Training Log Archive: roarIn the 7 days ending May 29, 2022:
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Saturday May 28, 2022 #
12 PM
Note
Got a bike fitting this morning. Huge changes to the position. Apparently had it set up totally incorrectly and hopefully this relieves some of the pressure on the knees is the theory. Knee is doing alright so will think about testing out a cycle next week sometime.
4 PM
Running (off-road) 56:02 10.48 km (5:21 / km) +43m 5:14 / km
ahr:135 max:155 shoes: Saucony Kinvara 12 - 2021
Went down to Kilcoole for a change and ran along the coast there. Some very definite DOMS on the go but it was such a nice sunny day that there was no complaint from me. Mostly a nice trail though a few sandy bits were tough. Cool little tern colony too and loads of them nesting. Also Newcastle airport where a small Cessna was practicing takeoff and landing, just flying around in circles so I got to see a good few of those. Felt tired enough overall, heavy ground and bad sleep.
Dip in the sea afterwards because why not. Extremely pleasant. Not the warmest but grand once you got in, as usual. Warm enough that I was in no rush to get changed though!
Dip in the sea afterwards because why not. Extremely pleasant. Not the warmest but grand once you got in, as usual. Warm enough that I was in no rush to get changed though!
Friday May 27, 2022 #
7 AM
Running (road) 40:51 6.97 km (5:52 / km) +75m 5:34 / km
ahr:135 max:150
Getting a run in before physio, to see how the post run situation is. A comprehensive local explore. Had intended on going to Fernhill, but I forgot it doesn't open until 8:30am :( so had to make it up. Tired enough of a morning but once I woke up it was alright. Did 4 strides at the end then and was able to open out the legs a bit. Knee seemed good.
11 AM
Strength 20:00 [3]
Physio, aka welcome to DOMS city. Post run knee had no problems.
3x6 75.5kg trap bar squats
3x8 16kg 18" step ups
3x6 75.5kg trap bar squats
3x8 16kg 18" step ups
Thursday May 26, 2022 #
6 PM
Swimming 29:12 [2] 0.77 km (37:41 / km)
Trying out the pool in work to continue doing some kind of training, but not running so much. It's small enough but wasn't too busy so this worked out quite nicely of an evening after work. Warmed up with some breaststroke and then did a kind of pyramid of 2-6 length (25m pool) crawl with ~1-2 min rests. Not as in practice as I once was, but not the worst. I might actually do a lesson some time.
Wednesday May 25, 2022 #
7 PM
Running (road) 29:43 5.38 km (5:32 / km) +38m 5:20 / km
ahr:124 max:142 shoes: Saucony Kinvara 12 - 2021
Lovely evening once home after work. Took a bit of time that for various reasons. Stayed in the valley on the flat. Feeling good though and no problems with the knee.
Tuesday May 24, 2022 #
7 AM
Strength 50:50
ahr:92 max:144
morning at home. Including physio exercises.
Monday May 23, 2022 #
Note
Physio basically said we just need to strengthen up all of the muscles surrounding the knee. I'm a bit wobbly on the squat motion and just need to get control of that so we'll work up to it. Quite tight in the rec fem, possibly related to bad position on the bike (!) and could explain why it got sore post cycle last week. Reduce the load down a bit on running for a week or so and we'll see how we are then.
6 PM
Running (road) 29:28 4.99 km (5:54 / km) +25m 5:45 / km
ahr:123 max:131 shoes: Saucony Kinvara 12 - 2021
Nice easy flat 30 mins in Marlay park. It absolutely lashed on the way over but stopped by the time I got there, so had some nice wet ground. Knee feeling fine but taking it easy.