Training Log Archive: angleman

In the 7 days ending Apr 21, 2016:

2:06

0:00

7 AM

Run 35:00 [3] 4.5 mi (7:47 / mi) +200ft 7:28 / mi
shoes: Altra The One

Easy run through the North Hills to PT. Knee quite good.

8 AM

Strengthening 1:00:00 [3]

9 AM

Run 31:20 [3] 4.0 mi (7:50 / mi) +200ft 7:29 / mi
shoes: Altra The One

Easy job home. Tired, but pain free

Run 50:00 [3] 5.5 mi (9:05 / mi) +1500ft 7:14 / mi
shoes: Altra The One

Crummy sleep. T-mill rehab...pretty much a rerun of Monday. Knee good. Heartening.

Run 45:00 [3] 5.5 mi (8:11 / mi) +526ft 7:30 / mi
shoes: Altra The One

Ran to run club with Ainslie, then some north hills with Dan. Decent.

Run 50:00 [3] 5.4 mi (9:16 / mi) +1500ft 7:20 / mi
shoes: Altra The One

T-mill. Mostly uphill with about 10 minutes of flat.

Strengthening 25:00 [3]

cycling 1:49:00 [3] 24.0 mi (13.2 mph) +2000ft

Deer creek on cross bikes with Kiefer and Dan. Worked hard. Knee good

Mountain Bike 1:29:00 [3] 14.5 mi (9.8 mph) +2000ft

MTB - overlook via Curry, descent out Fenceline. Added 1.5 wedge to shoes and that made a big difference. Almost no thought of the knee.

Run 45:00 [3] 4.8 mi (9:22 / mi) +1500ft 7:14 / mi
shoes: Altra The One

T-Mill rehab run. About 30 minutes at 7% with some flat stuff after. Good.

Strengthening 25:00 [3]

PT exercises.