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Training Log: roar

In the last 7 days:

activity # timemileskm+mload
  Strength2 1:44:522.9
  Running (road)2 1:20:22 9.04(8:53) 14.55(5:31) 12129.4
  Cycling2 1:05:19 13.16(4:58) 21.18(3:05) 14510.2
  Total5 4:10:33 22.2 35.73 26642.5
  [1-5]5 2:44:52
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Saturday May 21 #

4 PM

Strength 45:38 intensity: (43:38 @0) + (2:00 @1)
ahr:68 max:108

cross trainer warm up, but the cross trainers in the local gym require much more downward pressure than backward pressure so the left knee didn't like this and I stopped after three minutes. Then some dynamic stretching.

walkouts x5
calf raises x20

press up on knees x10 (yay I can do these again! first time since falling off
my bike in Feb)
Hamstring heel bridge

Seated row 59kg x10
Skipping 30s

Table top extension x30
RDL 12kg

Side leg raises
One leg balance stands


Iced knee at home then but a few hours and a short walk later it's a bit sore actually.

Friday May 20 #

Note
(rest day)

Taking the day off to see what happens. Reluctant to tick the injury box because I don't want it to be true...

Knee is sore when weighted and bent. Actually it's quite fine while running on the flat but it's for sure worse after doing that. Stairs and hills are bad.

Thursday May 19 #

Note

Knee thing is weird. It actually feels fine running but there are specific movements that are genuinely sore, in particular squatting. Seems to be worse in the morning but again when poking it I can't really identify anything as being actually sore... It might be the cycling perhaps but I'll take a few days off and have physio on Monday so we'll see.
6 PM

Strength 59:14 intensity: (36:23 @0) + (19:51 @1) + (2:17 @2) + (43 @3)
ahr:89 max:136

Knee not happy so just doing some strength that was technically on the program for yesterday but I was busy. In the work gym, which was nice and spacious and not busy at all.

5 min cross trainer warm up

Standing press up
calf raises

Seated row
Side leg raises

Hamstring heel bridge
plank

Single leg plank
Skipping 20s

5 min cross trainer cool down

Had to replace crab walks and dynamic plank thing as it hurt the knee. Crab walks I've thought were the absolute life saver for the knee so that's bad news.

Wednesday May 18 #

8 AM

Running (road) 49:52 intensity: (14 @0) + (24 @1) + (3:45 @2) + (14:02 @3) + (31:27 @4) 10.02 km (4:59 / km) +56m 4:50 / km
ahr:146 max:161 shoes: Saucony Kinvara 12 - 2021

Dropping the car off for a service, so running home and getting I'm a steady effort simultaneously. Plan was 5' easy then build up to steady (5/6 out of 10) for 40' and 5' easy. Was kind of unsure if I should do this when my knee was sore again go ING down the stairs but hadn't planned another way of getting home. Once again though it magically became not sore. Build up was downhill which was nice. Then kept a nice smooth pace for the 40'. Felt good doing this, in control but moving well.

I did book a physio for Monday.

Tuesday May 17 #

7 AM

Cycling 25:24 intensity: (53 @0) + (7:14 @1) + (14:21 @2) + (2:56 @3) 10.32 km (2:28 / km) +20m 2:26 / km
ahr:115 max:141

4 PM

Cycling 39:55 intensity: (3:49 @0) + (15:45 @1) + (19:43 @2) + (38 @3) 10.86 km (3:41 / km) +126m 3:29 / km
ahr:109 max:132 shoes: Cannondale CAAD8

Leaving work early to deal with a leaky roof. Ofc I got a phone call on the way, assumed it was the contractor so pulled over to answer by it it was actually a delivery. Apparently dropped my bag cover in the process though and some nice man in a van pointed it out to me a short bit later so then went back to get it. It was also pouring the entire time. The contractor did come though and finally saw where the water is coming from so maybe this leak will be fixed.

Running (road) 30:30 intensity: (44 @0) + (9:20 @1) + (14:57 @2) + (5:29 @3) 4.53 km (6:44 / km) +65m 6:17 / km
ahr:116 max:147 shoes: Saucony Kinvara 12 - 2021

After a meeting I got out for an easy run. Was grand at first but then suddenly my left knee was really sore after nothing in particular. I stopped bent it a few times to click it and it didn't help. Kind of annoyed at that, stood there for a few seconds and then once I decided to run home it was totally fine again so I continued... Otherwise a nice run

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