Training Log Archive: itsmartinIn the 7 days ending Nov 2, 2013:
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Saturday Nov 2, 2013 #
Strengthening (Yoga) 1:00:00 [2]
slept:7.0 (injured)
I tired to hit the Howe Street stairs this morning and lasted exactly half a flight. Then my IT band said, "Sorry, not today." At least I had a plan B.
Friday Nov 1, 2013 #
Running 35:00 [2] 4.6 mi (7:37 / mi)
slept:5.0 weight:183lbs (injured) shoes: Brooks Launch-Yellow 12.5
1% incline
5 min at 8:00
25 min at 7:30
5 min at 7:00
My left knee felt fine for about 27 minutes and then I _thought_ I felt something. At 34 minutes I did feel something so shut it down at 35. I felt fine after though so I'm taking that as a positive sign.
Walking 35:14 [1] 1.78 mi (19:50 / mi) +58ft 19:14 / mi
ahr:100 max:114 (injured) shoes: Sneakers
How did Attackpoint register a heart rate...?! I was not wearing any monitor.
Feels like my run was a _little_ too much for my IT band. Walking actually helped but it was sore.
Wednesday Oct 30, 2013 #
Strengthening (Weights) 45:00 [3]
slept:6.0 (injured) shoes: Sneakers
squats: 3 x 20 - 95 lb.
incline leg press: 3 x 20 - 110 lb.
donkey kick: 3 x 30 each leg - 40 lb.
leg extensions: 3 x 30 - 75 lb.
leg curls: 3 x 30 - 75 lb.
calf raisers: 2 x 20 each leg
Walking 18:47 [1] 1.06 mi (17:43 / mi) +139ft 15:46 / mi
(injured) shoes: Sneakers
Tuesday Oct 29, 2013 #
Running (Stairs) 37:42 [3] 1.59 mi (23:42 / mi) +1568ft 12:15 / mi
ahr:129 max:171 slept:6.0 (injured) shoes: Brooks Launch-Yellow 12.5
Oh man! I was SO expecting my IT band to act up and it did not. Yes! I managed 10 flights - all of them walking fast two steps at a time - but that is big progress for me. Hopefully I can throw in a couple o runners in a week or so.
Cycling (Commute) 24:41 [2] 5.83 mi (4:14 / mi) +381ft 3:59 / mi
(injured) shoes: Raleigh Mojave 8.0
Cardio (Elliptical Trainer) 30:00 [3] 3.9 mi (7:42 / mi)
weight:182lbs (injured) shoes: Sneakers
14 incline, 14 resistance
This was tough when I started out... my cadence was around 130 and only slowly moved up to 140. Half way in I finally got close to 150 and I held that for the last 10 min.
No knee/IT band issues!
I think my heart rate peaked around 160.
Cycling (Commute) 24:10 [2] 5.34 mi (4:32 / mi) +356ft 4:16 / mi
(injured) shoes: Raleigh Mojave 8.0
Monday Oct 28, 2013 #
Strengthening (Weights) 35:00 [3]
slept:6.0 (injured) shoes: Sneakers
free bar squat: 3 x 20 - 95 lb.
incline leg press: 3 x 30 - 90 lb.
donkey kick: 3 x 30 each leg - 40 lb.
leg extension: 3 x 30 - 75 lb.
leg curl: 3 x 30 - 75 lb.
This is one more exercise than Friday and slightly more weight on the last three exercises and my IT band felt okay.
Cycling (Commute) 25:00 [2] 5.81 mi (4:18 / mi) +357ft 4:04 / mi
(injured) shoes: Raleigh Mojave 8.0
I could feel my IT band/left knee just a little after weights. Rats/
Cycling 23:27 [3] 7.6 mi (3:05 / mi)
ahr:146 max:167 weight:182lbs (injured) shoes: Expresso exercise bicycle
Odyssey course
My only goal going in was to beat my previous time on this course. I did it. Next time it will be quite a bit harder to do it again. :)
My IT band felt okay.
Cycling (Commute) 25:31 [2] 5.98 mi (4:16 / mi) +435ft 4:00 / mi
(injured) shoes: Raleigh Mojave 8.0
My IT band felt better.
Strengthening (Yoga) 1:00:00 [2]
(injured)
Today is the second day that this felt good and I feel like I'm improving. Finally.