Training Log Archive: schnitzerIn the 30 days ending Nov 30, 2018:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||
Friday Nov 30, 2018 #
11 AM
Cycling (indoor) 15:00 [2] 8.6 km (1:45 / km)
8500 steps. 1/3 base ROM routine (evening).
Resistance level 2/5.
Resistance level 2/5.
Balancing (floor) 12:00 [0]
Strength Training (indoor) 14:00 [0]
10mins leg press 45kg then some back/shoulders work.
Thursday Nov 29, 2018 #
Note
(sick)
6195 steps. 1/3 base ROM routine (afternoon).
I finally have an Autumn cold. It's been threatening, maybe yesterday's bike rides brought it up to the surface. Almost nothing but it made me think twice about training today.
I finally have an Autumn cold. It's been threatening, maybe yesterday's bike rides brought it up to the surface. Almost nothing but it made me think twice about training today.
Wednesday Nov 28, 2018 #
1 PM
Cycling (indoor) 15:00 [2] 7.5 km (2:00 / km)
8000 steps. 2/3 base ROM routine (morning, evening).
A big difference on the bike today (resistance level 1.9/5), wasn't expecting that. I keep thinking I'm over-doing it but it only seems to get better.
Then some balance work before moving onto the hamstring curl and quad extension machines, the latter still the most painful and least progressive of all. I've been told to do these at an angle, more outwards to try and isolate the sticky-out bit of the quad on the inside of the knee which is still too small and soft.
Next had my knees measured, 127/160 degrees the result.
Then 10 minutes on the leg press, 40kg this time. Lastly upper body and back on the bike again, level up again (2/5). Great session.
A big difference on the bike today (resistance level 1.9/5), wasn't expecting that. I keep thinking I'm over-doing it but it only seems to get better.
Then some balance work before moving onto the hamstring curl and quad extension machines, the latter still the most painful and least progressive of all. I've been told to do these at an angle, more outwards to try and isolate the sticky-out bit of the quad on the inside of the knee which is still too small and soft.
Next had my knees measured, 127/160 degrees the result.
Then 10 minutes on the leg press, 40kg this time. Lastly upper body and back on the bike again, level up again (2/5). Great session.
Strength Training (indoor) 10:00 [0]
Cycling (indoor) 15:00 [2] 8.4 km (1:47 / km)
9 PM
Static Stretching & Massage (static) 22:00 [0]
Tuesday Nov 27, 2018 #
2 PM
Walking (road/xc) 53:10 [1] 6.0 km (8:52 / km)
ahr:126 max:144 shoes: k'mor tempo 5 trail - 1st pair
13505 steps. 1/3 base ROM routine (morning).
8 weeks since the operation today. Changed into training kit, put on HR strap and turned on the GPS. Sweet.
Experimented with a few steps of jogging here and there, possible but not for very long without it getting a little too uncomfortable.
8 weeks since the operation today. Changed into training kit, put on HR strap and turned on the GPS. Sweet.
Experimented with a few steps of jogging here and there, possible but not for very long without it getting a little too uncomfortable.
Monday Nov 26, 2018 #
2 PM
Note
weight:89.4kg
11525 steps. 2/3 base ROM routine (morning, evening).
Work 'physio' today, tried out some different quad stretches seeing which ones worked the best without full mobility in the knee. Lots of massage too.
400/1000 days.
It feels like some sort of Winter build-up can begin, although it also feels after last week that I could do with a few days off!
Nice to have 4 months before the bigger competitions start again. Maybe over the next month can gradually re-introduce jogging but it should be possible to quickly work up to base training HR with the rowing and biking anyway.
Work 'physio' today, tried out some different quad stretches seeing which ones worked the best without full mobility in the knee. Lots of massage too.
400/1000 days.
It feels like some sort of Winter build-up can begin, although it also feels after last week that I could do with a few days off!
Nice to have 4 months before the bigger competitions start again. Maybe over the next month can gradually re-introduce jogging but it should be possible to quickly work up to base training HR with the rowing and biking anyway.
Sunday Nov 25, 2018 #
3 PM
Core Stability (floor) 30:00 [0]
7260 steps. 2/3 base ROM routine (morning, afternoon).
Feeling the week's training all over but the knee is not especially complaining so on on.
Feeling the week's training all over but the knee is not especially complaining so on on.
Balancing (floor) 14:00 [0]
Rowing (Indoor) 24:15 [2] 5.0 km (4:51 / km)
Resistance level 0/10.
Saturday Nov 24, 2018 #
7 PM
Rowing (indoor) 5:20 [1] 1.0 km (5:20 / km)
15195 steps. 2/3 base ROM routine (morning, evening).
Big day of knee work. Started with the usual 5 range of movement exercises followed by a trip to the supermarket for the week's groceries which is always a good workout.
After lunch did the same 6km forest walk as 2 days ago but this time through a fresh dusting of snow and 10mins quicker.
Later on in the afternoon found an American gym instructor's idea of how one should service a Concept 2 rower on YouTube. Pretty comprehensive vid if a little bit long-winded. Anyway this went well and later on I blasted out a single km (resistance level 0/10) to check out the results and to see how well the knee gets on with rowing. Not bad at all, on both counts.
Later on in the evening another run through the range of movement exercises followed by some stretching. Starting to feel like proper training.
Big day of knee work. Started with the usual 5 range of movement exercises followed by a trip to the supermarket for the week's groceries which is always a good workout.
After lunch did the same 6km forest walk as 2 days ago but this time through a fresh dusting of snow and 10mins quicker.
Later on in the afternoon found an American gym instructor's idea of how one should service a Concept 2 rower on YouTube. Pretty comprehensive vid if a little bit long-winded. Anyway this went well and later on I blasted out a single km (resistance level 0/10) to check out the results and to see how well the knee gets on with rowing. Not bad at all, on both counts.
Later on in the evening another run through the range of movement exercises followed by some stretching. Starting to feel like proper training.
8 PM
Static Stretching & Massage (static) 10:30 [0]
Friday Nov 23, 2018 #
1 PM
Cycling (indoor) 15:00 [2] 6.7 km (2:14 / km)
7650 steps. 1/3 base ROM routine (evening).
Good sesh on the bike (resistance level 1.8/5), best one yet. Then 'big' work on the quads and hamstrings before some balancing, then 10 minutes of 35kg leg press (think I managed around 200 reps!) and lastly some upper body stuff.
Today was the first time I've missed my morning exercises since the operation. I am getting a bit lax in that area actually, sometimes twice a day, sometimes once a day. Rarely ever 3 times per day anymore, it's tough because the gradually increasing strength work tends to stiffen up the knee which makes it harder to perform the range of movement exercises. Just got to be dedicated and get on with them regardless.
So directly after writing the above I did my range of movement exercises and followed that with a decent stretch of everything which was significantly more successful than the last time I tried.
Good sesh on the bike (resistance level 1.8/5), best one yet. Then 'big' work on the quads and hamstrings before some balancing, then 10 minutes of 35kg leg press (think I managed around 200 reps!) and lastly some upper body stuff.
Today was the first time I've missed my morning exercises since the operation. I am getting a bit lax in that area actually, sometimes twice a day, sometimes once a day. Rarely ever 3 times per day anymore, it's tough because the gradually increasing strength work tends to stiffen up the knee which makes it harder to perform the range of movement exercises. Just got to be dedicated and get on with them regardless.
So directly after writing the above I did my range of movement exercises and followed that with a decent stretch of everything which was significantly more successful than the last time I tried.
Strength Training (indoor) 10:00 [0]
7 PM
Static Stretching & Massage (static) 18:15 [0]
Thursday Nov 22, 2018 #
2 PM
Static Stretching & Massage (static) 8:30 [0]
11260 steps.
Went out for a big walk in the forest today, 6km. Just like on the bike yesterday when I started to over-do it just pulled back on the throttle a little and was able to carry on fine. A fair pace, should be able to get into zone 1 on such walks soon. Some stretching afterwards.
Later another floor session, less attention to quads/hamstrings than usual but more to balance work.
Went out for a big walk in the forest today, 6km. Just like on the bike yesterday when I started to over-do it just pulled back on the throttle a little and was able to carry on fine. A fair pace, should be able to get into zone 1 on such walks soon. Some stretching afterwards.
Later another floor session, less attention to quads/hamstrings than usual but more to balance work.
3 PM
Core Stability (floor) 25:45 [0]
Balancing (floor) 14:15 [0]
Wednesday Nov 21, 2018 #
2 PM
Cycling (indoor) 15:00 [1] 5.9 km (2:33 / km)
7535 steps.
Got a bit too much on the bike today (resistance level 1.7/5) but slowing down a little helped so no major problem. Then lots of strength work, good session.
Got a bit too much on the bike today (resistance level 1.7/5) but slowing down a little helped so no major problem. Then lots of strength work, good session.
Tuesday Nov 20, 2018 #
9 AM
Static Stretching & Massage (static) 5:00 [0]
9685 steps.
Monday Nov 19, 2018 #
Note
10495 steps.
I am officially no longer the slowest person walking the streets of Stockholm, f yeah.
I am officially no longer the slowest person walking the streets of Stockholm, f yeah.
Sunday Nov 18, 2018 #
12 PM
Core Stability (floor) 28:15 [0]
9255 steps.
Later on in the day twas to be another nice walk in the forest, this week with Hugo while Elisabeth helped collect controls after Centrum's ultra-long club champs.
Later on in the day twas to be another nice walk in the forest, this week with Hugo while Elisabeth helped collect controls after Centrum's ultra-long club champs.
Balancing (floor) 8:00 [0]
Saturday Nov 17, 2018 #
9 PM
Static Stretching & Massage (static) 13:15 [0]
8040 steps.
First go at a full set of static stretches. Groin & glutes difficult, quads impossible. Understandable that my left-hand side is more flexible than my right just now but still proper weird considering the usual day to day fight vice-versa.
First go at a full set of static stretches. Groin & glutes difficult, quads impossible. Understandable that my left-hand side is more flexible than my right just now but still proper weird considering the usual day to day fight vice-versa.
Friday Nov 16, 2018 #
2 PM
Cycling (Indoor) 15:00 [0] 4.9 km (3:04 / km)
10370 steps.
Physio again, bike again but faster and more resistance (level 1.5/5). Then some leg work. Knee tired, a little bit painful.
Need rest now, forgot to make sure I had the car today so ended up walking to/from bus stops twice. Plus leaving/fetching Hugo at/from school. Probably doing a bit too much.
Right foot doing fine. Slight complaints every now and then but not getting in the way of anything.
Physio again, bike again but faster and more resistance (level 1.5/5). Then some leg work. Knee tired, a little bit painful.
Need rest now, forgot to make sure I had the car today so ended up walking to/from bus stops twice. Plus leaving/fetching Hugo at/from school. Probably doing a bit too much.
Right foot doing fine. Slight complaints every now and then but not getting in the way of anything.
Thursday Nov 15, 2018 #
3 PM
Core Stability (floor) 30:00 [0]
7610 steps.
A good effort today, working hard on the exercises. More reps, holding longer, adding ankle weights. All good.
Later on in the evening I went for a little walk and even tried jogging a few steps. Only uphill on my toes however but it worked. Felt 99% in control but got tired in the knee joint and quad pretty quickly. Not going to get my hopes up as downhill is still proper wobbly, even just walking.
A good effort today, working hard on the exercises. More reps, holding longer, adding ankle weights. All good.
Later on in the evening I went for a little walk and even tried jogging a few steps. Only uphill on my toes however but it worked. Felt 99% in control but got tired in the knee joint and quad pretty quickly. Not going to get my hopes up as downhill is still proper wobbly, even just walking.
Balancing (floor) 8:00 [0]
Wednesday Nov 14, 2018 #
3 PM
Cycling (Indoor) 15:00 [0] 3.3 km (4:33 / km)
10095 steps.
Six week check-up at the hospital this morning. Xrays look fine, they didn't really have much else to say apart from suggesting to try and sell my £750 brace on Blocket (think Ebay) before throwing it. Apparently it costs way to much to replace the pads (cleaning them is obviously also out of the question) so each brace is basically disposable, terrible world we live in.
So now the physio is the boss and went to see her in the afternoon. Did some of the usual stuff and then 5kg on the leg extension machine (both legs) - seemed to go ok. Then I did 15mins on the exercise bike (approx resistance level 1/5) - big fun. Nice to be progressing.
Six week check-up at the hospital this morning. Xrays look fine, they didn't really have much else to say apart from suggesting to try and sell my £750 brace on Blocket (think Ebay) before throwing it. Apparently it costs way to much to replace the pads (cleaning them is obviously also out of the question) so each brace is basically disposable, terrible world we live in.
So now the physio is the boss and went to see her in the afternoon. Did some of the usual stuff and then 5kg on the leg extension machine (both legs) - seemed to go ok. Then I did 15mins on the exercise bike (approx resistance level 1/5) - big fun. Nice to be progressing.
Tuesday Nov 13, 2018 #
8 AM
Static Stretching & Massage (static) 5:00 [0]
11450 steps.
Another mini-stretch session before commuting, trying to keep this right foot plantar thing under control.
No such problems with the increased distance today :)
Another mini-stretch session before commuting, trying to keep this right foot plantar thing under control.
No such problems with the increased distance today :)
Monday Nov 12, 2018 #
Note
10670 steps.
Into the city/work again, this time without brace. Saw the work 'physio' for the first time since the accident, she 'helped' with the compensatory problems in my right foot. Generally very painful but I trust her by now, the things she has done in the past have either made a positive diff or at least not made things worse.
Absolutely buggered when I got home. Realised that my walk with Elmin yesterday was not just my first walk on forest paths but also the longest continuous walk I've done without the brace.
The last approx 1km section from the bus stop to my house today was difficult, had to take it slow. Knee quite painful in the evening, I've had this once before when I've done a bit too much so not worried.
Into the city/work again, this time without brace. Saw the work 'physio' for the first time since the accident, she 'helped' with the compensatory problems in my right foot. Generally very painful but I trust her by now, the things she has done in the past have either made a positive diff or at least not made things worse.
Absolutely buggered when I got home. Realised that my walk with Elmin yesterday was not just my first walk on forest paths but also the longest continuous walk I've done without the brace.
The last approx 1km section from the bus stop to my house today was difficult, had to take it slow. Knee quite painful in the evening, I've had this once before when I've done a bit too much so not worried.
Sunday Nov 11, 2018 #
Static Stretching & Massage (static) 5:30 [0]
7885 steps.
Same stretches as yesterday before going for a walk in the forest with Elmin.
Same stretches as yesterday before going for a walk in the forest with Elmin.
12 PM
Core Stability (floor) 24:00 [0]
Balancing (floor) 8:00 [0]
Saturday Nov 10, 2018 #
11 AM
Static Stretching & Massage (static) 5:00 [0]
8055 steps.
Hip flexors, hamstrings and 3 different calf stretches before going for a little walk with Hugo. Later walked Hugo to a friend's house and much later walked to fetch him too. Foot coping.
Hip flexors, hamstrings and 3 different calf stretches before going for a little walk with Hugo. Later walked Hugo to a friend's house and much later walked to fetch him too. Foot coping.
Friday Nov 9, 2018 #
Note
5140 steps.
Physio - talked a lot about the plantar fasciitis and what I can do to keep it at bay. A bit bolts and braces as calf tightness is definitely the culprit.
Physio - talked a lot about the plantar fasciitis and what I can do to keep it at bay. A bit bolts and braces as calf tightness is definitely the culprit.
Thursday Nov 8, 2018 #
8 PM
Core Stability (floor) 23:00 [0]
4940 steps.
Yes, big problem this morning walking Hugo to school. Very painful right foot but fortunately some stretching of the calf muscle before walking home removed some of the symptoms.
Been stretching it all day, lots of weird cracking in the ankle joint when I do. It's gradually getting better. I think I need to make a real effort to start stretching properly again now. More and more I can do core exercises hence the further expansion of the routine tonight. That must also mean that I can do more and more of the stretches right?
Yes, big problem this morning walking Hugo to school. Very painful right foot but fortunately some stretching of the calf muscle before walking home removed some of the symptoms.
Been stretching it all day, lots of weird cracking in the ankle joint when I do. It's gradually getting better. I think I need to make a real effort to start stretching properly again now. More and more I can do core exercises hence the further expansion of the routine tonight. That must also mean that I can do more and more of the stretches right?
Balancing (floor) 8:00 [0]
Wednesday Nov 7, 2018 #
Note
(injured)
7495 steps.
Physio again today, going through the usual stuff and ways to make the exercises harder. Started using the gym ball too.
It seems I'm going to have to start stretching now, the increase in walking is tightening me up generally but in particular it seems I have affected my right foot, between the heel and arch as it started to get quite painful in the evening.
Icing my knee every day now, it does tend to get a bit warmer the more I use it!
Physio again today, going through the usual stuff and ways to make the exercises harder. Started using the gym ball too.
It seems I'm going to have to start stretching now, the increase in walking is tightening me up generally but in particular it seems I have affected my right foot, between the heel and arch as it started to get quite painful in the evening.
Icing my knee every day now, it does tend to get a bit warmer the more I use it!
Tuesday Nov 6, 2018 #
Note
10030 steps.
5 weeks today since the op, celebrated by hitting 10000 steps for the first time since!
5 weeks today since the op, celebrated by hitting 10000 steps for the first time since!
Monday Nov 5, 2018 #
Note
9310 steps.
Smashed the record by going into the office for the first time since the accident. Took Hugo to school without the brace, did my base mobility exercises at home then put the brace on for commuting - usual set-up, unlocked with 60 degree bumpstops.
Later once home I iced my knee and did one more set of base mobility exercises. Knee getting strong!
Smashed the record by going into the office for the first time since the accident. Took Hugo to school without the brace, did my base mobility exercises at home then put the brace on for commuting - usual set-up, unlocked with 60 degree bumpstops.
Later once home I iced my knee and did one more set of base mobility exercises. Knee getting strong!
Sunday Nov 4, 2018 #
Note
6245 steps.
A usual walk in the morning, a longer one in the afternoon. A bit of work on the house, up and down the stairs a lot. Everything done without the brace, a good day of training for the knee.
A usual walk in the morning, a longer one in the afternoon. A bit of work on the house, up and down the stairs a lot. Everything done without the brace, a good day of training for the knee.
Saturday Nov 3, 2018 #
Note
5395 steps.
Friday Nov 2, 2018 #
12 PM
Note
4680 steps.
Another lap of my walking route, again no brace, felt easier, fast even lol.
Another lap of my walking route, again no brace, felt easier, fast even lol.
4 PM
Core Stability (floor) 17:30 [0]
Balancing (floor) 6:00 [0]
Thursday Nov 1, 2018 #
Note
5050 steps.
Another appointment with the physio today, less chat and more action this time. Trying to work out which balancing exercises I can do safely. Also some upper body stuff but only those performed in a standing position.
Later in the evening another brace-free lap of my walking route but the knee got tired quickly during this (worked hard today). Considered ringing Beth to get her to bring my crutches but just resting for a while and carrying on a bit slower did the trick.
Another appointment with the physio today, less chat and more action this time. Trying to work out which balancing exercises I can do safely. Also some upper body stuff but only those performed in a standing position.
Later in the evening another brace-free lap of my walking route but the knee got tired quickly during this (worked hard today). Considered ringing Beth to get her to bring my crutches but just resting for a while and carrying on a bit slower did the trick.