[Yossarian]

4 - 2.5hrs at the wall, then stretching

[lagerstarfish]

Day 4

A couple of hours bouldering on Burbage South Boulders. Significant wind chill. I didn't do anything hard, but managed some decent milage.

[battery]

Day 4 - An hour bumbling around the park with the kids (spending most of the time either pushing a toddler up a hill on the balance bike or chasing him down one which could explain the sore back now but that could also be the wrestling of Christmas Dec boxes and chairs into and out of the loft which definitely counted as strength and conditioning) and 25 minutes yoga practice.

[SA Chris]

3 - 5km walk with kids, a bit wild. Kettlebells in evening
4 - 8km, felt like running in a snow globe, bracing. A bit of kettlebells, might do a few hangs.

[James Malloch]

1. 3hr walk around Wansfell in the Lakes. Saw some feel ponies which was pretty cool.

2. 3hrs walk from Windermere to Ambleside.

3. 1.5hrs walk around Orrest head. The woods there has been decimated by the storms. It’s crazy how many trees were down. 2 hrs at the gym doing physio exercises once back home.

4. 30 mins Physio exercises and a walk/jog after work trying to fix my run (average cadence was 130, trying to up it to 180)

[Wellsy]

Went for a walk but do that every day so doesn't really count. Felt like I desperately needed a rest day so kept it to 30 mins of light yoga

[Ross Barker]

Day 4
Couple hours bouldering at the local choss hole. Quite nice in the snow.

[lagerstarfish]

Went for a walk but do that every day so doesn't really count. Felt like I desperately needed a rest day so kept it to 30 mins of light yoga

Good decision 

[Duma]

71.9

Quite a bit heavier than 71.9 (although doesn't seem to be increasing that much).

If it makes you feel better I too was heavier than 71.9 this morning...

[battery]

Day 5 - 32 minutes on the home board - absolutely boxed.

[andy popp]

5: Only a 30 minute walk today/Day 11.

[Fultonius]

5th. 20 mins core strength yoga, 4km walk. Sauna later...

[James Malloch]

1. 3hr walk around Wansfell in the Lakes. Saw some feel ponies which was pretty cool.

2. 3hrs walk from Windermere to Ambleside.

3. 1.5hrs walk around Orrest head. The woods there has been decimated by the storms. It’s crazy how many trees were down. 2 hrs at the gym doing physio exercises once back home.

4. 30 mins Physio exercises and a walk/jog after work trying to fix my run (average cadence was 130, trying to up it to 180)

5th. An hour walk up the moor at lunch with the dog. 40 mins physio HIIT class after work. 40 min Walk/run with the dog after work - trying to increase cadence as part of my knee rehab. Going to have a short board session later - first in ages!

[Duma]

5 - 5k run, 2 x 1:10 plank

72.3

[Fiend]

5th. 45 mins / 2 mile kneehab walk. 40 mins very easy indoor "re-warming" bouldering, beyond dire. 

[iain]

3 - 5km walk
4 - 1hr of stretching and board
5 - 12km loop above Edale, lovely crisp day

[lagerstarfish]

Day 5

First day back at work.

Before work-  60 mins good, solid surfskate pumping. Started on Tesco park and ride car park - great to be on dry tarmac with some actual sunshine, ignoring the broken glass and discarded noz cannisters. Then did the full length of Millhouses park; there and back. Interesting sections of frost and ice were dealt with by straight lining and keeping low. This went ok until a front wheel clipped a twig frozen into the ice. No damage done.

Didn't cycle to work coz I got a lift in. Walked 11km.

I noticed some interesting shadows whilst thrashing up and down Tesco carpark.

[Wellsy]

Went for a walk but do that every day so doesn't really count. Felt like I desperately needed a rest day so kept it to 30 mins of light yoga

Good decision 

Thanks! It would appear the rest paid off as this evening BID introduced me to an old project of his, Golden Arete 6B+. I've always wanted to try it and was pleased to do it in a session over an hour and a half or so. Very happy. He did Golden Arete and his other old foe Spider Crack 6C in very short order, was an impressive run of form.

[dunnyg]

Day 4 1hr Windy wall over frozen moor
Day 5 Board seshwan

[nik at work]

5th
Lunch walk, drove home with thoughts of going for an evening run which quickly vanished in the face of delicious cooking smells as I walked through the door…

trying to increase cadence

What’s the deal with cadence? Is it a thing? Is it something to think about/monitor…?
 Got a running watch for Christmas which measures cadence and HR (badly I imagine…) and power (through the power of witchcraft?!?)… I just wanted to be able to Strava runs without using phone, but are these metrics worth looking at? I tend to run for (type 2?) fun so not going to go full training science but easy wins and low-hanging fruit and all that…

[Ross Barker]

Day 5
Lower body stretches. I'm gonna be so fucking bendy by February.

[Duncan Disorderly]

First chance to post as been snowed under...

No idea about weight, scared to look tbh!

S: Vomiting and 30 mins with the hound.
S: Hour walk round Burbage and Higgar with fam.
M: 2.5 hr sesh @ AW
T: 30mins on auto-belays and 30 mins bouldering with the boy.
W: Cycle to and from shoulder consultancy appointment (approx 40mins), 1hr walk with the hound.

[SA Chris]

3 - 5km walk with kids, a bit wild. Kettlebells in evening
4 - 8km, felt like running in a snow globe, bracing. A bit of kettlebells, might do a few hangs.

Didn't do any hangs, fell asleep in front of telly instead.

5 -  40 min walk on beachfront, cold! Hip exercises (that's as in for the my hip, not something cool) and glutes. Shoulder feels a bit sore after kettlebells, so no upper body

[James Malloch]

5th
Lunch walk, drove home with thoughts of going for an evening run which quickly vanished in the face of delicious cooking smells as I walked through the door…

trying to increase cadence

What’s the deal with cadence? Is it a thing? Is it something to think about/monitor…?
 Got a running watch for Christmas which measures cadence and HR (badly I imagine…) and power (through the power of witchcraft?!?)… I just wanted to be able to Strava runs without using phone, but are these metrics worth looking at? I tend to run for (type 2?) fun so not going to go full training science but easy wins and low-hanging fruit and all that…

Long story is for me that I used to run loads (playing football, general running, going in the lakes etc) until I went to Uni. At this point I kept running, but the odd 10 miles here and there and think I lost my fitness a bit which likely changed how I ran. I got into going for longer plods and walk/runs and randomly injured my knee one day on a run and have had a recurring injury ever since.

I think as my fitness decreased I just took longer, slower steps and looking back at strava over the last few years most of my runs were at around 130 cadence. Coupled with bad form (heel strikes with a straight locked out leg) the physios/running coach I’ve been seeing thinks it’s basically my form causing the injury.

So in addition to strengthening work, he’s getting me to increase my cadence. They said that most people should be running somewhere around 180 regardless of the speed they are going - if you look at anyone professional, they will all have the same form whether they are running 1500m or marathons.

Faster cadence and driving with my knee more a bit is naturally making me land with a bent knee and less of a heel strike. Apparently running with the right cadence really helps with your efficiency too. So hopefully, combined with the strengthening I’ll be able to run injury-free.

My injury isn’t actually an injury either, it’s a build of of fluid which is causing lots of pain, but stopping an actual injury. It meant if I rested for a few weeks I could just get back to it until the fluid built up again. Hopefully this won’t happen now though (it’s cost enough so far!!)

[SA Chris]

Agree with the above. Generally shortening stride and increasing cadence lessens impact and associated injury partially associated with longer stride tending to heelstriking. As a taller heavier unit it's something I've had to work on and it definitely helps.

If you want to get accurate and super techy, the Garmin HRM monitor produces more data than you would ever need, including accurate hear rate, stride length, cadence, left / right balance and loads of other ratio stuff I really don't understand.