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Training Log Archive: MarkW80

In the 7 days ending Jun 9:

activity # timemileskm+ft
  Strength 3 2:40:00
  Cycling2 2:00:00 234.2(31) 376.91(19) 1574
  Hiking1 1:30:00 5.0(18:00) 8.05(11:11) 2027
  Total6 6:10:00 239.2 384.96 3601
averages - sleep:10

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Saturday Jun 8 #

2 PM

Hiking (Power Hiking - Sale Fell) 1:30:00 [3] 5.0 mi (18:00 / mi) +2027ft 13:00 / mi
slept:8.0

90 minutes of power hiking on Sale fell which is mush better under foot than the last hike. Good trail paths and you can add as much vert as you want on this fell via various paths. I could feel the front of the pelvis a little today, felt like a little pressure to the middle of the pubic bone and a little achy afterwards. The adductors didn't feel bad, more the lower SI joint area which tightens and the pubic bone. I'll mention this to Vicky, she may look at lower abdominal exercises?
6 PM

Strength (Drills / Rehab) 1:10:00 [3]

DRILLS:

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

REHAB WORK:

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 20

Gastrocnemius raise 3x25 - averaged 18

Friday Jun 7 #

5 PM

Cycling (Moderate w/ hard hills) 1:00:00 [3] 15.2 mi (3:57 / mi) +1184ft 3:41 / mi
slept:8.0

A moderate ride with hard hill efforts on the climbs. Worked really hard, took both KOM'S on the climbs during the ride. Enjoyed the session.

Thursday Jun 6 #

6 PM

Strength (Driils & Rehab) 1:10:00 [3]
slept:8.0

DRILLS:

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

REHAB WORK:

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 20

Gastrocnemius raise 3x25 - averaged 18

Wednesday Jun 5 #

4 PM

Cycling (Progressive Tempo) 1:00:00 [3] 219.0 mi (16 / mi) +390ft 16 / mi
slept:8.0

Legs starting to recover now, feeling much better.
6 PM

Strength (Rehab - 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

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