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Training Log Archive: MarkW80

In the 7 days ending Jun 2:

activity # timemileskm+ft
  Hiking1 3:30:00 11.5(18:16) 18.51(11:21) 4700
  Cycling2 1:38:00 19.7 31.7 1430
  Physio Visit1 1:30:00
  Strength 3 1:30:00
  Total7 8:08:00 31.2 50.21 6130
averages - sleep:9.6

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Saturday Jun 1 #

7 AM

Hiking (Power Hike) 3:30:00 [3] 11.5 mi (18:16 / mi) +4700ft 13:10 / mi
slept:8.0

A really good morning of power hiking today. Treat it similar to a race day. Running kit on and waist belt with gels, water and oat bar. Started pretty hard from the start and using the poles throughout the route, the plan was to try and get 5000ft in by climbing Whiteside and descending Gasgale gill before traversing around Grassmoor and climbing the Lad Hows ridge to the summit. Unfortunately i was just short and managed 4700ft. Felt good throughout this and absolutely enjoyed that. Feet were a bit battered from the new trail shoes and probably done a bit much to start with, adductors were of but a little sore in the front pelvis (ab area). Legs smashed afterwards with the descents. A classic morning though, look forward to more of these...

Friday May 31 #

Cycling (Rehab) 40:00 [3]
slept:8.0

Standing abduction with slider 3x10

Deep external rotation with band 3x20

Asymmetric bridge with feet off set 3x10

Hip flexor strengthening sitting on bench 3x10

Trans ab activation alternating 3x10

4 point kneeling with leg behind 3x10

Soleus raise 3x25 - averaged 18 of these!

Gastrocnemius raise 3x25 - averaged 20 of these!

Thursday May 30 #

Strength (Drills) 20:00 [3]
slept:8.0

Cross over drill test 4x4 sets (Cognitive test to reset thinking for drills)

Running drill on step (single leg and arm) 3x30 secs

Fast feet roll throughs 3x15m

Hip circles 3x30 secs

High knee walking 3x15m

Piston hamstrings 3x15m

Wednesday May 29 #

4 PM

Strength (Rehab) 40:00 [3]
slept:8.0

Standing abduction with slider 3x10

Deep external rotation with band 3x20

Asymmetric bridge with feet off set 3x10

Hip flexor strengthening sitting on bench 3x10

Trans ab activation alternating 3x10

4 point kneeling with leg behind 3x10

Soleus raise 3x25 - averaged 14 of these!

Gastrocnemius raise 3x25 - averaged 16 of these!

Tuesday May 28 #

1 PM

Physio Visit (Leeds physio visit) 1:30:00 [3]

Monday May 27 #

Strength (Rehab) 30:00 [3]
slept:8.0

Standing abduction with slider - 3x10 + band

External rotation in standing with feet on sliders - 3x10 + band

Asymmetric bridging with off set feet - 3x10

Hip flexor activation in supine - 3x10

Trans ab activation with alternating hip flexion - 3x10

4 point kneeling with leg slide - 3x10
9 AM

Cycling (Hilly threshold) 58:00 [3] 19.7 mi (2:57 / mi) +1430ft 2:45 / mi
slept:8.0

Probably one the toughest sessions I've done on the bike. Hard climbs and and moderate to tempo on the flat. Great session, seen Chris S on the same route today..

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