Training Archive: heyUIn the 7 days ending 2007-11-18:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Nov 18 | ||
| Running 32:16 [3]6.5 km (4:58 / km) | |
| am: Fairly easy run in Kings Pk. Good to be able to turn the legs over. I did the flattest run I could and took it easy in the first 15min. No problems with the hip, although I can feel that its not quite right. I'll get an assessment tomorrow. | ||
Saturday Nov 17 | ||
| Gym 1:02:00 [2] | |
| weight:75.8kg | ||
| am: Usual gym session except for the step-downs. Still sore from Monday's effort but much improved since Thurs. | ||
| Core stability 42:00 [1] | |
| pm: Usual core stability stuff | ||
Friday Nov 16 | ||
| Note | |
| (injured) | ||
| No run today. I'll have to get this hip problem sorted. Last time it was 3 months before I was running properly again. Even though I'm still running OK without pain or discomfort most of the time, I know from past experience that it can quickly get to the point where you can't run a step without pain. Once it gets to that stage you're really stuffed. | ||
| Spinning 20:00 [1] | |
| pm: A little something to keep the system ticking over without putting too much load on the hip. | ||
Thursday Nov 15 | ||
| Running 37:25 [3]7.8 km (4:48 / km) | |
| am: Another short run to test the hip. This time not so good :-( It was fine for some parts of the run, but felt as though it was close to giving me problems at various times. Then had to stop a couple of hundred metres from the end when it started to hurt... rest day tomorrow. | ||
| Gym 45:00 [2] | |
| weight:76kg | ||
| pm: Usual gym minus the bike and the squats and other quad exercises (still too damn sore in the quads to contemplate any of that shit). I had to back off on the weights for the leg extension and leg press. Couldn't move the leg press at the normal weight and had to double check that I hadn't accidently set it to a ridiculously heavy weight :--[)
Diet is working a treat. | ||
Wednesday Nov 14 | ||
| Running 31:02 [3]6.5 km (4:46 / km) | |
| am: Short run in Kings Pk. Was careful and slow at first just in case there was an issue with the hip. Warmed up OK and ran the second half at a good speed. I suspect the problem is muscular and that massage and stretching will probably fix it but will still take it easy for the next few days. | ||
| Core stability 41:00 [1] | |
| pm: Core and postural stuff | ||
Tuesday Nov 13 | ||
| Running 26:00 [1]4 km (6:30 / km) | |
| am: Slow jog around the streets and into Kings Pk to test the hip. Wasn't good, but wasn't bad either. I had the feeling that it was on the verge of giving me grief so I kept it fairly slow. Might test it again tomorrow. | ||
| Gym 43:00 [2] | |
| weight:77.1kg | ||
| pm: Gym, part 2. No leg extension though. Too sore in the quads!
Diet starts tomorrow. I'm ballooning ... maybe its the heavy food I'm eating :-) | ||
| C • Tomorrow 2 | ||
Monday Nov 12 | ||
| Gym 30:00 [1] | |
| pm: A session of quad exercises. Quads were stuffed afterwards.
VMO activation 2x10 single-leg squats with 5kg dumbells 2x10 step down (back) with 4kg dumbells 2x10 step down (forward) with 4kg dumbells 2x12@6kg bicep curls (each side) 1x10 single-leg squats with 5kg dumbells 1x10 step down (back) with 4kg dumbells 1x10 step down (forward) with 4kg dumbells Step-downs done slowly, starting from the top of the step, touching the foot and coming back up onto the step. | ||
| Core stability 40:00 [1] | |
| pm: Usual core and postural. No problem with the hip when doing these exercises. | ||