Sunday Apr 22 |
 | Orienteering 20:34 [2]*** 2.8 km (7:21 / km) +80m 6:26 / km | |
| ahr:130 max:145 14c slept:10.4 shoes: VJ Twister (US size 10.5) - 2 |
| Opening of the permanent course at Wilburton Hill Park. I enjoyed jogging through the course, which was easy and all on trails. It was good to get some orienteering practice. I felt a little stiff and awkward starting out running, but I felt better as I went. I had no knee pain while running, although the knee continues to feel a bit sensitive/stiff when I'm not exercising. |
| Paddling / Rowing (kayaking) 15:44 [2] 1.4 mi (11:14 / mi) +0m 6:59 / km | |
| ahr:127 max:138 |
| I went for a short paddle in Mercer Slough before going to Issaquah to meet Ruaraidh for biking. I had some pain again while getting into the boat, from the stretching of my hamstring. |
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| C • GPS Map 2 |
| Cycling (mtb mostly trails) 1:47:16 [2]* 11.88 mi (9:02 / mi) +465m 5:00 / km | |
| ahr:132 max:161 shoes: Nike ACG cycling shoes |
| Biking with Ruaraidh in the Issaquah area, scouting BEAST course possibilities. We found several. My knee didn't mind the biking, except a few times when I moved my leg funny while dismounting or something like that. My legs were profoudly tired at the end of the ride, a testament to my lack of fitness. |
Saturday Apr 21 |
| Orienteering (control setting and pick-) 30:00 [2]*** 4 km (7:30 / km) +80m 6:49 / km | |
| ahr:130 max:146 20c slept:7.0 shoes: Brooks Cascadia (lime green!) |
| Setting and picking up controls for Earth Day / Arbor Day orienteering demonstration at Lewis Creek Park. Logged time is just running time and doesn't include 12-15 min. of tying and untying control markers. My knee didn't hurt at all while running--yay! |
| Cycling (mtb road) 51:00 [2] 10.8 mi (4:43 / mi) +255m 2:44 / km | |
| ahr:134 max:158 shoes: Nike ACG cycling shoes |
| Rode with Roger down Lakemont, then to East Lake Sammamish Trail and back. My knee hurt once, when I was moving my leg around trying to position my foot comfortably on the pedal. After the twinge, I decided to just clip in and be careful not to pull with my left leg. That worked fine. |
| Paddling / Rowing (kayaking) 46:00 [2] 4.06 mi (11:19 / mi) +0m 7:02 / km | |
| ahr:129 max:144 |
| Paddled from Waterfront Activities Center, through the Arboretum, to Madison Park, and back to WAC. I inflated the back cushion more before setting out, and that alleviated the pressure on my iliac bones by the hard seat. My route. |
Friday Apr 20 |
| Note | |
| slept:10.0 (rest day) |
| My knee pain is slightly worse today, just moving around doing routine activities. I'd like to think it's from getting my feet on the pedals in the kayak, not biking. |
Thursday Apr 19 |
| Paddling / Rowing (kayaking) 29:59 [2] 2.6 mi (11:32 / mi) +0m 7:10 / km | |
| ahr:112 max:134 slept:6.0 |
| Paddled around Green Lake in early AM. I aggravated my knee/hamstring while trying to get my feet on the steering pedals of the kayak. The combination of sitting upright, having my legs turned out and in front of me, and dorsoflexing my feet put a lot of strain on the injury. It turns out I was trying to reach the wrong set of pedals--d'oh! |
| Cycling (mtb gravel road) 1:35:51 [2] 15.0 mi (6:23 / mi) +800m 3:24 / km | |
| ahr:139 max:169 slept:6.5 shoes: Nike ACG cycling shoes |
| Rode at East Tiger Mtn. with Roger (and Aaron and Yumay), up to Poo Poo Point and back. It felt very good to do some training. Roger towed me most of the way up the hill. My knee had hurt a bit throughout the day, but it didn't bother me more than once or twice during the ride. I rode with my left foot uncliped, so that I couldn't accidentally pull up and strain my hamstring. |
Wednesday Apr 18 |
| Note | |
| slept:10.0 |
| My knee hurt a bit more today, maybe from overstretching it last night. I guess I should stretch it more gently or maybe wait until it has healed further. |
Tuesday Apr 17 |
| Paddling / Rowing (kayaking) 50:07 [2] 4.46 mi (11:14 / mi) +0m 6:59 / km | |
| ahr:126 max:145 slept:6.0 |
| Paddled around Greenlake in the Wind Dancer, then out and back the length of the lake. Paddling felt okay, but I still don't have the fitness to sustain a fast cadence. My route |
| Running - Trail / Grass (some pavement, too) 22:00 [2] 2.65 mi (8:17 / mi) +70m 4:46 / km | |
| ahr:139 max:152 shoes: Brooks Trance 5 - 1 |
| Ran from Green Lake parking lot to Woodland, did most of HS cross country course (minus lap of lower fields), then ran back to the car. My legs felt tired and doughy, as if I were running a duathlon and had just transitioned from bike to run. Saturday's run was hard on them. My right quad was still quite sore, but my left knee didn't hurt at all, except afterward when I stretched my hamstring. |
| Note | |
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| I had my appointment with the sports medicine doctor today. He said it looked like I could start trying to build up my training again, since my knee seems better.
He assigned me some hamstring stretches to relieve some of the tension on my tendons. He also observed and measured that my left leg is about 1 cm longer than my right and suggested I might want to try a heel lift in my right running shoe. |
Monday Apr 16 |
| Note | |
| slept:5.5 (rest day) |
| My right quad continues to be very sore, mostly on the outside of my leg. |