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Training Log Archive: Florence

In the 30 days ending Apr 30, 2014:

activity	#	time	miles	km	+m
Cycling	14	11:38:00	95.81	154.19	2132
Strength and Conditioning	30	11:00:00
Spinning	5	3:10:00
Road Running	3	18:00	0.93	1.5
Total	30	26:06:00	96.74	155.69	2132

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Wednesday Apr 30, 2014 #

Strength and Conditioning 15:00 [1]

Cycling 33:00 [2]

Out to the hill and back a longer way

Cycling 17:00 [4]

So it was either cycle in the rain to the gym and then spin or just cycle in the rain from mine. Decided on the later. Looked at the map to see where would be good nearby to do some bike hill reps (long/steep hill with no traffic). Ended up going from the turn off near kings up to the observatory on blackford. Started at the huge archway thing and finished at the car park. Steeper than you would think!
Did 4 reps up and each one took 2.20-30min. Stayed seated and had to go in my lowest gear after about half way up. Kept it at 4 because I have had to consecutive days of exams and the last thing I want is to get ill!

Tuesday Apr 29, 2014 #

Cycling 20:00 [1]

Road Running 9:00 [1]

Trying to take your anger out on a jog and revision doesn't work.

3.30min walk: 1.30min jog x 6

Strength and Conditioning 15:00 [1]

Monday Apr 28, 2014 #

Strength and Conditioning 20:00 [1]

Sunday Apr 27, 2014 #

Cycling 50:00 [2]

Caught in rain and then in some quite warm sunshine. Legs feeling fine after yesterday which surprised me. Maybe the ever lasting doms are finally subsiding?!

Road Running 6:00 [1] 1.0 km (6:00 / km)

4min walk: 1min jog x 6. All fine and dandy

Strength and Conditioning 15:00 [1]

Saturday Apr 26, 2014 #

Strength and Conditioning 15:00 [1]

Spinning 1:05:00 [3]

Warm up then 3min hard:1min easy x8
Same as always, fixed resistance and then stay sat down and hold upper body still. Focusing on keeping above 105rpm. Never sweated so much in my life!

Then easy spinning for a bit then finished with 5 x 1min:30sec high resistance standing up. Warm down

Friday Apr 25, 2014 #

Road Running 3:00 [1] 0.5 km (6:00 / km)

4.30min walk, 30sec jog x 6

Could not really face the treadmill today so went around the road which I'm sure won't be an issue because I have done a lot of fast walking on the road the past few weeks. Total distance 3.29km

Strength and Conditioning 20:00 [1]

Thursday Apr 24, 2014 #

Strength and Conditioning 45:00 [2]

Had an absolute mare trying (unsuccessfully) to find my keys this morning so couldn't cycle and got there late but fit it all in. Programme from S and C coach and physio, same as before easter.

Morning session

Warm-up:
Hip Flexor Complex x 3 L&R
Monster Band Walks x 10+10
Glute SL Bridge x 6+6
Walking Lunge x 2 lengths
Goblet Squats x 10
TRX Rows x 10
Push-ups x 10
BS OH Squat (+ mobility) x 10

Then:

Parallel Back Squat 15kg 3 x 5
BB OH Press 15kg 3 x 8
Hex Bar Deadlift 40kg 3 x 8
DB SA Row 9kg 3 x 6+6
Nordic H/S Curls 2 x 6
DB Curl & Press 6kg 2 x 10
SL V-Sits 2 x 10

Also some balance and bosu stuff between exercises

Spinning 30:00 [2]

Easy with some efforts. Fire alarm interrupted at around 10minutes..

Note

Physio this morning was good. Loads of stuff trying to get joints all working in my foot and arch, which was especially painful! Got a running program to start now anyway :)

Wednesday Apr 23, 2014 #

Spinning 45:00 [3]

W/U then 7x2min:1min. For the reps I upped the resistance, stayed sat down and tried to keep above 100prm. Tough be good. Absolute sweat fest!!

Note

xray and consultation... and..... ITS HEALED! No more fracture! Obviously the foot and ankle are still a bit weak so running will be slow progress but now I can start to build it up. So pleased my recovery and rehab have paid off. All the more excited for summer now, just got to figure out what I'm doing! Physio tomorrow

C • YAAAHOOOOOOO so exCITEDdd f... 1

Strength and Conditioning 35:00 [1]

Tuesday Apr 22, 2014 #

Strength and Conditioning 45:00 [2]

Making so much progress!! Foot felt strong all weekend and haven't felt anything for about a week now, not even aching after being on my feet for ages (which I was at the JK!). So did a lot of exercises and more reps than before. Running is not far away! No reaction so far, 9 week xray tomorrow

Monday Apr 21, 2014 #

Strength and Conditioning 15:00 [1]

Cycling 20:00 [1]

Sunday Apr 20, 2014 #

Strength and Conditioning 15:00 [1]

Saturday Apr 19, 2014 #

Strength and Conditioning 20:00 [1]

Cycling (Road Bike) 2:05:00 [3] 41.55 km (3:01 / km) +580m 2:49 / km

Back from the event to my cottage just north of Brecon. Absolutely beautiful decent into the valley and then pushed it along by the river probably too hard because the climb out of brecon I though I would have to walk at one point. So all fun and games until the last half hour. Should have probably eaten more during the day because I did struggle a bit. Nice mental battle..

Friday Apr 18, 2014 #

Strength and Conditioning 15:00 [1]

Cycling (Road Bike) 42:00 [2] 16.0 km (2:38 / km) +210m 2:28 / km

From the Gower back into Swansea. Should have all been downhill but my legs did not feel like that. Sun was out and was enjoyable nonetheless

Thursday Apr 17, 2014 #

Strength and Conditioning 15:00 [1]

Travelling

Wednesday Apr 16, 2014 #

Cycling (Road Bike) 51:00 [3] 20.4 km (2:30 / km)

Bolton Abbey and back. Tried to get a negative split (26.40, 25.20) so was pushing on the way back. Put in a surge at every hill so as to treat it like a fartlek. Had planned in my head possible extra hills but my legs and head felt terrible and pretty out of it but glad to have done it.
Also maybe saw Non Stanford cycle in the opposite direction!

Strength and Conditioning 20:00 [1]

Tuesday Apr 15, 2014 #

Cycling (Mountain Bike) 50:00 [3] 8.0 km (6:15 / km) +240m 5:26 / km

From my house up Keighley Road and then down to swastika in the bracken and then long trail back down to the bottom of the road again. Sun was out, legs felt good and the moor and views were stunning.

Was a tempo and then all flat/downhill. Straight from mine uphill for just over 2km with 220m climb took me 20minutes. Breathing was the limiting factor so its nice to know my legs are strong :)

Strength and Conditioning 15:00 [1]

Monday Apr 14, 2014 #

Strength and Conditioning 15:00 [1]

Note

Such a good time at Carnegie. Learnt loads and excited for whats to come. Can't wait to be back running!

Sunday Apr 13, 2014 #

Strength and Conditioning 30:00 [2]

At Carnegie. Such a bad gym compared to Edinburgh. Used to such a good gym that I fear I have become a gym snob

Saturday Apr 12, 2014 #

Cycling (Road Bike) 47:00 [2] 15.85 km (2:58 / km) +212m 2:47 / km

Chloe is home!! Left over the river and out to the main road and back easy pace

Strength and Conditioning 15:00 [1]

Note

Got todays cycling in because I'm at Leeds Carnegie tomorrow until monday evening at a SportsAid training camp. Looking forward to it. Sessions on nutrition, psychology, physio, doping, olympic athlete talk, social media use and get to use the facilities as well. Full 9am til 9pm day tomorrow and 9 to 5 monday

Friday Apr 11, 2014 #

Cycling (Road Bike) 1:10:00 [3] 25.0 km (2:48 / km) +350m 2:37 / km

HOME! Spent all morning travelling and looking at the nice weather so much so that I had to get out in it! Cycled on the back road to Otley and then north straight up onto the moor, a solid 16 minute climb! Then back into Askwith and home. Really nice :):)

Doms from yesterday were fairly bad but seemed to ease after about half an hour. No other problems

Strength and Conditioning 15:00 [1]

Thursday Apr 10, 2014 #

Strength and Conditioning 50:00 [2]

Morning session

Warm-up:
Hip Flexor Complex x 3 L&R
Monster Band Walks x 10+10
Glute SL Bridge x 6+6
Walking Lunge x 2 lengths
Goblet Squats x 10
TRX Rows x 10
Push-ups x 10
BS OH Squat (+ mobility) x 10

Then:

Parallel Back Squat 15kg 3 x 5
BB OH Press 15kg 3 x 8
Hex Bar Deadlift 40kg 3 x 8
DB SA Row 9kg 3 x 6+6
Nordic H/S Curls 2 x 6
DB Curl & Press 6kg 2 x 10
SL V-Sits 2 x 10

Cycling 20:00 [1]

Note

I so badly wanted to go for a run that I went for a power walk. What has my life become

Wednesday Apr 9, 2014 #

Strength and Conditioning 15:00 [1]
(rest day)

Resting=revising. Walked up blackford and was sooo nice! Unreal views! Minimal pain and good for strengthening :)

Tuesday Apr 8, 2014 #

Strength and Conditioning 30:00 [2]

Spinning 12:00 [1]

Warm up and down

Spinning intervals 18:00 [4]

1min HARD, 30sec easy x12
Hard I upped resistance, stayed sat down and tried to keep above 100rpm. Was usually fine hitting 105ish and only a couple of concentration lapses and I fell below. Was really hurting on the last few reps.

Monday Apr 7, 2014 #

Strength and Conditioning 20:00 [1]

Cycling (Road Bike) 38:00 [3] 12.19 km (3:07 / km) +240m 2:50 / km

To the seat, down to Duddingston and then round the back past meadowbank and back around the seat road. The rain made it especially enjoyable. Kind of the enjoyment that comes with running in the rain. But wasn't as fun. Because I wasn't running.

Sunday Apr 6, 2014 #

Strength and Conditioning 15:00 [1]

Saturday Apr 5, 2014 #

Cycling (Road) 45:00 [3] 15.2 km (2:58 / km) +300m 2:42 / km

Enjoy this. Out to blackford and along the north side then out towards the bypass but turned right along the south of braids and then back to the flat. Heart rate got high on the hills which was a painful surprise to my body. And felt like I was pushing more on my left ('good' leg) but I tried not to..

Strength and Conditioning 15:00 [1]

Friday Apr 4, 2014 #

Spinning 20:00 [1]

Taking it eassssy to build it up. Was good to have Jet for company

Strength and Conditioning 25:00 [2]

Note

Physio this morning and Nixon sat in. Can do many more things on my foot now so it's just a case of little and often and not overdoing it at any point

Note

monitoring how much walking I do each day. 65minutes

Thursday Apr 3, 2014 #

Strength and Conditioning 15:00 [1]

Cycling 1:10:00 [2]

To uni to hand in an essay, out to the hospital and back to the flat. Such a bad nights sleep and was absolutely crashing on the hills on the way back. Bad sleep and bad day

Note

My xray from today... Big screw huh

C • That's huge!!! Can you feel... 7

Wednesday Apr 2, 2014 #

Strength and Conditioning 15:00 [1]

Tuesday Apr 1, 2014 #

Strength and Conditioning 45:00 [2]

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