Training Log Archive: heyU

am: Home, UWA, city and along the river as far as the Garrat Rd Bridge. Back to the city via the south side of the river and the causeway, and then home via Mounts Bay and UWA.

am: First attempt at running since the operation. Walked the few blocks to Subiaco Palms, stretched and then walked laps with the occasional bit of jogging. Managed a whole 2 mins of jogging in total (ca 9%). No problems with the toe. It felt really strange to be 'running' again. Pretty pleased with the effort though, given that I hadn't walked continuously for more than 5 mins since the op. Will try it again on Monday I think (with a bit more jogging I hope!).

am: Usual Fri ride out to Claremont via UWA and the river. Added a bit extra through Kings Pk on the way home (including the so-called cardiac hill).

pm: SportsMed Subi. Same as Tuesday plus some of my toe exercises at the end.

am: Morning trundle over to Lake Monger and thereabouts, checking out various options for a ride to the north that dosen't involve too many traffic lights and road crossings (continuous effort is the key - none of this crap sitting around at a red light for me).

pm: Core and postural

am: Trundle out along the railway towards Freo and back

Saw the surgeon today and he gave me the all-clear to start running again. Not that I'm in any hurry though. My toe still doesn't feel like it's ready yet.
Physio appointment afterwards. He also gave me the OK to start trying a bit of walk/jog.

pm: At SportsMed Subi

VMO activation exercises
bench press: 3 x 15@40kg
leg press: 1 x 10@90kg, 2 x 10@100kg
lat pulldown/pushdown: 3 x 15@25kg
balancing glutes: 1 x 15@25kg & 1 x 15@30kg back, 1 x 15@15kg to side
balancing adductors: 1 x 15 @ 15kg each side
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
clamshells 3 x 20@4kg each side
single-leg squats: 3 x 10 each side