Training Log Archive: TorziIn the 7 days ending Jun 22, 2019:
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Saturday Jun 22, 2019 #
7 AM
Yoga 10:00 [2]
Madeleine Shaw IGTV Flow 10 mins - really good morning flow!
Cross Trainer warm up/down 7:00 [2] 1.0 km (7:00 / km)
Good warm up on the cross trainer - I like warming up for S + C sessions on the cross trainer feel I get more benefit from it than the bike.
8 AM
Strength and Conditioning 30:00 [3]
New S + C Session: 1/5 (I really enjoyed this session so assigning 5 sessions of it in total)
Bodyweight Work:
3 x 5 pressups
30s full plank
30s side plank each side
30s elbow plank
12 bird dogs each side
Ab Burn:
20 reverse crunches
20 basic crunches
20 toe touch crunches
10 bent jacknifes
Band Work:
3 x 10 bridges
3 x 8 leg lifts
3 x 8 there and back crab walks
Pilates Ring Work:
3 x 30s sitting holds
30 squeezes
45s HF holds each side
Standing Work:
3 x 6 slide lunges each side
3 x 6 slide side lunges each side
30s balance each leg
10 drive throughs each leg
Weights:
15kg squat 3 x 8
15kg deadlift 3 x 8
10kg lunge 10 each side
Bodyweight Work:
3 x 5 pressups
30s full plank
30s side plank each side
30s elbow plank
12 bird dogs each side
Ab Burn:
20 reverse crunches
20 basic crunches
20 toe touch crunches
10 bent jacknifes
Band Work:
3 x 10 bridges
3 x 8 leg lifts
3 x 8 there and back crab walks
Pilates Ring Work:
3 x 30s sitting holds
30 squeezes
45s HF holds each side
Standing Work:
3 x 6 slide lunges each side
3 x 6 slide side lunges each side
30s balance each leg
10 drive throughs each leg
Weights:
15kg squat 3 x 8
15kg deadlift 3 x 8
10kg lunge 10 each side
Spinning 15:00 [4] 8.0 km (1:53 / km)
Although only 15 mins of the spin class, this got such a sweat on and I really felt the benefit from it! Felt really good to get some cardio in - and great to get the blood flowing. Feeling very good about training at the moment - comitted to nutrition, training and spirit routine for healing - all working :D <3
Friday Jun 21, 2019 #
10 AM
Running 30:00 [3] 5.25 km (5:43 / km) +7m 5:40 / km
ahr:172 max:187 shoes: Pink Brooks Shoes
It was planned to do my run of 60 mins today, but it was just not to be - leg very clicky/sore and Becky was tired so went with that and still so happy to do 30 mins!
I taped up my psoas and got some deep heat on it which helped. The psoas/hip just feels extremley week and sore - not painful as such - such a strange pain - need to speak to Julia about it.
Me and Becky ran this as (9 min run, 1 min walk) x 3 which is a format I really like. We ran around Oxford in the sun and i loved it depsite any pain felt <3.
I taped up my psoas and got some deep heat on it which helped. The psoas/hip just feels extremley week and sore - not painful as such - such a strange pain - need to speak to Julia about it.
Me and Becky ran this as (9 min run, 1 min walk) x 3 which is a format I really like. We ran around Oxford in the sun and i loved it depsite any pain felt <3.
Thursday Jun 20, 2019 #
Note
(injured) (rest day)
Morning Stretch: DONE
Evening Stretch: DONE
Garmin Steps: 13000
- Feeling a lot of pain and clicking/cracking in the hip today. However, becasue this does ease and flow this suggests it is muscular and not within the joint - also I have had the surgery so a labral tear is extremley unlikely! We can overcome any worry or tension and this is a journey! <3
I am finishing this week of training and then sending an email to Julia with how I feel <3 !
Evening Stretch: DONE
Garmin Steps: 13000
- Feeling a lot of pain and clicking/cracking in the hip today. However, becasue this does ease and flow this suggests it is muscular and not within the joint - also I have had the surgery so a labral tear is extremley unlikely! We can overcome any worry or tension and this is a journey! <3
I am finishing this week of training and then sending an email to Julia with how I feel <3 !
Wednesday Jun 19, 2019 #
6 PM
Gym Bike warm up/down 5:00 [2] 2.0 km (2:30 / km)
Quick warm up for S + C - in Katie's gym in Wem!
Strength and Conditioning 30:00 [3]
1 min full plank
Bird dogs 15 each side
Slow M Climbers 16
Glute Bridge with band 2 x 15
Leg lifts with band each side 2 x 15
Crab walks 3 x 10 each way
*I LEFT MY PILATES RING AT HOME*
12 single leg squats each side
3 x 6 slide lunges each side
3 x 6 slide side lunges each side
WEIGHTS)
20kg squats 3 x 8
20kg deadlift 3 x 8
Lunge 15 each leg 10kg
Bird dogs 15 each side
Slow M Climbers 16
Glute Bridge with band 2 x 15
Leg lifts with band each side 2 x 15
Crab walks 3 x 10 each way
*I LEFT MY PILATES RING AT HOME*
12 single leg squats each side
3 x 6 slide lunges each side
3 x 6 slide side lunges each side
WEIGHTS)
20kg squats 3 x 8
20kg deadlift 3 x 8
Lunge 15 each leg 10kg
Tuesday Jun 18, 2019 #
Note
Morning Stretch: DONE
Evening Stretch: DONE
Garmin Steps: 9500
Evening Stretch: DONE
Garmin Steps: 9500
7 AM
Running 1:00:00 11.0 km (5:27 / km) +96m 5:14 / km
ahr:162 max:190 shoes: Pink Brooks Shoes
Quite a hard run today!
I need to chill out a bit on the pace - it is exciting that speed is coming into the legs more but they are more vulnerable at speed - lets just enjoy the running and nature at the moment :)
I did a loop round Blackdown and then ran home - about 9km so had to loop another 2km around home - good to know for the future.
I did: 10 min jog, 10 x (3 min flow run, 2 min jog/walk) - I did push my body quite a lot on this and was ocassionally twingey in the high hip/groin muscles - but not too bad - did a good stretch after :)!
Excited to be making progress, but yes need to chill the pace so that I dont worry myself.
It was good to get a harder run in though as I am going to my friend Katie's for 2 days so might not be able to get sessions in <3!
I need to chill out a bit on the pace - it is exciting that speed is coming into the legs more but they are more vulnerable at speed - lets just enjoy the running and nature at the moment :)
I did a loop round Blackdown and then ran home - about 9km so had to loop another 2km around home - good to know for the future.
I did: 10 min jog, 10 x (3 min flow run, 2 min jog/walk) - I did push my body quite a lot on this and was ocassionally twingey in the high hip/groin muscles - but not too bad - did a good stretch after :)!
Excited to be making progress, but yes need to chill the pace so that I dont worry myself.
It was good to get a harder run in though as I am going to my friend Katie's for 2 days so might not be able to get sessions in <3!
Monday Jun 17, 2019 #
Note
Morning Stretch: DONE
Physio Treatment: DONE
Morning Movement: DONE
Evening Stretch: DONE
Garmin Steps: 9300
Feeling: Looser today! I think the background feeling of tension/stress is not helping so lets try and ease that - by being at ease! <3
Physio Treatment: DONE
Morning Movement: DONE
Evening Stretch: DONE
Garmin Steps: 9300
Feeling: Looser today! I think the background feeling of tension/stress is not helping so lets try and ease that - by being at ease! <3
12 PM
Cycling 40:00 [3] 12.7 km (3:09 / km) +119m 3:00 / km
ahr:139 max:175
This cycle was from home to Kate's:
Well this has shown me that this is not the best cycle route haha - one of the hardest hills and some really tough XC work followed by a pretty much completley downhill road stretch. But good to investigate and getting stronger on the bike - it is practice and consistency! <3
Well this has shown me that this is not the best cycle route haha - one of the hardest hills and some really tough XC work followed by a pretty much completley downhill road stretch. But good to investigate and getting stronger on the bike - it is practice and consistency! <3
2 PM
Cycling 32:00 [3] 8.5 km (3:46 / km) +161m 3:26 / km
ahr:149 max:172
This was from Kate's to Lexie's - holy shit it was literally a gentle incline ALL. THE. WAY! My legs were dead by then end - this is why my bike ride was a lot shorter - was aiming for 2.5 hours but in the future I will just go to Richmond to do that to be honest! But a good hard workout to improve from!
3 PM
Cycling 10:00 [3] 2.25 km (4:27 / km) +41m 4:04 / km
ahr:136 max:161
Just the short section from town to home to finish off - happy with this ride - would have wanted it to be longer but lets build it up and find better places to go :)
Sunday Jun 16, 2019 #
Note
NEW WEEK - New Focus + Strength <3:
Morning Stretch: DONE
Physio Treatment: DONE
Evening Stretch: DONE
Garmin Steps: 11500
Feeling: Quite generally sore at the moment, but just trying to ease that tension, flow with life a bit more and relax.
Morning Stretch: DONE
Physio Treatment: DONE
Evening Stretch: DONE
Garmin Steps: 11500
Feeling: Quite generally sore at the moment, but just trying to ease that tension, flow with life a bit more and relax.
7 AM
Swimming (Open Water) 30:00 [3] 1.6 km (18:45 / km)
First time back in the open water after the race this time last week - glad to be getting in there again - I LOVE getting up early it really does just work for me - need to make sure I get enough sleep though.
2 x Big Laps (800m) at Mychett Lakes - I also bumped into Gayle Vickers - would love to train with her again!
2 x Big Laps (800m) at Mychett Lakes - I also bumped into Gayle Vickers - would love to train with her again!
8 AM
Yoga (HOT ) 1:15:00 [3]
Hot Yoga Class @ Red Hot Yoga Studio!
You get SUCH a sweat on - but very beneficial - good to stretch out the body - feeling tight and twiney today so needed it <3. Took me a little time to clear and be mindful, so need to work on that :)
You get SUCH a sweat on - but very beneficial - good to stretch out the body - feeling tight and twiney today so needed it <3. Took me a little time to clear and be mindful, so need to work on that :)