Training Log Archive: heyU

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.

pm: Core and postural. All the usual stuff.

am: A couple of laps of Kings Pk (one short and one long) pushing it on the hills.

am: Ride to out Wembley Downs and return. I've decided, after much testing of the alternatives, that the best way is the railway path, Lemnos, Brockway, Perry lakes etc. and return the same way.

pm: At SportsMed Subi

am: Easy ride in Kings Pk.

Surgeon thinks my big toe is fine. He would, of course, seeing as it is his handiwork. He thinks it could take up to a year before I'm back to 'normal'. In the meantime he's given me a referral for an MRI on my ankle in case I get a desperate urge to find out how many other problems there are.

pm: At SportsMed Subi. Usual stuff minus the clams.

VMO activation exercises
bench press: 3 x 15@40kg
leg press: 2 x 10@100kg, 1 x 10@110kg
lat pulldown/pushdown: 3 x 15@25kg
balancing glutes: 2 x 15@30kg & 1 x 15@35kg back, 2 x 15@15kg to side
balancing adductors: 1 x 15 @ 20kg each side
calf raises (double): 1 x 15@25kg
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 3kg dumbells

Single-leg squats are still not that good

am: Usual ride out to Guildford via the river and return. Usual route. No bodies by the side of the path this time. As usual there was a headwind to ride into on the way home.

Appointment with the foot surgeon tomorrow to have a chat about my crap left foot and whether I should amputate and get a replacement from Woolies.