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Training Log: Carbons Offset

In the last 7 days:

activity # timemileskm+m
  Strength6 15:15:00
  Biking5 4:50:00 30.01 48.3 375
  Total6 20:05:00 30.01 48.3 375
averages - rhr:50 weight:65.8kg
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Friday May 14 #

Strength (Physio ) 2:00:00 [1]
weight:66kg

Going down stairs normally all the time now and feeling pretty good.

Biking (Road) 2:00:00 [2] 48.3 km (2:29 / km) +375m 2:23 / km

Testing a longer ride.
With Melissa. Parked at Cascade pond, rode Minnewanka Loop clockwise, over Tunnel Mountain, around Banff Springs golf course, back over Tunnel Mountain via Tunnel Mountain Road and back to the car. Felt fine the whole time.
Swelling after, just above the lower incision. The rest of the knee seemed fine, just a significant swollen bump around where my lower screw might be. Iced it with the cooling sleeve.

Thursday May 13 #

Strength (Physio) 2:00:00 [1]
rhr:50 weight:65.4kg

15.0
4 sets of everything.
Taking a break from spinning today because I will probably get to ride outside a bunch this weekend.

Wednesday May 12 #

Biking (Spin) 45:00 [2]
weight:66kg

Knee felt pretty good this morning, not overly stiff

Started going down stairs normally sometimes. Can feel some clicks in the left knee.

144 w avg

Strength (Physio ) 2:00:00 [1]

All of the sets of 3 have been bumped up to 4.
So many lunges/squats. I think it comes to 320 now (and I usually do a few more, but now that I’ve added them up I don’t think there’s a need to do extra)

Quads of both legs felt tired in the evening.

Started stretching quads with foot back on a chair.

Tuesday May 11 #

Biking (Spin) 20:00 [1]
weight:65.7kg

Easy spin

Strength (Physio ) 1:30:00 [1]

Strength (Physio) 1:45:00 [1]

Added a couple of exercises based on today’s physio visit

3x10 double leg squats on bosu with stim
3x10 one legged squats with stim with right toe touching lightly behind me for balance help
3x10 6” stepdowns side with stim
3x10 6” stepdowns front with stim
3x Alternating sets of side steps with band around ankles, and 10 forward and back lunges on each leg. With stim.
3x10 hamstring curls with red theraband
3x15 calf raises on stairs, single leg, heel drop
Wobble board, two feet, front-back 2-3 minutes
Wobble board, two feet, side to side, 2-3 minutes
Wobble board, one foot, balance
Glute bridges with blue band around knees, 4x45s

Lay on back, arms up and legs raised at 90 degrees. Contract obliques and roll slightly to one side then back and to other side. 5 times per side, 3 sets.

Side planks: leg bent at 90, thigh straight down, foot straight back. Contract hip to raise from elbow and knee, while pressing against outside of foot. Keep upper hip forward and upper shoulder back. Don’t bend through core, Don’t drop side down. Lower slowly. 8-12 reps
Felt a weird uncomfortable torque on left knee.

Glute exercise on knees 3-4 x 4 ten-second holds
Calf stretches 4 x 30s

Monday May 10 #

Strength (Physio) 1:30:00 [1]
weight:65.5kg

Biking (Spin) 45:00 [3]

Avg 147w

Strength (Physio ) 1:30:00 [1]

Sunday May 9 #

Biking (Spin) 30:00 [2]
weight:66kg

Around 135w. Didn’t have high energy this early in the morning but the spin is also for warming up the legs before the physio exercises.
Avg 110w.

Strength (Physio ) 1:30:00 [1]

Biking (Spin) 30:00 [3]

Avg 176w
220-240w for the last 5 min

Strength (Physio ) 1:30:00 [1]

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