Training Log Archive: dcreekpIn the 7 days ending Dec 8, 2013:
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Sunday Dec 8, 2013 #
5 PM
hiking (up to WAC) 34:26 [1] 2.2 km (15:39 / km)
shoes: mt110 (2)
a walk to the oval, felt happy to be moving on trails again.
my knee is ok, at least I can walk but it hurts going downhill
my knee is ok, at least I can walk but it hurts going downhill
gym (core/plyometrics) 24:12 [1]
shoes: mt110 (2)
1. hip swing, hip swing knee bend, counter swing, circles; * 21
2. hip transverse, frontal, sagital, loading; * 30 right foot only
3. push ups 10 * 3, pull ups 6 * 3
4. one-handed seated row but standing up 21 * 3
5. hip swing, hip swing knee bend, counter swing, circles; * 16
doing what I can, being gentle to my left knee,
found out bending it all the way really hurts
2. hip transverse, frontal, sagital, loading; * 30 right foot only
3. push ups 10 * 3, pull ups 6 * 3
4. one-handed seated row but standing up 21 * 3
5. hip swing, hip swing knee bend, counter swing, circles; * 16
doing what I can, being gentle to my left knee,
found out bending it all the way really hurts
Saturday Dec 7, 2013 #
8 AM
swimming (Collaroy Rock) 15:00 [3] 1.0 km (15:00 / km)
refreshing swim
first lap always feels smooth then it gets sloppy then I get in the groove
knee is relatively ok to swim used a pull buoy for some of it
first lap always feels smooth then it gets sloppy then I get in the groove
knee is relatively ok to swim used a pull buoy for some of it
Friday Dec 6, 2013 #
7 PM
gym (core/plyometrics) 20:00 [1]
shoes: barefoot
1. hip swing, hip swing knee bend, counter swing, circles; * 16
2. hip transverse, frontal, sagital, loading; * 30 both feet
3. push ups 10 * 3, pull ups 5 * 3
4. standing hip extension 13 * 3
5. hip swing, hip swing knee bend, counter swing, circles; * 16
doing what I can
2. hip transverse, frontal, sagital, loading; * 30 both feet
3. push ups 10 * 3, pull ups 5 * 3
4. standing hip extension 13 * 3
5. hip swing, hip swing knee bend, counter swing, circles; * 16
doing what I can
Tuesday Dec 3, 2013 #
pushbike (courier) 1:00:00 [1] 20.0 km (3:00 / km)
shoes: lemond (road)
a few jobs then got hit by a taxi
my left knee got whacked other than that, minor grazes.
Now I really have to rest.
Not running or cycling for a while is going to be mentally hard, but good to do other things.
my left knee got whacked other than that, minor grazes.
Now I really have to rest.
Not running or cycling for a while is going to be mentally hard, but good to do other things.
Monday Dec 2, 2013 #
9 AM
pushbike (courier) 3:13:00 [1] 64.0 km (3:01 / km)
ahr:113 max:182 shoes: lemond (road)
39(38,0,1) felt like not a busy day, I was feeling present and enjoying it
6 PM
trail running warm up/down (Flannel Flower WAC) 36:12 [1] 4.5 km (8:03 / km)
ahr:136 max:167 shoes: trailroc245
I really enjoyed this run, I took it gently and felt smooth but also contemplative.
my knee didn't hurt at all despite it hurting an hour before running for the bus
my knee didn't hurt at all despite it hurting an hour before running for the bus
gym (core/plyometrics) 32:44 [2]
ahr:129 max:159 shoes: trailroc245
1. hip swing, hip swing knee bend, counter swing, circles; * 16
2. hip transverse, frontal, sagital, loading; * 30 both feet
3. push ups 3 * 10, pull ups 8, 6.5, 5
4. walking lunges 15m * 3
5. heel lift and standing hip extension 13 * 3
6. 4point jumping, 4point jumping with twist (right and left) * 3
7. 4point jopping, 4point jopping with twist (right and left) * 3
8. hip swing, hip swing knee bend, counter swing, circles; * 16
I feel good about these exercises
2. hip transverse, frontal, sagital, loading; * 30 both feet
3. push ups 3 * 10, pull ups 8, 6.5, 5
4. walking lunges 15m * 3
5. heel lift and standing hip extension 13 * 3
6. 4point jumping, 4point jumping with twist (right and left) * 3
7. 4point jopping, 4point jopping with twist (right and left) * 3
8. hip swing, hip swing knee bend, counter swing, circles; * 16
I feel good about these exercises