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Training Log Archive: timmeo

In the 7 days ending Apr 7:

activity # timemileskm+m
  Run4 1:49:38 13.24(8:17) 21.3(5:09) 190
  Total4 1:49:38 13.24(8:17) 21.3(5:09) 190

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MoTuWeThFrSaSu

Saturday Apr 6 #

Run warm up/down (Henley) 6:00 [2] 1.0 km (6:00 / km) +10m 5:43 / km
ahr:117 max:127 shoes: Inov8 Parkclaw 275

Run (Henley) 22:50 [4] 5.0 km (4:34 / km) +90m 4:11 / km
ahr:155 max:182 shoes: Inov8 Parkclaw 275

Henley Parkrun. Took the first lap a bit easier to see how things were. Felt good and so pushed on for lap 2. Turns out to be a decent pacing strategy.

Thursday Apr 4 #

Run (Wallingford) 24:16 [3] 4.6 km (5:17 / km) +10m 5:13 / km
ahr:145 max:167 shoes: Inov8 Parkclaw 275

Evening run just before physio.

Note

Physio (JC)
Run directly before to assess movements when fatigued. RHS hip strength seems a bit weak so some tendency for the knee to collapse inwards. This causes knee pain. Probably swelling and pinching of fat pad. Ibuprofen is effective for managing this. Tight RHS quad and hip flexor, so lots of massage on this. Work on toe has been maintained and is helping inside calf tightness. Start taping ankle again for short term relief, but long term plan is strengthening hips.

Continue:
Foot/toe mobilisations
Calf strengthening

Pre run activations:
- Single leg bridge alternate sides (hold 3 sec) x10
- Wall press. Stand on R leg. L leg 45deg against wall, push/rotate outwards x5 reps x2 sets
- Squats (2 legged) x10 reps
- Hip flexor stretch

Post run:
- Hip flexor stretch x1min hold

Wednesday Apr 3 #

Run (Wallingford) 29:17 [3] 5.4 km (5:25 / km) +70m 5:06 / km
ahr:146 max:157 shoes: Inov8 Parkclaw 275

Lunchtime ridgeway loop. Some aches in the knee and outside of the ankle

Monday Apr 1 #

Run (Wallingford) 27:15 [3] 5.3 km (5:08 / km) +10m 5:06 / km
ahr:148 max:161 shoes: Inov8 Parkclaw 275

Lunchtime golf course out and back

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