Training Log Archive: devilIn the 7 days ending Nov 16, 2013:
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Saturday Nov 16, 2013 #
physio exercises 25:00 [0]
7 AM
Cycling long 2:50:38 [3] 90.25 km (1:53 / km) +1176m 1:46 / km
Condor creek with the bilbys, we started off with a bunch of 8 or so heading out to condor but going into the cotter a saturday newbie, cameron, rode off the front and only matt and I could stay with him, so we split the bunch at the cotter. Luckily cam wasn't too good on the hills so we got a bit of a break until the team time trial along the cotter road, the three sisters was a welcome relief at the end of that. Then a solid ride back to town with two coffees at sfoglia waiting for the second bunch to get back. Decided this was at least pie-worthy.
Friday Nov 15, 2013 #
Note
(rest day)
Another visit to Cathy, today's foot treatment included some painful poking in the back and have a new set of exercises. Running is allowed up to three days a week but not consecutive days. Also got a set of special plantar fascia compression socks
Thursday Nov 14, 2013 #
Note
(rest day)
Had a trip to the ultrasound place for more foot imaging and cortisone injections. I don't think this was quite as bad as the injections in the butt a few years ago but if pain=effectiveness then it should do some good. Instructions were nothing for 2 days then can ride on saturday and maybe run next tuesday. I suspect nothing doesn't include physio exercises ...
physio exercises 15:00 [0]
avoiding newly injected foot
Wednesday Nov 13, 2013 #
physio exercises 28:00 [0]
6 PM
Cycling hills 1:02:54 [4] 22.18 km (2:50 / km) +836m 2:23 / km
Have used up my two run credits for the week so skipped summer series and did three black mountain reps after work, took them pretty steady, just under 12 mins each on strava and pretty consistent. Overtook someone riding up carrying three helium balloons, they evidently weren't helping that much.
Tuesday Nov 12, 2013 #
physio exercises 25:00 [0]
6 PM
Bilbys warm up warm up/down 21:39 [3] 2.53 km (8:34 / km) +18m 8:16 / km
shoes: X-talon 190
Running 30:13 [4] 6.85 km (4:25 / km) +42m 4:17 / km
shoes: X-talon 190
Bilbys intervals at the ais carpark as the ovals were closed. Didn't really have the right shoes for this as there was too much stony stuff to run on. A bit of a struggle but hung on for 30 mins of ~200s
Running warm up/down 8:15 [3] 1.38 km (5:58 / km) +43m 5:10 / km
shoes: X-talon 190
Monday Nov 11, 2013 #
physio exercises 27:00 [0]
6 PM
Running 1:00:07 [3] 11.89 km (5:03 / km) +226m 4:37 / km
shoes: X-talon 190
An after work run on the ridges to see how my foot would hold up. Still sore but didn't get any worse during the hour of running and maybe loosened up a bit. Not raining but a little bit chilly.
Sunday Nov 10, 2013 #
physio exercises 28:00 [0]