Training Log Archive: schnitzerIn the 31 days ending May 31, 2019:
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Friday May 31, 2019 #
Walking (road/xc) 51:25 [1] 7.0 km (7:21 / km)
ahr:127 max:154 shoes: k'mor tempo 5 trail - 1st pair
Drills (track) 10:45 [0] 0.66 km (16:17 / km)
shoes: k'mor tempo 5 trail - 1st pair
Note
Thursday May 30, 2019 #
Rowing (indoor) 50:20 [3] 12.0 km (4:12 / km)
ahr:144 max:173
Nice to know that one can do a proper aerobic session on the rower. If only I had continued the good rowing work in December/January throughout the Winter/Spring. Not all bad though, shouldn't be too long before I've got the strength/stamina in the right muscles to properly substitute running with rowing, at least cardio-wise in any case.
Static Stretching & Massage 7:00 [0]
Note
Wednesday May 29, 2019 #
Strength Training (indoor) 2:45 [0]
I just don't know what I'm supposed to be doing now. It's so up and down and changeable - was pretty positive last week, getting better each day doing lots of walking, rowing etc. Since Sunday however it's just got worse and worse and now the entire knee cap is tender, more swelling and pain all over it. Even on the left side there is swelling and pain and there was no break there, there is no metal there.
It's time to have a chat with the surgeon again, considering everything that has happened I am wondering if he still thinks we should take these cables out. I don't care what I miss as a result now, this is simply unsustainable as it is.
Dynamic Stretching 2:00 [0]
Note
Tuesday May 28, 2019 #
Note
weight:88.2kg
Rowing (indoor) 25:10 [2] 6.0 km (4:12 / km)
ahr:142 max:162
Core Stability (floor) 22:30 [1]
Balancing (floor) 6:00 [1]
Note
Monday May 27, 2019 #
Static Stretching & Massage 23:45 [0]
Dynamic Stretching 1:00 [0]
Note
Sunday May 26, 2019 #
Note
weight:87.7kg
Walking (road/xc) 1:08:20 [1] 8.6 km (7:57 / km)
ahr:121 max:152 shoes: k'mor tempo 5 trail - 1st pair
Drills (track) 10:00 [0] 0.66 km (15:09 / km)
shoes: k'mor tempo 5 trail - 1st pair
Note
Saturday May 25, 2019 #
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Friday May 24, 2019 #
Walking (road/xc) 46:00 [1] 6.0 km (7:40 / km)
ahr:119 max:147 shoes: k'mor tempo 5 trail - 1st pair
It does seem like the good doctor was right, one or more of the screws has been pulled and bruised the knee cap on the inside, just like any bruise it gets better quickly and the pain is decreasing every day. I should be back to normal sometime next week at this rate.
No change in the metal removal strategy at this point, will try and get them to take just the tension band out (leaving the screws in place - no rehab, just wait for the stitches to be taken out) at the end of the Autumn season providing there are no other setbacks.
If I do manage to pull or twang a screw again, before or after the removal of the band, then I'll have a chat with the surgeon and consider removing the screws too (fairly major trauma, hopefully not so much rehab as original op).
I think this is sensible, I mean what did I actually have to do to get this setback? I've basically been pushing it to the max, all of my training was running, averaging 5 hours per week, all-terrain and more recently lots of hills too. My knee was hurting quite a bit on Thursday's road run and a rest day on Friday wasn't enough for it to recover. Then lots of terrain running both Sat/Sun targeting 7hrs for the week. Was kind of asking for it, should be avoidable in the future.
I really need to avoid another setback so it's time to make my activity charts super-colourful and shed some fat. I've gone back into rehab mode recording my steps again, lots of walking is a good idea I reckon. Project indoor rowing is back on again, never meant to stop actually. Great training on so many levels, not just knee rehab. Plus core stability, strength and balance exercises will help to support the knee and hopefully help my left side in general.
Rowing (indoor) 12:55 [2] 3.0 km (4:18 / km)
ahr:133 max:142
Core Stability (floor) 19:15 [1]
Balancing (floor) 6:00 [1]
Static Stretching & Massage 27:30 [0]
Note
Thursday May 23, 2019 #
Rowing (indoor) 13:40 [1] 3.0 km (4:33 / km)
Running (road) 11:45 [1] 1.6 km (7:21 / km)
shoes: adidas cc ride
Drills (track) 12:15 [0] 0.8 km (15:19 / km)
shoes: adidas cc ride
Note
Wednesday May 22, 2019 #
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Tuesday May 21, 2019 #
Core Stability (floor) 6:30 [1]
Balancing (floor) 4:00 [1]
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Monday May 20, 2019 #
Note
On a positive note my watch says my goal is 13244 steps today, I think that may be a record. It has been that high or nearly that high before, after the ORingen/Scottish multi-day events in 2017. I remember when I started walking for the first time after the op the goal was only four thousand something!
Note
Sunday May 19, 2019 #
Running warm up/down (xc) 12:55 [2] 1.8 km (7:11 / km)
ahr:130 max:139 shoes: inov-8 oroc 280 red - 1st pair
Orienteering (forest) 1:18:30 [1] 6.6 km (11:54 / km)
ahr:125 max:148 (injured) shoes: inov-8 oroc 280 red - 1st pair
Anyway I got through 42 of the controls before I slid down a little hill, bent my left leg quite heavily, maybe with a bit of sideways motion too and something went 'click'. Fortunately not so much damage that I couldn't carefully walk home, none or very little swelling and later xrays at the hospital reveal nothing out of place thank f.
Dr reckons that a screw got pulled or twanged and the bone obviously didn't like that. Probably only need to give it a few days but a setback for sure. Fortunate that it is time for a rest week anyway.
I'm hoping that it was those pesky cables that pulled on the screw and that this sort of thing will not be possible again once they have been taken out. Whatever happens I should probably be a bit more clever about what I am doing, more strength training, more cross-training. Would be nice to avoid a situation where I need the actual screws themselves removed.
Saturday May 18, 2019 #
Orienteering long (forest) 1:44:55 [3] 13.3 km (7:53 / km)
ahr:146 max:160 shoes: walsh pb trainer
I was hoping that 1 day off would be enough to get my knee over 3 days of abuse in a row but for a period today it was hurting, quite a bit in fact.
Friday May 17, 2019 #
Static Stretching & Massage 19:30 [0]
Thursday May 16, 2019 #
Running (road/xc) 1:08:35 [3] 13.0 km (5:17 / km)
ahr:148 max:162 shoes: adidas cc ride
Drills (track) 9:45 [0] 0.54 km (18:03 / km)
shoes: adidas cc ride
Wednesday May 15, 2019 #
Running (road/xc/terrain) 56:30 [2] 7.3 km (7:44 / km)
ahr:137 max:149 shoes: walsh pb trainer
1. 50:20
Easy, active recovery. I'm loving these Walsh - comfortable and grippy providing it hasn't been raining. Which it hasn't. For weeks. Might see if I can grab another pair from Compass Point for £50, proper bargain.
Tuesday May 14, 2019 #
Running hills (xc/terrain) 1:19:40 [3] 7.8 km (10:13 / km) +780m 6:49 / km
ahr:153 max:170 shoes: walsh pb trainer
1. 37:10 (18:35, 18:35)
2. 36:40 (18:10, 18:30)
Wow, nice work. Pretty close to PB time for 2 laps but much cooler today than July 2018. Still, very encouraging :)
Sunday May 12, 2019 #
Drills (track) 9:30 [0] 0.56 km (16:58 / km)
Saturday May 11, 2019 #
Running warm up/down (road/xc) 29:10 [2] 4.6 km (6:20 / km)
ahr:136 max:160 shoes: walsh pb trainer
14:05 WD
Orienteering (forest) 1:00:44 [3] 6.7 km (9:04 / km)
ahr:147 max:158 shoes: walsh pb trainer
Good technical challenges, physically not easy either. I took it easy today to make sure I got the nav right but this may have to become a benchmark terrain route in the future :)
Thursday May 9, 2019 #
Note
weight:87.6kg
Running warm up/down (road) 11:45 [2] 1.8 km (6:32 / km)
ahr:134 max:152 shoes: k'mor tempo 5 trail - 1st pair
Drills (track) 7:45 [0] 0.42 km (18:27 / km)
shoes: k'mor tempo 5 trail - 1st pair
Running long (road/xc) 1:27:30 [3] 15.1 km (5:48 / km)
ahr:154 max:164 shoes: k'mor tempo 5 trail - 1st pair
A few complaints from the body but overall quite nice - seems like I am getting away with not properly resting my niggles, providing I massage and stretch for like, hours each week. Hmm, maybe not so sustainable.
Static Stretching & Massage 12:15 [0]
Tuesday May 7, 2019 #
Note
weight:88.5kg
Running hills (xc/terrain) 2:08:45 [3] 11.4 km (11:18 / km) +1160m 7:29 / km
ahr:147 max:163 shoes: walsh pb trainer
1. 39:45 (19:25, 20:20)
2. 41:20 (20:00, 21:15)
3. 41:30 (20:00, 21:30)
With Robin the ultrarunner but actually it was me who convinced him we should aim for a never before attempted 3 laps. He did not however regret being convinced, me on the other hand...
Monday May 6, 2019 #
Static Stretching & Massage 37:45 [0]
Sunday May 5, 2019 #
Running hills (road/xc/terrain) 56:20 [2] 5.7 km (9:53 / km) +420m 7:13 / km
ahr:137 max:155 shoes: k'mor tempo 5 trail - 1st pair
1. 40:15 (20:00, 20:15)
Did the same thing as a few weeks ago, trying to use the good leg as little as possible.
Drills (track) 6:45 [0] 0.36 km (18:45 / km)
shoes: k'mor tempo 5 trail - 1st pair
Static Stretching & Massage 32:00 [0]
Saturday May 4, 2019 #
Note
weight:89.1kg
Running warm up/down (xc/terrain) 6:40 [2] 0.9 km (7:24 / km)
ahr:133 max:149 shoes: inov-8 oroc 280 red - 1st pair
Orienteering race (forest) 38:50 [4] 5.6 km (6:56 / km)
ahr:159 max:167 shoes: inov-8 oroc 280 red - 1st pair
Always nice when your splits printout says 'no time loss'. Groin ok.
Friday May 3, 2019 #
Orienteering (forest) 1:25:15 [3] 11.5 km (7:25 / km)
ahr:144 max:158 shoes: walsh pb trainer
Static Stretching & Massage 53:15 [0]
Wednesday May 1, 2019 #
Note
weight:90kg
Running warm up/down (road/xc) 9:15 [2] 1.5 km (6:10 / km)
shoes: inov-8 oroc 280 red - 1st pair
Orienteering race (forest) 47:35 [3] 6.5 km (7:19 / km)
shoes: inov-8 oroc 280 red - 1st pair
A few unnecessary errors unfortunately, big, medium and small. A bit scary towards the end knee-wise, twas a bit rocky or just plain lumpy in places.
Static Stretching & Massage 30:00 [0]