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Training Log: roar

In the last 7 days:

activity # timemileskm+mload
  Walking2 1:31:07 6.26(14:33) 10.07(9:03) 650.4
  Stretching/Rehab4 1:14:140.1
  Running (road)2 59:04 5.05(11:42) 8.12(7:16) 6511.0
  Strength1 28:460.2
  Total8 4:13:11 11.31 18.2 13011.6
  [1-5]4 1:00:45
«
1:54
0:00
FrSaSuMoTuWeTh

Tuesday May 26 #

Walking 25:00 [0] 3.0 km (8:20 / km)

Walk around the block in the morning sun. Very nice. Taking my time to look at stuff.

Pain:2 mostly discomfort but a few stairs were not nice
8 AM

Stretching/Rehab 15:00 [0]

12x leg straightens with band, hold 10s
12x back leg raises, 10s hold
30x +10x side leg raises
30x eccentric calves

Monday May 25 #

Note

Knee a little worse over the course of the day.. Maybe 5 by bed time.
7 AM

Running (road) 32:00 intensity: (4:20 @0) + (16:23 @1) + (10:41 @2) + (36 @3) 4.44 km (7:12 / km) +35m 6:56 / km
ahr:106 max:132 shoes: Asics DynaFlyte3 20

Knee feeling very good this morning so a little test. Mostly a very slow jog, interspersed with walking bits every 3 or so minutes. Felt mostly ok but sometimes was starting to get a little uncomfortable at the 3 minute mark. Didn't feel like I could do proper running and not be sore.

If we say Thursday was a 10 on the pain scale (which is very generous, more like a 4 on the life pain scale), this was probably a 1.
8 AM

Stretching/Rehab 20:00 [0]

Sunday May 24 #

9 AM

Stretching/Rehab 20:00 [0]

rehab stuff
12 PM

Walking 1:06:07 intensity: (1:02:11 @0) + (3:47 @1) + (9 @2) 7.07 km (9:21 / km) +65m 8:56 / km
ahr:79 max:117 shoes: Asics DynaFlyte3 20

Well, not really a hill walk but it seems the most relevant exercise I already have here. Knee is not great but wanted to at least do something so went for a reasonably quick walk around Deer park. Nice day for it and enjoyable.
Pain: 0

Strength 28:46 intensity: (26:56 @0) + (1:50 @1)
ahr:76 max:100

And some home core as what else was I doing

Saturday May 23 #

10 AM

Running (road) 27:04 intensity: (23 @0) + (10:43 @1) + (4:26 @2) + (6:16 @3) + (5:16 @4) 3.68 km (7:21 / km) +30m 7:04 / km
ahr:124 max:158 shoes: Asics DynaFlyte3 20

Jog with Gina, nice and slowly over to Ballawly park, testing out the knee and for some socially distant meetups. Not great really, definitely no hills on the cards. Running slowly felt ok but got a little sore near the end. Fun morning throwing a ball around and doing some handstands in the park at least.
Maybe should have stopped a bit sooner on the way home as the knee got a little sore towards the end.
Pain:5
6 PM

Stretching/Rehab 19:14 intensity: (18:36 @0) + (38 @1)
ahr:69 max:97

Makes sense to log the rehab stuff I'm doing. This was a combination of strength and stretching.

Friday May 22 #

Note
(rest day)

Plan on Wednesday had been to switch Wednesday and Friday as was quite tired on Tuesday and had Friday off work. Cycling isn't really on the cards with this knee though so instead it was just a fairly casual day including stretching and rehab.

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