up completely at 0630ish.

Had a coffee. Left ankle absolutely fine.

Did some walking drills and then headed out for 60' easy run on pavements. No pain in the outside of my left ankle at any point. Achilles on the left side felt a bit tight around 30' in. Didnt get any worst though. Stuck to 60' and ground was very good quality.

Wednesday Jan 27 #

7 AM

Running 1:10:45 [1] 12.44 km (5:41 / km) +105m 5:27 / km
slept:7.0 shoes: Saloman Sense Ride 3

Slept well. Woke up with Alessio's 0530 alarm. Tired. No pain lying in bed or whilst walking around.

Had a coffee and then headed out for 60' easy run. Forgot to do walking drills.

Ran up to Richmond Park on the road. Outer side of left ankle niggled a little bit to start with. 1/10. Decided to carry on running to see how it progressed. After 5'ish minutes the pain went. Ran on one of the main trails in Richmond. No niggles in hips/hamstrings. Towards the last 15' the left ankle started to play up again. Only slightly though. 2/10. Intermittent. Nothing in particular aggravated it.

Annoyed with myself that after being so careful with training I have recently got a bit carried away with training and have ran longer than I should have and have been running on trails. It was going so well though.... Will stick to the road on Friday when its time to run and will only 60' and no more. Assuming it is okay.

Have not had any pain in the ankle for the rest of the day....
5 PM

Zwift easy/moderate 40:51 [1]

Jumped on the bike later in the day. Just did 40' easy whilst watching TV. Everything okay.

Tuesday Jan 26 #

8 AM

Running 1:08:31 [1] 12.71 km (5:23 / km) +56m 5:16 / km
shoes: Saloman Sense Ride 3

Notes written in retrospect so will be a bit vague...

Ran easy along the towpath towards Richmond and then into Richmond Park. When in the park, ran on trails which were in poor condition due to rain and melted snow.

No pain in the outer side of the left ankle but my achilles in general felt a bit uncomfortable after midway. ? associated with the small climb.

No issues with my ankle during the rest of the day.

4 PM

Zwift easy/moderate 1:30:36 [1]

Jumped on the bike later in the day. Watched an episode of inspector montalbano and before i knew it, I had been cycling for 90'. Cycled easily.Legs fine.

Monday Jan 25 #

10 AM

L ankle rehab exercises 20:00 [1]

Slept well. Didnt set an alarm and woke up at 0700. Ankle fine after yesterdays slightly longer and challenging run. Legs also feel fine after yesterday afternoons longish cycle.

Did ankle rehab exercises:
1) flossing. 40 reps. 1 set. NO LONGER NEED TO EXTEND NECK AT THE SAME TIME AS EXTENDING THE LEFT KNEE
2) single leg soleus calf raise. 15 reps L&R. 3 sets
3) SL RDL with 6kg handweights. 15 reps L&R. 2 sets.
4) side lying plank with knees to chest. 25 reps L&R. 2 sets.
5) SL bridge with foot on bench. 20 reps L&R. 2 sets.
6) SL heel on book with 3kg handweight circling body. 1min L&R. 3 sets.
7) reverse plank. 10 reps L&R. 2 sets.

No issues doing the exercises.

Plan to bike later today...

Sunday Jan 24 #

8 AM

Running 1:07:02 [1] 12.4 km (5:24 / km) +48m 5:18 / km
slept:7.0 shoes: Saloman Sense Ride 3

Slept well. Didnt set an alarm. Woke up naturally at 0700ish. No pain anywhere. Legs felt fine.

Had a coffee and then headed out for 60' easy run. Planned to run on the road and do same route as recently but then took one look at the towpath outside our house and decided to give it a go...

There had been a frost over night so ground was firm. Ran to feel. Legs felt fine. No issues with left ankle at any point. Ran into the park towards the end and ran off road. Ground was still firm but uneven. Left ankle still fine and felt stable.

Was so nice to be back on trails and able to cover a bit more distance. Really looking forward to my next run in the park....

4 PM

Zwift easy/moderate 1:30:00 [2]

Jumped on the bike in the afternoon. Watched an episode of inspector montalbano and did 90'. The route had a hill in it so the effort was greater than easy. Legs felt tine. Still enjoying it...

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