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Training Log Archive: RASPUTIN

In the 7 days ending Oct 18:

activity # timemileskm+ft
  Cycling5 6:36:00 73.0(11.1/h) 117.48(17.8/h) 4434
  Hike3 3:15:00 11.0(17:44) 17.7(11:01) 820
  PT Left Knee Surgery2 2:00:00
  Strength Training3 1:40:00
  Paddle1 30:00 3.0(6.0/h) 4.83(9.7/h)
  Total7 14:01:00 87.0 140.01 5254
averages - sleep:8.3 weight:207lbs

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MoTuWeThFrSaSu

Sunday Oct 18 #

Note
slept:8.0 weight:206lbs

Hike 1:45:00 [3] 5.0 mi (21:00 / mi) +820ft 18:11 / mi

Cravens House - Sunset Rock w Ripley
a few 5 second jogs on the ups

Strength Training 40:00 [3]

kb pullups, box air squats and w light 20lb kb at parallel

Saturday Oct 17 #

Cycling (BMC URS) 1:57:00 [3] 24.0 mi (12.3 mph) +1780ft
shoes: Shimano RX8 Wide

Prentice Cooper gravel onb

Friday Oct 16 #

Paddle (Surfski) 30:00 [3] 3.0 mi (6.0 mph)

suck creek put-in on the river

Rusty!

most wind and little chop I have seen here. 6pm,
sunset. eddies also keep you focused. No huli paddle,
and definitely laid down a few fartlek bursts 7-8mph w some wind

GoPro Hero 9 Time lapse
https://www.instagram.com/p/CGbL5G8HlRN6p92UXdRQvX...

Hike 30:00 [3] 2.0 mi (15:00 / mi)

AM w Rips

Thursday Oct 15 #

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

knee NOT ready to jog even 10 seconds

Cycling 1:02:40 [3] 12.0 mi (11.5 mph) +970ft
shoes: Shimano RX8 Wide

Guild Hardy 5:30pm Rode Ed’s 30lb TallBoy c. 2010, way faster up and down.
Enduro Thursdays. So many rock gardens. Started EZ then just steady. Pinned it a bit towards the end. lol no way in hell is that only 180watts! how do they calculate
this without power meters? 210lbs + 30+lb bike.

Really need to tweak r. derailleur, chain skipping. Both bikes.

889 cals

Wednesday Oct 14 #

Note
slept:8.0

110 miles each way for 12 week post-op doc appt w orthopedic surgeon

Doc says all good way ahead of schedule.

Medial quad turned off is normal after effusion - says nobody cannot explain. takes time. green light to do 1st jog on treadmill! PT discretion. once VMO regrows, patella will track normally and pain/clicking should subside

Cycling 1:00:00 [3] 16.0 mi (16.0 mph)
ahr:133

618 kj

HR 133, NP 172, 15.6mph, 83 cad

long day 6hrs in car

6:30pm

Strength Training 30:00 [3]

Tuesday Oct 13 #

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

Cycling 1:36:00 [3] 13.0 mi (8.1 mph) +1024ft
shoes: Shimano RX8 Wide

Guild Hardy Trail w Ali - her first MTB ride ever - and prob 3rd ride including beach cruisers since childhood.

Super easy and fun. After PT appt, before dark.

70 and not humid - leaves JUST starting to turn.

Strength Training 30:00 [3]

Note
weight:207lbs

Monday Oct 12 #

Note
slept:9.0 weight:208lbs

made it home before midnight - made good time 5hrs

Cycling 1:00:20 [3] 8.0 mi (8.0 mph) +660ft
shoes: Shimano RX8 Wide

SMHS -Edwards Point. Wow!


Yellow-Yellow/Orange-Bike whack - Yellow to Edwards Point. Stayed on fire road all the way back. Massive puddles. Remembered red dirt here is rock hard. Super grippy everywhere. Riding the old TallBoy w 2.4s, 30~ PSI feels like cheating. Wow! More action in this 1hr ride than most 1hr rides I’ve done. But the idea of a 1hr ride is new. It counts! Why did I skip any training rides <2hrs since mid-90s? Missed out on a lot of fun. Finished in 59:40
watch elapsed riding time. Rode an extra 2 mins to get over 1:00. Old habits dir hard! Then upload says 59’

Hike 1:00:00 [3] 4.0 mi (15:00 / mi)
shoes: TOPO Ultraventure

W Ali + Rips in the daaaaasrk

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