Training Log Archive: heyU

Was going for a ride this morning. Unfortunately, when I went to jump on the bike I found that I had a flat tire. Motivation disappeared at this point. Didn't have time in the afternoon, so no cycling today.

am: Out to the west via Lemnos St and the usual ride out to Wembley Downs and back.
Left foot has recovered pretty well since Wed. Could almost try running tomorrow, but I'll prob wait until Mon just to safe.

pm: Usual gym session. Usual venue. 2 sets of calf raises @ 45kg.

am: A couple of laps of Kings Pk (one long, one short), pushing it on the hills. Did all the hills standing up. Felt good at first, but struggled a bit on the second lap. Obviously getting a good work out. Eventually want to be able to do 3 laps.

am: The old left foot has been pretty good for the last week so it was obviously time to try and wreck it again. Walked over to Subiaco Palms did some stretching and calf raises and then tried some 'intervals'. Running for anything from 30 to 80 seconds (actually running, not jogging) and then walking a bit before repeating the dose. The ankle wasn't bad, but still felt a bit sore. Maybe because i didn't wear my new orthotics. The pronation is much more pronounced in my left foot since the operation and it might be responsible for some of the problems.
At least I didn't get any pain on the outside of the foot - it seems like I have enough flexibility and strength in the big toe to actually toe off properly now.

pm: Core and postural. Did most of it, just left off the last 3 exercises (out of about 24).

am: Short ride in Kings Pk

pm: At SportsMed Subi

VMO activation exercises
bench press: 3 x 15@40kg
leg press: 1 x 10@100kg, 2 x 10@110kg
lat pulldown/pushdown: 3 x 15@25kg
balancing glutes: 1 x 15@30kg & 2 x 15@35kg back, 2 x 15@15kg to side
balancing adductors: 1 x 15 @ 20kg each side
calf raises (double): 1 x 15@40kg
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 4kg dumbells

Getting better at the single-leg squats. Also getting better at walking up the stairwell at work :-)