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Training Log Archive: Carbons Offset

In the 7 days ending Feb 21:

activity # timemileskm+m
  Strength7 7:25:00
  Biking5 4:40:00
  Hiking/Walking1 30:00
  Total7 12:35:00
averages - weight:64.2kg

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Sunday Feb 21 #

Strength (Physio) 50:00 [2]
weight:64.5kg

Biking (Spin) 40:00 [1]

Knee wasn’t totally happy, so stopped early.

Strength 20:00 [3]

Upper

Saturday Feb 20 #

Strength (Physio) 50:00 [2]
weight:63.9kg

EMS on constant for quad exercises

Friday Feb 19 #

Strength (Physio) 50:00 [2]
weight:64kg

Biking (Spin) 55:00 [2]

Hiking/Walking 30:00 [1]

Easy social sidewalk walk with Melissa and Carbon. Slipped on ice a couple of times but didn’t have any problems.

Thursday Feb 18 #

Strength 45:00 [2]
weight:64.3kg

Physio routine

Note

Skipped the spin today to take a rest, as the knees (both) were feeling a little worked at the end of yesterday. Better to underdo it than overdo it.

Wednesday Feb 17 #

Note

Another physio visit. Different therapist today. We went through my exercise program and she eliminated several of the exercises, given that I am already able to do many of the harder ones.

Given that I seem to be functioning so well without an ACL (alternating lunges, single leg squats, balancing on bosu, no pain), we are wondering if I already had a partial tear for years and was functioning with it but didn't know (maybe this also explains how I feel like I snapped my ACL kind of easily?).
All that said, I'm still not allowed to do any activities that would involve pivoting and risk having the knee give out again. A knee brace won't let me do extra activities but might be good to have for extra protection for trail walking, easy flat xc skiing, nice to have during recovery after surgery.
As for whether any of this changes the decision to have surgery, her reply was that surgery should be pursued unless you have some reason to not have surgery (e.g. don't have coverage and can't take the time off work, etc.).

Strength 1:00:00 [3]

Physio Exercises: (adjusted program from Lynne)
(No holds except glute bridges, use weight to max/tired at end of workout, aiming for good workout but no aggravation, 3x15 is a good amount of reps and sets for all exercises)

Single leg calf raises: 3x15, progress to not holding onto anything

Single leg glute bridge with holds: 20 reps x 10 sec holds?

Hamstrings: full range from leg extended to tucked under butt, 3x15, whatever weight I can tolerate. Used easy pulley.

Muscle stim for all quad exercises:

Double squats on flat with weight: 3x15, don’t go past 90 degrees, don’t even need to go that far. Used 2x25lb dumbbells. Could try heavier.

Single leg squats on flat, no weight: 3x15, progress to not holding onto anything (*these are my most important exercise*)

Double leg squats on bosu: no weights, don’t go past 90 degrees, don’t even need to go that far. These felt easy, no worries about knee stability.

Alternating lunges, 3x10, no weights, on flat, don’t let knee go forward of toe just drop down. Wore hokas to not aggravate toe. These felt easy, no stability worries.

Single leg balance on flat. These feel easy.
When to try single leg balance on bosu? (Holding onto something?)

Biking (Spin ) 45:00 [1]

Super easy spin. Knee or VMO felt a little worked so went easy. Felt better after.

Tuesday Feb 16 #

Strength (physio) 50:00 [2]
weight:64.5kg

Based on feedback from my next physio therapist, removed three of the exercises, given the harder exercises I am able to do.

Biking (Spin) 1:00:00 [2]

Monday Feb 15 #

Strength 1:30:00 [2]

Physio
Did squats with 2x25 lbs and 10 sec holds

Biking (Spin) 1:20:00 [2]

Easy spin

Strength 30:00 [3]

Upper and core

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