Training Log Archive: roar

Event: Leinster League, Pine Forest
 

On the turbo watching the end of Gent Wevelgem. Pretty exciting race and I kind of matched what I thought the efforts they were putting it. Was a bit of fun.

Cycled to Clonsilla with Gina, through the park and then back around with a bit of a loop. A bit windy but a lovely day out all told.

More physio today. The calf is loosening up but Tuesday is the earliest I'll be able to run. Still very sore in there, though Ihe did have to work hard as it is all the deep tissue that's tight. Stretching, foam rolling and calf raises still the plan, and do some cycling.

Put in an order for a new bike. A Cannondale CAAD8 with 105s.
Should get it in about 1.5-2 weeks.

Extra gym this week. Felt alright. Squats are still feeling pretty tough but everything else I'm relatively happy with. Still a bit heavy though.

1x
10x 3kg T's Y's & I's
10x single leg squats
10x 3kg T's Y's & I's
10x single leg squats
20 50kg squats
20 50kg lunges
10 50kg squats

2x
30s 2 legged bridge on gym ball
5x 5 1 legged bridge raises on gym ball
30s 2 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with 15 twists + 5 legs lifts

2x
45 side leg raises each side
45 inside leg raises
15 push ups
60s air cycling

2x
20 lowered back ups
20 2 legged calf raises
60s one leg raise holds
30 back extension doggys with arm raise
30 side lift doggys

1x
10x 30kg assisted pull ups
6x 30kg assisted chin ups
4x 40kg assisted chin ups

20 2 legged calf raises

Le plan. Had physio this morning. Still tight in the calf, though loosening up so I am still cycling for the week. Will do an extra gym session this week. Only one next week in advance of the JK. Next week I hope to be running from Monday/Tuesday so it'll be easy. I'm not sure how to work out the taper properly.

Monday: gym + easy cycle (done)
Tuesday: physio + cycling 1 min intervals on turbo
Wednesday: gym + ~90 min cycle
Thursday: cycling long intervals (~5 mins ) on turbo
Friday: gym + physio + rest
Saturday: Long cycle. Will have to check with Brian if he is about.
Sunday: Shortish cycling tempo outside

Some cycling intervals on the turbo.
Did ~15 mins warm up watching Marco Polo.
Then turned on a GCN 13 minute workout and did the 10x 40s on, 20s rest part of that with the effort slowly increasing. Then 2 mins easy and 10x 40s on 20s rest again. Except I forgot to put the resitance back up for the first 6 so I was amazed at how great I felt. Turned it back up for the last 4 but kept the gearing so they were hard.
Then cool down watching the rest of the Marco Polo episode.
Nice session.

Calf felt tight after yesterdays cycle and was at me a bit today so I left off the cycle this evening.

Monday morning gym. Felt a bit tired in the morning and was quite slow getting up. End result was that I was a bit late arriving in the gym and had to cut down the session slightly. Squat rack was busy at the start so I had to change the order a bit. Calf is feeling pretty good at the moment. I did some foam rolling at the end and I was able to do it without dying of the pain. Big improvement.

1x
10 single leg squats
10x 3kg T's Y's & I's
5 single leg squats
10x 3kg T's Y's & I's
20 50kg squats
20 50kg lunges

2x
30s 2 legged bridge on gym ball
5x 5 1 legged bridge raises on gym ball
30s 2 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with 15 twists + 5 legs lifts
10x double leg calf raises
10x double leg calf raises, feet turned inwards
calf stretches
15 lowered back ups
60s straight back holds

Cycled out to Kilmacud to look at some bikes in a shop and then home. Need to make a decision now as to what to buy exactly.