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Training Log Archive: sal.

In the 7 days ending Jan 21:

activity # timemileskm+m
  Gym2 1:15:00
  Running1 37:14 2.7(13:46) 4.35(8:34) 204
  Total3 1:52:14 2.7 4.35 204

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Sunday Jan 21 #


Another day on the lounge.
Although i did venture out and go grocery shopping and am currently cooking a Shepherds Pie whilst Steveo tends to the watering of the garden and mowing (:
Am starting to feel better today - still have a running nose and have developed a bit of a cough but my brain feels less fuzzy.
I guess it was a good thing that i got sick at the end of the week so that way i had all weekend to recover and didn't have to take any time from work, but that also meant that i didn't get to play this weekend :( At least next weekend is a 3 day weekend!

Saturday Jan 20 #


Laid on the lounge all day and watched Netflix. Worst feeling day so far.

Friday Jan 19 #


Yep, Steveo has definitely given me his cooties... He was sick for about a week and is still a bit coughy and sniffly on occasion...

Thursday Jan 18 #

7 AM


Went to the physio this morning. He doesn't think I've done anything to my back (e.g. discs or pulled muscles etc), he just thinks that i have inflammed the muscles there. He had a feel around and did a movement type test (great, had to show another person that i cannot touch my toes!) and he concluded that all the parts were working but they didn't seem to working together (plus a lack of flexibility) means that my back is taking the brunt of it.
Therefore he has given me some exercises to do at home and ordered me to stretch and improve my flexibility. He is working on improving my back strength, opening up my hips, chest and back, and working on my ankle movement. He saw that when i did a squat, i wasn't able to go down very far and it was caused by my ankles. He wants to me to a seated calf raise as it removes the calf muscle as being the primary muscle worked on and instead focuses on the smaller, deeper muscles connecting the calf and achilles.
1 PM

Gym 30:00 [3]

16min of walking on the treadmill (they have Netflix at the Forum! I didn't have a earphones so instead i played Chess and Solitaire).
Then i did some back weights and a standing calf raise - unfortunately they don't have a seated calf raise machine.
Used this session as an exploratory session seeing as i am starting to feel unwell.

Wednesday Jan 17 #

12 PM

Gym 45:00 [3]

Sculpt class at the gym. Those side-weighted lunges had me sore for days!

Tuesday Jan 16 #

6 PM

Running 10:47 [3] 1.82 km (5:55 / km) +22m 5:35 / km
ahr:154 max:170

Warm up with Josh and Tamara - Kas caught us halfway along.

Running 16:35 [3] 0.94 km (17:39 / km) +143m 10:01 / km
ahr:164 max:188

12 x Merewether Stairs
Wind wasn't bas here and didn't have to dodge as many people.

Running 9:52 [3] 1.59 km (6:12 / km) +39m 5:32 / km
ahr:156 max:173

Warm down with Tamara, Josh and Kas.

Monday Jan 15 #


Massage today. She really worked on my back that is still sore. It has been feeling better in the days after this massage so hopefully it is on the mend!

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