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PostPosted: Sun Mar 18, 2012 6:44 pm 
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Posts: 859
Location: Sydney, Australia
AM
3km run 17min
gym: 3 x 6 pullup + 4kg, 3 x 10 x 20 press
3km run 16 min
40 min

PM
6km run 36min


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PostPosted: Tue Mar 20, 2012 5:32 am 
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Location: Sydney, Australia
Tuesday PM
3km run 14.5 to 15min. all traffic lights were green which was really nice.
gym (25mins - ended up actually speaking, nearly conversing, with a powerlifter who asked me to spot them. talking to nice people is enjoyable):
power clean 3 x 20, 30, 5 x 3 x 70
10 neutral pullups
3km run - 15min
54min


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PostPosted: Wed Mar 21, 2012 4:30 pm 
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Posts: 859
Location: Sydney, Australia
Thursday AM
3km run 19min
gym:
bench 5 x 20, 40, 3 x 5 x 80
row 4 x 6 x 50
3km run 18min
52min

PM
3km run 19min
gym:
press 5 x 20, 25, 3 x 35, 2 x 45, 3 x 5 x 55
dips +3kg 11, 7, 4, 1
3km run 19min
5 x 25m sprints
68min


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PostPosted: Sun Mar 25, 2012 8:57 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Monday AM
3km run 19min
gym:
deadlift 5 x 30, 70, 3 x 110, 5 x 150
pullup x 6
2km run 15min
shopping
1km run 8min
60 min total

PM
3km run 18min
gym:
press 5 x 15, 20, 4 x 25, 3 x 35, 2 x 45, 3 x 5 x 55
dip + 3kg 6, 6, 1
3km run 20min
60min

weighed in at 84.5 tonight. way underweight. weird.


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PostPosted: Tue Mar 27, 2012 4:39 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday AM
3km 20min
gym:
bench 5 x 20, 22.5, 4 x 42.5, 3 x 62.5, 5 x 82.5 - then 3 x 82.5, 1 x 82.5 - very dangerous rep. a bad day for bench. not enough interset rest, perhaps, or i just need to be stronger. 3 x 5 x 40
row 4 x 6 x 52.5
3km 20min
60min total

PM
3km 15min
gym:
power clean 3 x 20, 22.5, 42.5, 62.5, 5 x 3 x 72.5
pullup +3kg 5,5,4,1
3km run 17min
61min total


Last edited by robt-aus on Tue Apr 10, 2012 5:27 pm, edited 1 time in total.

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PostPosted: Wed Mar 28, 2012 4:40 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Thursday AM
3km run 18min
gym:
5 x pullup +3kg x 3, pushup +3kg x 8
inverted row + 3kg 3 x 6
jump up +3kg 5 x 3 x big step - probably 0.8m
2km run 18min
1km walk 10min + coffee
60 minutes

PM
3km walk/run 19min
2km walk/run 15min
gym:
foamrolling focused on legs - I am experiencing some dense tension in my left inner calf and shooting nerve sensations from heel to hip along my left leg. To balance this out there's also a right front quad 'tweak', or slight nerve 'pinging' that occurs at very selective leg positions. Back to back days running may have brought this on. Perhaps. I've experienced similar nervous sensations following a lymphatic drainage massage 10 years ago. Irrationally I decided to walk/run through it as the sensations lessened when I ran.

I'm listening to my body and having 3-4 days rest.
2km walk/run 25min

After an edit I realised I included jumpups in my morning workout. It's likely there's a connection between my evening unusual leg sensations and my morning jumping.


Last edited by robt-aus on Tue Apr 10, 2012 5:27 pm, edited 1 time in total.

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PostPosted: Sat Mar 31, 2012 6:15 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Sunday AM
woke up way too early.
2km jog 20min
warmup movements
sprint 6 x 3 to 4 increase/decrease pace over 50m
40min

this workout was not the best decision. left calf and right quad is still experiencing funny sensations. i think i'll be catching the bus for a few days.


Last edited by robt-aus on Tue Apr 10, 2012 5:27 pm, edited 1 time in total.

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PostPosted: Mon Apr 09, 2012 5:33 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Tuesday AM
3km run
gym:
2 x 3: squat @ 25, press @ 25, clean @ 25, deadlift @ 25, pushup, pullup, overhead squat @ 25 (ouch)
2km run
1km walk
65mins

New training cycle after Easter break. Was nice to have the time off. I did not enjoy sitting on the bus commuting to and from work. The break was very relaxed and my diet was under control until Easter Sunday when I ate all the chocolate.

My left leg is still experiencing the same odd sensations (overtightness and a nervous tingling) which is unfortunate as I'm going to keep running and work through it.

PM
3km run 20min
gym: step ups, hanging, ankle and calve mobility.
3km run 20min
55min


Last edited by robt-aus on Tue Apr 10, 2012 5:26 pm, edited 1 time in total.

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PostPosted: Tue Apr 10, 2012 5:26 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday AM
3km run
gym:
pushups 5 x 10, turkish getups 5 x 2 @ bw, bw, 5, 7.5, 10
3km run
60min

PM
3.5km run 20min
gym:
pushup 2 x 12, 10, 2 x 8 (plyo)
turkish getup 5 x 2 @ bw, 4, 7, 10, 17.5
jumpups medium step 4 x 1 up, 4 x 4 over
3km run 20min
shopping - avocado and stout
walk home
80min

early today my bosses boss had a little chat with me about a complaint about a telephone interaction that occurred last week. i had to say i couldn't recall any interaction of note on that day. this complaint, of extreme rudeness and unprofessionalism, was received by my bosses boss, from their boss, who was told by one of the HR team, who'd been informally told by the complainant. i indicated that if i had offended someone i would apologise but that i needed more details to give a constructive response. after half a day my bosses boss calls me into their office, closes the door, looks me in the eyes and says "Rod. not Rob. Sorry about that"...

it's the little things that make a difference...


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PostPosted: Wed Apr 11, 2012 6:10 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Thursday AM
3km run 18min
gym:
pushup 5 x 12
rolling/lower back movement
3.5km run 22min
55min total

PM
3.5km run 23min
gym:
6 x pushup 13, 13, 10, 8, 8, 4, 4 superset neutral pullup x 4
3km run 20min
57min total


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PostPosted: Thu Apr 12, 2012 6:51 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Friday AM
3km walk/run 24min
gym:
pushup 3 x 14, 2 x 8, 2 x 4 (close)
turkish getup 5 @ bw, 5, 10, 15, 20
rolling and some stretching
2km walk/run 16min
coffee
1km walk 10
75min

PM
3km walk/run 24min
gym:
pushup 6 x 15, 2 x 8, 3 x 4
stretching, rolling
3km walk/run 25min
80min - lots of gym time

from my run times i'm very interested to see what happens after i rest for the weekend.


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 Post subject: Re: RobT-aus' log
PostPosted: Thu Apr 19, 2012 5:02 am 
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Posts: 859
Location: Sydney, Australia
do you know what the answer is to my question about what happens next.

a shin splint. i suspect. either that, or a crazy hairline fracture.

either way, i'm not going to be doing any heavy exercise for some time.

it might be a little while before this is updated again. oops.

running's not always like this. promise.


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 Post subject: Re: RobT-aus' log
PostPosted: Mon Apr 23, 2012 5:43 am 
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Location: Sydney, Australia
mtss continues. the left calve has been iced, massaged, balmed and I have stopped all impact other than walking fast.

today my right calve started displaying symptoms...


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 Post subject: Re: RobT-aus' log
PostPosted: Tue May 01, 2012 5:03 am 
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Location: Sydney, Australia
first moderate activity today. carried a box of groceries around 1km. no odd sensations in my left leg, but the foot strike impact was minimal.
conveniently my tibial stress injury coincided with a cold/flu so after two weeks my body isn't missing the exercise. if i'd been otherwise healthy I think this hiatus would have made me edgy. between this and the onset of Autumn i've given my body a nice rest. my wife has returned to the gym after an absence of some months so i've some motivation to recover and work out with her. can't wait.


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 Post subject: Re: RobT-aus' log
PostPosted: Sun May 06, 2012 9:55 pm 
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Posts: 859
Location: Sydney, Australia
Only activities have been carrying shopping home and a bit of moderate pace walking.
I've taken the plunge and have ordered a pair of replacement running shoes from the US.
The price, including shipping, should be around half of what I would pay in Australia for the same shoes.

If I get the size right...


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