Training Log Archive: schnitzerIn the 31 days ending Jan 31, 2019:
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| 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 | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Jan 31, 2019 #
8 AM
Strength Training (indoor) 6:00 [0]
(sick)
Had a quick chat with the physio regarding my hospital appointment on Tuesday then knocked out 3 sets on the leg extension machine, keep up the momentum. Then drove home, made myself a coffee and marked my time report for today as 'off sick' like a good boy.
Wednesday Jan 30, 2019 #
12 PM
Static Stretching & Massage 1:00 [0]
Strength Training (indoor) 6:45 [0]
Dynamic Stretching 4:00 [0]
6 PM
Note
(sick)
Bottoms.
Tuesday Jan 29, 2019 #
Note
Went to the hospital today, they said that my x-rays look good. The bone is healing quickly and nicely apparently.
The earliest they will consider taking the tension band out is 6 months but their preference is after the Summer. In that case my preference is after 25manna (what's another couple months?).
They also said that they can't take the tension band out keyhole style, it has to be open surgery. However I've heard several solid opinions from hospital drs that turned out to be just plain wrong, won't believe it until I hear a surgeon say it.
The earliest they will consider taking the tension band out is 6 months but their preference is after the Summer. In that case my preference is after 25manna (what's another couple months?).
They also said that they can't take the tension band out keyhole style, it has to be open surgery. However I've heard several solid opinions from hospital drs that turned out to be just plain wrong, won't believe it until I hear a surgeon say it.
Monday Jan 28, 2019 #
2 PM
Cycling (indoor) 10:00 [2] 6.4 km (1:34 / km)
ahr:142 max:166
Really good session today, gym was empty apart from me. I mean literally, not even a physio this time!
Upped the resistance level on the bike to 2.7/5. Then a no-nonsense, no interuptions run-through of the usual exercises. Knee seems to be improving every week.
Upped the resistance level on the bike to 2.7/5. Then a no-nonsense, no interuptions run-through of the usual exercises. Knee seems to be improving every week.
Balancing (floor) 14:00 [0]
Static Stretching & Massage 1:00 [0]
Strength Training (indoor) 15:00 [0]
Dynamic Stretching 3:30 [0]
7 PM
Running (xc/terrain) 1:16:15 [3] 8.4 km (9:05 / km)
ahr:143 max:159 shoes: inov-8 oroc 280 red - 1st pair
Most of the reflexbana with Christian. Lots more snow has come down making it much tougher now. I was also quite tired from sleeping/comforting a quite ill 4-year old through the night and quite a tough gym workout earlier. So all in all an easy session before some ciders and food at OLeary's.
Saturday Jan 26, 2019 #
4 PM
Static Stretching & Massage 1:00 [0]
Strength Training (indoor) 7:00 [0]
Dynamic Stretching 4:00 [0]
Running (xc/terrain) 1:20:35 [3] 10.4 km (7:45 / km)
ahr:151 max:164 shoes: inov-8 oroc 280 red - 1st pair
Reflexbana...
1. 68:20 (17:30, 21:30, 29:20)
Just plain snowy awesome! Going up my good leg is still getting more tired but I do seem to be descending better however. In any case the avg HR is going up and the time is coming down - another 3:45 off overall, 2:05 off my post-accident best for the original section (now 50:50). Seems like I'm still on the right track.
1. 68:20 (17:30, 21:30, 29:20)
Just plain snowy awesome! Going up my good leg is still getting more tired but I do seem to be descending better however. In any case the avg HR is going up and the time is coming down - another 3:45 off overall, 2:05 off my post-accident best for the original section (now 50:50). Seems like I'm still on the right track.
Friday Jan 25, 2019 #
5 PM
Static Stretching & Massage 1:00 [0]
Strength Training (indoor) 6:00 [0]
Dynamic Stretching 4:00 [0]
Thursday Jan 24, 2019 #
7 AM
Note
weight:91.3kg
10 AM
Running (road/xc) 1:10:20 [3] 11.0 km (6:24 / km)
ahr:150 max:164 shoes: inov-8 oroc 280 red - 1st pair
Medium trail route with Christian.
Twas scary at one point, going down the steep bit next to the lake. Sheet ice covered by a thin layer of snow. Slipped backwards a couple of times, hurt my elbow. Otherwise good, running faster now.
Twas scary at one point, going down the steep bit next to the lake. Sheet ice covered by a thin layer of snow. Slipped backwards a couple of times, hurt my elbow. Otherwise good, running faster now.
2 PM
Cycling (indoor) 10:00 [2] 5.5 km (1:49 / km)
Resistance level 2.6/5.
Was a bit worried running before my physio appointment but seemingly for no reason, if anything the exercises were easier than usual.
Range of movement now 152/160 degrees.
Was a bit worried running before my physio appointment but seemingly for no reason, if anything the exercises were easier than usual.
Range of movement now 152/160 degrees.
Balancing (floor) 10:00 [0]
Wednesday Jan 23, 2019 #
11 AM
Static Stretching & Massage 1:00 [0]
Strength Training (indoor) 6:15 [0]
Dynamic Stretching 4:00 [0]
Tuesday Jan 22, 2019 #
11 AM
Static Stretching & Massage 1:00 [0]
Strength Training (indoor) 5:15 [0]
Dynamic Stretching 4:00 [0]
Monday Jan 21, 2019 #
8 PM
Running (xc/terrain) 1:24:05 [3] 10.4 km (8:05 / km)
ahr:147 max:162 shoes: inov-8 oroc 280 red - 1st pair
Reflexbana...
1. 72:05 (19:10, 22:35, 30:20)
With Christian. Got the pacing right this time, didn't go crazy over the first section and my knee felt comfortable pretty much throughout.
Another 1:35 off overall and a massive 2:20 off my post-accident best for the original section (now 52:55).
1. 72:05 (19:10, 22:35, 30:20)
With Christian. Got the pacing right this time, didn't go crazy over the first section and my knee felt comfortable pretty much throughout.
Another 1:35 off overall and a massive 2:20 off my post-accident best for the original section (now 52:55).
Saturday Jan 19, 2019 #
9 AM
Running race (xc) 26:00 [3] 5.0 km (5:12 / km)
ahr:156 max:167 shoes: k'mor tempo 5 trail - 1st pair
Visiting my Dad in Poole for a long weekend so there goes my attempts to get into a new strength/stability routine this week.
Did manage however to hook up with some of my old pals and do my first ever Park Run. Strangely four out of five of us were very evenly matched and ran around together for pretty much the entire race.
Elisabeth got the honours in the end, me last but just really pleased to be able to run - my knee only felt uncomfortable over the last km. The most intensive session I have done since the accident by far :)
Did manage however to hook up with some of my old pals and do my first ever Park Run. Strangely four out of five of us were very evenly matched and ran around together for pretty much the entire race.
Elisabeth got the honours in the end, me last but just really pleased to be able to run - my knee only felt uncomfortable over the last km. The most intensive session I have done since the accident by far :)
Friday Jan 18, 2019 #
8 AM
Note
weight:90.4kg
11 AM
Cycling (indoor) 15:00 [3] 9.5 km (1:35 / km)
ahr:143 max:168
Wow, kicked some ass. Took the resistance level up to 2.5/5 and started off fairly cool but felt good and ended up equalling my best distance for 15mins. Plus just about a zone 3 workout... on a bike!
Balancing (floor) 10:00 [0]
Thursday Jan 17, 2019 #
11 AM
Static Stretching & Massage 1:00 [0]
Strength Training (indoor) 6:45 [0]
Increased the weight strapped to my ankle up from 5lbs to 7.5lbs today. Hardcore.
Dynamic Stretching 4:00 [0]
6 PM
Running (xc/terrain) 1:26:40 [3] 10.3 km (8:25 / km)
ahr:148 max:162 shoes: inov-8 oroc 280 red - 1st pair
Reflexbana...
1. 73:40 (18:15, 22:35, 32:45)
With Robin. Started a little too enthusiastically and after 30mins or so had to hold back a bit to keep the knee comfortable.
So took 1:35 off the new first section but only 50secs off my post-accident best for the original section (now 55:15).
1. 73:40 (18:15, 22:35, 32:45)
With Robin. Started a little too enthusiastically and after 30mins or so had to hold back a bit to keep the knee comfortable.
So took 1:35 off the new first section but only 50secs off my post-accident best for the original section (now 55:15).
Wednesday Jan 16, 2019 #
3 PM
Static Stretching & Massage 1:00 [0]
So this is the way forward, start logging the range of movement exercises as dynamic stretching and strength training. Hopefully adding the extra colour to the 'Training hours by activity' bar chart will motivate me to do it more often.
Strength Training (indoor) 6:15 [0]
Dynamic Stretching 3:45 [0]
Rowing (indoor) 29:55 [1] 6.7 km (4:28 / km)
ahr:124 max:134
Nice and easy, still resistance level 0/10.
10 PM
Static Stretching & Massage 1:00 [0]
Strength Training (indoor) 6:15 [0]
Dynamic Stretching 4:00 [0]
Tuesday Jan 15, 2019 #
10 AM
Cycling (indoor) 10:00 [1] 5.3 km (1:53 / km)
ahr:118 max:132
Took it fairly easy on the bike today (rest week) but still at the same resistance level 2.4/5.
Then had a result on the leg extension machine, best performance yet. Definitely less shaky - more in control. Even tried a few reps at 7.5 and 10kg to finish.
Knee range now 151/160 degrees and yes we did have to re-measure my good leg (again) as up until today we thought it was 151 max (that explains why I still can't get close to sitting on my heels, still 9 degrees away from 100% recovery).
It pissed me off a little TBH, first I was working towards 147, then towards 151. I have enough problems motivating myself without being given 2 false finishes.
Then had a result on the leg extension machine, best performance yet. Definitely less shaky - more in control. Even tried a few reps at 7.5 and 10kg to finish.
Knee range now 151/160 degrees and yes we did have to re-measure my good leg (again) as up until today we thought it was 151 max (that explains why I still can't get close to sitting on my heels, still 9 degrees away from 100% recovery).
It pissed me off a little TBH, first I was working towards 147, then towards 151. I have enough problems motivating myself without being given 2 false finishes.
Balancing (floor) 10:00 [0]
11 PM
Note
450/1000 days.
2017:
Hours of cardiovascular exercise - 140
Total training hours - 152
Days with illness - 65
Sick days taken due to illness - 6
Total working hours - 1576
2018:
Hours of cardiovascular exercise - 146
Total training hours - 178
Days with illness - 30
Sick days taken due to illness - 14
Total working hours - 1259
So this illustrates the improvements to life balance I wanted to make, the idea behind the 1000 days. Of course I haven't got a comparison for the number of quality hours spent with the family but I'm sure that has also increased somewhat. Not sure I can say the same about the house (still a todo list as long as my knee brace) but priorities eh.
It's obvious that I am looking after myself better, the number of sick days for 2018 above does not include the 9 working days I took off work for the broken knee. So the comparison with 2017 is simply for illness and there's a big difference. I get less ill for less days and when I do I'm more likely to take time off work. Great.
An interesting test of my resolve just now, my main work contract finished in December so now I am looking for another source of income. It will be hard to find a part-time one like I had - at approx 3 days per week it was pretty perfect for what I wanted to do.
Virtually everything new I am looking at is full-time which combined with running my own company and existing, secondary work commitments has the potential to destroy the life-balance again. Could be back to periods with 60 hour working weeks if not careful. Worrying.
2017:
Hours of cardiovascular exercise - 140
Total training hours - 152
Days with illness - 65
Sick days taken due to illness - 6
Total working hours - 1576
2018:
Hours of cardiovascular exercise - 146
Total training hours - 178
Days with illness - 30
Sick days taken due to illness - 14
Total working hours - 1259
So this illustrates the improvements to life balance I wanted to make, the idea behind the 1000 days. Of course I haven't got a comparison for the number of quality hours spent with the family but I'm sure that has also increased somewhat. Not sure I can say the same about the house (still a todo list as long as my knee brace) but priorities eh.
It's obvious that I am looking after myself better, the number of sick days for 2018 above does not include the 9 working days I took off work for the broken knee. So the comparison with 2017 is simply for illness and there's a big difference. I get less ill for less days and when I do I'm more likely to take time off work. Great.
An interesting test of my resolve just now, my main work contract finished in December so now I am looking for another source of income. It will be hard to find a part-time one like I had - at approx 3 days per week it was pretty perfect for what I wanted to do.
Virtually everything new I am looking at is full-time which combined with running my own company and existing, secondary work commitments has the potential to destroy the life-balance again. Could be back to periods with 60 hour working weeks if not careful. Worrying.
Sunday Jan 13, 2019 #
2 PM
Rowing (indoor) 46:20 [1] 10.5 km (4:25 / km)
ahr:126 max:146
Went for a walk after lunch over to the major windblow area around the classic hill, first time in daylight since the storm. One of the big trees that has fallen is at approx 45 degrees, resting on a smaller, dead tree that is somehow still standing. I've ducked under that tree a couple of times recently, oops. Risking more than just a broken knee there.
I had thought it would be safe to just tidy up a bit and still use the classic hill exactly the same as before. It's a fairly obvious decision now to re-route it - planned that today, cleared some of the dead stuff but will have to go back with the saw to make it properly meathead again. Shouldn't be significantly different in terms of distance/climb.
3*3.5km on the rower today, felt harder than the HR suggests but still an easy session. Still resistance level 0/10.
I think it was difficult to get my HR up today because I am a little fatigued, have increased the volume of training quite significantly the last few weeks. All things considered it feels pretty amazing to be able to say that I probs need a bit of a rest week!
I had thought it would be safe to just tidy up a bit and still use the classic hill exactly the same as before. It's a fairly obvious decision now to re-route it - planned that today, cleared some of the dead stuff but will have to go back with the saw to make it properly meathead again. Shouldn't be significantly different in terms of distance/climb.
3*3.5km on the rower today, felt harder than the HR suggests but still an easy session. Still resistance level 0/10.
I think it was difficult to get my HR up today because I am a little fatigued, have increased the volume of training quite significantly the last few weeks. All things considered it feels pretty amazing to be able to say that I probs need a bit of a rest week!
10 PM
Static Stretching & Massage (static) 24:45 [0]
Did my range of movement exercises before this, they went ok considering the abuse I've put my knee through the last few days. That's 3 times this week and what with next week's plan of less hours/intensity on the cardio side there's a good opportunity to get back into a routine again, from a strength/stability perspective.
Stretching was good tonight, certainly felt better than earlier in the week.
Stretching was good tonight, certainly felt better than earlier in the week.
Saturday Jan 12, 2019 #
8 AM
Note
weight:90.8kg
2 PM
Running long (road/xc) 1:42:05 [3] 14.9 km (6:51 / km)
ahr:150 max:163 shoes: inov-8 oroc 280 red - 1st pair
New alternative long trail route, icy. Just like 6 days ago this was fairly taxing on the knee. Not sure if I got away with it last week, not completely in any case. We'll see if it recovers better this time.
Friday Jan 11, 2019 #
1 PM
Cycling (indoor) 15:00 [3] 9.5 km (1:35 / km)
ahr:147 max:164
Did my range of movement exercises in the morning, they went well again.
Then after lunch at the physio I did the most intensive session on the bike yet, resistance level 2.4/5.
Then after lunch at the physio I did the most intensive session on the bike yet, resistance level 2.4/5.
Balancing (floor) 10:00 [0]
After balancing pleased to report back to normal on the leg extension machine. Still a bit shaky but no major pain like last time, managed 3 sets of 10 single leg 5kg.
Then a few different types of squat (again, deep and easy), then step ups/downs - the downs revealing that I am still missing a fair amount of control compared to the good leg. Lastly lunges and these are now good when the bad leg is forward but still v difficult when the good leg is forward.
A long way to go back to 100% function, need to start doing more of this at home.
Then a few different types of squat (again, deep and easy), then step ups/downs - the downs revealing that I am still missing a fair amount of control compared to the good leg. Lastly lunges and these are now good when the bad leg is forward but still v difficult when the good leg is forward.
A long way to go back to 100% function, need to start doing more of this at home.
Thursday Jan 10, 2019 #
12 PM
Rowing (indoor) 38:45 [2] 9.0 km (4:18 / km)
ahr:136 max:150
Tried a new tactic today. After 3km and 6km I simply got up off the rower, shaked my legs out a bit, pulled my shorts out of my arse crack, adjusted the rubber cushion and got back on again. Seemed to do the trick.
Did my range of movement exercises beforehand, they went well.
Did my range of movement exercises beforehand, they went well.
10 PM
Static Stretching & Massage (static) 24:00 [0]
Wednesday Jan 9, 2019 #
5 PM
Running (xc/terrain) 1:30:10 [3] 10.3 km (8:45 / km)
ahr:148 max:165 shoes: inov-8 oroc 280 red - 1st pair
Reflexbana...
1. 75:55 (19:50, 23:50, 32:15)
So 56:05 for the original section - another 2 minutes off my post-accident best.
Didn't feel amazing in the knee, in fact had to stop just after half-way. It really did feel like the end of the wire was pricking me. Only 30secs or so however and then carried on fine to the end.
Just realised comparing the GPS with last year - it looks like when I started running it last year that I was skipping a part, going straight on and joining up with the trail later. Only a few hundred metres but it explains why the original section is more like 6km this year instead of 5.5. Plus I feel better about being so far behind my PB ;)
1. 75:55 (19:50, 23:50, 32:15)
So 56:05 for the original section - another 2 minutes off my post-accident best.
Didn't feel amazing in the knee, in fact had to stop just after half-way. It really did feel like the end of the wire was pricking me. Only 30secs or so however and then carried on fine to the end.
Just realised comparing the GPS with last year - it looks like when I started running it last year that I was skipping a part, going straight on and joining up with the trail later. Only a few hundred metres but it explains why the original section is more like 6km this year instead of 5.5. Plus I feel better about being so far behind my PB ;)
9 PM
Static Stretching & Massage (static) 25:30 [0]
Milestone, can now manage a standard quad stretch again!
Noticed something weird with the knee, a small lump sticking out. Definitely the twisted up ends of the tension band wires. Not seen that before, could have moved slightly and was probs why I had to stop when running.
I dare say I can expect more of this now that the swelling is virtually gone. Fortunately after rehab yesterday I popped downstairs to see my GP who has booked me in at the hospital on the 29th. Hopefully find out what is happening then, maybe get booked in to have these pesky wires removed. I wonder if I can hold onto the screws though, steel-reinforced knee cap can't be a bad thing going forwards.
Noticed something weird with the knee, a small lump sticking out. Definitely the twisted up ends of the tension band wires. Not seen that before, could have moved slightly and was probs why I had to stop when running.
I dare say I can expect more of this now that the swelling is virtually gone. Fortunately after rehab yesterday I popped downstairs to see my GP who has booked me in at the hospital on the 29th. Hopefully find out what is happening then, maybe get booked in to have these pesky wires removed. I wonder if I can hold onto the screws though, steel-reinforced knee cap can't be a bad thing going forwards.
Tuesday Jan 8, 2019 #
7 AM
Note
weight:92.1kg
8 AM
Cycling (indoor) 5:00 [1] 2.4 km (2:05 / km)
ahr:112 max:121
Bad knee day. Knew it as soon as I started walking down to the bus stop. No idea why, maybe overdid it last week running hours-wise, maybe because I'm rubbish and don't do my rehab exercises, maybe because the indoor bike helps more than I understand? Probably a combination of all of that. Or maybe because the tension band wires need taking out?
It didn't hurt on the bike (resistance level 2.4/5) but it was just too early in the morning for me to do any more than 5mins. Then on the leg extension machine it was as if I was back to square 1, only managed 2 reps at 5kg before it started hurting a lot. However the various squat exercises went really well, deeper and easier than ever before. Strange.
Left leg now 149/160 degrees.
It didn't hurt on the bike (resistance level 2.4/5) but it was just too early in the morning for me to do any more than 5mins. Then on the leg extension machine it was as if I was back to square 1, only managed 2 reps at 5kg before it started hurting a lot. However the various squat exercises went really well, deeper and easier than ever before. Strange.
Left leg now 149/160 degrees.
Balancing (floor) 12:00 [0]
Sunday Jan 6, 2019 #
11 AM
Running long (road/xc) 1:47:40 [3] 14.9 km (7:14 / km)
ahr:148 max:162 shoes: inov-8 oroc 280 red - 1st pair
With Christian - my powers are weak and now he is the master.
Saturday Jan 5, 2019 #
5 PM
Rowing (indoor) 35:05 [2] 8.0 km (4:23 / km)
ahr:137 max:149
Again did my range of movement rehab exercises before rowing, still can't really explain why. Significantly better at them this week however giving me even less reason to carry on doing them. Saying that I still can't sit on my heels, not even close so should maybe still be doing them every day. The thing that makes me reluctant is that I suspect that at this final stage the tension band wires are actually restricting progress. It's something I've heard from other sources too that one can't completely recover until the metal is taken out :(
This workout was again supposed to be easy but less easy than last time. Got it wrong again and put too much effort in, had to stop at 8km. Too tired and again really struggled with the rubber cushion.
Resistance level 0/10.
This workout was again supposed to be easy but less easy than last time. Got it wrong again and put too much effort in, had to stop at 8km. Too tired and again really struggled with the rubber cushion.
Resistance level 0/10.
9 PM
Static Stretching & Massage (static) 24:00 [0]
I don't do this anywhere near enough.
Friday Jan 4, 2019 #
3 PM
Running warm up/down (xc/terrain) 29:55 [2] 2.8 km (10:41 / km)
ahr:135 max:146 shoes: inov-8 oroc 280 red - 1st pair
When I ran out to the start of the reflexbana on Wednesday I spotted some new reflectors that I didn't remember from last year. Couldn't help imagine that if I had followed them they would have taken me to the start i.e. the reflexbana had maybe been extended at the beginning i.e. the start is maybe no longer the start.
Jogged out there and followed them backwards to find the new start, a bit headless chicken but not bad for a warm up. The 'new' start is at the SW side of Barnsjön.
Jogged out there and followed them backwards to find the new start, a bit headless chicken but not bad for a warm up. The 'new' start is at the SW side of Barnsjön.
Running (xc/terrain) 30:45 [3] 3.5 km (8:47 / km)
shoes: inov-8 oroc 280 red - 1st pair
Then ran it forwards - as expected it does indeed go to the start i.e. it has been extended at the beginning i.e. the start is no longer the start.
So about 8.5km in total now. I wonder if it will be extended at the end too, there is still one more block of forest to use (over the meadow from the finish) and the entire course would still be contained within the Barnsjön map! Quite incredible really when one considers how small the area is.
So about 8.5km in total now. I wonder if it will be extended at the end too, there is still one more block of forest to use (over the meadow from the finish) and the entire course would still be contained within the Barnsjön map! Quite incredible really when one considers how small the area is.
Wednesday Jan 2, 2019 #
5 PM
Running (xc/terrain) 1:16:35 [3] 8.4 km (9:07 / km)
ahr:149 max:163 shoes: inov-8 oroc 280 red - 1st pair
Reflexbana again but this time braved it on my own (although still carrying a telephone!). Last night's storm has done quite a lot of damage, high winds are lethal here as the forest is pretty ancient. Fallen trees have affected the route but not badly enough to ruin it fortunately.
Very icy, had to give myself a proper talking too after falling on my bum twice in the first five minutes. After that I seemed to concentrate at a more appropriate level.
58:05 for the lap today, 5.5mins faster than last week but I'm guessing that is mainly to do with the surface. I seem to remember that the snow was significant last time whereas today it was hard, everywhere.
Very icy, had to give myself a proper talking too after falling on my bum twice in the first five minutes. After that I seemed to concentrate at a more appropriate level.
58:05 for the lap today, 5.5mins faster than last week but I'm guessing that is mainly to do with the surface. I seem to remember that the snow was significant last time whereas today it was hard, everywhere.
Tuesday Jan 1, 2019 #
Note
(rest day)
Happy new year!
Went out for a family walk in the woods, great feeling in the knee. Almost like it was better. Got all enthusiastic with Elmin about doing the reflexbana together but decided against it as we understandably didn't exactly have a normal amount of sleep.
Went out for a family walk in the woods, great feeling in the knee. Almost like it was better. Got all enthusiastic with Elmin about doing the reflexbana together but decided against it as we understandably didn't exactly have a normal amount of sleep.