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Training Log Archive: roar

In the 7 days ending Oct 11:

activity # timemileskm+mload
  Running (off-road)2 1:58:02 9.85(11:59) 15.85(7:27) 62149.6
  Hill Walk1 1:31:42 5.75(15:56) 9.26(9:54) 23513.2
  Strength2 34:132.2
  Running (road)1 30:05 3.24(9:17) 5.22(5:46) 419.5
  Walking1 29:09 2.13(13:41) 3.43(8:30) 252.8
  Total4 5:03:11 20.97 33.75 92277.3
  [1-5]4 4:38:03

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MoTuWeThFrSaSu

Sunday Oct 11 #

9 AM

Running (off-road) 1:00:18 intensity: (6 @1) + (2:31 @2) + (30:27 @3) + (25:35 @4) + (1:39 @5) 9.01 km (6:41 / km) +345m 5:37 / km
ahr:148 max:176 shoes: Asics DynaFlyte3 20

With Conor and Jonny from Pine Forest to Prince William's Seat. Knee was a tiny bit niggly at the very start but it warmed up in short order. Lovely day and good company. Felt good for the most part but was a little tired on the track up to PWS. I let the lads go then at the start of the open...

Hill Walk 1:31:42 intensity: (3:43 @0) + (55:35 @1) + (22:30 @2) + (9:22 @3) + (32 @4) 9.26 km (9:54 / km) +235m 8:47 / km
ahr:109 max:154 shoes: Asics DynaFlyte3 20

... walked the rest of the way along the ridge. Muddy and slippery so not running was for sure the better choice. Nice though.

Strength 11:46 [0]
ahr:71 max:90

Thursday Oct 8 #

Note

I've been telling myself for a while that I need to get my act together and start doing the rehab properly again. For a while I've been saying I'll do it next week, it's nice to start on a Monday. In reality there's no time like the present. In some way a new diagnosis, even if it's worse, is helpful as it's a bit of a fresh start. I also have to use the faculty available to me and make the most of it. It'll come good with time and I'll be running again in the future.

I've also been lazy about logging which is a bit sad because I really like looking back at history in AP. I've actually been on some nice walks and stuff of late but mostly didn't log them.
8 AM

Strength 22:27 [1]
ahr:56 max:73

Strength stuff to stave off injury
Knew about not having done this for a while.
Important things to keep strong: Hips, glutes, quads, calves. No big surprise there...
6 PM

Running (road) 30:05 intensity: (23 @0) + (51 @1) + (7:29 @2) + (16:28 @3) + (4:54 @4) 5.22 km (5:46 / km) +41m 5:33 / km
ahr:134 max:153

Walking 29:09 intensity: (8:54 @0) + (14:03 @1) + (4:50 @2) + (1:15 @3) + (7 @4) 3.43 km (8:30 / km) +25m 8:12 / km
ahr:101 max:154

Wednesday Oct 7 #

Note

Seems like the meniscal tear from 2016 that I completely forgot about until I tried to look up the MRI that I thought I got in 2012 but actually got in 2016 has been re-agravated. Another change to the exercise program, but this feels more like it might be the actual problem. That's good an bad I guess, hard to fix but maybe I can do the right exercises for it now.

Would probably have helped if I remembered this in May but sure.

Monday Oct 5 #

Note

Haven't really been that enthused for logging lately. Knee is still a bit funny. Seems pretty much ok once I'm doing something but usually is a bit sore for a few hours afterwards. I do think it's improving, the how sore it is and how long it's sore for seem to be reducing but it's very frustrating. Walking is ok so I've been trying to keep it above 10k steps a day. Due to WFH it requires a bit of effort to get out the door but that's good too.
4 PM

Running (off-road) 57:44 intensity: (22 @0) + (2:51 @1) + (7:29 @2) + (24:22 @3) + (21:46 @4) + (54 @5) 6.83 km (8:27 / km) +275m 7:02 / km
ahr:142 max:174 shoes: Inov8 X-Talon 230 19

Jeepers what a nice afternoon. Rain let up, sun shone. Small bit windy but top class views. Extremely enjoyable and knee feeling very good. Socially distanced but with Ken. Nice to cath up.

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