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Training Log Archive: RASPUTIN

In the 7 days ending Sep 27:

activity # timemileskm+ft
  Hike4 5:52:00 18.7(18:49) 30.09(11:42) 2776
  Cycling4 4:41:34 62.7(13.4/h) 100.9(21.5/h) 2657
  PT Left Knee Surgery3 1:45:00
  Strength Training1 1:00:00
  Paddle2 50:00 4.5(5.4/h) 7.24(8.7/h)
  Total9 14:08:34 85.9 138.24 5433
averages - sleep:7.3 weight:209.5lbs

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MoTuWeThFrSaSu

Sunday Sep 27 #

Note
weight:211lbs

eating too much I guess. weight stays the same - right range 209-211. hydration/salt from one meal cancels out any difference.

Hike 2:05:00 [3] 6.7 mi (18:39 / mi) +616ft 17:10 / mi

Paddle (Surfski) 20:00 [3] 1.5 mi (4.5 mph)

same put in - super short on way home. frequency. neuromuscular

Saturday Sep 26 #

Cycling (BMC URS) 1:27:54 [3] 20.8 mi (14.2 mph) +1666ft
shoes: Shimano RX8 Wide

Same route as earlier this week Home-shoal-walsen ridge to Falling Water park turnaround - wayy faster. Left quad is starting to wake up. Probably 30- 40%? Some spinups, fartleks and tempo on shoal climb ~1mi. road still damp. Saw 2 cars. Love it up here
Ran 55psi

Hike 1:32:00 [3] 5.0 mi (18:24 / mi) +1160ft 15:05 / mi

w Ripley golf course access/game trail sketchy climb/descent/singletrack
risky-stream
crossings

Friday Sep 25 #

PT Left Knee Surgery 1:00:00 [3]

way more advanced - getting SPICY

Hike 1:00:00 [3] 3.0 mi (20:00 / mi) +400ft 17:45 / mi

w Ripley

Thursday Sep 24 #

11 AM

Note

Orthopedic Surgeon 9 week follow up, xray. Fingers crossed!
Went well. Said it is probably fine. Keep strengthening quad esp VMO
after tearing PFML. that should help

Picked up SUP from Ed. Legend!

2hr10 to get down, 2hr40 home w some traffic
7 PM

Cycling (Wahoo KickR) 1:00:00 [3] 15.0 mi (15.0 mph)
shoes: Shimano RX8 Wide

192w/139hr/90cad for 3rd 15min seg easy easy before after

Wednesday Sep 23 #

PT Left Knee Surgery 30:00 [3]

Quad set, skater thing, half wall sit, calf raise/lower

Note
slept:7.5

appt w orthopod for tomorrow.

Hike 1:15:00 [3] 4.0 mi (18:45 / mi) +600ft 16:25 / mi

w rips
green gorge

Strength Training 1:00:00 [3]

ring rows
pushups
kb SL DL
KB row
hanging knee raise
chins
situps, crunches

Tuesday Sep 22 #

Note
slept:7.5

clicking and pain in knee when extending so scaling back.
PT said bump up follow up w orthopod get xray to be safe
4 PM

PT Left Knee Surgery 15:00 [3]

no “real” PT today, just basic movement
asked me to see orthopod asap to make sure
bone graft is ok.
strictly ez indoor spinning for a while
and no risks hiking. throttle back. 3 more weeks before
bone is even healed, then a month after that before I should
be doing this stuff lately
8 PM

Cycling (KickR) 1:00:00 [3] 14.5 mi (14.5 mph)
shoes: Shimano RX8 Wide

Indoor. 140bpm = 175-180w, 85cad

cassette does not feel right on KickR, there
is friction. not shifting correctly.
need to swap out for a matching gravel cassette

Monday Sep 21 #

Note
slept:7.0 weight:208lbs

knee kind of clicking but no pain
5 PM

Cycling (BMC URS) 1:13:40 [3] 12.4 mi (10.1 mph) +991ft
shoes: Shimano RX8 Wide

Guild Hardy Trail

80% gravel, 20% awful rocks, picking line carefully.
almost nailed by 3 deer descending the mtn - leaping across the gravel trail right in front of me. like, 10 feet. close one!
not ideal for knee. Next time bring full suspension MTB.
Parked at Lookout Mtn main trailhead parking lot.
garmin 920xt turned off at least once, but also left it on for a minute when adjusting. all good

going back to strictly indoor KickR easy high cadence spin or ez smooth flat for a while. this was ill advised. so rocky on descents, could not see, lol have not ridden this section since summer 2000.

7 PM

Paddle (Think Uno Max ) 30:00 [3] 3.0 mi (6.0 mph)

Snuck it in before dark! Flat - glassy almost no discernible current but it was there. . Easy upriver then some fartlek
on the crossing and back down. Of. course got frustrated being out of shape only 10k/hr at Tempo so huli’d into some gnar weeds. Fun remount practice. Hips barely squeeze into this deep seat anyway so very different my older Fenn Mako 6, Millenium etc.

Huli on the speed graph below is hilarious!!! 7.5mph to zero and then trying to remount in the thick weeds. Rookie!

Basics. Push, Rotation, Turnover, Exit. Higher. Nice to be humbled. Long way to go.

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