Training Log Archive: redriderIn the 7 days ending Nov 22, 2015:
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Sunday Nov 22, 2015 #
Trail running hills 55:00 [3] 5.61 km (9:48 / km) +514m 6:43 / km
ahr:144 max:172 (injured)
stavgång Väsjöbacken 7x3min. foten funkade rätt bra och det kändes härligt att få upp pulsen lite :)
Saturday Nov 21, 2015 #
Cycling tempo 1:03:00 [4] 22.83 km (2:46 / km) +156m 2:40 / km
ahr:134 max:166 slept:8.0 weight:61.2kg (injured)
icy ride including 20min tempo on Järva tempo round (8km). 18:09. best time so far. good conditions but some ice here and there. beautiful sunshine but it was freezing cold. -4C.
Friday Nov 20, 2015 #
Cross training 30:00 [2] 3.7 km (8:06 / km)
(injured)
testing the foot a bit. some walk, some jog, some drills, some jumps. had taped the ankle inward and had insoles in my shoes (reducing the load on tendon). 1km went without problems, then I felt it slightly but only slightly. walked in the end. jumps and drills went surprisingly well. did some gentle toe walking, some high knees, some butt kicks, 3x10 calf jumps, 3x15 gentle leaps on the slope, 3x10 squat jumps, 3x30 fast stairs, 3x10 two-leg hopping up and down, and some stair running. progression! :)
Strength (circuit) 30:00 [2]
circuit at home, both legs and core, and physio exercises for the ankle.
7 PM
Swimming (aqua jogging) 1:00:00 [1]
vattenlöpning med Maria. vad fort tiden rann med sällskap! :)
Thursday Nov 19, 2015 #
Note
Meeting with Tiina :) She was pretty confident that it's tibialis posterior that is irritated. Taping the ankle so that you bend the foot outward may have led to bad running and caused some extra load to the tendon. I should try to tape it other way around, bending slightly inward. She massaged the foot too, it was amazing! Felt like something that was really tight finally opened up. Wonderful!
8 AM
Cycling tempo (MTB) 51:00 [4] 17.7 km (2:53 / km) +118m 2:47 / km
(injured)
20min warm up + one round tempo ride on Järva tempobana (8km) 18:54 + 10min warm down. It was about +0C and icy rain, lovely!
Wednesday Nov 18, 2015 #
Note
Second physio session with Helen at Ekeby. A bit longer acupuncture treatment and some rubber band exercises to do at home. Some progression. Got also time for MRI on 8th December. That means a week after San Sebastian. Confused whether to run or not...
8 AM
Cross training 30:00 [2]
(injured)
cross-training including some drills, gentle stair running, and gentle hops and jumps in stairs. no pain.
Strength 1:00:00 [2]
heel raises without weights 2x15, heel raises with weights 3x15x20kg, squats 3x15x20kg/30kg/40kg, lunges 3x20x20kg, one-leg squats 3x10x20kg, vertical leg raises 3x15, romanian deadlifts 2x15x20kg, bend over rows 2x15x20kg, back extensions 3x15x10kg, backward kicks 3x15x50kg, inner and outer thighs 3x15x30kg, hip flexors 3x15x15kg, leg press 3x15x80kg, calves 3x15x50kg, leg curl 3x15x40kg, leg extension 3x15x35kg, abs, sides, side plank, plank, back exercises, push ups. felt great but some accumulated fatigue from Monday.
Swimming 26:00 [1] 1.0 km (26:00 / km)
Tuesday Nov 17, 2015 #
Cycling intervals (MTB) 51:00 [4] 17.7 km (2:53 / km) +95m 2:48 / km
ahr:132 max:165 (injured)
10x1,5min MTB intervals with 1,5min active recoveries. 0,7-0,8km each.
Monday Nov 16, 2015 #
11 AM
Cross training 30:00 [1] 4.2 km (7:09 / km) +40m 6:49 / km
(injured)
testing the leg. some gentle jogging and some drills and strides. most of it went well but starting to feel the pain on the way home.
Strength 10:00 [2]
some gentle plyometrics: 3x20 fast up-and-downs on stairs, 2x20 two-leg up-and-down jumps (one stair and two stairs), 5x box jumps up (three stairs), 5x box jumps down, 2x10 calf jumps, 2x10 squat jumps, and several sets of heel raises, one-leg heel raises, and eccentric heel raises. no pain in the ankle.
6 PM
Cross training warm up/down 5:00 [1]
(injured)
Strength 45:00 [2]
heel raises 3x15x20kg, one-leg heel raises 3x10x20kg, deep squats 3x20x20kg, one-leg squats 3x10x20kg, lunges 3x20x15kg, leg press 3x15x77kg-93kg, calf exercises on leg press 3x15x57kg, leg curls 3x15x45kg, leg extensions 3x15x45kg, adduction 3x15x45kg, abduction 3x15x45kg, romanian dead lifts 3x15x20kg, bend over rows 3x15x20kg, back extensions 3x15, crunches 3x20, plank, side plank, side crunches, push ups, back exercises, static squat against a wall. all went well, only one-leg heel raises caused some pain in the ankle.