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Training Log Archive: Rich

In the 7 days ending Jul 1, 2012:

activity # timemileskm+m
  Cross Training3 2:20:33
  Running5 2:02:05 14.55(8:23) 23.42(5:13) 569
  Strength and Conditioning1 40:00
  Total8 5:02:38 14.55 23.42 569
  [1-5]8 5:00:14
averages - sleep:8.1 rhr:61 weight:66.2kg

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Sunday Jul 1, 2012 #

11 AM

Running 31:55 intensity: (28 @0) + (11:49 @1) + (19:05 @2) + (33 @3) 5.82 km (5:29 / km) +44m 5:17 / km
ahr:130 max:151 shoes: Inov8 Roclite 319

Saturday Jun 30, 2012 #

6 PM

Cross Training 1:00:03 intensity: (1:56 @0) + (11:00 @1) + (46:56 @2) + (11 @3)
ahr:131 max:145

Friday Jun 29, 2012 #

7 AM

Cross Training 20:30 [1]
slept:7.75 (injured)

Just about time for a quick spin on the static bike before getting the train to work. To be honest I think it is almost pointless me doing this as getting my HR to any kind of decent level wasn't possible.
6 PM

Cross Training 1:00:00 intensity: (14:30 @2) + (45:30 @3)
ahr:144 max:150

Thursday Jun 28, 2012 #

12 PM

Note
slept:8.0 (injured) (sick)

Managed to get in at the physio's at lunch. Mainly good news on what I expected. I must have cramped up Monday night during my sleep which made a bit of a mess of my calf muscle and left it all gammy. This has now been massaged out to a large extent. The muscle is still in a sensitive way though and the tendon stretching behind my knee is sore and tight as a result. I need to take it easy over the next few days with no running until at least Sunday. Some light cycling and swimming should be ok though.

Wednesday Jun 27, 2012 #

5 PM

Note
rhr:54 slept:8.0 (injured) (sick)

Getting increasingly worried about my calf. Yesterday morning I woke up with it hurting. I kind of half remembered perhaps getting cramp in the night but couldn't be sure. Last night I was doing some self minipulation to try and ease out but just gave myself the most severe calf cramp I have ever had. Amy decided she wanted a go but it just hurt alot and didn't ease out. Today it is no better and I'm starting to hobble. Waiting for physio to get nack to me now about an appointment. I fear at best a strain but possibly a tear. Hopefully it is nothing and by tomorrow morning after another good sleep it will be feeling better.

Illness wise feeling a little better today but head still spinning.

Tuesday Jun 26, 2012 #

7 AM

Running 10:00 [2] 2.0 km (5:00 / km)
rhr:62 slept:8.5 (sick) shoes: Nike Air Pegasus+ 28

Woke up late, still feeling hot and pretty crappy but had to quickly get in my running kit and get down the station before I missed the second train. At least the extra sleep would have done me good. Felt like I was running through treacle, HR still high.

Monday Jun 25, 2012 #

7 AM

Running 15:00 [2] 3.2 km (4:41 / km)
shoes: Nike Air Pegasus+ 28

ITW
12 PM

Running warm up/down 9:00 [2] 2.0 km (4:30 / km) +25m 4:14 / km
shoes: Asics Gel GT-2140

Strength and Conditioning (Circuits) 40:00 [3]
shoes: Asics Gel GT-2140

6 PM

Running 56:10 intensity: (7:00 @1) + (22:00 @2) + (20:00 @3) + (30 @4) + (6:40 @5) 10.4 km (5:24 / km) +500m 4:21 / km
shoes: Nike Air Pegasus+ 28

HFW (Newstead) with 10 x hill reps of ~40s (approx 80m with 30m climb) which was tough. Felt crappy beforehand but decent after the reps. Within a few minutes of getting home though really started to feel pretty achy.
8 PM

Note
rhr:68 weight:66.2kg (sick)

Really aching, thought it was the circuits from lunch initially but starting to think I've picked up a virus. Feeling hot and cold and heart rate very much on the high side.

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