Training Log Archive: bishop22

Did the exercises that I missed yesterday.

4:31/9:09
1:45,48,49,48,49 (on 2)
4:15, 16

A little better than Thursday - flip turns were easy throughout, although I do them softly and more off to the side than usual.

First time biking since pre-surgery. Did 4 laps of the Expresso Speedway course with the following stats:
4:07, P=93, C=57, HR=111/118
3:56, P=103, C=60, HR=119/123
3:49, P=113, C=62, HR=122/129
3:39, P=125, C=65, HR=127/135

Definitely felt more comfortable as I went along, but absolutely not ready to really crank (can't imagine C=80, even at low gears - was mostly on 15 for the flat speedway).

Made it a triathlon of sorts by jumping on the elliptical until the Y closed. This was very uncomfortable at first, but started to feel moderately better as I went along. Not fun, though.

Walking around the VIctor schools before Luke's baseball game (a tough 4-3 loss). This included an 800m time trial on the track - went 4:18.7 for the first lap with the cane, then 4:17.3 for the second lap without the cane.

Did the standing and sink exercises, but not the stairs, floor and door, as my legs were pretty worn out.

4:48/9:49
1:46,54,54,53,54 (on 2:15)
4:40, 20

First swim since the surgery! Hip precautions were lifted at my appointment this morning, and I am allowed to swim and bike (just need to see if I am capable - I won't be biking outside any time soon).

Did a flip turn on the first turn, then did open turns the rest of the first 500, but went back to flip turns as I gained confidence. 100s were soooo slow. The pseudo-IMs were with a pull buoy for the freestyle 50s, and my breaststroke kick was anemic to say the least. First one was especially slow because I lost the pull buoy on the last pushoff.

Tried some DWR, and it seems I am OK on a pretty full range of motion. Legs ran out of gas fairly quickly, but I had to leave anyway (interview with UR's alumni magazine).

C • UR 1

Knocked off two Map Hike controls during the trail race at Chestnut Ridge. I forgot to take the split at the second control, so it is up the hill, just before getting back to the trail.

Zach was 6th in the race, finishing ahead of Matt M.

The full slate:
4 standing - going to drop the lifting the leg backwards now
2 PT standing
2 stairs (all 2nd step)
3 sink
nose, ladder, walking backwards

PT appointment - there for about 80 minutes, on my feet the whole time, but not always doing an active exercise.

4 standing exercises (lift front, back, abduction, toe raises)
2 PT standing exercises (tandem and step forward)
3 sink exercises (knees straight, knees bending, one knee bending)
2 "stair" exercises (step forward and the one I've been doing wrong - the front knee bends, not the back knee)
2 newer exercises (nose to wall and ladder)
walking backwards (4 x across room and back)
2 new variations on the step forward exercise: hips going side-to-side and hips twisting

So, I guess I'm at 16 exercises, despite jettisoning a few.

Same exercises as Saturday, but able to use the second step for all of the reps on the stair exercises.

Event: ROC - Powder Mills Park Sprint/Score-O
 

ROC Scatter-O at Powder Mills Park

Was able to get out for the O-meet, although still on the cane. Had to add 400 m going up the hill to C3, then added perhaps 600m to C4, as I had to take less steep routes up and down the hill in the middle of the park.

It was the longest that I've gone in one stretch, but was feeling fine afterwards.