Training Log Archive: WyattIn the 8 days ending Jul 8, 2022:
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Friday Jul 8, 2022 #
Event: WMOC 2022
7 PM
Running 35:59 3.88 km (9:17 / km) +80m 8:25 / km
ahr:112 max:135
Thursday Jul 7, 2022 #
1 PM
Running 23:56 3.36 km (7:07 / km) +14m 6:58 / km
ahr:118 max:137
Wednesday Jul 6, 2022 #
11 AM
Running 40:03 4.09 km (9:48 / km) +54m 9:12 / km
ahr:126 max:151
Tuesday Jul 5, 2022 #
Strength 30:00 [1]
Threw the book at my R-heel, and it was down to 0-0.5 bee-stings in the evening, and the following morning as I write this, which feels like an improvement
* Did ~4 of the Waddle walks spread through the day.
* Did (new) eccentric calf drops on 1-leg at a time (esp. R) with both legs getting me back up.
* Did a bit more rolling with the squash & golf balls, as well as some stepping
* Did one round of hot/cold
* Did two rounds of cold (step on ice pack)
* Ran slow, in different shoes - old style running shoes & arch (part of plan to rotate through different shoes a bit more)
* Wore the night splint (first time in a while - was just doing compression socks that work ok.
* Wore two Salon Pas stickers, including one wrapped well around the outside edge of the foot and up the side.
And made a podiatry appointment for my return in the likely event I still need it.
* Did ~4 of the Waddle walks spread through the day.
* Did (new) eccentric calf drops on 1-leg at a time (esp. R) with both legs getting me back up.
* Did a bit more rolling with the squash & golf balls, as well as some stepping
* Did one round of hot/cold
* Did two rounds of cold (step on ice pack)
* Ran slow, in different shoes - old style running shoes & arch (part of plan to rotate through different shoes a bit more)
* Wore the night splint (first time in a while - was just doing compression socks that work ok.
* Wore two Salon Pas stickers, including one wrapped well around the outside edge of the foot and up the side.
And made a podiatry appointment for my return in the likely event I still need it.
10 AM
Running 49:07 3.46 km (14:11 / km) +63m 13:00 / km
ahr:107 max:136
Monday Jul 4, 2022 #
1 PM
Running 1:14:31 4.95 km (15:04 / km) +100m 13:41 / km
ahr:109 max:157
Saturday Jul 2, 2022 #
Event: 5 Days of Italy
2 PM
Running 42:27 3.94 km (10:46 / km) +68m 9:55 / km
ahr:128 max:155
Friday Jul 1, 2022 #
Strength 7:30 [1]
1.5x the foot waddle. Doc sez 3x/day - maybe if I skip other stuff (and/or on the weekends?)
5 PM
Running 22:06 3.27 km (6:45 / km) +28m 6:28 / km
ahr:140 max:152