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Training Log Archive: Tobes

In the 7 days ending Apr 20, 2014:

activity

time

miles

Cycling

8:15:00

101.28

(4:53)

163.0

(3:02)

Strength

3:25:00

Climbing

2:00:00

Conditioning

1:25:00

Running

15:00

1.86

(8:03)

3.0

(5:00)

Total

15:20:00

103.15

166.0

[1-5]

13:55:00

averages - sleep:7 rhr:52 weight:73.8kg

3:10

0:00

» now

Sunday Apr 20, 2014 #

Note
rhr:50 slept:6.5 weight:73.6kg (injured)

Knee Morning: 0
Evening: 1

Strength (Decline Squats) 5:00 [1]

2*4 Unassisted one-legged deadlift
2*10 Decline squats

Cycling 2:00:00 [1] 35.0 km (3:26 / km)

Went for a ride around the airport with Sabeth's parents, nice and cruisy

Strength (Decline Squats) 5:00 [1]

2*4 Unassisted one-legged deadlift
2*10 Decline squats

Saturday Apr 19, 2014 #

Note
rhr:49 slept:7.5 weight:73.3kg (injured)

Knee Morning: 0
Evening: 0 still feeling fine after running, I can still feel a lump which I guess is scar tissue. It never seems to go away even with lots of rest.

Strength (Decline Squats) 5:00 [1]

2*4 Unassisted one-legged deadlift
2*10 Decline squats

Running 15:00 [3] 3.0 km (5:00 / km)

Went for a little jog, trying to build up some strength in my legs and adapt to a slightly different style which is easier on my knees. Felt good, just need to be careful when I get tired not to let my form get sloppy and I think my knees can handle it. Ran in my inov8s and had about half on pavement, so I think I really should get rid of the other shoes which hurt my knee. I think it is to do with the fat heels, although they give more cushioning it makes my knee track further forward which puts more strain on the tendon. I need to find some nice running shoes without too much toe drop.

C • shoes 2

Strength (Decline Squats) 5:00 [1]

2*4 Unassisted one-legged deadlift
2*10 Decline squats

Strength (Hip/Glutes/VMO) 45:00 [2]

3*10 Assisted one-legged deadlift
3*10 One-legged glute-bridge
3*10 Side-lying hip abduction (with band)
3*10 Bird Dog with arm lift
3*10*10 sec VMO activation
3*10 Band-resisted side-lying clams
3*40 sec Squat sit
Removed the wall from the wall sit, make it more of an open loop exercise to teach my form better.

Conditioning (Foam Roll/Stretch) 20:00 [0]

Foam rolling:
Calf, Hamstring, Glutes, Quads, ITB, TFL, Plantar Fascia
Stretching:
Hip Flexor, Quads, ITB, Gastroc/Soleus, Hamstring, Groin.
Just did a quicker session today, rolling felt good though.

Friday Apr 18, 2014 #

Note
rhr:49 slept:8.0 weight:73.9kg (injured) (rest day)

Knee Morning: 0
Evening: 0
Decided it was time to have a rest day, body was feeling pretty wiped from no sleep and too much exercise. All the cycling adds up after a bit.

Strength (Decline Squats) 5:00 [1]

2*4 Unassisted one-legged deadlift
2*10 Decline squats

Strength (Decline Squats) 5:00 [1]

2*4 Unassisted one-legged deadlift
2*10 Decline squats

Conditioning (Foam Roll/Stretch) 15:00 [0]

Thursday Apr 17, 2014 #

Note
rhr:54 slept:6.5 weight:74kg (injured)

Knee Morning: 1
Evening: 0

Strength (Decline Squats) 5:00 [1]

2*5 Unassisted one-legged deadlift
2*10 Decline squats

Strength (Decline Squats) 5:00 [1]

2*5 Unassisted one-legged deadlift
2*10 Decline squats

Cycling 1:30:00 [3] 32.0 km (2:49 / km)

Ride home from work, first train was late so the second one had already gone. Next one was in an hour so just decided to ride home from Darmstadt

C • commute 2

Strength (Hip/Glutes) 45:00 [2]

Conditioning (Foam Roll/Stretch) 25:00 [0]

Foam rolling:
Calf, Hamstring, Glutes, Quads, ITB, TFL, Plantar Fascia
Stretching:
Hip Flexor, Quads, ITB, Gastroc/Soleus, Hamstring, Groin.

Wednesday Apr 16, 2014 #

Note
rhr:53 slept:6.5 weight:74.3kg (injured)

Knee Morning: 1
Evening: 1

Cycling 45:00 [3] 16.0 km (2:49 / km)

To work

Strength (Decline Squats) 5:00 [1]

2*4 Unassisted one-legged deadlift
2*10 Decline squats

Climbing (Bouldering) 1:00:00 [3]

Boulderhaus, was feeling a tiny bit tired but still managed to do one I couldn't on Monday. Did a few core exercises at the end but was way too tired to do do them well.

Cycling 1:15:00 [2] 24.0 km (3:08 / km)

To and from climbing.

Strength (Decline Squats) 5:00 [1]

2*4 Unassisted one-legged deadlift
2*10 Decline squats

Tuesday Apr 15, 2014 #

Note
rhr:54 slept:7.0 (injured)

Knee Morning: 0 but legs are tired.
Evening: 1

Strength (Decline Squats) 5:00 [1]

2*4 Unassisted one-legged deadlift
2*10 Decline squats

Strength (Decline Squats) 5:00 [1]

2*4 Unassisted one-legged deadlift
2*10 Decline squats

Cycling 45:00 [2] 16.0 km (2:49 / km)

Home from work.

Strength (Hip/Glutes) 45:00 [2]

Conditioning (Foam Roll/Stretch) 25:00 [0]

Foam rolling:
Calf, Hamstring, Glutes, Quads, ITB, TFL, Plantar Fascia
Stretching:
Hip Flexor, Quads, ITB, Gastroc/Soleus, Hamstring, Groin.

Monday Apr 14, 2014 #

Note
rhr:56 slept:7.0 weight:74kg (injured)

Knee morning: 1
Evening: 1

Cycling 45:00 [3] 16.0 km (2:49 / km)

To work, tire was flat in the morning which was annoying because I had fixed it on the weekend. Must have been 2 holes or maybe left the glue too long before putting the patch on. Luckily I could borrow Christians old mountain bike.

Strength (Decline Squats) 5:00 [1]

2*3 Unassisted one-legged deadlift
2*10 Decline squats

Climbing (Bouldering) 1:00:00 [4]

Boulderhaus, flashed the yellow climb I was working on last week, also found some really nice training routes which are all one type eg. all under clings, all slopers, all pinches. Also a really nice overhang route with a little section where you have to lower yourself to the next hold, didn't have the strength to do it but it's always good to have challenges to come back to.

Cycling 1:15:00 [3] 24.0 km (3:08 / km)

To and from climbing, think I have found the optimal route but it still seems to take quite a while to get there.

Strength (Decline Squats) 5:00 [1]

2*3 Unassisted one-legged deadlift
2*10 Decline squats

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