Thursday, January 31, 2013

12km Cycle

Rode to and from the local park. 6k each way.

Pull ups: 5 5 4
Foot drills
1km jog
SL leg squats: 3x15
Push ups: 3x12

Got a silver theraband so have down some glute and toe exercises with that. Trying out some new pedals on the bike.

Unfocused day

Wednesday, January 30, 2013

Day 4: Run/Walk + 17km Cycle

Distance:5.67 km
Avg Pace:5:39 min/km
Elevation Gain:67 m

Much worse than Monday, tight and a bit of ache.

Saw Richard Windybank at Sydney Sports Medicine. Left foot is completely collapsing. Despite two physios telling me that it's all coming from the hip, he 100% believes the issues are coming from the foot. And it's only the left foot - right foot is rigid and neutral, left just collapses. He mentioned it was very unusual to have two feet that are so different from each other.

Interestingly he told me he had only ever seen a first metatarsal stress fracture/reaction once in 17 years - pretty much guaranteed that that was not what I had in my foot prior to Sydney. More likely to have been a problem with the metartarsal joint. Wonders whether it has been a stress reaction in the tibia and thinks its more likely to be periosteal inflammation. Straight into an MRI next time (there will be no next time)!

I am reluctant to get orthotics if I can avoid it, chances are I will have to get some made at some point.

Plan: Calf raises only on a flat surface, driving through the big toe - off a step puts the foot into a poor position. Build up to 3x20 twice a day. Strengthen the FHL - push into ground from sitting, will use the theraband as well. Run majority of km's in the Pegasus, only use the minimal stuff for tempos and fast stuff. Manage the calf tightness.

17km Cycle

Distance:17.02 km
Avg Speed:21.0 km/h
Elevation Gain:90 m

Easy cruise around Homebush. Will need to try new shoes.

Tuesday, January 29, 2013

26km Cycle + Strength

Distance:26.20 km
Avg Speed:19.6 km/h
Elevation Gain:422 m
Out on the mtb to check out the local flooding. Ran into Ross who is looking as lean and fit as all hell. Also saw two lyrebirds and two tortoises on the road getting ready to die. Lucky for them a compassionate motorist stopped and cleared them off the road - was obligated to help so picked one of them up and gave them to said motorist.

Wheeny Creek, Wollemi National Park

Squats: 3x5 80kg
Bench: 3x5 60kg
Dead lift: 1x5 100kg


2x1min holds w/30sec rest

Bike, plank, bird dog, side plank, side plank, bridge, hollow rock


Lateral leg raises 2x30
Clams 1x100

Monday, January 28, 2013

Day 3: Run/Walk

Distance:5.69 km
Avg Pace:5:48 min/km
Elevation Gain:64 m

Running a bit harder than probably should, but legs feeling pretty good. Def feel stronger, but obviously unfit. Wore Adidas Hagio which feel like a pretty fast shoe. So far I like them, but the test is always those 2 hr runs

followed by:

Core Circuit

2x1min w/30sec rest

Bike, Plank, Bird dog, Side Plank, Bridge, Side Plank, Hollow Rock

then; 4x30 sec Supine Plank w/ 30 sec rest

Sunday, January 27, 2013


Squat: 3x5 75kg
Bench: 5x3 60kg
Deadlift: 1x5 92.5kg, 1x5 95kg

Clams: 3x20
Lateral leg raise: 2x20
Prone leg raise: 3x15
SL Squat: 3x12

Saturday, January 26, 2013

Day 2:Run/walk

Distance:4.53 km
Avg Pace:7:43 min/km
Elevation Gain:65 m

5min on/5min off x 3

Legs feel fine, not 100%, but I'm so used to that. Will get better.

followed by core circuit

2x1min (+30 sec hollow rock, no rest)

Bike, bridge, plank, bird dog, l plank, r plank, supine plank, hollow rock (30sec)

Supine plank is a killer on the hamstrings, haven't done it before.


Calf raises: 2x20
SL squats: 2x15
Clams: 1x100 each side (no hold between reps)

Friday, January 25, 2013


Rehab Strength

Calf raises 3x15
Bent leg calf raises 3x15
Clams 2x15
Lateral Leg Raises 2x15
SL squats 3x15


Squat 3x5 70kg
Bench 3x5 60kg
Deadlift 1x5 80kg 1x5 95kg

Thursday, January 24, 2013

28km Cycle + 7x100m Run Throughs + Strength

Distance:28.10 km
Avg Speed:24.5 km/h
Elevation Gain:219 m
Damn cleat came loose which slowed things considerably. Usually carry the allen key but didnt this time. Still tingling in the feet. Legs feel much looser after massage.

7x100m Run Throughs

Distance:3.71 km
Avg Pace:6:45 min/km
Elevation Gain:29 m

Jogged a few laps in the new Nike Pegasus then changed in to the Hagio and jogged a lap before doing the 100's - started to have a bit of ache around the left knee - top of tibia and also laterally around the head of the fibula - kind of where the itb runs. Bit dodgy that after all this rest its still there. Only a low level of discomfort but called it off anyway.

3x15 Clams
3x15 Lateral leg raises
3x15 Prone leg lifts
3x15 SL Squats
2x20 Calf raises

Wednesday, January 23, 2013

Run 1min/Walk 1min + 3.6km Hike

Distance:2.18 km
Avg Pace:8:16 min/km
Elevation Gain:23 m

Test. Felt good. Sore from yesterdays popliteus massage, but otherwise no worries. Really would have liked to run more.

Saw Dr James Harrison, former 4 x 10000m national champion. Basically thought that I've probably pushed it a bit seeing that I've only got two and a bit years of actual running done. Emphasised strength,  particularly dynamic strength like hill bounding etc - drills, technique, shoes, softer or more varied surfaces. Didn't feel a need for any further testing - can't wait to see what the physio says, but I'm in agreement - just waiting to see the pod next week.

Distance:3.60 km
Avg Pace:14:15 min/km
Elevation Gain:114 m
Easy bush walk.

More trees.

Monday, January 21, 2013

Rehab Strength + 4km Hike

Calf Raises: 3x12
Bent leg calf raises: 3x12
Clams: 3x12
Lateral Raises: 3x12
Prone lifts: 3x12


2 x 1min holds w/ 30sec rest between sets

Plank, L Plank, R Plank, Bike, Russian Twists (5kg), Bridge, Hollow Rock


Distance:4.08 km
Avg Pace:13:16 min/km
Elevation Gain:114 m

Friend wants to get fit so took him down to the National Park to have a look at some trails.

Sunday, January 20, 2013

32km Cycle

Distance:32.50 km
Avg Speed:25.0 km/h
Elevation Gain:431 m
Easy ride.

Weekly Totals:

Cycling: 192.96km (7:18:19)
Strength: 1:50:00

26km Cycle

Distance:26.16 km
Avg Speed:23.8 km/h
Elevation Gain:242 m

Bit of a weekend trip down to Batemans Bay to visit a mate. Very easy roll. Nice for something different. Can't ride long cos of the feet issues. Will try normal shoes next week.

Thursday, January 17, 2013

Rehab Strength

Calf Raises 3x14
Bent Leg Calf Raises 3x14
Clams 3x10
Lateral Raises 3x10
Prone leg lifts 3x15
SL Squats 3x12


2 x 1min holds w/30sec rest between sets

Bike, Russian Twists (5kg), Plank, L Plank, R Plank, Bridge, Hollow Rock

Wednesday, January 16, 2013

58km Cycle

Distance:58.00 km
Avg Speed:27.5 km/h
Elevation Gain:545 m

Hot and windy ride on the M7 bike path out deep into the south western suburbs. More insoles, which helped for a while but eventually ended up with the ridiculous burning sensation on the bottom of my feet. Over it.

Tuesday, January 15, 2013

Rehab Strength

Calf Raises 3x10
Bent Leg Calf Raises 3x10
Clams 3x10
Lateral Raises 3x10
SL Squats 3x12


2x1min w/1min rest between sets

Bike, Russian Twists (5kg), Plank, L Plank, R Plank, Bridge, Hollow Rock

Monday, January 14, 2013

76km Cycle

Distance:76.31 km
Avg Speed:27.3 km/h
Elevation Gain:712 m

Longest ride I've ever done. Got to cross the river on the ferry which is always exciting. Had to stop to relieve my feet a few times - total of about 15mins rest. Had a muesli bar at 55k.

Sunday, January 13, 2013

Rehab Strength


Calf Raises: 2x12
Bent leg calf raises: 2x12
Clams: 3x10
Lateral Raises: 3x10
Prone lifts: 3x12


2x1min holds, 1min rest

Bike, Sit ups, Plank, L side plank, R side plank, Bridge, Hollow Rock

Can feel an increase in strength with the clams now.

Watched the Australian Road Cycling champs on SBS this arvo. Massive ride from Luke Durbridge riding up front for 195k's and making his break on a climb at about 170k. 21 years old. Damn.

Saturday, January 12, 2013

16km Cycle + Rehab Strength

Distance:16.01 km
Avg Speed:23.6 km/h
Elevation Gain:264 m

22mins up to the top, 18mins back. Just going through the motions really. Did nothing yesterday after another tourist excursion with the koreans.

followed by:

Rehab Strength

Calf raises: 2x15
Bent leg calf raises: 2x15
Clams: 3x10
Lateral raises: 3x10
Prone leg lift (no idea what this is actually called): 3x12
SL Squats: 3x10

Thursday, January 10, 2013

Strength + Indoor Trainer

Rehab strength work:

Calf raises:2x12
Clams: 3x10
Lateral Raises: 3x10
SL Squats: 3x8

followed by:

4x5min Effort Indoor Trainer

Avg HR: 156, 155, 150, 143

Just lost the mojo. Incredibly hard on my chicken legs to get the HR up high. Legs fail before the lungs and heart.

followed by:


Russian Twists (5kg)
L Side Plank (50sec)
R Side Plank (50sec)
Hollow Rock (30sec then rest then 20 sec)

Completely lost my resolve and binge ate chocolates that are lying around the house. 

13km Cycle

Distance:13.03 km
Avg Speed:24.6 km/h
Elevation Gain:156 m

Quick spin before heading out for the sydney tourist experience. Aquarium, wildlife world and Sydney Tower.

Tuesday, January 8, 2013

65km Cycle

Distance:65.09 km
Avg Speed:28.0 km/h
Elevation Gain:603 m

Feet very painful last 5 - 10k. Bought metatarsal pads and some insoles with gel things.


Monday, January 7, 2013


After a long day at Taronga Zoo

Calf raises: 2x10
SL squats: 2x12
Clams: 2x18

Squats: 3x5 70kg
Bench: 3x5 57.5kg
Deadlift: 3x5 80kg


2 sets 1 min holds w/ 1min rest between sets

Russian twists (5kg)
Side Planks (L/R 30sec each)
Hollow Rock

Read this Champions Everywhere article today. Pretty interesting and obviously makes sense. But I do like getting 'out and about' on the bike.

Sunday, January 6, 2013

35km Cycle

Distance:35.00 km
Avg Speed:26.7 km/h

East Kurrajong, Putty, Blaxland Rd loop. Forgot to charge Garmin.

Saw two interesting things; first, two greyhounds running on a treadmill, second; a dead one of these

Bandy bandy snake

Saturday, January 5, 2013

61km Cycle

Distance:61.03 km
Avg Speed:28.3 km/h
Elevation Gain:493 m
Heart Rate
Avg HR:145 (78 % of Max)
Max HR:166 (89 % of Max)
Woke up at 6am to go to work only to have the shift canceled, again (third week in a row). Ah well, get out on the bike then. Getting more used to spending two hours on the bike. Feet didnt cop as bas a beating as previous rides. Stopped and had a red bull at 38k.

Rode for a few km's with a maths teacher from my old high school, don't think I ever had him. Small place the Hawkesbury.

Friday, January 4, 2013


Calf Raises 2x10
SL Squats 2x10
Clams 2x15

Squats: 3x5 65kg
Bench: 3x5 55kg
Deadlift: 3x8 60kg

Core Circuit:

2x1min rest 1:30 between sets

Russian Twists (5kg)
Side Planks (30sec each side)
Hollow Rock hold (can only hold for about 40secs)

Thursday, January 3, 2013

35min Indoor Trainer

Heart Rate
Avg HR:121 (65 % of Max)
Max HR:144 (77 % of Max)
Picked up a cheapie indoor trainer from ebay, thought I'd be able to train at a slightly higher HR, but so far not happening. Massively boring and sweaty in the garage.

Wednesday, January 2, 2013

Strength + 35min Cycle

Straight leg calf raises: 2x10
Bent leg calf raises: 2x10
SL Squats: 2x10 - no balance/knee comes in heaps on left leg
Clams: 2x15

Bench: 3x5 45kg, 3x5 55kg
Deadlift: 3x5 80kg


2x1min with 1 min rest between sets

Russian Twists (5kg)
Side planks (L/R 30 sec each)
Hollow Rock hold


35min Indoor Cycle

Heart Rate
Avg HR:124 (66 % of Max)
Max HR:144 (77 % of Max)

Tuesday, January 1, 2013

56km Cycle

Distance:56.02 km
Avg Speed:27.3 km/h
Elevation Gain:302 m

First - very hot - ride for the year. More probs with the feet. Will one day cross the ferry at Sackville and head out towards Wisemans.