Sunday Dec 31 |
 | gym ex & stretching 5:00 [1] | |
| slept:9.0 weight:148lbs |
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| jogging 55:00 [2] 10 km (5:30 / km) +40m 5:24 / km | |
| ahr:130 |
| took a minute wak every 11 min. |
Saturday Dec 30 |
| jogging warm up/down 18:00 [1] 2.5 km (7:12 / km) +30m 6:48 / km | |
| slept:9.0 weight:150lbs (injured) |
| while setting a new training session for beginners |
| stretching 4:00 [1] | |
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Friday Dec 29 |
| stretching 11:00 [1] | |
| slept:9.0 |
| while at physio |
| gym ex 11:00 [1] | |
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| biking 31:00 [1] | |
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| indoor .spinning |
Thursday Dec 28 |
| stretching 8:00 [1] | |
| slept:9.0 |
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| running road/trails 31:00 [2] 6 km (5:10 / km) +20m 5:05 / km | |
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| usual. every 5 min of running 1 min walk. |
Wednesday Dec 27 |
| stretching 15:00 [1] | |
| slept:8.5 |
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| jogging warm up/down 31:00 [2] 4.5 km (6:53 / km) | |
| ahr:130 (injured) |
| and in between intervals |
| running road/trails intervals 10:28 [5] 3 km (3:29 / km) | |
| ahr:165 max:183 weight:148lbs |
| 5* 600 m on track (2.05,2.09,2.06,2.05,2.02).cold |
Tuesday Dec 26 |
| stretching 4:00 [1] | |
| slept:7.5 (injured) |
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| jogging 31:00 [1] 4 km (7:45 / km) | |
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| in four "periods" while setting a training for beginners in waterloo park, and after. 9 kids and 5 adults present. Good .. |
| biking 11:00 [1] | |
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| indoor |
Monday Dec 25 |
| running road/trails 36:00 [2] 6 km (6:00 / km) | |
| slept:8.5 (injured) |
| every 8 minutes i walked ( not to be entered) for 1 minute.not really pain again ..good |
| stretching 5:00 [1] | |
| |
| usual |
Sunday Dec 24 |
| gym ex 8:00 [1] | |
| slept:8.5 (injured) |
| included some stretching here |
| jogging warm up/down 24:00 [1] 4 km (6:00 / km) | |
| |
| every 4 minutes of run/jog was followed by 1 min walking. knee very little pain right at the end |
| running road/trails intervals 12:00 [4] 3 km (4:00 / km) | |
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| 12 * 1 min |
Saturday Dec 23 |
| jogging 18:00 [2] 3 km (6:00 / km) | |
| slept:9.0 (injured) |
| 6* 3minutes jogg with a minute walk in between. looks like a work out for beginners. well that's what I am at this stage. Oh yeah , I used a knee brace today.
very seldom I sleep so much.good. |
| gym ex 4:00 [1] | |
| |
| usual |
Friday Dec 22 |
| biking 37:00 [2] | |
| slept:6.0 (injured) |
| about 13 " warm up/down (level 1), the rest (24' ~15 k) at quite high intensity , maybe level 3. |
Thursday Dec 21 |
| jogging 23:00 [1] 4 km (5:45 / km) | |
| slept:5.5 (injured) |
| jogged 2 min , then 1 min brisk walk, and on and on
( walking doesn;t count- not entered) |
| gym ex 7:00 [1] | |
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| some weights in there and 3 min bike |
Wednesday Dec 20 |
| gym ex 15:00 [1] | |
| (injured) |
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Tuesday Dec 19 |
| biking 12:00 [2] | |
| slept:6.5 (injured) |
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| gym ex 5:00 [1] | |
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Monday Dec 18 |
| stretching 20:00 [1] | |
| slept:7.0 weight:145lbs (injured) |
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Sunday Dec 17 |
| Unspecified 1:28:00 [1] 13 km (6:46 / km) | |
| slept:7.0 (injured) |
| went to check several areas for potential mapping up north ( total time is from 5 different areas 21', 10,19,24,14. almost on all i could feel some pain ( light ) on my knee. long day...but worth it. |
Saturday Dec 16 |
| stretching 7:00 [1] | |
| slept:5.0 (injured) |
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Friday Dec 15 |
| stretching 6:00 [1] | |
| slept:6.5 (injured) |
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Thursday Dec 14 |
| stretching 12:00 [1] | |
| slept:7.0 (injured) |
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| gym ex 10:00 [1] | |
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| some weights. same drill |
Wednesday Dec 13 |
| stretching 16:00 [1] | |
| slept:6.0 (injured) |
| same exercises. early morning ( 6') evening (10') |
| gym ex 10:00 [1] | |
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| some ex from physio should have room here as a strength |
Tuesday Dec 12 |
| stretching 17:00 [1] | |
| slept:6.0 (injured) |
| early morning ( 7'), from the exercises I was given last nite. in the evening another 7' ,plus 3 min some gym ex. |
| biking 16:00 [1] | |
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| indoor . easy |
Monday Dec 11 |
| biking warm up/down 20:00 [1] | |
| slept:6.5 (injured) |
| stationary , indoor |
| biking 10:00 [3] | |
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| working harder this time . indoor/stationary |
| stretching 8:00 [1] | |
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| 3 minutes of some weights included here. |
| Note | |
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| seen the same physio terapist like 4.7 years ago. "patellofemoral pain".. of course left hip & hamstring tight , for about a year, finally the pain moved to a place where i could not ignore it anymore.now exercise and stretching.. bad Nick..or should I say laisy when someone talk about stretching. bad.. bad ! |
Sunday Dec 10 |
| orienteering race 21:00 [4] *** | |
| spiked:9/12c slept:7.5 (injured) |
| Thomass sprint part 1. got somehow confused and didn't spiked 3 controls on the box,din't push too hard , afraid of my knee |
| orienteering 38:00 [5] *** | |
| spiked:12/12c |
| the chase @ Thomass. I start really late as a position for my expectation , so I had to push hard and during the box i realized I passed lots of people I was pushing with the hope that my knee will not hurt more ( about 25 min into this race i felt couple of times a sharp pain) but that was all. it hurts ( normall i would say now ).
the little training compass bearing appears to be well received . so it's good to share some new drills with Stars members.
End up 3rd ( after Mark A.and Eugene ) but probably really good time @ the chase. have to wait for results. |
| |
| C • BEST new Club in Canada 4 |
Friday Dec 8 |
| x-country skiing 34:00 [2] 5 km (6:48 / km) | |
| slept:6.0 (injured) |
| first one for the season on a field nearby. felt the knee.distance ~ |
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| C • Knee and ski 4 |
Thursday Dec 7 |
| biking 32:00 [0] | |
| slept:6.0 (injured) |
| indoor |
Wednesday Dec 6 |
| running road/trails 28:00 [1] 4.5 km (6:13 / km) | |
| slept:6.0 (injured) |
| after 27 min running in about 7 cm of snow I felt pain in the knee stopped at 28 since was getting really bad. walked 5 min home..hmm |
| gym ex 6:00 [1] | |
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| same as usual |
Monday Dec 4 |
| biking 25:00 [2] | |
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| indoor stationary.. pace this time was 1 to 2.
protecting the knee from running.still |
| gym ex 5:00 [1] | |
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| same drill |
Sunday Dec 3 |
| jogging warm up/down 18:00 [2] 3 km (6:00 / km) | |
| ahr:120 slept:8.5 |
| warm up at the track ( chilly !?!?! ). need it more clothing |
| running road/trails race (Cooper test) 12:00 [5] 3.15 km (3:49 / km) vdot: 50.8 | |
| ahr:164 max:179 weight:143lbs shoes: Saucony |
| cooper test on the track. cold ( feels like -9 °C ).bit windy , didn't really felt the knee. 3.44/km (hr 155),3.49/km (hr 166),3.55/km (hr 169) |
| biking 20:00 [1] | |
| ahr:104 |
| stationary bike @ home after track. nice . warm |
| gym ex 5:00 [1] | |
| |
| some weights |
Saturday Dec 2 |
| jogging warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| ahr:120 slept:6.0 |
| chilly |
| running road/trails tempo 8:00 [4] 2 km (4:00 / km) | |
| ahr:153 max:164 |
| pain ? don't know, felt the knee cap , but no major. wanted to try a fast one today on the field ; distance with aprox |
Friday Dec 1 |
| running road/trails 16:00 [2] 3 km (5:20 / km) +10m 5:15 / km | |
| slept:6.0 (injured) |
| brisk run . quite good pace. knee pain >? maybe too short of a run to tell |