Training Log Archive: heyUIn the 7 days ending Sep 13, 2009:
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Sunday Sep 13, 2009 #
Cycling 1:08:00 [2]
am: A bit of sightseeing through Shenton Park and out to Perry Lakes and return. Arse coped a bit better with the saddle this time (fortunately). Haven't done this much riding for at least 30 years.
Saturday Sep 12, 2009 #
Gym 57:00 [2]
weight:82kg
md: Usual stuff. Usual place.
Note
My back became quite stiff and sore in the afternoon after moving and stacking timber. This is probably what caused the back stiffness last weekend.
Friday Sep 11, 2009 #
Spinning 46:00 [3]
max:129
pm: NWR
Thursday Sep 10, 2009 #
Running 16:35 [2]
am: Test run in Kings Pk. Fine for the first 6.5 min, then the usual groin discomfort started and gradually got worse until it started to become quite uncomfortable. Gave up when it became obvious that it would be a waste time trying to continue.
Gym 56:00 [2]
pm: The usual. At SportsMed Subi.
Wednesday Sep 9, 2009 #
Spinning 38:00 [3]
max:132
pm: Usual tedium in the saddle.
Core stability 37:00 [1]
pm: Core and postural. Haven't done this for a while and it showed.
Tuesday Sep 8, 2009 #
Note
Appointment with the Doc this afternoon. I bet he's going to tell me that it's bursitis
Gym 44:00 [2]
weight:81kg
pm: Shortened gym session. I saw the Doc before the gym and as a result didn't have enough time to do a full session.
VMO activation exercises
single-leg squats with 7kg dumbells: 3 x 10 each side
bench press: 1 x 15@30kg, 2 x 15@40kg
leg press: 1 x 10@120kg, 2 x 10@130kg
lat pulldown/pushdown: 1 x 15@20kg, 2 x 15@25kg
balancing glutes: 1 x 15@30kg back, 2 x 15@35kg back, 2 x 15@15kg to side
leg extension (single leg): 2 x 10@40kg each side
balancing adductors: 1 x 15 @ 20kg each side
calf raises: 1 x 15@30kg
pec dec: 1 x 15@35kg, 1 x 15@40kg
seated row: 1 x 15@40kg, 1 x 15@45kg
lat pulldown: 1 x 15@40kg, 1 x 15@45kg
gym ball work
bicep curls: 1 x 10@8kg each side
VMO activation exercises
single-leg squats with 7kg dumbells: 3 x 10 each side
bench press: 1 x 15@30kg, 2 x 15@40kg
leg press: 1 x 10@120kg, 2 x 10@130kg
lat pulldown/pushdown: 1 x 15@20kg, 2 x 15@25kg
balancing glutes: 1 x 15@30kg back, 2 x 15@35kg back, 2 x 15@15kg to side
leg extension (single leg): 2 x 10@40kg each side
balancing adductors: 1 x 15 @ 20kg each side
calf raises: 1 x 15@30kg
pec dec: 1 x 15@35kg, 1 x 15@40kg
seated row: 1 x 15@40kg, 1 x 15@45kg
lat pulldown: 1 x 15@40kg, 1 x 15@45kg
gym ball work
bicep curls: 1 x 10@8kg each side
Note
Results of the MRI on the right hip were 'interesting':
1. moderate strain in lateral half of iliacus
2. iliopsoas bursitis
3. hamstring tendonopathy and partial-thickness tearing
4. focal tear in anterosuperior labrum
5. no stress fracture
I suspect 3 and 4 are old problems and probably not related to current injury. 2 is probably the source of the discomfort that starts after running for several minutes. 1 is probably responsible for some of the general soreness in the groin area.
Will have to look at issues of flexibility (more specific stretching) and strengthening.
I was right about the bursitis.
I'm going for a run on Thurs :-)
1. moderate strain in lateral half of iliacus
2. iliopsoas bursitis
3. hamstring tendonopathy and partial-thickness tearing
4. focal tear in anterosuperior labrum
5. no stress fracture
I suspect 3 and 4 are old problems and probably not related to current injury. 2 is probably the source of the discomfort that starts after running for several minutes. 1 is probably responsible for some of the general soreness in the groin area.
Will have to look at issues of flexibility (more specific stretching) and strengthening.
I was right about the bursitis.
I'm going for a run on Thurs :-)
Monday Sep 7, 2009 #
Spinning 40:00 [3]
max:134
pm: Turning the pedals