Training Log Archive: GD44In the 7 days ending Nov 8, 2020:
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Sunday Nov 8, 2020 #
9 AM
Cycling - turbo 2:01:55 64.39 km (1:54 / km) +500m 1:49 / km
ahr:138 max:156
https://www.trainerroad.com/app/career/garydavies4...
Sunday Morning Ride with AJAX on Zwift
Last hour was hard after yesterday's ride.
Sunday Morning Ride with AJAX on Zwift
Last hour was hard after yesterday's ride.
6 PM
Conditioning 10:00 [1]
Redefining Strength Rstoration Programme
CORE ACTIVATOR
Foam Roll:
30 seconds per side TFL Foam Rolling
30 seconds per side Lat Foam Rolling
30 seconds per side Hamstring Foam Rolling
Stretch:
30 seconds per side Half Kneeling Ankle Mobility And Groin Stretch
30 seconds per side World’s Greatest Stretch
Activation: (x2)
30 seconds Plange Plank
30 seconds per side Side Plank Side Bend
30 seconds Glute Bridge with Rocks
CORE ACTIVATOR
Foam Roll:
30 seconds per side TFL Foam Rolling
30 seconds per side Lat Foam Rolling
30 seconds per side Hamstring Foam Rolling
Stretch:
30 seconds per side Half Kneeling Ankle Mobility And Groin Stretch
30 seconds per side World’s Greatest Stretch
Activation: (x2)
30 seconds Plange Plank
30 seconds per side Side Plank Side Bend
30 seconds Glute Bridge with Rocks
Saturday Nov 7, 2020 #
10 AM
Road bike 4:02:16 103.8 km (25.7 kph) +1237m
ahr:134 max:160
https://www.trainerroad.com/app/career/garydavies4...
https://www.strava.com/activities/4302351326
Lovely winter ride! I bumped into an Italian chap called Federico Putzu at Danescourt and we decided to ride together over to Ogmore - as you do! Great to have some company.
https://www.strava.com/activities/4302351326
Lovely winter ride! I bumped into an Italian chap called Federico Putzu at Danescourt and we decided to ride together over to Ogmore - as you do! Great to have some company.
Friday Nov 6, 2020 #
8 AM
Conditioning 10:00 [1]
Redefining Strength Rstoration Programme
Lower Back Protector
Foam Roll:
45 seconds per side Piriformis Foam Rolling
45 seconds Peanut Foam Rolling
45 seconds per side Psoas Foam Rolling
Stretch:
45 seconds Child’s Pose with Reaches
45 seconds per side Lying QL Stretch
45 seconds Spiderman Lunge with Rotation
Activation:
45 seconds Tabletop Bridge
45 seconds Dead Bug
45 seconds Frog Bridge
Lower Back Protector
Foam Roll:
45 seconds per side Piriformis Foam Rolling
45 seconds Peanut Foam Rolling
45 seconds per side Psoas Foam Rolling
Stretch:
45 seconds Child’s Pose with Reaches
45 seconds per side Lying QL Stretch
45 seconds Spiderman Lunge with Rotation
Activation:
45 seconds Tabletop Bridge
45 seconds Dead Bug
45 seconds Frog Bridge
12 PM
Running 32:44 6.7 km (12.3 kph) +42m
ahr:148 max:178
Tongwynlais loop during my lunch hour.
Thursday Nov 5, 2020 #
8 AM
Conditioning 10:00 [1]
FOAM ROLL:
30 seconds per side Peroneal Foam Rolling
30 seconds per side Quad Foam Rolling
30 seconds per side Adductor Foam Rolling
STRETCH:
30 seconds Peroneal and Quad Stretch
30 seconds Inside Outside Rocks
30 seconds Standing Hamstring and Calf Stretch
30 seconds Standing Quad Stretch And Reach
ACTIVATION:
30 seconds per side Shin Flexes
30 seconds Rocking Chair Squats
30 seconds per side 3-Way Hip Circles
30 seconds Glute Bridge With Calf Raise
30 seconds per side Peroneal Foam Rolling
30 seconds per side Quad Foam Rolling
30 seconds per side Adductor Foam Rolling
STRETCH:
30 seconds Peroneal and Quad Stretch
30 seconds Inside Outside Rocks
30 seconds Standing Hamstring and Calf Stretch
30 seconds Standing Quad Stretch And Reach
ACTIVATION:
30 seconds per side Shin Flexes
30 seconds Rocking Chair Squats
30 seconds per side 3-Way Hip Circles
30 seconds Glute Bridge With Calf Raise
7 PM
Conditioning (Pilates) 1:00:00 [1]
Online pilates class with Kyla
Wednesday Nov 4, 2020 #
8 AM
Conditioning 10:00 [1]
Redefining Strength RStoration Programme
Knee Pain Prevention
Foam Roll:
45 seconds per side Rectus Femoris Foam Rolling
45 seconds per side Adductor Foam Rolling
Stretch:
45 seconds per side Half Kneeling Hip and Quad Stretch (show side lying)
Activation:
45 seconds Mini Band Wall Sit
45 seconds Mini Band Glute Bridge
45 seconds Mini Band Bridge with Abductions
Knee Pain Prevention
Foam Roll:
45 seconds per side Rectus Femoris Foam Rolling
45 seconds per side Adductor Foam Rolling
Stretch:
45 seconds per side Half Kneeling Hip and Quad Stretch (show side lying)
Activation:
45 seconds Mini Band Wall Sit
45 seconds Mini Band Glute Bridge
45 seconds Mini Band Bridge with Abductions
5 PM
Cycling - turbo 1:30:00 45.17 km (2:00 / km)
ahr:126 max:139
https://www.trainerroad.com/app/career/garydavies4...
Fletcher consists of nearly 90 minutes of aerobic Endurance riding spent between 65-75% FTP.
Goals
Aerobic Endurance workouts are aimed at improving your aerobic (oxygen-reliant) power producing capabilities in a low-stress manner.
By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing oxygen and sparing sugar stores for more intense efforts.
Additionally, Endurance workouts like this can improve oxygen delivery, increase muscular resistance to fatigue, improve integrity of connective tissue, and even help you improve your on-bike nutrition strategies.
Fletcher consists of nearly 90 minutes of aerobic Endurance riding spent between 65-75% FTP.
Goals
Aerobic Endurance workouts are aimed at improving your aerobic (oxygen-reliant) power producing capabilities in a low-stress manner.
By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing oxygen and sparing sugar stores for more intense efforts.
Additionally, Endurance workouts like this can improve oxygen delivery, increase muscular resistance to fatigue, improve integrity of connective tissue, and even help you improve your on-bike nutrition strategies.
Tuesday Nov 3, 2020 #
Conditioning 10:30 [3]
Redefining Strength Rstoration Plan
PELVIC STABILITY
Foam Roll:
45 seconds per side TFL Foam Rolling
45 seconds per side Adductor Foam Rolling
45 seconds per side Lat Foam Rolling
Stretch:
45 seconds per side Active Foam Roller Star Stretch
45 seconds Downward Dog To Runner’s Lunge
Activation:
45 seconds Slider Snow Angels
45 seconds Bird Dog Slides
45 seconds Pelvic Tilt Leg Glides
PELVIC STABILITY
Foam Roll:
45 seconds per side TFL Foam Rolling
45 seconds per side Adductor Foam Rolling
45 seconds per side Lat Foam Rolling
Stretch:
45 seconds per side Active Foam Roller Star Stretch
45 seconds Downward Dog To Runner’s Lunge
Activation:
45 seconds Slider Snow Angels
45 seconds Bird Dog Slides
45 seconds Pelvic Tilt Leg Glides
1 PM
Cycling - turbo 45:03 20.87 km (2:09 / km)
ahr:123 max:136
www.trainerroad.com/app/career/garydavies44/rides/...
Schedule said 1.5hrs of aerobic work but I could only fit in a 45min session during lunchtime as got MDC AGM after work.
Schedule said 1.5hrs of aerobic work but I could only fit in a 45min session during lunchtime as got MDC AGM after work.
Monday Nov 2, 2020 #
12 PM
Running 32:55 6.05 km (11.0 kph) +82m
ahr:140 max:175
I've set myself a target of running at least 1hr per week. This seems a reasonable start to get me back on the wagon.
This is the first run after setting my target.
It was a wet affair with biblical rain after setting out the door. I wore a heavy-duty waterproof which soon made me cook when the rain stopped!
This is the first run after setting my target.
It was a wet affair with biblical rain after setting out the door. I wore a heavy-duty waterproof which soon made me cook when the rain stopped!
7 PM
Conditioning 45:00 [1]
Online Pilates with Kyla. Lots of sliders moves.