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Training Log Archive: Tobes

In the 7 days ending May 4, 2014:

activity

time

miles

Cycling

4:30:00

46.6

75.0

Strength

3:20:00

Climbing

2:45:00

Conditioning

1:40:00

Running

53:30

5.97

(8:58)

9.6

(5:34)

Total

13:08:30

52.57

84.6

[1-5]

11:28:30

averages - sleep:6.7 rhr:51 weight:74.1kg

4:30

0:00

» now

Sunday May 4, 2014 #

Note
rhr:52 slept:7.0 weight:74kg (injured)

Knee Morning: 0
Evening: 0

Strength (Decline Squats) 5:00 [1]

3*10 Decline squats

Cycling 2:05:00 [3] 44.0 km (2:50 / km)

First delivered the papers with Sabeth and Rahel, then rode to Schwetzingen, then rode into Mannheim to check out the new boulder gym there. Was considering riding the 20km home but opted for the train instead.

Climbing (Bouldering) 1:45:00 [3]

Went with Erika and a couple of her friends to check out the new bouldering gym in Mannheim, Boulder Island. Have to say it was pretty awesome, everything was brand new and they had a really nice set up, bathrooms even had a sauna in them! (very Finnish) But also being new all the walls have fresh sand on them and the holds are incredibly rough, great for grip but dam it hurts after a while. Also I found a lot of their problems were quite tall person biased which made some of the routes quite easy for me =) instead of having the next hold so high (advantageous to tall people) they should have it lower but in a position that makes you hold your body in a difficult position / more lateral movement with the problems. Overall really nice place though, would go there if it wasn't that little bit further compared to Heidelberg.

Strength (1 Leg Deadlifts) 5:00 [1]

2*8 Unassisted one-legged deadlifts

Strength (Decline Squats) 5:00 [1]

3*10 Decline squats

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.

Saturday May 3, 2014 #

Note
rhr:50 slept:7.0 weight:74.5kg (injured)

Knee Morning: 0
Evening
I get the feeling my knee is having a little bit of trouble with the change in exercises, will be keeping any running I do to 15 mins for now

Strength (Decline Squats) 5:00 [1]

3*10 Decline squats

Running 13:30 [3] 2.9 km (4:39 / km)

Shorter run around the fields near Semd. Knee had been feeling strange throughout the day so was a bit hesitant but it felt fine while running and afterwards actually felt better. Just another example of how this injury makes almost no sense, my knee just hurts whenever it feels like it.

Strength (Hip/Glutes/VMO) 40:00 [2]

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*60 sec Squat hold
2 min Wall sit
Did a wall sit at the end to see how much better I was doing, managed 2 mins very comfortably. Realized that the squat holds are really a much better exercise as you get very similar VMO activation but your glutes have to work as well, with a wall sit your glutes can just go to sleep.

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.

Friday May 2, 2014 #

Note
rhr:51 slept:7.0 weight:74.1kg (injured) (rest day)

Knee Morning: 0
Evening: 1

Strength (Decline Squats) 5:00 [1]

3*10 Decline squats

Strength (1 Leg Deadlifts) 5:00 [1]

2*8 Unassisted one-legged deadlifts

Strength (Decline Squats) 5:00 [1]

3*10 Decline squats

Thursday May 1, 2014 #

Note
rhr:50 slept:9.0 weight:73.2kg (injured)

Knee morning: 0
Evening: 0
Had a massive sleep in, was much needed

Strength (Decline Squats) 5:00 [1]

3*10 Decline squats

Running 25:00 [1] 3.5 km (7:09 / km)

Went for a jog with Iris Near Heubach, really nice forest with a quarry in it where you can go climbing. It was rainy but not too bad or too cold.

Strength (Decline Squats) 5:00 [1]

3*10 Decline squats

Strength (Hip/Glutes/VMO) 40:00 [2]

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*60 sec Squat sit

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 30, 2014 #

Note
rhr:52 slept:6.0 weight:74kg (injured)

Knee Morning: 0
Evening: 1
Felt a little sore throughout the day, think it hasn't had a good chance to recover since Sunday. Next 2 days should be quite relaxed though

Strength (Decline Squats) 5:00 [1]

3*10 Decline squats

Cycling 1:00:00 [2] 22.0 km (2:44 / km)

To and from work.

Strength (1 Leg Deadlifts) 5:00 [1]

2*10 Unassisted one-legged deadlifts

Strength (Decline Squats) 5:00 [1]

3*10 Decline squats

Tuesday Apr 29, 2014 #

Note
rhr:49 slept:5.0 weight:74.9kg (injured)

Knee morning: 0 but feels tired, need to take it easy
Evening: 0

C • woop woop 1

Running 15:00 [3] 3.2 km (4:41 / km)

Found a few softer tracks to run on in Schwetzingen, still dead flat but that's ok for now. Kept it short to not introduce too many changes at once.

Strength (Decline Squats) 5:00 [1]

3*10 Decline squats

Strength (Decline Squats) 5:00 [1]

3*10 Decline squats

Cycling 25:00 [3] 9.0 km (2:47 / km)

Home from work.

Strength (Hip/Glutes/VMO) 40:00 [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 28, 2014 #

Note
rhr:50 slept:6.0 (injured)

Knee morning: 0
Evening: 1
Starting phase 3 of my program today

Strength (Decline Squats ) 5:00 [1]

3*10 Decline squats

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

Boulderhaus, even glader I went today. Normally back to back climbing days are a bad idea but I was feeling pretty good, even managed to stick 2 pinches on a climb I've been trying for a week. Also met a couple people there, turned out one of them was a family friend of my boss. Small world.

Cycling 1:00:00 [3]

To and from climbing.

Strength (Decline Squats ) 5:00 [1]

3*10 Decline squats

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