Training Log: MarkW80
In the last 7 days:
| activity | # | time | miles | km | +ft | |||||||
| Strength | 6 | 2:00:00 | ||||||||||
| Cycling | 1 | 1:00:00 | 20.0 | (3:00) | 32.19 | (1:52) | ||||||
| Total | 7 | 3:00:00 | 20.0 | 32.19 | ||||||||
| averages - sleep:9.6 | ||||||||||||
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| Fr | Sa | Su | Mo | Tu | We | Th | ||||||
Tuesday Apr 23 #
6 AM
Strength (Rehab Session) 20:00 [3]
slept:8.0
Abductor/glute laying leg raises - 2 sets of 10x holding for 2 seconds. 1 set with foot inwards and 1 set with foot outwards.
Trans ab activation with hip flexion, laying on back with core engaged raising individual leg to 45 degrees - 2 sets of 12x
Laying double leg glute bridge with band - 3 sets 12x
Trans ab activation with hip flexion, laying on back with core engaged raising individual leg to 45 degrees - 2 sets of 12x
Laying double leg glute bridge with band - 3 sets 12x
7 PM
Strength (Stretching) 20:00 [3]
QL Side laying stretch - 2x 30 secs.
Laying quad stretch, pulling ankle backwards toward glutes - 3x 30 secs.
Glute stretch, sitting on table with one leg crossed over the opposite with foot on outside of thigh. Pulling knee inwards to chest. - 3x 30 secs
Laying quad stretch, pulling ankle backwards toward glutes - 3x 30 secs.
Glute stretch, sitting on table with one leg crossed over the opposite with foot on outside of thigh. Pulling knee inwards to chest. - 3x 30 secs
Monday Apr 22 #
Strength (Stretches) 20:00 [3]
slept:8.0
QL Side laying stretch - 2x 30 secs.
Laying quad stretch, pulling ankle backwards toward glutes - 3x 30 secs.
Glute stretch, sitting on table with one leg crossed over the opposite with foot on outside of thigh. Pulling knee inwards to chest. - 3x 30 secs
Laying quad stretch, pulling ankle backwards toward glutes - 3x 30 secs.
Glute stretch, sitting on table with one leg crossed over the opposite with foot on outside of thigh. Pulling knee inwards to chest. - 3x 30 secs
4 PM
Cycling (60' Moderate with efforts) 1:00:00 [3] 20.0 mi (3:00 / mi)
slept:8.0
Sunday Apr 21 #
4 PM
Strength (Rehab Session) 20:00 [3]
slept:8.0
Abductor/glute laying leg raises - 2 sets of 10x holding for 2 seconds. 1 set with foot inwards and 1 set with foot outwards.
Trans ab activation with hip flexion, laying on back with core engaged raising individual leg to 45 degrees - 2 sets of 12x
Laying double leg glute bridge with band - 3 sets 12x
Trans ab activation with hip flexion, laying on back with core engaged raising individual leg to 45 degrees - 2 sets of 12x
Laying double leg glute bridge with band - 3 sets 12x
Saturday Apr 20 #
4 PM
Strength (Stretches) 20:00 [3]
slept:8.0
QL Side laying stretch - 2x 30 secs.
Laying quad stretch, pulling ankle backwards toward glutes - 3x 30 secs.
Glute stretch, sitting on table with one leg crossed over the opposite with foot on outside of thigh. Pulling knee inwards to chest. - 3x 30 secs
Laying quad stretch, pulling ankle backwards toward glutes - 3x 30 secs.
Glute stretch, sitting on table with one leg crossed over the opposite with foot on outside of thigh. Pulling knee inwards to chest. - 3x 30 secs
Friday Apr 19 #
5 PM
Strength (Rehab Session) 20:00 [3]
slept:8.0
Abductor/glute laying leg raises - 2 sets of 10x holding for 2 seconds. 1 set with foot inwards and 1 set with foot outwards.
Trans ab activation with hip flexion, laying on back with core engaged raising individual leg to 45 degrees - 2 sets of 12x
Laying double leg glute bridge with band - 3 sets 12x
Trans ab activation with hip flexion, laying on back with core engaged raising individual leg to 45 degrees - 2 sets of 12x
Laying double leg glute bridge with band - 3 sets 12x
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Apr 28 | | ||||||||||
| Apr 21 | | ||||||||||
| Apr 14 | | ||||||||||
| Mar 24 | | ||||||||||
| Mar 17 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Apr 28 | | ||||||||||
| Apr 21 | | ||||||||||
| Apr 14 | | ||||||||||
| Mar 24 | | ||||||||||
| Mar 17 | |
| Week Ending | Training miles by activity | ||||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 110 | ||||||||||||||||||||||
| Apr 28 | | ||||||||||||||||||||||
| Apr 21 | |||||||||||||||||||||||
| Apr 14 | | ||||||||||||||||||||||
| Mar 24 | | ||||||||||||||||||||||
| Mar 17 | |
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