Sunday Feb 25 |
 | Calisthenics / Dance (DDR) 13:45 [1] | |
| slept:10.2 shoes: Brooks Trance 5 - 1 |
| Endless light mode with Terry.
My left knee hurts just a little today. I hope it's on the way to recovery. |
| Calisthenics / Dance (DDR) 12:00 [1] | |
| shoes: Salomon trail/AR shoes |
| Did some easy songs on beginner mode with Terry, so that we could notch some machine records and feel like we've made progress, which we have. I got some #1 machine records, some on songs we've probably never done before, but some others on regulars. I wonder if this is helping my map reading efficiency. I decided to give my knee another day of rest from real training, but I'll do something tomorrow. I'll be happy if the knee lets me race two days next weekend then get back into normal training. |
| Note | |
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| I have some little, itchy bumps on my legs today, like bug bites. Maybe I'm allergic to something I ate at the crab feed last night--not crab, I hope. I did eat a lot of it... |
| Calisthenics / Dance (DDR) 13:45 [1] | |
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| DDR with Terry. |
| Calisthenics / Dance (DDR) 13:00 [1] | |
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| DDR with Terry. |
Saturday Feb 24 |
| Calisthenics / Dance (DDR) 16:00 [1] | |
| shoes: Brooks Trance 5 - 1 |
| DDR at Emerald Hills O meet / social. |
| Running - Road / Track warm up/down 10:07 [2]1.3 mi (7:46 / mi) +55m 4:16 / km | |
| max:168 shoes: Brooks Trance 5 - 1 |
| Brisk warm-up run before Emerald Hills street sprint orienteering. My left knee hurt a bit, but I was able to eliminate the pain by relaxing my stride and not going too fast on downhills. |
| Orienteering race (sprint) 18:11 [3]* 3.2 km (5:41 / km) +100m 4:55 / km | |
| spiked:12/12c shoes: Brooks Trance 5 - 1 |
| Emerald Hills sprint street orienteering. I felt okay and pushed pretty hard, except on the downhills, where I held back some to avoid overextending the injured tissues behind my left knee. The course was not particularly technically demanding, and I didn't make any errors. |
| Cycling (street O) 41:23 [2]* 8.0 mi (5:10 / mi) +250m 2:56 / km | |
| 15c shoes: Nike ACG cycling shoes |
| I did the Western Mass. rules score O on my bike, visiting 15 of the 22 controls. I think the route I chose was okay but had a little gratuitous climb. I spent a little over 5 minutes planning before starting to ride, so my official unofficial (because I was on bike) total time was 46:45. |
Friday Feb 23 |
| Calisthenics / Dance (DDR) 14:00 [1] | |
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| DDR with Terry. |
| Running - Road / Track (mostly road) 26:44 [2]3.25 mi (8:14 / mi) +145m 4:29 / km | |
| shoes: Brooks Cascadia (lime green!) |
| Ran out Sawyer Camp N. dirt extension, back down paved trail (taking side dirt trails) a little over 1/4 mile, and back home. |
| Calisthenics / Dance (DDR) 27:00 [1] | |
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| DDR with Terry. |
Thursday Feb 22 |
| Running - Road / Track 32:40 [2]4.08 mi (8:01 / mi) | |
| shoes: Brooks Trance 5 - 1 |
| I think I ran, but all I have is an exercise session I don't remember on my watch. I forget what I did when I wait too long to dump my watch memory or log my training. |
Wednesday Feb 21 |
| Calisthenics / Dance (DDR) 9:00 [1] | |
| rhr:48 slept:8.1 |
| DDR versus with Terry.
RHR at ~9:15.
My L knee hurt a bit when I stretched during the night and hurts a bit this morning, too, mostly on the medial surface of the tibia (or whatever bone is just above it), where it hurt last night after the lateral ab raises. I also noticed some pain behind the knee when I was standing with knees somewhat bent and leaning forward with my hand on the table, which stretched my hamstring. |
| Cycling (mtb road) 18:50 [2]3.82 mi (4:56 / mi) +100m 2:50 / km | |
| shoes: Nike ACG cycling shoes |
| Another baby ride, up Murchison and Valencia, North on Skyline, out the Sawyer Camp N. extension a couple hundred meters, and back. My left knee felt okay again, except when I rotated my leg outward at the hip, so that there was a lateral component of the force on my knee. The medial side continues to be very mildly inflammed, but riding didn't seem to affect it. |
| Calisthenics / Dance (DDR) 28:00 [1] | |
| shoes: Brooks Trance 5 - 1 |
| After dinner DDR endless versus with Terry. I got up to 136 combo at one point, then I noticed it and screwed up. |
Tuesday Feb 20 |
| Note | |
| rhr:48 slept:4.6 |
| Stayed up really late (went to bed after 6 a.m.), then slept until 11 ish. RHR was at about 11:20. |
| Cycling (mtb road) 25:40 [2]4.23 mi (6:03 / mi) +165m 3:22 / km | |
| shoes: Nike ACG cycling shoes |
| Yay--training! A short bike ride down to the post office and back, with a detour to scout a Millbrae Street Scramble control location. I rode gently and only at about half strength in my left leg, so as not to strain my recovering knee tissues too much. |
| Running - Road / Track (road) 7:40 [2]0.74 mi (10:21 / mi) +55m 5:14 / km | |
| shoes: Brooks Trance 5 - 1 |
| A little baby run to test my knee injury. My legs felt doughy and uncomfortable in places, as I shuffled along, being careful not to straighten my leg too quickly or completely. However, I had no twinges of pain. |
| Calisthenics / Dance (DDR) 21:20 [1] | |
| shoes: Brooks Trance 5 - 1 |
| Endless mode, but skipped one of the harder songs, so as to avoid uncoordinated movement that would be more likely to result in muscle/joint strain. No pain in my knee, but my calves felt the burn from the stepping and jumping. |
| Strength / Weights (body weight exercises) 16:00 [2] | |
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| Upper body. 3 sets of: 30 abs and 30 back. 30, 25, 20 push-ups; 20 x (triceps) dips with feet on bed; 20 each side lateral ab raises. The last exercise hurt the medial side of my left knee some. Maybe it didn't like the lateral force of supporting my body weight. Too bad I aggravated it, but I'm glad to learn something about the injury. |
Monday Feb 19 |
| Note | |
| rhr:45 slept:8.1 (rest day) |
| RHR at about 8:20, a few minutes after waking. My left knee feels somewhat better--not that I've used it enough to tell if the injury has subsisded significantly. But it feels less sensitive to routine movements than it did over the last couple days. Maybe I'll try an easy, short workout today.
Okay, I didn't end up doing anything today, so I'll do my short, easy workout tomorrow. |
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| C • Sleep diet 6 |