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Training Log Archive: cricketk

In the 7 days ending Sep 6, 2010:

activity # timemileskm+m
  cycling7 3:07:15 43.43(13.9/h) 69.9(22.4/h)
  Physio6 2:50:00
  paddling1 1:30:00 5.84(3.9/h) 9.4(6.3/h)
  walk/shuffle3 1:29:00 5.32 8.56 129
  Swimming1 22:00 0.75(29:30) 1.2(18:20)
  Total18 9:18:15 55.34 89.06 129
  [1-5]16 9:08:15

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Monday Sep 6, 2010 #

7 AM

Physio (shoulders) 5:00 [1]
shoes: Barefoot

stretch
8 AM

cycling (commute) 28:00 [3] 10.5 km (22.5 kph)
shoes: Defy

Pootle along the river foreshore in the sunshine.
5 PM

cycling (commute) 25:00 [3] 10.0 km (24.0 kph)
shoes: Defy

Toddle home along the river - heaps of bikes going the other way this afternoon.

6 PM

walk/shuffle 26:24 intensity: (5:30 @1) + (2:16 @2) + (13:08 @3) + (5:30 @4) 3.66 km (7:13 / km) +53m 6:44 / km
ahr:144 max:169 shoes: Asics Trabuco 11 WR

Did not eat enough Sunday or today and was 100% flat. It felt really, really hard and I spent the whole workout listening to the watch complaining that I was going too slow.
9 PM

Physio (hips/knees/shoulder) 50:00 [1]
shoes: Barefoot

Bopped through the single-legged squats easily enough but had a much tougher time with the other hip stabilisation and core strength exercises with the ball.

Very, very tired this evening.

Sunday Sep 5, 2010 #

2 PM

cycling (MTB) 30:00 [3] 7.0 km (14.0 kph)
shoes: Giant Hybrid

Ended up collecting 'MP', which was probably the least fun to do. Sue and I tried to short-cut it, but decided we couldn't really ignore the very clearly marked "STAY THE HELL AWAY FROM THE CONVEYOR" signs, so I had a late start and took the long way with the gentlest slope to get there - but still had to walk a couple of times.

Went as fast as I could on the way back and had a bit of slip and slide on a bend with deep gravel, but kept peddling and somehow managed to both stay upright and make the turn. Still not as scary as slipping both wheels on the roadie on the Windan Bridge last week.
5 PM

Note

First go at setting complete.

A couple of stuff-ups - numbers on the course (particularly the long with the route crossing nastiness around Turner Hill itself) and a better start procedure would have been good. Traps for young players that unfortunately damaged some experienced players. SORRY RICKY.

Was very pleased to see the variety of route-choices. Not only were all of the ones I had foreseen chosen, but a number of even wider routes that never occurred to me were also selected and ridden. \o/ Looking forward to the splits and route-gadgets.

Glad folks on the medium and long enjoyed the blat down Edgar Road. I only got to do it in the car but thought it would be awesomecakes on the bike.

Very, very grateful for the amazing amount of help from the Dowlings snr, the Wallingtons and the Wests.
9 PM

Physio (shoulder) 5:00 [0]
shoes: Barefoot

stretch

Saturday Sep 4, 2010 #

10 AM

walk/shuffle 20:00 [3]
shoes: Asics Trabuco 11 WR

Cumulative 20 minutes shuffling between car and control sites.

Really, really enjoyed running on the single-trail - think it's even more fun than riding it.
3 PM

paddling (Endorfinn) 1:30:00 [2] 9.4 km (6.3 kph)

Borrowed Wally's endorfinn for an afternoon paddle. Wobbled alarmingly to begin with and felt absolutely ridiculous and unsafe until Wally showed me the knee-straps, which turned my world to happiness and roses. He made me go down a rapid about 3 minutes later which I flukily managed to stay upright on, even after ramming the nose right into a rock.

Pootled very contentedly down-stream, increasing in confidence as I decreased in strength. Finally had a swim at one of the 'Crossings' (the one that doesn't require portage). Asked Wal to tow me for about 1.5km as the shoulder gradually gave up the ghost and I couldn't extend the arm and had lost sensation in the hand. Came good after the portage over Baden-Powell.

Somewhere in there was a ridiculously twisty bit of side-channel that made me shriek alarmingly and giggle a lot while trying to make the boat do multiple 90 degree turns in shallow water and wriggle under branches, etc. Awesome fun and great for confidence-building.

Very, very slow, but really enjoyed it. Looking forward to doing more.
8 PM

Physio (shoulders) 5:00 [0]
shoes: Barefoot

Shoes were really ugg boots.

Attempt to settle shoulder after paddling was moderately successful.

Friday Sep 3, 2010 #

Note

Has maps for the weekend!
8 PM

Physio (hips/knees/shoulder) 1:00:00 [1]
shoes: Barefoot

stretch, strengthen, roller.

One-legged squats really kicking along now!

Thursday Sep 2, 2010 #

7 AM

Swimming 22:00 [2] 1.2 km (18:20 / km)

Have really been having difficulty getting back in the pool.

In my memory, each session was a struggle, I make tiny improvements (if any) and I'm always anxious about how my shoulder is going to pull up. Other people jumping in the pool who haven't swum for months casually knocking out a couple of km at sub 20min/km just makes the mountain seem even higher and more like being able to swim well is a fluke of nature, rather than the result of thought and effort and training. (Even though I know that there are previous years in which they have put thought and effort and training into swimming and it's probably a lot like riding a bike - once you can, you always can.)

So I've basically been in a funk about it and not swimming and coming up with heaps of excuses not to swim. (Though I will pay the ten days that I was sick. It would have been bad to swim then.)

So today, I bribed myself with a super-easy session in which I was never going to take the fins off and never going to do any of the drills that make me tense up and get anxious and that I would stop as soon as I got tired or things started to get niggly.

Flippers at all times:
100 x free (felt dreadful and out of breath going Very Slowly)
100 x backstroke
300 x free
400 x free
300 x free (easy, easy, could be mistaken for dead I was so lazy)

Stopped because my arms were tired. NO SHOULDER PAIN AT ALL!!! WOOT!!!

And now I remember that I quite like swimming, so next time it shouldn't be quite so hard to get out the door and down to the pool.



6 PM

walk/shuffle 42:36 intensity: (10:09 @1) + (11:39 @2) + (16:43 @3) + (4:05 @4) 4.9 km (8:42 / km) +76m 8:04 / km
ahr:136 max:167 shoes: Asics Trabuco 11 WR

Easy, steady jogging in the jogging sections. Just to make life interesting, sore knees and hips swapped sides. Was weird to try and work around that.

Scored an invite to train with the women's soccer team next week and might give it a go.

Wednesday Sep 1, 2010 #

7 AM

cycling (commute) 46:00 [3] 19.0 km (24.8 kph)
shoes: Defy

Trot along to the physio and then to work.
8 AM

Note

Physio notes.

Knees/hips
Done with leg raises now (unless I'm feeling particularly zesty)
Still working on one-legged squats with heels propped up
Bridging with legs on ball
Ball held between calf and shin, tapping lower heel on the floor near bum
Ball held between calves with shins up, twisting from hips to move ball side to side.

Finally gotten brave enough to ask for help with shoulder. Shoulder exercises very mild to begin with - I need to get a bit less scared of moving it around:

Lying on back palms together above chest, fingers pointing up - stretch up and hold a few times.
Left arm raised directly above shoulder, stretch up a few times
Left arm alongside body, stretch towards toes a few times
Right arm raised directly above shoulder, stretch up a few times (remember and emulate sensations on left side)
Right arm alongside body, stretch towards toes a few times (remember and emulate sensations on left side)
Both arms raised above shoulders, stretch up a few times.
Sit up and raise both arms above head.
Pec stretch
5 PM

cycling (commute) 22:00 [2] 7.8 km (21.3 kph)
shoes: Defy

Felt really dreadful all day and really struggled on the way home.

In bed asleep the moment Dalto left and woken for dinner. Won't be up for much longer before back in bed.
8 PM

Physio (hips/knees/shoulder) 45:00 [1]
shoes: Barefoot

strengthen, stretch.

Tuesday Aug 31, 2010 #

8 AM

cycling (commute) 18:05 [3] 7.8 km (25.9 kph)
shoes: Defy

Didn't warm up until I was at the Windan Bridge. Steady effort from there on in.

No knee pain! No muscle pain! No lower-back pain!

No excuses for not running :(
5 PM

cycling (commute) 18:10 [3] 7.8 km (25.8 kph)
shoes: Defy

Another slow start to warm up with a steady finish.

Raced around at home getting organised for the MTB workshop at Avanti Plus.

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