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Training Log Archive: cschneiderclimb

In the 7 days ending Oct 9, 2011:

activity # timemileskm+ft
  Gym Elliptical2 2:26:26
  Cycling2 2:04:33 40.83(19.7/h) 65.71(31.7/h) 706
  Total4 4:30:59 40.83 65.71 706
averages - sleep:6.8 weight:186.2lbs

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Sunday Oct 9, 2011 #

5 PM

Cycling 1:01:58 [5] 20.44 mi (19.8 mph) +368ft
ahr:151 max:169 (injured)

Plan: 1 hour tibialis test on burke, full speed, full cadence
Route: Burke to closure
Physical: Felt great and went hard without any modification to form, cadence, or effort. I improved average speed a little too (hard to compare on the burke, but time in zone was heavily loaded to the top end. 151 average HR - that's surprising given the starts and stops that come with riding on the burke). Leg did great without any complaints during or after ride without ice or elevation. I'm officially back in the game. However, I want to slowly ramp up the duration of a single session as I think there is a clear correlation to time, not intensity. For at least the next week, plan to keep it at about an hour/session. This weekend or next week, ramp to 1.5 then 2 hours and see how it goes.
Mental: Thrilled to be able to go hard. Bike felt like it was gliding on air.

Saturday Oct 8, 2011 #

Note
(injured) (rest day)

all good. would have worked out today if not for family in town.

Friday Oct 7, 2011 #

Note
(injured) (rest day)

leg feels great. Ice and rest seem like they help, but no obvious pain or crepitus.

Thursday Oct 6, 2011 #

5 PM

Cycling 1:02:35 [4] 20.39 mi (19.5 mph) +338ft
ahr:145 max:162 slept:8.0 weight:185lbs (injured)

Plan: first test of tibialis back on the bike. Go see how it goes and choose effort from there.
Route: Burke to closure
Physical: started slow but felt very good. Picked it up and rode quite hard most of the ride. No change in form to protect Tibialis. Suspicion is the injury is mostly aggrivated by time, and not necessarily intensity. So far, that seems to be true. Rode at normal cadence - 90 to 110. Tibialis did great during the ride. A little tender this evening (2 or 3 out of 10). We'll see how it feels tomorrow, but at this point, I believe I can realistically get workouts in at the gym, the stairs, and can build on that if cycling turns out to cause problems. I'm still considering myself "injured" though. Legs felt a little wooden from pushing on the elliptical this week I think.
Mental: Thrilled to be back on the bike. Only 10 days off the bike and it felt a little foreign to ride again. Really fun though - no wonder it's so much better than going to the gym!
Rest day tomorrow to see how the leg responds.

Wednesday Oct 5, 2011 #

7 PM

Gym Elliptical (Elliptical) 1:08:16 [3]
ahr:141 max:160 slept:6.5 weight:186lbs (injured)

Still testing the tibialis. No pain during exercise and went hard. 2x10 Z3, 1x15 Z4, 1x7 Z5. Intended to ride stationary bike but ran out of time.

Tuesday Oct 4, 2011 #

Note
slept:6.0 weight:187lbs (injured) (rest day)

I've recently learned that the "sqeaking" I've been describing is actually called CREPITUS. A nasty sounding word that fits the symptom very well.

Now to use the new word in a sentence ... the crepitus in my tibialis anterior is a little more noticeable today but the leg has responded very well to last night's workout. No pain on walking or stairs. No pain when contracting muscle and holding contraction for as long as I can stay focused on that activity. I think it's a good idea of have a rest day today, and I will stick to the plan with another test session tomorrow evening at the gym.

Monday Oct 3, 2011 #

8 PM

Gym Elliptical (elliptical and stationary) 1:18:10 [4] 0.0 mi
ahr:145 max:175 slept:6.5 weight:187lbs (injured)

Plan: elliptical Z2 with Z3/Z4 time as feels right for leg. Stationary bike, effort as leg allows.
Actual: Did 1 hour on elliptical. 15 minutes on stationary bike.
Elliptical: 2x10 Z3, 1x15 Z4, 1x7 Z5, Z2 all else. (cycling zones)
Stationary Bike: 15 mins easy then ramp up to Z4, cadence up to 100. Careful to keep toe down and try to minimize activity of tibialis.
Physical: Felt really good but I'm still very sore - particularly calves, as usual after doing stairs for the first time. It feels good in a dumb way though. Absolutely no complaints from tibialis during or after workout. The squeaking is a little more pronounced but ice and elevation are underway. No pain yet. We'll see how it feels tomorrow.
Mental: the gym, ugh ... 'nuff said. Was very happy and motivated to get a workout in.

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