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Training Log Archive: CraigFishwick

In the 30 days ending Apr 30, 2018:

activity	#	time	miles		km		+m
Cycling	15	16:17:13	161.69		260.21
Running	24	13:38:42	113.51	(7:13)	182.67	(4:29)
Swimming	13	6:16:00	0.87		1.4
S & C	9	5:10:00
Climbing	2	1:00:00
Total	51	42:21:55	276.07		444.28

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Monday Apr 30, 2018 #

7 PM

Cycling 30:00 [3]

30 mins on Wattbike @216 Avg Watts

Swimming 20:00 [3]

Easy swim

Sunday Apr 29, 2018 #

Note

Weight 76.0kg’s - Lightest weigh in for about 10 years!

6 PM

Cycling 35:00 [3]

10 x 1 min (1min) Wattbike

Working REALLY hard tonight!

Swimming 30:00 [3]

S & C 25:00 [3]

Core, some lunges and squats.

Saturday Apr 28, 2018 #

Note

Weight: 76.5kg’s

6 PM

Cycling 30:00 [3]

30 minsnon Wattbike

Avg Watt: 181
HR: 150 avg

Swimming 15:00 [3]

Short swim - tired.

Friday Apr 27, 2018 #

5 PM

Cycling 30:00 [3]
ahr:144

30 mins on Wattbike - getting used to it now and able to work a little harder.

Average Watts : 174

6 PM

Swimming 30:00 [3]

Easy 30 swim

Thursday Apr 26, 2018 #

Cycling 1:49:00 [3] 31.87 mi (3:25 / mi)

Commuting everywhere. Home-work-mercure-gym-shops-pub-home

6 PM

Cycling 35:00 [3]

10 x 1 min (1min) on Wattbike - Wore my normal trainers today and power was significantly higher so not sure if there are some issues with the machines as was averaging 280+ on the 1 min reps today.

The swim session was abandoned last minute due to one of the kids dropping a floater.

Wednesday Apr 25, 2018 #

8 AM

Cycling 1:23:00 [3] 25.2 km (3:18 / km)

To Hathersage for coffee and bacon buttie.

2 PM

S & C 45:00 [3]

Leg weights - turns out the queue for squat rack is based on chest size and not politeness.

C • Get those double D's out then! 1

Swimming 30:00 [3] 1.4 km (21:26 / km)

30 min swim - a long 30 minutes. It felt more like a day.

Tuesday Apr 24, 2018 #

Note

30 min city cycling

4 PM

Cycling 35:00 [3]

10 x 1 min on Watt bike. Depressing

Monday Apr 23, 2018 #

Note

Weight : 77.5Kg’s

The good thing about cross training so much is that I should hopefully shift a bit of timber.
Heel painful on weight bearing again this morning. Given the fact the PF was thickened on ultrasound I’m going to have a full week of cross training and no running and see how it goes.

Note

+ around 10km of city commuting on bike

6 PM

Cycling 30:00 [3]

30 mins on the Wattbike. Avg Wats 169 which I’ve found is not at all powerful. HR not high though - Carl Edgell who I met in the pool later advised lowering resistance.

Swimming 30:00 [3]

30 mins of sensory deprivation.

Sunday Apr 22, 2018 #

1 PM

Swimming 30:00 [3]

30 min swim - Moxed in a few laps of breath holds.
Also check out the Watt bikes ready for tomorrow.

6 PM

Cycling 51:35 [3] 16.89 km (3:03 / km)

Met office said <5% chance of rain, yr.no said no chance of rain.

Soon as I left the house got drenched persistently for 30 minutes - got very cold so turned back. Felt like a bit of a sell out but will be more recovered for watt bike session tomorrow.

7 PM

S & C 20:00 [3]

Some core after ride.

Saturday Apr 21, 2018 #

10 AM

Cycling 2:53:44 [3] 59.26 km (2:56 / km)

So the cross-training begins. Properly this time though until the plantar fascitis settles.

Left heel very painful on waking. painful on weight bearing.

Going to try and keep my cardio-vascular fitness uo with sessions on the Watt Bike /Pool. Long rides in The Peak, core etc.

A glorious ride out into The Peak - met up with Wooders and Antonia in Bamford and joined them back to Sheffield - Got spanked again up Suprise view by Wooders. Too much scotch egg and cake at Colemans!

6 PM

Swimming 30:00 [3]

30 min swim at Virgin Pool before meeting Ben in Caselton for a couple.

Friday Apr 20, 2018 #

8 AM

Running 12:25 [3] 1.79 mi (6:56 / mi)

Run to work

5 PM

Running 18:44 [3] 2.45 mi (7:39 / mi)
shoes: Pegasus 34 Uni Blue

Run from work down to track - heel continuing to niggle. Worsened much so by the race - stupid to run really but maybe it was necessary as its made me realise that I need to take some time off until the heel has recovered.
Ran 2:11/12 in the 800.

7 PM

Running 2:11 [3] 0.5 mi (4:22 / mi)

Thursday Apr 19, 2018 #

8 AM

Running 48:33 [3] 6.52 mi (7:27 / mi)
shoes: Pegasus 34 Uni Blue

Few laps of Forge Dam and ITW - Lovely hot day ;)

5 PM

Running 19:47 [3] 2.45 mi (8:04 / mi)
shoes: Pegasus 34 Uni Blue

HFW + 4 x Bingham strides

6 PM

Cycling 1:55:39 [3] 39.2 km (2:57 / km)

Ride in Peaks with Nik

Wednesday Apr 18, 2018 #

8 AM

Cycling 23:15 [3] 7.61 km (3:03 / km)

Cycle into work - foot a little angry this morning.

5 PM

S & C 30:00 [3]

Squat Pyramid
15@ 40
12@ 50
10 @ 60
8 @ 70
6 @ 75

3 sets 3 Hex RDLs @ 70Kg
Calf raises 3 x 12 75,80,85

Cycling 42:00 [3] 12.0 km (3:30 / km)

Commuting

7 PM

Running 30:17 [3] 4.48 mi (6:46 / mi)
shoes: Pegasus 34 Uni Blue

Steady run - started with Dane so not so steady.

+ 6 x Bingham strides

15.07
14.26
14.16
13.23
14.56
14.91

Feeling alright on the strides - heel still a bit problematic but improving slight

Tuesday Apr 17, 2018 #

9 AM

Running 13:29 [3] 1.86 mi (7:15 / mi)
shoes: Pegasus 34 Uni Blue

ITW with Nik

6 PM

Running 58:37 [3] 8.9 mi (6:35 / mi)
shoes: Nike Flyknit Streak pink/yello

5 x 1km (4mins)

3:08.37
3:03.22
3:02.71
3.00.55
3.01.41

Avg: 3:03.25

(9:09.75 3km/pace)
(15:16.25 5km/pace)

Good session tonight - was quite nervous about how the left foot would respond. Was painful on the 200's after so cut them short and flared up a bit afterwards.

8 PM

Running 11:26 [3] 1.3 mi (8:48 / mi)
shoes: Pegasus 34 Uni Blue

Deserved a pie and a pint!

Monday Apr 16, 2018 #

8 AM

Running 31:48 [3] 4.29 mi (7:25 / mi)
shoes: Pegasus 34 Uni Blue

Up Porter and ITW.
Heel pain noticeable but if anything better by the end of the run.

One of the consultants kindly scanned my foot - have some oedema and swelling of the plantar fascia on the left but nothing dramatic which is reassuring. The question is if I should back off for longer or notZ
I think I’m going to continue training and complete two weeks of NSAIDS. If things get worse I’ll stop and rest.

5 PM

Running 20:58 [3] 2.74 mi (7:39 / mi)
shoes: Pegasus 34 Uni Blue

HFW + 6*Bingham strides

16.02
14.11
13.79
12.76
13.11
13.17

No doubt I’m running much quicker on the strides with less effort - I think the weights are starting to show some gains. Hopefully this will translate to improved performance over the 800.

Sunday Apr 15, 2018 #

Note

Weight 79.1kg’s

Banging on the beef again - need to be careful. The Toblerone is a real weakness of mine.

8 AM

Running 1:13:25 [3] 10.53 mi (6:58 / mi)
shoes: Pegasus 34 Uni Blue

Run around Derwent and Howden with Andy, Dave, Dom and Will B. Had a slight sensation in left heel but no real pain - really glad to be out running again. Enjoyed it and felt good.

5 PM

Swimming 30:00 [3]

Swimming - met Carl Edgell at the pool. Thought he was going well. I soon realised he was wearing flippers

Saturday Apr 14, 2018 #

11 AM

Cycling 2:34:00 [3] 30.3 mi (5:05 / mi)

Ride out to Hathersage and around the Gliding Club loop. A great day to be out cross training in the peak and a good workout. Heel almost fully better.

5 PM

Swimming 30:00 [3]

30 min Swim in the Virgin pool.

Friday Apr 13, 2018 #

7 PM

Swimming 31:00 [3]

It don’t get much better than this!

Heel again improved today compared to yesterday and walking now with an almost normal gait. Hopefully a few more days and i’ll Be back on the horse.

S & C 45:00 [3]

Leg weights and core

Thursday Apr 12, 2018 #

Note

Heel improved today compared to yesterday but does remain quite painful and not yet good to run on.

6 PM

Swimming 40:00 [3]

A boring swim for 40 minutes in Ponds Forge

S & C 25:00 [3]

Squat pyramid
12 @ 20
10 @ 40
8 @ 50
6 @ 60

Wednesday Apr 11, 2018 #

6 PM

Swimming 30:00 [3]

The left heel pain was I’ve noticed slightly in the morning for the past few weeks has really flared up after the track last night. So much so that walkingvwas painful throughout the day.
I’ve been to see Richard whose feeling is that the strain on the plantar fascia is secondary to inner tight FHL and Tib post muscles so he spent an hour and a half destroying my calf’s.

Tuesday Apr 10, 2018 #

9 AM

Running 45:44 [3] 5.51 mi (8:18 / mi)
shoes: Nike Pegasus 34 - Black/Gold

Wet easy jog through parks - slowest I’ve ran in a while but enjoyed it.

6 PM

Running 45:44 [3] 5.51 mi (8:18 / mi)
shoes: Pegasus 34 Uni Blue

5 x 400 (400 jog)

1 . 62.92
2. 63.53
3. 63.36
4. 64.20
5. 61.43

Avg: 63.09

Middle distance group at WB Road. Tough going tonight - not feeling fantastic but times a touch quicker than a few weeks ago. Left heel quite sore by the end so need to keep an eye on it.

A wet and miserable evening.

Monday Apr 9, 2018 #

10 AM

Running 1:19:58 [3] 10.86 mi (7:22 / mi)
shoes: Pegasus 34 Uni Blue

A bright and sunny morning around The Reservoirs. Legs feeling tired but it was such a beautiful morning it didn't matter. Need to ensure that I keep the long runs going throughout the summer 11-12 miles should be enough.

Sunday Apr 8, 2018 #

8 AM

Running 56:47 [3] 7.96 mi (7:08 / mi)
shoes: Nike Pegasus 34 - Blue + White

Run out and back long The Wirral Way with Ben. A glorious morning and good to be out early - feeling a little leggy after last nights race.

5 PM

Running 15:29 [3] 2.0 mi (7:44 / mi)
shoes: Pegasus 34 Uni Blue

Easy leg stretch

Saturday Apr 7, 2018 #

6 PM

Running 9:42 [3] 1.32 mi (7:21 / mi)
shoes: Nike Pegasus 34 - Blue + White

7 PM

Running 16:29 [3] 5.0 km (3:18 / km)
shoes: Nike Flyknit Streak pink/yello

PODIUM 5KM : 16:29

Wasn't initially planning on racing today but felt quite good in the morning so thought it would be worth a punt.

Worked really hard throughout, went through the first km in 3:07 which is bang on what I went through last time. Worked through a few runners on the next few laps and had a strong finish. I was deep in the well by the end and a reminder that in order to run this time requires pain and suffering. The 16 min barrier seems a long way away but I've now run 16:28 + 16:29 so, hopefully after this period of stabilisation I will have another period of improvement. I'll try and run a few more of these over the summer - absolutely great races.

Running 10:07 [3] 1.27 mi (7:58 / mi)
shoes: Nike Flyknit Streak pink/yello

Friday Apr 6, 2018 #

11 AM

Running 34:48 [3] 5.01 mi (6:57 / mi)
shoes: Nike Pegasus 34 - Blue + White

Steady up and down parks with 8 x 15s strides in Bingham

16.05
15.70
14.55
13.50
13.56
13.57
14.89
13.85

Started easy and worked it up.

6 PM

Running 30:19 [3] 4.35 mi (6:58 / mi)
shoes: Nike Pegasus 34 - Blue + White

Easy running around Millhouses - feeling a little fresher this evening after a few days off.

S & C 45:00 [3]

3 sets 12 30kg lunges - dumbbell
3 sets 12 30kg reverse lunges - dumbbell
3 sets 8 squat 35kg - dumbbell
3 sets 12 40kg dumbbell calf raises
2 sets each leg single leg split squat 25kgs
Crunches
Planks
Press ups
Getting bored of writing down each exercise but defo getting ‘stronger’

Climbing 30:00 [3]

Climbing at The Works

Thursday Apr 5, 2018 #

Note

Bramble Butress VD - All seconded thanks to Doms leading. Not taking any chances with trad leading whilst getting running fit.

Wednesday Apr 4, 2018 #

Note

Wash out of a day in Wales

S & C 15:00 [3]

Some core

Climbing 30:00 [3]

Climbing at The Beacon

Tuesday Apr 3, 2018 #

Note
(rest day)

Taking a rest/easy running week for the body and the mind.

Monday Apr 2, 2018 #

9 AM

Running 55:11 [3] 8.0 mi (6:54 / mi)
shoes: Nike Pegasus 34 - Black/Gold

Out and back along The Wirral Way with TM - totally waterlogged!

Feeling ok, a little tired.

2 PM

S & C 1:00:00 [3]

Weight and 'functional' exercises at the Empowered CrossFit gym.

Doms hip mobility exercises
box jump plyos 3 sets 12
reverse eccentric box jumps 3 sets 10
squat - 45,50,60 sets of 8
cal raises - 60kgs 3 sets 12
Single leg deadlifts with bar only- 2 sets 6 both leg
Medicine ball (10kg's) step up 3 sets 10
lunge with med ball
forward lunge 40kg's 3 sets 12
side lunge (bar only) 2 sets 10
Plank + crunches

Sunday Apr 1, 2018 #

11 AM

Running 45:21 [3] 6.65 mi (6:49 / mi)
shoes: Nike Pegasus 34 - Black/Gold

Out and back run on The Wirral Way - despite feeling knackered this morning with a slightly strange tummy since Friday I felt good when I was running. Really comfy.

7 PM

Running 31:23 [3] 4.15 mi (7:34 / mi)
shoes: Pegasus 34 Uni Blue

Easy run along the coast from Moreton to just past Meols and back.

+ 4 x 12s relaxed strides
+ 4 x 5-6s fly max accelerations

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