Training Log Archive: RobbsIn the 7 days ending Jul 12, 2009:
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Sunday Jul 12, 2009 #
Running 1:00:00 [3] 10.0 km (10.0 kph)
shoes: Brooks - Adrenalin ASR 5
Parked at Manly and ran around Northhead. Rain here and there but otherwise a great session. Felt a little heavy at the end but otherwise solid. Met two crazy coasteering guys. An eye opening conversation (complete with video) ensued. Distance is estimated.
Riding - Wind Trainer 20:10 [3]
Despite a long-ish run and plenty of write/shoulder work I smashed a 20 minute spin. 3 x 1 minute sprints which might not sound much but is a huge step forward. Feeling the goodness coming back, slowly, but it's coming.
Saturday Jul 11, 2009 #
Running 42:45 [3] 5.75 km (8.1 kph)
shoes: Brooks - Adrenalin ASR 5
Opera House, Mac's Chair, 10 Mac Chair stairs then home. Felt good, just a little heavy. Arm came up a little bruised but was okay after a few minutes of massage.
Riding - Wind Trainer 30:22 [3]
Felt great. Started slow (cad = 70) then sat on 82. Time flew by.
Friday Jul 10, 2009 #
Note
Physio - A few degrees improvement in all tests. Added a little weight to get the wrist lift in shape a little. Amazing how weak I am. 500g was heavy after 20 reps. Squeeze test was 13kg. Must get on to the stress ball and make good gains for next week. Physio once a week from now on. Up to me to me o put in the work.
Wednesday Jul 8, 2009 #
Riding - Wind Trainer 20:00 [3]
After dinner ride. Felt a tad heavy but kept the cadence up. Shoulder is a tad sore (just a tad) but arm/wrist is feeling relatively good. Tomorrow I'll try to bang out a 45 minute run. Slow and steady.
Tuesday Jul 7, 2009 #
Note
Physio today. A steady 10-15deg improvement on all areas of wrist movement. Was 4kg pull strength last Thursday, 11 today (goal is 37). A long way to go but seeing some improvement in the numbers was welcome.
Riding - Wind Trainer 20:10 [3]
Tossed in a few short sprints to 'mix it up'. Just about passed out and fell off the bike. Still, I feel myself coming along. Should be on the road (for real) in 3-4 weeks.
Monday Jul 6, 2009 #
Riding - Wind Trainer 24:39 [3]
Bit tired this morning but went longer than expected. A good song came on so I went with it.