In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Mt Bike||3|| 4:15:37|
| ||exercise bike||1|| 1:05:01|
| ||uphill treadmill hike||1|| 15:04|
| ||weight training||1|| 1:00|
| ||Total||4|| 5:36:42|
Mt Bike 1:24:54 
incorporated a hard effort VO2 max intensity in the middle of the ride....
20:01 at 150 HRA for the bog/glenwood loop....
knee is feeling good....the other knee is the one with a bit of mild pain....
This was a good training effort as I fight to maintain my shape without running
Mt Bike 1:35:29 
Greenway/Minnehaha loop with Drew in.....1:35:29 129 HRA
firm effort the whole way with Kari....
Mt Bike 1:15:14 
knee is going great....my good knee hurts a bit...
getting back at it
incorporated 4 x 5 minute tempo pace w/ 5 min cruise on the Hopkins loop on my mt bike...145 HR or so on tempo efforts...
hopkins loop in 52:35 @ 132 HRA
knee feeling really great....I moved up my follow up appointment to get stitches out so I can swim again....
exercise bike 1:05:01 
a bit more pressure on the pedals......knee feels good. Just a bit stiff....still a bit of internal swelling but no real pain...
uphill treadmill hike 15:04 
1.5-8 mph at 15% incline.....knee did well....
a possible long run substitute in the future.....and with a mountain run up race in Austria in mid July I will be doing this with some gusto in the next 6 weeks......
weight training 1:00 
rehab exercises that were aerobic.....didnt count minutes once I fell out of the aerobic zone....
all weeks |