Training Log Archive: hkleafIn the 7 days ending Jan 19, 2009:
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Monday Jan 19, 2009 #
Rowing (Ergometer) 8:40 [2] 2.0 km (4:20 / km)
ahr:139 max:163
Avg: 2:10, @6, 122c. - as a warm up to my jog-run test.
Running (Treadmill) 1:01:52 [2] 11.0 km (5:37 / km) +702m 4:16 / km
ahr:145 max:163 shoes: Adidas Supernova Cushion 6
The next step of the Lower Extremity Functional Progression, as prescribed by Kristen (PT).
STAGE II: JOG-RUN
1. 3x [Jog 300m, run 100m], then jog 100m
2. 3x [Jog 200m, run 200m], then jog 400m
3. 2x [Jog 400m, run 400m]
4. Jog 400m, run 800m, jog 400m.
5. Jog 400m, run 1200m, jog 200m.
6. Jog 400m, run 1600m, jog 200m.
I added an extra 2 laps in the beginning for warm up, and 100m more to round the workout to an even 11km. Again, the entire jog/run was done with 2% incline. Jog pace = 10:00/mi while Run pace = 8:00/mi. I wore a brace just as precaution. Other than feeling out of shape, things went as well as I could've hoped for. I still think this is too aggressive of a plan, and thought about skipping Step 6 altogether. On a few occasions during the last mile-run, I thought the knee was going to hurt, but I'm glad it's fine now.
STAGE II: JOG-RUN
1. 3x [Jog 300m, run 100m], then jog 100m
2. 3x [Jog 200m, run 200m], then jog 400m
3. 2x [Jog 400m, run 400m]
4. Jog 400m, run 800m, jog 400m.
5. Jog 400m, run 1200m, jog 200m.
6. Jog 400m, run 1600m, jog 200m.
I added an extra 2 laps in the beginning for warm up, and 100m more to round the workout to an even 11km. Again, the entire jog/run was done with 2% incline. Jog pace = 10:00/mi while Run pace = 8:00/mi. I wore a brace just as precaution. Other than feeling out of shape, things went as well as I could've hoped for. I still think this is too aggressive of a plan, and thought about skipping Step 6 altogether. On a few occasions during the last mile-run, I thought the knee was going to hurt, but I'm glad it's fine now.
Stretching warm up/down 10:00 [0]
Strength (PT Exercises) 15:00 [1]
Left side only, and without weights, as legs were tired from the jog-run session.
Sunday Jan 18, 2009 #
Orienteering (Course Setting) 2:52:08 [1] *** 11.61 km (14:50 / km) +253m 13:22 / km
ahr:108 max:167 shoes: VJ Integrator
Mid to high 20s, occasional wind, light flurries - Checking control locations at Middle Creek. After a few days of near 0F temps, the conditions today were relatively balmy. The grounds and even most of the creeks were frozen solid, so footing on the horse trails were rugged, but at least I kept my feet dry. Vegetation is generally lighter than I'd remembered, but downed trees (from Ike) were scattered throughout. Navigation wise, it wasn't all there today. On a few occasions, I had to circle the area around the control and reattack from different angles to verify my location. Also mishung the tape a couple times. I went at a slow pace so as to not aggravate the knee too much, but after spending 4hr+ out, it's now a little sore. I didn't get to everything either, so will have to make another trip soon.
Met a group of riders and chatted with them by the chimney for a bit. I told them about our upcoming meet, just to give them a heads up.
Time recorded here is discounted to reflect only those spent above zone1.
Met a group of riders and chatted with them by the chimney for a bit. I told them about our upcoming meet, just to give them a heads up.
Time recorded here is discounted to reflect only those spent above zone1.
Saturday Jan 17, 2009 #
Event: GA Nav. Cup
Rowing (Ergometer) 21:23 [3] 5.0 km (4:17 / km)
ahr:157 max:173
Avg. 2:08.3, @6, 310c.
I adjusted the setting on the foot paddles, which seems to yield more comfort (for my behind) and better efficiency.
I adjusted the setting on the foot paddles, which seems to yield more comfort (for my behind) and better efficiency.
Stretching warm up/down 20:00 [0]
10 before and 10 after the walk/jog.
Running (Treadmill) 42:36 [2] 3.85 mi (11:04 / mi) +123m 10:04 / mi
ahr:148 max:160 shoes: Adidas Supernova Cushion 6
The walk/jog assignment per Kristen's (PT) instruction. I ran out of time and only got through part of Step #5. But the whole thing seems quite aggressive for someone just coming back from an injury. So I am contend with the amount I did. The knee responded well - no signs of discomfort whatsoever! Monday's jog/run session shall reveal a lot more though.
STAGE I: WALK-JOG
1. Walk 1mi.
2. 4x [Walk 300m; jog 100m]. Then walk 100m.
3. 3x [Walk 200m; jog 200m]. Then walk 400m.
4. 2x [Walk 400m; jog 400m]. Then walk 100m.
5. Walk 400m; jog 800m; then walk 400m.
6. Walk 200m; jog 1200m; then walk 200m.
7. Walk 100m; jog 1mi; then walk 100m.
Since I had already warmed up on the Erg, I only did 0.5mi for Step #1. I stopped after the 800m portion of Step #5. For the paces, walk=5mph and jog=6.6mph. The entire workout was done with a 2% incline.
It is obvious that I'm totally out of running shape, as the HR data for this kind of effort/pace is way too high.
STAGE I: WALK-JOG
1. Walk 1mi.
2. 4x [Walk 300m; jog 100m]. Then walk 100m.
3. 3x [Walk 200m; jog 200m]. Then walk 400m.
4. 2x [Walk 400m; jog 400m]. Then walk 100m.
5. Walk 400m; jog 800m; then walk 400m.
6. Walk 200m; jog 1200m; then walk 200m.
7. Walk 100m; jog 1mi; then walk 100m.
Since I had already warmed up on the Erg, I only did 0.5mi for Step #1. I stopped after the 800m portion of Step #5. For the paces, walk=5mph and jog=6.6mph. The entire workout was done with a 2% incline.
It is obvious that I'm totally out of running shape, as the HR data for this kind of effort/pace is way too high.
Strength (PT Exercises) 20:00 [2]
Left side only. Increased the ankle weight to 6lbs.
Friday Jan 16, 2009 #
Physical Therapy (Session #8) 1:00:00 [2]
Moving along to more light impact stuff today, I got reacquianted with the treadmill, plus some drills.
The full workout, as best as I can recall:
Treadmill warm up 10min (started at 4.2mph, maxed out at 5mph)
Calf & quad stretches (5x30s each)
Jumping (both feet) on the spot (3x30)
Jumping (both feet) forward and backward (3x30)
Jumping (both feet) left and right (3x30)
Jumping (left foot) on the spot (3x30)
Jumping (left foot) forward and backward (3x30)
Jumping (left foot) left and right (3x30)
Jumping (both feet) using the Reformer, resistance unknown (3x15)
Sidesteps w/ red band (6 lengths)
Walks w/ red band (6 lengths)
Sideway jumps, landing on one foot (4x5)
Karaoke drills at 50%, 75%, & 100% effort (2, 4, & 4 lengths each)
Backward Extension drills at 50%, 75%, & 100%.
Ice 10min
I also have assignments for the weekend, when I'm supposed to try a walk-jog & jog-run session to test the knee. Hopefully everything will go smoothly, as I'm excited about the prospect of being able to run painfree again!
The full workout, as best as I can recall:
Treadmill warm up 10min (started at 4.2mph, maxed out at 5mph)
Calf & quad stretches (5x30s each)
Jumping (both feet) on the spot (3x30)
Jumping (both feet) forward and backward (3x30)
Jumping (both feet) left and right (3x30)
Jumping (left foot) on the spot (3x30)
Jumping (left foot) forward and backward (3x30)
Jumping (left foot) left and right (3x30)
Jumping (both feet) using the Reformer, resistance unknown (3x15)
Sidesteps w/ red band (6 lengths)
Walks w/ red band (6 lengths)
Sideway jumps, landing on one foot (4x5)
Karaoke drills at 50%, 75%, & 100% effort (2, 4, & 4 lengths each)
Backward Extension drills at 50%, 75%, & 100%.
Ice 10min
I also have assignments for the weekend, when I'm supposed to try a walk-jog & jog-run session to test the knee. Hopefully everything will go smoothly, as I'm excited about the prospect of being able to run painfree again!
Spinning 45:00 [2] **
ahr:143 max:166 shoes: Forte CR310
A lighter session, with just steady resistance and rpm throughout, as my legs were already tired from the morning PT session. I used the time to study the Middle Creek map, picking out potential controls and legs for the upcoming TROL event.
Stretching warm up/down 5:00 [0]
Strength (Calisthenics) 15:00 [2]
Core and ankles. I tried to work on my one-legged balance on the Bosu without much success. 30s was about the longest I could go without falling off or cheating with the other foot.
Thursday Jan 15, 2009 #
Aqua-jogging (SWR) 20:00 [2]
As I get more used to the motion, the effort continues to increase. A few more sessions and I should be able to duplicate near interval efforts.
Swimming (Indoor) 14:45 [2] 0.46 km (32:17 / km)
After the pool running, I grabbed a board and did some kicking (without fins) for 500yds. At first, it seemed like I was hardly moving at all, but things got better gradually. I was walking funny when I came out of the pool!
Tuesday Jan 13, 2009 #
Physical Therapy (Session #7) 1:00:00 [2]
Since I reported that the knee responded well with pool running, we added some plyometrics and light impact exercises to the routine today!
The full workout, as best as I can recall:
Bike warm up 10min
Calf & quad stretches (5x30s each)
One-legged leg press @40# (3x15)
Squats w/o weight, while standing on a turned over Bosu (3x10)
Lunges (6 lengths)
Sidesteps w/ red band (6 lengths)
Walks w/ red band (6 lengths)
Jumping (both feet) using the Reformer, resistance unknown (3x15)
Sideway jumps, landing on one foot (3x10)
Hamstring curls @50# (3x15)
Exercise ball - hamstring/glutes/abs (3x10)
Ice 10min
The full workout, as best as I can recall:
Bike warm up 10min
Calf & quad stretches (5x30s each)
One-legged leg press @40# (3x15)
Squats w/o weight, while standing on a turned over Bosu (3x10)
Lunges (6 lengths)
Sidesteps w/ red band (6 lengths)
Walks w/ red band (6 lengths)
Jumping (both feet) using the Reformer, resistance unknown (3x15)
Sideway jumps, landing on one foot (3x10)
Hamstring curls @50# (3x15)
Exercise ball - hamstring/glutes/abs (3x10)
Ice 10min
Cycling (Stationary) 47:00 [2] 15.06 mi (19.2 mph)
ahr:134 max:162
Levels varied (though mostly @15), Random Hills, 474c.
Legs were a bit tired from the PT session, so I didn't push it.
Legs were a bit tired from the PT session, so I didn't push it.
Aqua-jogging (SWR) 20:00 [2]
Another short session in the pool. This time I got into the flow right away, and was able to sustain the intensity a bit better. I wonder if it will help to wear a pair of old running shoes to do this?