Training Log Archive: H.Shaw

just swam quite slow front crawl for an hour, did a couple of breastroke lengths in the middle

made myself breath every3/4 strokes instead of every two , omg it's hard to start with but afater a few lengths i think my body got used to it

abkle still hurt abit when i kicked un-striaght by accident, btu i could push off the wall ok, am goin to start a hardcore ankle-rehab week tmorrow to try and get it to heal faster

on for 1 min off for 30 secs

squat thrusts

squats (with map making route choices + visulising)

running arm action with weights

plank (route choices +vis agen)

'info transfer' (map at top of stairs, blank paper at bottom, run to top, remember info for how to get to control 1 then run back down stairs and draw it on paper, but i hopped the stairs cus of my ankle) did this for 3 mins

'back on bed arm weights', this does legs, lower back, arms, core (trying to remember what my route choices + visuals were)

star-jumps from crouch (OMG THIS IS SOLID TO KEEP GOING AT PACE)

matress balance (stand on one leg on matress, throw a ball against wall in akwad directions so u have to go out of balnce to catch it) x1min each leg

double knee taps (jump and do high kness on both legs one after the other beofre you come down, to make it like ur concentrating, jump of alternate legs). routee choices + visulisation agen

Lunges, holding for 5ish secs route choice + visulisation agen

al x2, done properly is tired me out (intensity 5)

Ankle abit more sore than yesterday so thought i'd take a rest day to be sure i wasnt doing it more damage.
Plus i had loads of hmk (an english essay) thats in for tmorrow and germna cw etc so really needed some exrtra time

got dark abit quick, and didnt want to overdoo it on my ankle.

still can run on it

Cant run on ankle still
swam for an hour and 5 minutes, i did:

10 breastroke 4 frontcrawl pull 6 breastsrtoke, all preety hard x5

3rd set i went medium/easy , also did two lengths frontcrawl at the end of the 1st set to overtake bob1bob2 (two ladies that swim breastroke in a tandem and bob up and down alternately)

red afterwards and knackered

can't realy jogg, tried running for the bus this morning and it didnt work

am going to try swiming tmorrow

3x30 crunches 10 sec rest

3 x 20 obliqu crunches 20ish sec rest

plank 1 min x2 30 rest

static leg&back held for 20 secs each leg x5 (rested to mark a tally)

hamstring raises 15 on each leg

superman 20 secs on each side (rested to mark tally)

Dish legs 10 secs x8 (as close to ten secs as i could get, i can't seem to breath on this excercise like the others?)

leg extensions continuous left leg (back clicks when i do right leg) for 1.5mins then hold left leg there for 1 min, rest 15 secs, hold for further 30 secs

Backraises, cumulative time of about 2 mins (didnt time) , did it enough to hurt

Leg side raises , 20 secs+ on each leg with 2/3secs rest in between, held the last one one right leg for 4 secs

during the session i had a map of uppsala course which i visulised, this is why i held the last one for 45 secs because i didnt put it down untill i had worked out a route and visualised the last few controls

walked part of my course, taking a map of different area to visulise whilst doing my course

walked 1/2/3- then cut across to 11/12/13/finish

walked for an hour on my ankle over rough terrain , only a few minor twinges