Time for a big update. Well since I last posted things have changed alot. I have started a small amount of accel work the last few weeks. My body is still not right, but my mum and dad have agreed to let me seek therapy until it is which is great. Anyway I will update all the training I have done since my last post.
27/1/06 Friday.
HR = 45.
Did no training, had extreme soreness in both adductors. I felt them tightening up yesterday. Most likely because of my tight gluteus medius.
28/1/06 Saturday.
HR = 44.
Tendonitis was bad for some reason. Did no training.
29/1/06 Sunday.
HR = 46.
I warmed up and intended to do some light kicking The first kick my right adductor tightened up. Damn anoyying. Least I know the reason behind it now.
Duration = 41
Quality = 2
RPE = 3
Load = 123
Weekly numbers:
[b]Daily average load = 270.25
Standard deviation = 543.55
Monotony = 0.50
Weekly Load = 1891.75
Strain = 940.57
Average Resting HR = 46.57[/b]
30/1/06 Monday.
HR = 46
My adductor was a bit sore but not as bad as I thought it would be.
Duration = 76
Quality = 2
RPE = 3.5
Load = 266
Split squat 20kg 10x3 with 1 min recoveries.
2 min rest.
Military press 25kg 10x2 with 3 min recoveries.
2 min rest.
WG lat pull down 20kg 10x3 with 1 min recoveries.
2 min rest.
3 min plank.
1 min rest.
3 min plank.
Was meant to go and train with my team in the arvo, but could tell it would have been dumb, as I could only do ten mins technique in the morning.
31/1/06 Tuesday.
HR = 46.
17 min physical - core work.
31 min physical - 600m pool tempo.
Side plank lower 6x6.
1 min rest.
4 min bridge.
1 min rest.
4 min bridge.
1 min rest.
30 lying leg raises.
1 min rest.
30 lying leg raises.
Duration = 17 min.
600m pool tempo done around 70% effort.
100m freestyle.
1 min rest.
100m freestyle.
1 min rest.
100m breastroke with freestyle kick.
1 min rest.
100m breastroke with freestyle kick.
1 min rest.
100m backstroke.
1 min rest.
100m backstroke.
Duration = 48
Quality = 3
RPE = 2.75
Load = 132
Well it was my first day back at school today. Year 11!!
Was a pretty good day overall.
1/2/06. Wednesday.
HR = 41.
Duration = 195
Quality = 3
RPE = 3
Load = 585
Was an ok day.
2/2/06 Thursday.
HR = 56
500m pool tempo all done around 70% effort, alternating between freestyle, back stroke and breastroke.
Duration = 31
Quality = 2
RPE = 2.5
Load = 77.5
Not much to report.
3/2/06 Friday.
HR = 43.
30 minute warm up. 15 min technical - 10 min annual goal. 5 min dribbling - stepovers. 20 min physical - upper body weights and abs. 10 min cool down.
15 min warm up. 90 min technical - team training. 10 min cool down.
Bench press 35kg 10x2 with 3 min recoveries.
2 min rest.
Pull ups 10x2 with 2 min recoveries.
10 min various core work.
Duration = 190
Quality = 2.5
RPE = 3.5
Load = 665
Bad day trained really badly. The adductors tightened up again.
4/2/06 Saturday.
HR = 50.
600m pool tempo all done around 70% and all freestyle.
Duration = 26 min.
5 min plank
1 min rest.
10 crunches.
1 min plank.
10 crunches
1 min plank.
1 min rest.
500 broomstick twist.
5 min plank.
1 min rest.
10 crunches.
Duration = 66
Quality = 2
RPE = 3.25
Load = 214.5
Tempo was good, I can feel my fitness improving. I just wish my body was 100%…
5/2/06 Sunday.
HR = 44.
5 min plank
10 crunches.
100 broomstick twist.
5 min plank.
10 crunches.
Duration = 15
Quality = 3
RPE = 3
Load = 45
Adductor soreness was mild.
Weekly Numbers:
[b]Daily average load = 283.57
Standard deviation = 381.43
Monotony = 0.74
Weekly Load = 1985.00
Strain = 1475.73
Average Resting HR = 46.57[/b]
6/2/06 Monday.
HR = 46.
30 min warm up. 9 min physical - accel sprints. 15 min technical - 10 min annual goal, 5 min dribbling - stepovers. 23 min physical - weights. 10 min cool down.
20 min warm up. 90 min technical - team training. 10 min cool down.
98% sprints 10x10m with 1 min recoveries.
Duration = 9 min.
Split squat 30kg 10x2 with 3 min recoveries.
2 min rest.
Military press 25kg 10x2 with 3 min recoveries.
2 min rest.
One arm row 15kg 10x2 with 2 min recoveries.
1 min rest.
Chin ups 10x2 with 2 min recoveries.
2 min rest.
Bench press 25kg 10x2 with 2 min recoveries.
Duration = 207
Quality = 2
RPE = 3.75
Load = 776.3
Yes I started sprint work!! Was so happy about that. Everything else went o.k. Felt the left adductor tightening up in my team training again.
7/2/06 Tuesday.
HR = 46.
42 min of core work. Mainly iso holds, crunches, and 1000 reps of broomstick twisting. Moderately hard.
Duration = 42
Quality = 3
RPE = 2.5
Load = 105
Had bad soreness in adductors.
8/2/06 Wednesday.
HR = 46.
25 min core work, including 1000 reps of broomstick twisting, 2x5 min plank, and some random crunches etc.
Duration = 35
Quality = 3.5
RPE = 3
Load = 105
Pretty good day.
9/2/06 Thursday
HR = 42.
BB bench press 35kg 10x2 with 3 min recoveries.
1 min rest.
Wide arm push ups 20x3 with 1 min recoveries.
2 min rest.
WG lat pull down 25kg 10x2 with 3 min recoveries.
2 min rest.
Military press 15kg 10x3 with 1 min recoveries.
1 min rest.
Pull ups 10x2 with 2 min recoveries.
20 WG pull up negatives.
Duration = 37
Quality = 3.5
RPE = 3.5
Load = 129.5
Was a good day, got therapy done in the morning. This guy who does ‘energy line’ work accupunctre massage and other stuff. Was good.
10/2/06 Friday.
HR = 40.
98% sprints 10x10m with 1 min recoveries.
27 min core work – quite hard, again just iso holds with the occasional crunch.
Duration = 197
Quality = 3
RPE = 3.5
Load = 689.5
Good day, trained pretty well for my current status. Body felt fine.
11/2/06
HR = 50.
30 min physical - pool tempo. 10 min cool down.
27 min physical - core work.
500m pool tempo, minimal leg involvement.
10 min plank.
3 min rest.
200 broomstick twists.
Side plank lower 10x10.
Duration = 67
Quality = 1.5
RPE = 4
Load = 268
Did the plank iso hold for ten mins which was extremely hard.
My left hamstring was tight today.
12/2/06 Sunday.
HR = 46.
General core work including side plank lower 10x10 and a few iso holds.
Duration = 12
Quality = 2
RPE = 3
Load = 36
Hamstring was still tight.
Weekly numbers:
[b]Daily average load = 301.32
Standard deviation = 474.98
Monotony = 0.63
Weekly Load = 2109.25
Strain = 1338.08
Average Resting HR = 45.14[/b]
13/2/06 Monday.
HR = 40.
30 minute warm up. 9 min physical - accel sprints. 15 min technical - 10 min annual goal. 5 min dribbling - stepovers. 30 min physical - upper body weights and core.
15 minute warm up. 90 min technical - team training. 10 min cool down.
98% sprints 10x10m with 1 min recoveries.
BB bench press 40kg 10x2 with 4 min recoveries.
2 min rest.
One arm row 15kg 10x3 with 2 min recoveries.
2 min rest.
WG lat pull down 25kg 10x2 with 2 min recoveries.
2 min rest.
Military press 15kg 10x3 with 1 min recoveries.
Side raises 6kg 10x2 with 1 min recoveries.
10 push ups.
1 min rest.
2 min plank.
Duration = 199
Quality = 3
RPE = 3.75
Load = 746.3
Not much to be said. Body was so so.
14/2/06 Tuesday.
HR = 48.
30 min various core work, including ten min of side plank lower.
Duration = 50
Quality = 2
RPE = 3
Load = 150
Had a few tight spots in the hamstring [left]. Neck was sore [comes from my rhomboid], after head juggling.
15/2/06 Wednesday.
HR = 45
Various core holds.
Duration = 70
Quality = 3.5
RPE = 3
Load = 210
Went to train with my team but my left hamstring was no good. Just warmed up and did core work instead.