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Training Log Archive: tRicky

In the 7 days ending Sep 10:

activity # timemileskm+m
  Road bike2 2:42:11 39.72(14.7/h) 63.92(23.6/h) 870
  Windtrainer2 1:45:00
  Running1 16:57 1.96(8:38) 3.16(5:22) 5
  Total5 4:44:08 41.69 67.09 875

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Friday Sep 8 #

10 AM

Road bike hills 1:21:11 intensity: (22:34 @1) + (21:44 @2) + (10:41 @3) + (18:33 @4) + (7:39 @5) 30.94 km (22.9 kph) +570m
ahr:141 max:180 (injured) shoes: Giant TCR

My right quad was pretty tight today so I figured the only way to loosen it up was to go for a hill ride. Mills Rd was fine but then I stupidly decided to ride up Turner Rd to see how bad my time was. Turns out it's the worst time I've ever done on that hill that didn't involve riding 200km on a 35 degree day before attempting it. Plus I don't think I did myself any favours by riding it.

Right knee is feeling particularly weak at the moment. Think I may just stick to rehab and windtrainer for a while.

Thursday Sep 7 #

11 AM

Running 16:57 intensity: (9 @1) + (9 @2) + (7:14 @3) + (9:25 @4) 3.16 km (5:22 / km) +5m 5:19 / km
ahr:161 max:173 (injured) shoes: Salomon Fellraiser black/blue

I went for a short run today, just to see if I could and to see whether I was any chance to make our state champs next weekend. I think the answer is 'probably not' but I had to give it a go. I originally planned to do my regular 5km loop but made the sensible decision to cut it short at the 2nd bridge. Knee was sore for most of it but manageable. Leg is somewhat sore a half hour later but I'm thinking that's muscle fatigue more than anything. No sharp pains in the knee but I think I'll stick to cycling and rehab for the next month.

Good news is I am starting to see some semblance of shape in the legs, namely back in the VMO! I reckon I'm a fair bet for the national MTBO champs but that decision is now solely up to the surgeon, who I go and see on Tuesday.

Wednesday Sep 6 #

2 PM

Windtrainer (Build) 1:15:00 intensity: (7:50 @1) + (13:39 @2) + (14:30 @3) + (8:16 @4) + (30:45 @5)
ahr:161 max:191 (injured) shoes: Giant TCR

Took the Trek in to get looked at today just in case it has structural damage. The rear wheel is definitely structurally damaged.

Back on the windtrainer for ye olde build session with the natural progression to the next level, stepping it up a gear (or is that down, I never can remember). So session was:
warm up
SCR pyramid (which I almost died during)
5/5/5
recover
5/5
recover
5/5
cool down

Struggled to maintain pace during the hardest effort as well as the last five minute rep but didn't back down. Got a blood nose during the first set too so that was fun getting blood all over everything. HR is still complete garbage - 140bpm recovery rate today.

Ultra sprint event is not looking good. We've now been knocked back from Minim Cove because we're not allowed to stick anything in the ground and Faulkner Park is in use on Oct 22 so that sucks. I've already drawn most of both maps too. Might just have to change the date if that's possible because I really want to use FP now.

Tuesday Sep 5 #

9 AM

Road bike hills 1:21:00 intensity: (1:08:00 @2) + (13:00 @4) 32.98 km (24.4 kph) +300m
(injured) shoes: Giant TCR

There's always something that makes me late for appointments even when I get ready exceptionally early. This morning it was the Forerunner. Yesterday it didn't want to transfer data to the ANT stick even though I put it right next to it but today as I was walking out the door it decided to transfer data (the computer is on the other side of the wall and happened to be on) and then after I moved out of range it got stuck on the transfer screen and even walking out to the street didn't fix it so I had to duck back inside, dump the Garmin and try and find the bike computer (I had to unhook the TCR from the windtrainer this morning - first time it's been off there since before the accident - due to the XTC having no rear wheel and seized cranks and I discovered after last week's ride that the Trek now has a buckled rear wheel. Not sure when that happened). The Garmin was still stuck on the transfer screen even after I got home so I had to reset it.

So I rode over to the physio in Armadale and he told me I can progress to squats. I told him I'd already been doing them so he got me to show him and immediately pulled me up because I was putting all the weight through the left leg and effectively squatting on an angle. Not good for strengthening the right leg. So now I have to do them properly, which is sore on the knee but so be it. He also asked if I was definitely getting the wires out. I had no answer for that but presumed I was because the surgeon said so. Will wait and see next week when that might be. Knee bend is now at 135 degrees (I think).

After that visit I decided to ride up Canning Mills Rd and I managed that incredibly slowly (for my standards) but did get to the top and down Mills Rd so that's something. It certainly felt good riding with the wind along Albany Hwy afterwards to bank the weekend's takings! This riding thing is great. Perhaps I should do it more often.

Rode past the infamous pole now with its red wrapping around it (tape, not blood) but decided to stay on the road this time to play it safe.
7 PM

Note

I got sidelined from PT tonight due to my 'medical condition' (the med cert effectively ruled me out with its non-specific wording stating 'unfit for physical activity'). Shame as I was looking forward to it but then it was a fairly full on session and I wouldn't have been able to do half of it. Three others also got dumped although none had a certificate.

Monday Sep 4 #

4 PM

Windtrainer 30:00 intensity: (20:05 @1) + (9:55 @2)
ahr:114 max:135 (injured) shoes: Giant TCR

Recovery windtrainer session with a small pyramid at 5min intervals on the big rings. HR seemed to be at a more sane level today and only 87bpm two minutes after completion (which is still a bit high for me but not ridiculously so). I am almost at the point where I can stretch my right quad again.

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