Training Log Archive: redriderIn the 7 days ending Nov 15, 2015:
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Sunday Nov 15, 2015 #
Cross training 40:00 [1] 4.8 km (8:20 / km)
(injured)
combination of walk and gentle jog with Sami. 3x5min running. pain-free at first but could feel it again after a few minutes.
Saturday Nov 14, 2015 #
8 AM
Cycling tempo 1:06:00 [4] 22.61 km (2:55 / km) +151m 2:49 / km
ahr:138 max:160 (injured)
3x10min tempo ride on MTB in Järvafältet in the rain. 3,8-4,2km. covered in mud and horse shit all over after the ride. good fun anyway :)
Friday Nov 13, 2015 #
10 AM
Cross training 45:00 [1] 5.0 km (9:00 / km)
(injured)
brisk walk with some gentle jogging. walking was pain-free and running felt ok at first but then some pain at the end. stopped running immediately.
6 PM
Cycling (MTB) 44:00 [2] 12.1 km (3:38 / km) +100m 3:30 / km
ahr:122 max:140
MTB ride in the rain and darkness. whoop whoop! met eyes of a cow in the darkness - pretty scary!
Thursday Nov 12, 2015 #
Cycling tempo (spinning) 1:05:00 [4] 30.0 km (2:10 / km)
ahr:153 max:174 (injured)
15min warm up + 45min tempo spin + 5min warm down. such a hard workout! I really tried to push as hard as I could but difficult to get HR as high as in running. no pain in the ankle while cycling.
Wednesday Nov 11, 2015 #
Note
went to see a physio today about the pain in the inside of the ankle. it might be toe flexors that are over stressed or stress fracture in the lower tibia. doesn't feel like a stress fracture. anyway, trying to get time to MRI asap...in the meanwhile icing, NSAID gels, anti-inflammatory drugs, and compression socks. back to basics. a short acupuncture therapy.
5 PM
Cross training 30:00 [2] 7.0 km (4:17 / km)
(injured)
5min cross-trainer (0,5km), 5min double poling (1km), 5min rowing (1km), 10min cycling (4km), 5min cross-trainer (0,5km)
Strength 45:00 [2]
heel raises, heel raises with a bar 3x15x15kg, one-leg heel raises 2x10x15kg, squats 3x20x20kg, lunges 2x20x20kg, back extensions 3x20x5kg, leg extension 3x15x40kg, leg curl 3x15x35kg, leg press 3x15x80kg, calves 3x15x30kg, two leg horisontal lift 3x15, backward kicks 3x15x50kg, push-ups, abs, side lifts, back exercises.
Swimming 10:00 [2] 5.0 km (2:00 / km)
Tuesday Nov 10, 2015 #
Running intervals 1:50:00 [5] 19.6 km (5:37 / km) +96m 5:29 / km
(injured)
5km warm up to Sollentunavallen + 10x800m intervals at 3:00 with 2min recoveries + 5km warm down jog home. wasn't fully recovered from the weekend but still quite happy with the workout. went almost as planned. however the pain in the left ankle is getting worse. it didn't like fast running and was really sore afterwards. fuck.
Monday Nov 9, 2015 #
Note
slept:8.0 weight:62.2kg (rest day)