Training Log Archive: GD44In the 7 days ending Jul 11, 2021:
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Sunday Jul 11, 2021 #
1 PM
Note
Stripped the two Nordic Track Ski Ergs (that I bought a few years ago) into its component parts ready for building my kayak erg.
Did loads of research online to find suitable pulleys but struggled to find ones that match those used by the American guy. A lightweight 100mm/4 inch plastic clothesline doesn't appear to exist in the UK. Options I can see are heavier (metal) and more expensive. :-(
Did loads of research online to find suitable pulleys but struggled to find ones that match those used by the American guy. A lightweight 100mm/4 inch plastic clothesline doesn't appear to exist in the UK. Options I can see are heavier (metal) and more expensive. :-(
3 PM
Conditioning 2:00 [1]
2 sets of 4 pull ups
Saturday Jul 10, 2021 #
9 AM
Road bike 2:34:33 70.12 km (27.2 kph) +979m
ahr:134 max:223
From Panteg to Aberaeron via New Inn, Brechfa, Llansawel, Crugybar, Lampeter and Aberaeron.
https://www.trainerroad.com/app/career/garydavies4...
Strava Moving Time -
Clock on time - 2:34:33
TR - 2:32:07
https://www.trainerroad.com/app/career/garydavies4...
Strava Moving Time -
Clock on time - 2:34:33
TR - 2:32:07
Thursday Jul 8, 2021 #
5 PM
Cycling - turbo 1:00:00 21.73 km (2:46 / km)
ahr:116 max:148
Tuesday Jul 6, 2021 #
Note
Outer quad muscle still tender/tight. Need to work on this
7 AM
Conditioning 11:28 [1]
Strengthen That Foundation
FOAM ROLL:
30 seconds per side Peroneal Foam Rolling
30 seconds per side Quad Foam Rolling
30 seconds per side Adductor Foam Rolling
STRETCH:
30 seconds Peroneal and Quad Stretch
30 seconds Inside Outside Rocks
30 seconds Standing Hamstring and Calf Stretch
30 seconds Standing Quad Stretch And Reach
ACTIVATION:
30 seconds per side Shin Flexes
30 seconds Rocking Chair Squats
30 seconds per side 3-Way Hip Circles
30 seconds Glute Bridge With Calf Raise
6 Pull Ups outside too
FOAM ROLL:
30 seconds per side Peroneal Foam Rolling
30 seconds per side Quad Foam Rolling
30 seconds per side Adductor Foam Rolling
STRETCH:
30 seconds Peroneal and Quad Stretch
30 seconds Inside Outside Rocks
30 seconds Standing Hamstring and Calf Stretch
30 seconds Standing Quad Stretch And Reach
ACTIVATION:
30 seconds per side Shin Flexes
30 seconds Rocking Chair Squats
30 seconds per side 3-Way Hip Circles
30 seconds Glute Bridge With Calf Raise
6 Pull Ups outside too
8 AM
Conditioning (Weights) 2:00 [1]
Shoulder press: 2 x 10 (9.65kg each hand)
6 PM
Running 1:04:12 12.33 km (11.5 kph) +179m
ahr:136 max:154
One of my usual loops. Felt good.
Monday Jul 5, 2021 #
5 PM
Cycling - turbo 1:00:00 [2] 21.54 km (2:47 / km)
ahr:112 max:128
https://www.trainerroad.com/app/career/garydavies4...
Turning over the legs. Quads still sore from the weekend. Should have stretched them after the race!
Turning over the legs. Quads still sore from the weekend. Should have stretched them after the race!