Wednesday, April 4, 2012

8km Recovery Pace Run + 17km Cycle + Strength Week 5 Day 2

Distance:8.17 km
Avg Pace:5:46 min/km
Elevation Gain:100 m
Avg HR:135 (73%)
Max HR:148 (80%)
Easy run. Had physio again on my left calf, but not sure if it has achieved much. Definitely a posterior tibialis problem as diagnosed by Damien, which I already knew. Not causing any major dramas but am concerned about its potential to degenerate.

Saw a dead snake by the road.


Distance:17.01 km
Avg Speed:21.7 km/h
Elevation Gain:279 m
Rode down to the post office to pick up some KT Tape, then headed halfway up bellbird hill and flew back down. Nice ride but a hot.

Strength: Week 5 Day 2

Stretches then;
2 x 10 Bridges
2 x 10+10 Single Leg Bridges (hold approx. 5sec at top)
1 x 20+20 One arm donkeys
Clam 2 x 20
Goblet squat 20kg KB 2 x 10
Romanian Deadlift 20kg KB 2 x 10
Single leg squat 2 x 10+10
Calf raises off step 2 x 5+5

Few more stretches

Low intensity strength session, might not have done it otherwise. Still felt like I was getting a good glute workout.