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Training Log Archive: RobB

In the 7 days ending Apr 3, 2011:

activity # timemileskm+m
  Cross training8 8:42:00
  S+C4 1:45:00
  Running2 1:40:00 12.71(7:52) 20.45(4:53) 4
  Total13 12:07:00 12.71 20.45 4
  [1-5]13 11:39:00

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Sunday Apr 3, 2011 #

12 PM

Running 1:10:00 intensity: (28:00 @0) + (42:00 @2) 9.21 mi (7:36 / mi) +4m 7:35 / mi

Rehab session from my parents. 5 minutes walking warm up and down and then 60 minutes of 3 minutes running and 1 minute walking. Trying to really focus on keeping good running form. Could feel calf the whole way but was not painful. Was running comfortably at 6 minute mile pace on average (not worrying about this at all).

Iced at parents and calf stiffened up a bit (but not too bad) - and it was the whole calf that was stiff rather than the point of spasm which I will take as a positive. No running tomorrow and hopefully a 30 - 35 minute continual steady run on Tuesday.

Great Sunday roast at my parents afterwards.

Saturday Apr 2, 2011 #

10 AM

Cross training 2:10:00 [2]

LR equivalent session in the gym. Optimistically was aiming to get there to do 1.5 hours before joining a spinning class at 10.00. In reality had too much of a lie in and arrived to miss the start of the spinning class. Did 45 mins on the eliptical trainer and then 20 minutes on stepper, bike and floater. The idea was another 45 minutes on the eliptical trainer but was really struggling to get my HR up and to push on. Called it a day after 20 minutes - not sure what was up. On reflection think it was a combination of tiredness, lack of fuel and dehydration. Annoyed to stop the session early but I decided it was best to listen to my body. The positive is that I managed to push myself quite hard to a natural limit of some kind.

Friday Apr 1, 2011 #

Running 30:00 [1] 3.5 mi (8:34 / mi)

More rehab. 1 mile walking warm up to the gym then 5 x 5 minutes with 1 min walk recovery. Could feel calf but only when I thought about it.
7 AM

Cross training 1:00:00 intensity: (15:00 @2) + (45:00 @4)

Foxdahl session (90 30s) on the elliptical. HR went up nicely.
12 PM

S+C 25:00 [3]

Curtailed session. Single leg squats, clams, heavy half squats and crunches.

Thursday Mar 31, 2011 #

7 AM

Cross training 35:00 [2]

On the elliptical trainer.
12 PM


Running rehab. 7 x 3 minutes with 1 minute off around the lake in Crookes Valley park. Same as yesterday - no reaction afterwards (good) but could feel it all the way (bad).
6 PM


Was supposed to do an interval session tonight but feeling really tired. Played my rest joker.

Wednesday Mar 30, 2011 #

7 AM

S+C 40:00 [3]

Early morning session. Felt ok but a little groggy.
12 PM


Running rehab: 1 mile walk warm up - 4 x 3 minutes with 1 minute off. Could feel calf whole way but I was not limping. No reaction afterwards.
6 PM

Cross training (Cycling) 1:50:00 [2]

Curtailed bike ride. From work, home, wharncliffe, deepcar, Ewden, Strines and then SNAP. Chain broke. Disaster.

Bike ride had been going well and enjoying myself so was pretty pissed off. Clare was not at home so weighed up my options, start walking home or.... freewheel down to Ladybower Inn and have a pint and phone Clare. Went for the latter option. Barmaid was very sympathetic and took pity on me. She let me order a meal while I got in touch with Clare. She joined me for dinner and we had a mini dinner date. Result.

Tuesday Mar 29, 2011 #

S+C 15:00 [2]

Some core work and single leg squats.


Saw Kim today. Pleased with progress; can start to do some light jogging interspersed with some walking.

Rehab: Did 10 minutes of walking on the treadmill this morning with 3 minutes of very easy jogging. Calf felt ok.
7 AM

Cross training 32:00 [2]

Easy session on the elliptical.
6 PM

Cross training 1:00:00 intensity: (10:00 @2) + (50:00 @5)

VO2 max intervals on the cross trainer. 10 x 2.30 with 2.30 recovery. Really tough and painful.

Monday Mar 28, 2011 #


Rehab: walked from Pondsforge to work. Walk to gym and then 10 minutes on the treadmill.
7 AM

Cross training 35:00 [2]

Aqua plodding. Busy again. Two young lads came along for the session and spent more time on the edge of the pool then they did swimming. Did make me chuckle hearing snippets of their conversations. Highlights included "he has not been the same since he started seeing her" and "he is ripped at the moment...I have seen him without his top off loads and he has never been this big"
6 PM

Cross training 1:00:00 [2]

At they gym - on the slider thingy and then the elliptical runner.

S+C 25:00 [3]

Gym stuff. Calf was fine for squats and stuff which was good - if anything it felt better afterwards than before.

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