Training Log Archive: O Steve!

all dirt loop with hug east cedar return.....n loop in 20:17 @ 130 AHR

Endurance ride with some hard spiky efforts as usual....

Thought I would add in a rare cruisy endurance segments workout to push up my swim endurance.....

broken mile....

1 x 500 and then 3 x 400 on 9:00.....here are the times

1 x 500

9:35

1:47 recovery

7:09
7:04
6:58

Syd had a soccer practice so I got creative with my time and decided loops around the fields for an hour with some tempo run segments would be an efficient use of time....

one major downside as I ran my segments on the grassy field my right knee pain flared pretty sharply....the same one that had responded well to cortisone. bummer.....I moved to the streets for the laps around the field and the pain subsided a bit but as I sit here afterwards (and after some icing) its hurting. This may be a major problem to work around in the next 4 months....the back up plan will be to get surgery on it early november and get it back to shape for ski season....we will see.....

besides the above it was a solid workout although I must admit the knee pain created some caution that limited me just a bit at times....

I alternated easy laps with lower tempo effort laps targeting a HR in the low 150's. Here is how it went:

6:01 1 grass lap easy 133 HRA
5:45 2 grass lap easy 129 HRA

9:20 2 grass laps at tempo 148 HRA

7:19 1 paved lap easy 136 HRA

12:15 2 paved laps at tempo 151 HRA

7:49 1 paced lap easy 137 HRA

11:57 2 paved laps at tempo 154 HRA

5:12 easy cool down 119 HRA

approximately 23:13 of tempo effort within a hour long endurance workout.....well done expect for the knee issue....

One takeaway is that uneven ground is not my friend...no orienteering in my near future.....

easy family bike with Syd on the tag.....

tough one....shorter rest on this one got my HR beating pretty good....

2 x 150 on 3:00
1:30 recovery
3 x 150 on 3:00
1:30 recover
2 x 150 on 3:00

2:23
2:31

1:30 rest

2:27
2:29
2:29

1:30 rest

2:25
2:28

2:31 rest

4 x 50 on 1:30

:46
:46
:48
:48

Got get prepped quickly to ride a decent pace at my first triathlon.....I feel a bit behind at this point....

Hopkins loop doing 2 min off (downn to 140-5 HRA/3 min on (155-160is HRA) x 8

41:51 for the Hopkins loop with interval structure. Then added on a cruise up and back on the Greenway

cortisone effect: Immediate and so for so good...pain down significantly, it seems to work with my body....will I be able to get my intensity back in my training as time ticks away on my prep?....remains to be seen. I hope I can run and bike hard without pain....we will see....

My good knee? (right knee) was hurting pretty good since the race Saturday...I haven't mentioned it but my knee and it has been getting in the way of training with intensity the last month as it been hurting...it takes to long for the pain to fade enough to hit it hard again, and it has been hurting after biking also...........I figure its my meniscus so I went in and got a cortisone shot in my right knee since it seems to do very well for me........

after the shot I went and did a easy workout on the exercise bike and sitting here now the pain has gone from a 7 to a 3.....I hope this continues and I can get to a slight pain I notice every now and then........cortisone seems to work great for me so I am hopeful it works again