Training Log Archive: heyUIn the 31 days ending May 31, 2010:
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Sunday May 30, 2010 #
Cycling 2:25:18 [3] 60.1 km (2:25 / km)
am: Regular Sunday ride out to Guildford and return, with a bit extra in Guildford checking out a convenient way through town to Lilac Hill. Looks pretty good, so I'm thinking of extending the ride up into the Swan valley in the near future. Maybe next time?
Saturday May 29, 2010 #
Walk/jog 35:00 [1]
am: Subiaco Palms again. Left foot and ankle was OK, just a bit sore at times initially but seemed to warm up as the session went on. Started with 90 sec efforts and increased to 2min. Puffing and blowing quite a bit considering it was such a mickey mouse session.
Friday May 28, 2010 #
Cycling 55:21 [3] 22.9 km (2:25 / km)
am: Wembley Downs ride. Felt like I was going faster than normal. Maybe it's the new, faster back tyre.
Gym 50:00 [2]
weight:79.8kg
pm: SportsMed Subi. Up to 2x15 @50kg for calf raises.
Thursday May 27, 2010 #
Cycling 44:00 [3]
am: In kings Pk. Two laps pushing the hills. Thought I could dodge the rain, but got caught in a heavy shower with small hail about 15 min from the end.
Wednesday May 26, 2010 #
Core stability 35:00 [3]
pm: Core and postural
Tuesday May 25, 2010 #
Cycling 33:00 [3]
am: In Kings Pk. To the top of the park and return.
Gym 51:00 [2]
weight:79kg
pm: At SportsMed Subi. Minus the single-leg squats. Forgot to do them.
Monday May 24, 2010 #
Walk/jog 32:00 [1]
pm: At Subiaco Palms. A repeat of the session last week. Foot was sore at first and hurt a bit in the first few steps, but seemed to warm up as the session went on. Was OK afterwards.
From now on will have to start a bit earlier for any evening sessions. The light was becoming dim by the time I finished and I was a bit hesitant on the last couple of intervals.
From now on will have to start a bit earlier for any evening sessions. The light was becoming dim by the time I finished and I was a bit hesitant on the last couple of intervals.
Sunday May 23, 2010 #
Note
Was going for a ride this morning. Unfortunately, when I went to jump on the bike I found that I had a flat tire. Motivation disappeared at this point. Didn't have time in the afternoon, so no cycling today.
Friday May 21, 2010 #
Cycling 56:29 [3] 22.9 km (2:28 / km)
am: Out to the west via Lemnos St and the usual ride out to Wembley Downs and back.
Left foot has recovered pretty well since Wed. Could almost try running tomorrow, but I'll prob wait until Mon just to safe.
Left foot has recovered pretty well since Wed. Could almost try running tomorrow, but I'll prob wait until Mon just to safe.
Gym 53:00 [2]
weight:79kg
pm: Usual gym session. Usual venue. 2 sets of calf raises @ 45kg.
Thursday May 20, 2010 #
Cycling 44:29 [3] 17.9 km (2:29 / km)
am: A couple of laps of Kings Pk (one long, one short), pushing it on the hills. Did all the hills standing up. Felt good at first, but struggled a bit on the second lap. Obviously getting a good work out. Eventually want to be able to do 3 laps.
Wednesday May 19, 2010 #
Walk/jog 31:00 [1]
am: The old left foot has been pretty good for the last week so it was obviously time to try and wreck it again. Walked over to Subiaco Palms did some stretching and calf raises and then tried some 'intervals'. Running for anything from 30 to 80 seconds (actually running, not jogging) and then walking a bit before repeating the dose. The ankle wasn't bad, but still felt a bit sore. Maybe because i didn't wear my new orthotics. The pronation is much more pronounced in my left foot since the operation and it might be responsible for some of the problems.
At least I didn't get any pain on the outside of the foot - it seems like I have enough flexibility and strength in the big toe to actually toe off properly now.
At least I didn't get any pain on the outside of the foot - it seems like I have enough flexibility and strength in the big toe to actually toe off properly now.
Core stability 30:00 [1]
pm: Core and postural. Did most of it, just left off the last 3 exercises (out of about 24).
Tuesday May 18, 2010 #
Cycling 30:00 [3]
am: Short ride in Kings Pk
Gym 52:00 [2]
weight:79.6kg
pm: At SportsMed Subi
VMO activation exercises
bench press: 3 x 15@40kg
leg press: 1 x 10@100kg, 2 x 10@110kg
lat pulldown/pushdown: 3 x 15@25kg
balancing glutes: 1 x 15@30kg & 2 x 15@35kg back, 2 x 15@15kg to side
balancing adductors: 1 x 15 @ 20kg each side
calf raises (double): 1 x 15@40kg
pec dec: 1 x 15@35kg, 2 x 15@40kg
seated row: 1 x 15@40kg, 2 x 15@45kg
lat pulldown: 1 x 15@40kg, 2 x 15@45kg
gym ball work
bicep curls: 2 x 10@8kg each side
single-leg squats: 3 x 10 each side with 4kg dumbells
Getting better at the single-leg squats. Also getting better at walking up the stairwell at work :-)
VMO activation exercises
bench press: 3 x 15@40kg
leg press: 1 x 10@100kg, 2 x 10@110kg
lat pulldown/pushdown: 3 x 15@25kg
balancing glutes: 1 x 15@30kg & 2 x 15@35kg back, 2 x 15@15kg to side
balancing adductors: 1 x 15 @ 20kg each side
calf raises (double): 1 x 15@40kg
pec dec: 1 x 15@35kg, 2 x 15@40kg
seated row: 1 x 15@40kg, 2 x 15@45kg
lat pulldown: 1 x 15@40kg, 2 x 15@45kg
gym ball work
bicep curls: 2 x 10@8kg each side
single-leg squats: 3 x 10 each side with 4kg dumbells
Getting better at the single-leg squats. Also getting better at walking up the stairwell at work :-)
Sunday May 16, 2010 #
Cycling 1:50:53 [3] 45.0 km (2:28 / km)
am: Sunday ride out towards Guidlford. Didn't go all the way this time. Turned back after crossing over the Tonkin Hwy bridge. I thought 2 hrs would be enough. As it turned out I finished well under the 2 hour mark, and quite a bit faster than the first time I did this ride back in about Oct or Nov last year (I think I did about 2:10 then). Apparently still making significant gains in cycling fitness, which is good thing I suppose.
Friday May 14, 2010 #
Cycling 1:01:38 [3] 26.0 km (2:22 / km)
am: The usual Fri morning ride out to Claremont and return with a lap of Kings Pk at the end. Nice cool, calm morning. Great for cycling. Wasn't able to crack the 26km/h average though, despite the rest day yesterday. Quads were shot by the end, so ended up being slower than usual around Kings Pk.
Gym 53:00 [2]
weight:79.5kg
pm: Usual stuff at SportsMed Subi. Calf raises up to 40kg now.
Wednesday May 12, 2010 #
Cycling 52:00 [3]
am: A fairly relaxed ride down to UWA and around the river to Dalkeith. Meandered around the back streets gawping at all the oversized two-storey houses thinking "I could probably cope with living in one of those".
Tuesday May 11, 2010 #
Cycling 34:00 [3]
am: A short one in Kings Pk.
Sunday May 9, 2010 #
Cycling 2:20:01 [3] 56.5 km (2:29 / km)
am: Regluar ride along the river out to Guildford and return. A bit weary this morning for some reason. Didn't think it was going to be good day. Not too bad on the way out, but started to feel it in the quads on the way home. Still managed a reasonable time though. Adjusted the seat afterwards.
Left ankle was niggling a bit, so probably won't try running in a few days.
Left ankle was niggling a bit, so probably won't try running in a few days.
Saturday May 8, 2010 #
Note
Have been working assiduously on strengthening the left ankle and stretching for the toe. Mostly single-leg calf raises (2x20 at the moment). Will probably add some weights soon. The ankle is starting to settle down so may be able to think about trying to run again in a few days.
Core stability 35:00 [1]
pm: Core and postural
Friday May 7, 2010 #
Cycling 1:00:54 [3] 25.8 km (2:22 / km)
am: Standard Claremont ride. Down to UWA, Hacket Dr, Birdwood, Jutland and Victoria Ave to the roundabout and return with a lap of Kings Pk at the end.
Gym 51:00 [2]
weight:78.8kg
pm: SportsMed Subi. Up to 4kg dumbells now for the single-leg squats. Still not that solid, but improving. Amazing how unsteady I became after the operation.
Thursday May 6, 2010 #
Cycling 45:30 [3] 17.5 km (2:36 / km)
am: Two laps of Kings Pk (one short and one long) pushing hard on the hills. A bit sluggish this morning and didn't ride the hills as well as Iwould have liked.
Wednesday May 5, 2010 #
Cycling 33:00 [3]
pm: Managed to fit in a short ride just before dark. Almost forgot that I was going to ride in the evening and was still at work when I should have been setting out. Round Kings Pk and then through the local streets as the light began to fade.
Tuesday May 4, 2010 #
Gym 40:00 [2]
weight:79.2kg
pm: A cut down gym session. Late getting there, so I just did a bit less of everything. Calf raises up to 35kg.
Monday May 3, 2010 #
Cycling 32:00 [3]
am: Short ride in Kings Pk.
Sunday May 2, 2010 #
Cycling 1:20:52 [3] 32.5 km (2:29 / km)
am: Exploratory ride. Along the railway towards Fremantle as far as West Coast Hwy and then north, along the hwy at first and then the cyclepath to Scarborough. Then Scarb. Beach Rd for a bit before turning south again. Ended up going along Weaponess Rd, (probably not a good way to go), then Hale Rd, somethingorother Rd to the Boulevard, and then the usual route back home past Perry Lakes, Brockway and Lemnos st.
Saturday May 1, 2010 #
Core stability 34:00 [1]
pm: Core and postural. All the usual stuff.