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Training Log Archive: Rich

In the 7 days ending Apr 26, 2015:

activity # timemileskm+m
  Cross Training5 4:50:26 31.15 50.13
  Running3 43:24 5.34(8:07) 8.6(5:03) 22
  Strength and Conditioning1 30:00
  Total7 6:03:50 36.49 58.72 22
  [1-5]7 5:33:50

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Sunday Apr 26, 2015 #

11 AM

Running 9:58 intensity: (49 @1) + (4:02 @2) + (5:07 @3) 2.09 km (4:47 / km) +22m 4:32 / km
ahr:141 max:152 shoes: Puma Faas 300 V3

Little jog across Sutton Lawn to the gym. a little more discomfort today.

Cross Training 1:00:05 intensity: (2:52 @1) + (19:28 @2) + (37:45 @3) 10.61 km (5:40 / km)
ahr:145 max:157 (injured) shoes: Puma Faas 300 V3

Watching the London Marathon so time went pretty quick today.
12 PM

Running 10:36 intensity: (7:30 @1) + (3:06 @2) 2.12 km (5:01 / km)
ahr:124 max:136 (injured) shoes: Puma Faas 300 V3

Jog back home across the lawn, uncomfortable.

Saturday Apr 25, 2015 #

9 AM

Running 22:50 intensity: (2:51 @1) + (15:34 @2) + (4:25 @3) 4.4 km (5:12 / km)
ahr:136 max:152 shoes: Puma Faas 300 V3

A very slow jog on Sutton Lawn. mainly on the flat grass for minimal impact. A little discomfort but not painful.

Friday Apr 24, 2015 #

Note
(rest day)

The day its a major struggle to get to the gym. Won't do me knee any harm anyway.

Thursday Apr 23, 2015 #

1 PM

Note

Physio appointment

Good news is Physio didn't think it was stress fracture although this was partially based on trusting the professionals to identify a fracture on a scan. Like prognosis is brusing/damage to my cartilage and lower bursas. There was no indication to a tear to my cartilage though. Tracking was a bit off which it hasn't been before so perhaps from the fall.

Had my knee strapped to help with the tracking and have to try a bit of running at the weekend to see how it feels. Total recovery time should be 4-6 weeks so now should be around 1-3 weeks.
6 PM

Cross Training 1:00:08 intensity: (20:58 @1) + (11:18 @2) + (4:16 @3) + (11:30 @4) + (12:06 @5) 12.85 km (4:41 / km)
ahr:145 max:177 shoes: Inov8 F-lite 195

6 x 4mins with 1min easy recoveries. Session flew by today - always seams to with intervals.

Wednesday Apr 22, 2015 #

6 PM

Cross Training 20:09 intensity: (4:56 @1) + (7:46 @2) + (7:27 @3)
ahr:134 max:150 shoes: Inov8 F-lite 195

Easy on static bike. Considering whether to purchase a bike to give me an alternative training method and something I can do through many injuries. This wasn't a good advert though as I really didn't enjoy this 20mins. Hard work on thighs, not comfortable on my arse.
C • Bike 5

Cross Training 30:01 intensity: (18 @1) + (24:46 @2) + (4:57 @3) 5.11 km (5:53 / km)
ahr:141 max:149 shoes: Inov8 F-lite 195

X trainer - completely bored out my brains.

Tuesday Apr 21, 2015 #

7 PM

Cross Training 1:00:03 intensity: (16:11 @1) + (3:03 @2) + (3:57 @3) + (35:35 @4) + (1:17 @5) 11.06 km (5:26 / km)
ahr:150 max:179 shoes: Inov8 F-lite 195

20min tempo, 20min Threshold plus WU/WD on X trainer (no arms).

Monday Apr 20, 2015 #

12 PM

Note
(injured)

Booked to see physio Thursday lunch.
6 PM

Strength and Conditioning 30:00 [0]
(injured) shoes: Inov8 F-lite 195

Tried to do more normal stuff but too much impact so instead did core work.

Cross Training 1:00:00 [3] 10.5 km (5:43 / km)
shoes: Inov8 F-lite 195

Cross training with a few 30s sprints.

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