Sunday Jul 13 |
 | Running 51:45 [3]11.1 km (4:40 / km) | |
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| am: Was going to do a terrain run at South Ledge today but after a late night I just couldn't be bothered getting out of bed early. Went for a run in Kings Pk instead :-) |
Saturday Jul 12 |
| Running 39:49 [3]8.5 km (4:41 / km) | |
| |
| am: Shenton Pk and then around Kings Pk. Light rain at first but it cleared after about 5 min. Right butt was pretty good today. Just had some general tightness. |
| Gym 52:00 [2] | |
| weight:76.8kg |
| md: At SportsMed Subi. Had the gym all to myself. |
| Spinning 31:00 [2] | |
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| Just turning the legs. I'm slowly getting better at this. Quads seem reasonably balanced now. |
Friday Jul 11 |
| Running warm up/down 17:07 [3]3.5 km (4:53 / km) | |
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| am: Warm up for a time trial. The warm up went OK and there were no problems with the right butt so I thought I would have a go at the time trial and just be prepared to pull out if it played up. |
| Running tempo 25:11 [4]6.2 km (4:04 / km) | |
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| am: 6k CC course in Kings Pk. Never really got going today. I was a bit better than last time on the hills but the legs didn't want to go any faster. The good thing was that the right butt was reasonably well behaved. There was some low-level discomfort early on but it settled down. However, I did notice that the right side wasn't quite as strong as the left on the last hill.
3.3k in 12:55
4.3k in 17:24
5.2k in 20:58
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| Running warm up/down 12:07 [3]2.3 km (5:16 / km) | |
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| Shuffle home |
| Core stability 38:00 [1] | |
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| pm: Usual stuff. Getting faster all the time! Took 44min when I first started doing the current programme. |
Thursday Jul 10 |
| Running 32:21 [3]6.7 km (4:50 / km) | |
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| am: Recovery run in Kings Pk. Didn't want to do too much after the needling yesterday. Glutes were sort of OK but not 100%. I'll have to think about whether I do a time trial tomorrow. |
| Gym 54:00 [2] | |
| weight:76kg |
| pm: Usual gym. SportsMed Subi. No problems with the right butt on any of this |
Wednesday Jul 9 |
| Running 51:00 [3]11 km (4:38 / km) | |
| |
| am: Repeat of yesterday's run. A bit quicker this time and a bit more freely too. Unfortunately the right glutes started twingeing about 300m from the end, so they're still not right. |
| Note | |
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| Massage and needling at lunchtime. 5 needles in total, in piriformis, glute med. and glute min. |
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| C • piriformis needles 2 |
Tuesday Jul 8 |
| Running 51:56 [3]11 km (4:43 / km) | |
| |
| am: Shenton - Kings Pk loop. Same as yesterday. Slightly higher tempo and not surprisingly more complaint from the right glutes. Mostly background discomfort with each step but there was one bad patch between 25 and 30 min where they started to twang a bit more insistently. They calmed down again fortunately. It looks like this could be a management issue for the next few weeks. |
Monday Jul 7 |
| Running 53:05 [3]11 km (4:50 / km) | |
| |
| am: Shenton Pk - Kings Pk loop. Slowest time on this run for ages. Started out fairly easy and gradually worked my way into to (or so I thought). Time to half-way was pretty pedestrian, even though I thought I was running OK by this stage. Just pick up the tempo in the 2nd half. No worries. Except that, even though I worked a bit harder, the time for the 2nd half was just as slow. Must be all that bloody gardening. |
| Gym 54:00 [2] | |
| weight:76.1kg |
| pm: The usual gym at SportsMed Subi. Haven't changed the weights for quite a while now. Don't feel any inclination to change either! |