Training Log Archive: bexhardingIn the 7 days ending Nov 13, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Nov 13, 2011 #
Core 15:00 [1]
My physio exercises and some abs work and stretching.
Core 15:00 [1]
My physio exercises and some abs work and stretching.
Running 32:20 [2] 5.61 km (5:46 / km) +236m 4:46 / km
Another short jog to see how foot reacts. It was fine during the run just have to wait and see from here.
Bit of a rest/easy day.
Bit of a rest/easy day.
Saturday Nov 12, 2011 #
Cycling 1:30:00 [3] 45.7 km (1:58 / km)
Spinning in the gym between intensity 10 and 13 keeping rpm over 100 generally about 105-110. Heart rate about 150 - 155 bpm.
Friday Nov 11, 2011 #
Strength and Conditioning 40:00 [2]
Warm up exercises
Strength maintainance
3*5 pull ups red band
3*5 stiff leg dead lifts 45kg
Rolling out after rowing and interspersed physio exercises for my foot and general glute and shoulder strength.
Strength maintainance
3*5 pull ups red band
3*5 stiff leg dead lifts 45kg
Rolling out after rowing and interspersed physio exercises for my foot and general glute and shoulder strength.
Cross Training 21:00 [2]
Couple of minutes of warm up getting into being on the rower.
4 sets of Toni's 30 on 30 off*4 on the rower. AIming to get the power and good technique - felt the pressure with the womens boat team on rowers beside me!
4 sets of Toni's 30 on 30 off*4 on the rower. AIming to get the power and good technique - felt the pressure with the womens boat team on rowers beside me!
Cycling 50:00 [4]
10 minutes warm up
6* 4 minutes on 1 minute off - effort was intensity 11 at 110-115rpm heart rate approx 170-175
10 minutes cool down.
Was chirpy again, as I was this morning and enjoyed to session though did find the 4th and 5th effort hard.
6* 4 minutes on 1 minute off - effort was intensity 11 at 110-115rpm heart rate approx 170-175
10 minutes cool down.
Was chirpy again, as I was this morning and enjoyed to session though did find the 4th and 5th effort hard.
Core 15:00 [1]
Did the physio exercises for my fot and ankle stability.
Lunges and side lunges onto bosu
Heel raises
Small leaps onto bosu
Stability circuit - semi circle with bosu, wobble cushion, floor and step and then lunge onto them in random order.
Single leg deep squats with trx
One legged standing on bosu.
Lunges and side lunges onto bosu
Heel raises
Small leaps onto bosu
Stability circuit - semi circle with bosu, wobble cushion, floor and step and then lunge onto them in random order.
Single leg deep squats with trx
One legged standing on bosu.
Thursday Nov 10, 2011 #
Cycling 1:08:00 [3]
Morning spin sessions kept my heart rate between 140 and 150 for the session and just kept going. Intervals tomorrow can't do it that early in the morning!
Running 39:49 [2] 5.94 km (6:42 / km) +161m 5:54 / km
My first run in weeks!! Foot felt fine though a little sore and stiff this evening but no more than after swimming will ice it tonight and mobilise and stretch in s&c tomorrow.
Wednesday Nov 9, 2011 #
Strength and Conditioning 1:00:00 [2]
Warm up exercises
Agility circuits
MB part, hopping/jumping part and agility ladders.
Good session glad to be able to do agility ladders and some two legged jumping and hopping on my left foot.
Rolling out after.
On another note physio was good today my foot is more stable and I can run lightly on even surfaces but side movement is still sore and swimming made my ankle stiff and so will avoid that.
Agility circuits
MB part, hopping/jumping part and agility ladders.
Good session glad to be able to do agility ladders and some two legged jumping and hopping on my left foot.
Rolling out after.
On another note physio was good today my foot is more stable and I can run lightly on even surfaces but side movement is still sore and swimming made my ankle stiff and so will avoid that.
Cycling 2:03:51 [3] 35.02 km (3:32 / km) +226m 3:26 / km
Felt a bit slow and not so great on this ride but otherwise always good to get out of the gym.
Tuesday Nov 8, 2011 #
Cycling 52:00 [4]
Spin class
Swimming 40:00 [3]
Monday Nov 7, 2011 #
Strength and Conditioning 40:00 [3]
Warm up exercises
Lunges, inch worms, crawl, hamstring pulse, fig 4 pulse, spidermans, thoracic twist, groin stretch, plyo press ups, trx row, single leg drives, butt kicks, high knees, skips.
Strength Maintainance
Squats2*5 at 52.5kg 1*3 at 53.5kg
Bench Press 1*5 at 23.5kg 1*5 at 25kg 1*3 at 27.5kg
Physio exercises such as dips and heel raises done between,
Lunges, inch worms, crawl, hamstring pulse, fig 4 pulse, spidermans, thoracic twist, groin stretch, plyo press ups, trx row, single leg drives, butt kicks, high knees, skips.
Strength Maintainance
Squats2*5 at 52.5kg 1*3 at 53.5kg
Bench Press 1*5 at 23.5kg 1*5 at 25kg 1*3 at 27.5kg
Physio exercises such as dips and heel raises done between,
Cycling 21:00 [3]
Tonis testing on the bike
4 minutes at 140 bpm
4 mintues at 150 bpm
4 minutes at 160 bpm
4 minutes at 170 bpm
4 minutes at 140 bpm
4 mintues at 150 bpm
4 minutes at 160 bpm
4 minutes at 170 bpm
Cycling 40:00 [2]
Easy cycle in the gym feeling a bit bunged up still. Then went and did a good long roller session.