Training Log Archive: itsmartinIn the 7 days ending Aug 2, 2014:
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Saturday Aug 2, 2014 #
Running 2:53:43 [3] 15.89 mi (10:56 / mi) +5269ft 8:19 / mi
(injured) shoes: Brooks Cascadia 9-Red 12.5
Awesome day, awesome company. We got rained on kid of hard on the way up but it was 70 degrees and pretty fun honestly. I got dropped a bit on the climb but was able to hang on the descent.
Friday Aug 1, 2014 #
Note
rhr:42 slept:7.0
Strengthening 45:00 [3]
weight:187lbs (injured) shoes: Sneakers
plank: 3 min, 90 sec each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/20/12
wobble disk: 2 min each leg
Cycling (Commute) 25:29 [2] 5.93 mi (4:18 / mi) +357ft 4:04 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 1:03:48 [2] 13.0 mi (4:55 / mi) +422ft 4:46 / mi
(injured) shoes: Raleigh Mojave 8.0
Wasn't really feeling it so cut the long route somewhat short.
Thursday Jul 31, 2014 #
Note
rhr:43 slept:8.0
Walking (Commute) 19:27 [1] 1.09 mi (17:46 / mi) +135ft 15:55 / mi
(injured) (rest day) shoes: Sneakers
Wednesday Jul 30, 2014 #
Note
rhr:47 slept:5.0
Strengthening 45:00 [3]
weight:184lbs (injured) shoes: Sneakers
on the ball leg lifts: 2 x 60
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/16/12
wobble disk: 2 min each leg
Haven't slept well for two nights, hope that resolves itself.
Cycling (Commute) 26:30 [2] 5.94 mi (4:28 / mi) +362ft 4:13 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 1:27:20 [2] 17.45 mi (5:00 / mi) +831ft 4:47 / mi
(injured) shoes: Raleigh Mojave 8.0
My right calf did not feel that awesome on this ride, more sore than usual when I'm on a bike. Must be time for some time off. :(
Tuesday Jul 29, 2014 #
Running (Stairs) 33:14 [4] 1.63 mi (20:21 / mi) +1461ft 11:01 / mi
ahr:128 max:170 (injured) shoes: Brooks Transcend
Feeling pretty tired/out of it today but eventually got my ass out of the house and after the first couple of flights I felt better. Still didn't have the motivation to exceed 30 minutes though.
Cycling (Commute) 26:02 [2] 5.91 mi (4:24 / mi) +386ft 4:09 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 38:04 [2] 7.21 mi (5:17 / mi) +593ft 4:54 / mi
(injured) shoes: Raleigh Mojave 8.0
Running 46:06 [3] 6.22 mi (7:24 / mi) +584ft 6:48 / mi
(injured) shoes: Hoka Stinson Evo
My fastest (not that it's 'fast' yet or anything) Tuesday run in many weeks. My calf still is far from right but it's slowly getting better.
If nothing else this injury has helped me re-evaluate my shoes to see which ones work and which ones don't. The Hokas seem to work okay.
Monday Jul 28, 2014 #
Note
rhr:44 slept:7.0
Strengthening 45:00 [3]
weight:185lbs (injured) shoes: Sneakers
on the ball leg lifts: 2 x 60
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/16/12
wobble disk: 2 min each leg
I fell off the disk twice on each leg! Total lack of focus.
Cycling 25:58 [2] 5.94 mi (4:22 / mi) +346ft 4:09 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling 1:23:47 [1] 9.93 mi (8:26 / mi) +545ft 8:01 / mi
(injured) shoes: Raleigh Mojave 8.0
Oh man, no way could I have ridden any slower... the heat is getting to me. Not that I want cold and wet mind you!
Sunday Jul 27, 2014 #
Note
rhr:46 slept:8.0
Running 2:56:53 [2] 15.89 mi (11:08 / mi) +5539ft 8:22 / mi
ahr:141 max:163 (injured) shoes: Brooks Cascadia 9-Red 12.5
Awesome day. I slept in, ate breakfast, got inspired by Tony Martin's ride in the TdF TT yesterday and then went for a beautiful run with no calf issues. I am also mystified as to what the hell is up with my calf... six miles on the road cripple me and long trail runs make it feel better and better. Not srue if it's the shoes I wear on the road or the hard surface but I can for sure swap shoes for me next road run and see.
Tho top of Tiger by the radio towers has been raped (read: logged). Such a bummer to suddenly be in this big section of clear cut.