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Training Log Archive: RASPUTIN

In the 7 days ending Oct 4:

activity # timemileskm+ft
  Hike3 4:20:00 13.0(20:00) 20.92(12:26) 1800
  Cycling3 2:40:12 28.9(10.8/h) 46.51(17.4/h) 991
  PT Left Knee Surgery3 2:20:00
  Strength Training2 1:45:00
  Paddle2 1:08:00 6.2(5.5/h) 9.98(8.8/h)
  Total8 12:13:12 48.1 77.41 2791

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MoTuWeThFrSaSu

Sunday Oct 4 #

Cycling 30:00 [3] 1.5 mi (3.0 mph)

First ride ever with Sasha!
mccoy farm

Hike 1:00:00 [3] 3.0 mi (20:00 / mi)

Strength Training 45:00 [3]

Note

feeling fresh mentally but
knee definitely feels like 2 steps back mode.
i really hope it is not wrecked.
no more risks.

Saturday Oct 3 #

Note

5 hr drive to Chattanooga
random hotel last night after Sasha’s soccer game

Hike 1:00:00 [3] 3.0 mi (20:00 / mi)

Friday Oct 2 #

Note
(rest day)

5 or 6 hr drive to Memphis this AM

Thursday Oct 1 #

12 PM

Strength Training 1:00:00 [3]

same as last week
with 1/3 squats - a first
and more RDLs in warmup
2 PM

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

pretty intense.
5 PM

Cycling 1:10:12 [3] 12.4 mi (10.6 mph) +991ft
shoes: Shimano RX8 Wide

BMC URS 3

Same as 2 weeks ago.
Felt stronger, way more rideable.
70s, sun made for Good visibility in this narrow dark tunnel of green.

Right after PT. Stepping down from yoga block slowly
finally possible.

Higher PSI today too...next time back to under 40.

Wednesday Sep 30 #

6 PM

Paddle (Surfski) 45:00 [3] 4.2 mi (5.6 mph)
ahr:132

615pm TN River Think Uno Max
higher turnover on return
eddys and wind and skiboat wakes
avg return ~6.5-7

Tuesday Sep 29 #

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

reformer lying and standing

small kb around toes up and out

still popping and no VMO firing. tried everything. small step-downs off 2x6 and up to yoga block are the ticket for now.

Hike 2:20:00 [3] 7.0 mi (20:00 / mi) +1800ft 16:05 / mi

w rips.
home to rainbow falls upper
to east loop (?) stream crossing
stayed on lower single track to bridge #1 above rainbow falls
contour to bridge #2 below falls
roxky singletrack back to r. fallls overlook and signal point and home

Monday Sep 28 #

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

not even looking at dashboard just spinning mouth shut feeling good.
actually noticed a shift, like I am actually pedaling with my left leg with better control.

Paddle (Surfski) 23:00 [3] 2.0 mi (5.2 mph)

Includes time it took to hit start, put in dry bag, stow.
And reverse at end.
Downriver/faint tailwind.
Back up. Tempo SR last half mi or so 7-8.5 mph
Short on time.
Fit it in.
Frequency. Patterns. Neuromuscular.

PT Left Knee Surgery 20:00 [3]

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