Training Log Archive: Ruben RazzettiIn the 7 days ending Sep 24, 2023:
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Saturday Sep 23, 2023 #
1 PM
Running - Fell 42:22 6.51 km (6:30 / km) +206m 5:37 / km
ahr:141 max:163
Easy Run.
Feeling a lot better. Or maybe it’s the tape, who knows
But definitely some improvement.
Very annoyed to be missing JIRCs. Genuinely pissed but ah well. Kenfig looks so fun too.
Feeling a lot better. Or maybe it’s the tape, who knows
But definitely some improvement.
Very annoyed to be missing JIRCs. Genuinely pissed but ah well. Kenfig looks so fun too.
Friday Sep 22, 2023 #
5 PM
S+C 31:24
ahr:129 max:170
Circuit Training
15x Squat (8kg)
15x Split Squat
4x Foam Roller Single leg glut bridge
15x Single Leg Lean Overs
Double leg hops
Staggered Stance hops
Single leg hops
15x Squat (8kg)
15x Split Squat
4x Foam Roller Single leg glut bridge
15x Single Leg Lean Overs
Double leg hops
Staggered Stance hops
Single leg hops
Wednesday Sep 20, 2023 #
5 PM
Running - Fell 52:55 6.26 km (8:27 / km) +261m 7:00 / km
ahr:117 max:146
Very very easy run, walking at any signs of discomfort.
The shin didnt feel too bad actually. Could be the K Tape helping out. No pain when I got back either. Only problem was the knee o n the downhills really.
The shin didnt feel too bad actually. Could be the K Tape helping out. No pain when I got back either. Only problem was the knee o n the downhills really.
Tuesday Sep 19, 2023 #
5 PM
S+C 25:57
ahr:128 max:172
Circuit training:
15x Squat (down over heal, up on mid/fore foot) 8kg
15x Split Squat (each leg)
4x Foam Roller Single leg Glute Bridge (30s each leg)
12x Single leg lean overs
Double leg hops
Staggered Stance hops
Single leg hops
15x Squat (down over heal, up on mid/fore foot) 8kg
15x Split Squat (each leg)
4x Foam Roller Single leg Glute Bridge (30s each leg)
12x Single leg lean overs
Double leg hops
Staggered Stance hops
Single leg hops
Monday Sep 18, 2023 #
Note
(injured)
Went to the physio today. Basically confirmed what I already knew, but was actually very inciteful. Explained what to do, how to go towards rehab what to carry into the future. Also explained that stretching has no real benefit as it is better to be stiff. Got some circuit training exercises to do. The advice is to run gently and minimise on feet load. Can still do running just needs to be very easy and let the bone heal. As long as the 'hangover' isn't longer than a day then everything should be fine. If things are getting better then can maybe attempt a speed session in the lead up to JHIs. (just running harder than easy pace) Also said I should use KT tape to just help when running and keep the load as low as possible. Advice to not run at JIRCs. If I didn't have JHIs he said I should run JIRCs and pick up the pieces after. but said I would be good to run JHIs given 3 weeks off with proper rehab. No running at other peoples paces, even if it's slower as could disrupt my technique and cause load to go to my shin again.
Also said if anything hurts above a 4 in a 1-10 scale I shouldn't be doing it.
Also said if anything hurts above a 4 in a 1-10 scale I shouldn't be doing it.
Note
(injured)
Oh yeah, developed patella tendonitis, probably caused from slight limping on the right leg and compensating. but same recovery for it as develop the muscles around.