Training Log Archive: itsmartinIn the 7 days ending Jan 18, 2014:
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Saturday Jan 18, 2014 #
Running 1:24:07 [2] 10.02 mi (8:24 / mi) +1198ft 7:32 / mi
ahr:153 max:176 slept:7.0 shoes: Brooks Cascadia 8-Gray 12.5
Not quite a Cougar 10 but 10 nonetheless. I'm psyched! I started out shooting for six or seven miles and my knee felt so good after finishing two laps that I kept on going and did one more short loop. Lap two included the climb up from the lighthouse and although I went slow, I never walked.
By the end I could feel a slight ache in my knee but it's going to be fine. Nice.
Guess what I'm not used to, exercising for this long! Whew, fitness will take a while.
Friday Jan 17, 2014 #
Cycling (Commute) 24:56 [2] 5.85 mi (4:16 / mi) +358ft 4:02 / mi
slept:4.0 weight:184lbs shoes: Raleigh Mojave 8.0
Man, I didn't sleep well at all, woke up around 1:00 AM and that was it. Work was a drag.
Cycling (Commute) 24:10 [2] 5.8 mi (4:10 / mi) +303ft 3:58 / mi
shoes: Raleigh Mojave 8.0
In spite of being wicked tired my legs felt great.
Thursday Jan 16, 2014 #
Stretching 30:00 [0]
slept:6.0 weight:184lbs
Wednesday Jan 15, 2014 #
Running (Treadmill) 40:00 [3] 5.7 mi (7:01 / mi)
slept:7.0 weight:184lbs shoes: Brooks Glycerin 11-Blue 12
5 min at 7:30
30 min at 6:58
1 min at 6:49
1 min at 6:40
1 min at 6:32
1 min at 6:24
1 min at 6:15
No knee pain!
Cycling (Commute) 36:20 [2] 8.05 mi (4:31 / mi) +937ft 4:04 / mi
shoes: Raleigh Mojave 8.0
Strengthening 30:00 [3]
shoes: Sneakers
Cycling (Commute) 24:20 [2] 5.41 mi (4:30 / mi) +403ft 4:12 / mi
shoes: Raleigh Mojave 8.0
Boy, I was pretty tired coming home... all of a sudden I'm more active than I have been for months and it will take getting used to.
Tuesday Jan 14, 2014 #
Running (Stairs) 1:10:45 [4] 2.85 mi (24:49 / mi) +2264ft 14:10 / mi
ahr:133 max:172 slept:7.0 weight:184lbs shoes: Brooks Glycerin 11-Blue 12
Nice. After just one day or rest my knee was able to handle the stairs again. I think I am finally making some real progress from this darn knee injury. Now I need to be careful not to overdo it!
Cycling (Commute) 25:31 [2] 5.86 mi (4:21 / mi) +328ft 4:08 / mi
shoes: Raleigh Mojave 8.0
It felt GREAT to finally ride to work again! And zero knee pain! Did I mention riding is much faster than walking?
Cycling (Commute) 33:10 [2] 7.04 mi (4:43 / mi) +933ft 4:11 / mi
Monday Jan 13, 2014 #
Strengthening 45:00 [3]
slept:6.0 weight:186lbs shoes: Sneakers
plank: 4 min, 2 min each side w/3 x 20 sec leg lift each leg
twisters: 50 each side - 15 lb.
leg extensions: 80/20
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 60 each side
side leg lifts: 40/20 each side
clam knee lifts: 60 each side
roman chair leg lifts: 30
push-ups: 14/12/11
wobble disk: 2 min each leg
Sunday Jan 12, 2014 #
Running 1:55:10 [2] 7.92 mi (14:33 / mi) +1415ft 12:26 / mi
slept:7.0 weight:183lbs shoes: Brooks Cascadia 8-Gray 12.5
This was just what I needed for my first time back on Cougar. Mellow pace, many stops but a couple of times I went ahead and doubled back. Good times and I learned about a couple of trails I have never been on.
My left knee did ache a _tiny_ bit toward the end but not much at all. Yes.