Training Log Archive: 'BentIn the 31 days ending Oct 31, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||||
Sunday Oct 31, 2010 #
Strength (Lumberjack) 1:30:00 [2]
Few hours and I got the rest of the pile moved, split and stacked.
Cycling 1:20:00 [2]
Tour de Palgrave East and West, in the falling snow- Bulletdog went for a dip in the pond, and is snoring beside me now. Foot-hab before, kneehab after.
Saturday Oct 30, 2010 #
Strength (Home Gym ) 1:30:00 [2]
Workout 1, plus kneehab, plus foot-hab, plus a good hour of lumberjacking, (partially logged- ha!)
Friday Oct 29, 2010 #
Note
Appt with Dr. Bell, accompanied by Leanimal. Talk about service!
Apparently some of my knee issues come from foot rigidity and lack of strength there- I'm not pushing off from the big toe but the outer part of my foot. Until I loosen things up and strengthen my feet I shouldn't use my FF barefoot shoes.
I should however use a neutral shoe (not my Salomons) with Barefoot Science insoles.
I'm definitely not ready to run yet :(. 3 more weeks at least :( :(
Also tight hamstrings and abductors, with lots of adhesions and stuff, which isn't news to me. Need to see Leanimal for that.
I got a whole slate more rehab exercises, including some on a 4x4 beam.
I may need to quit my job to allow time for rehab.
In other news- not the slightest bit sore from Hard Core or yoga yesterday.
Apparently some of my knee issues come from foot rigidity and lack of strength there- I'm not pushing off from the big toe but the outer part of my foot. Until I loosen things up and strengthen my feet I shouldn't use my FF barefoot shoes.
I should however use a neutral shoe (not my Salomons) with Barefoot Science insoles.
I'm definitely not ready to run yet :(. 3 more weeks at least :( :(
Also tight hamstrings and abductors, with lots of adhesions and stuff, which isn't news to me. Need to see Leanimal for that.
I got a whole slate more rehab exercises, including some on a 4x4 beam.
I may need to quit my job to allow time for rehab.
In other news- not the slightest bit sore from Hard Core or yoga yesterday.
Thursday Oct 28, 2010 #
Cycling (Commute) 55:00 [2]
Easy commute with Bulletdog. Hearing gunshots, so we're glad we're both wearing High-vis.
Lots of trees and branches down across the trail from yesterday's windstorm.
Lots of trees and branches down across the trail from yesterday's windstorm.
Strength (Core) 20:00 [2]
I think I'm well enough for the dreaded Hard Core class. Not too terrible- maybe all the kneehab and home core work is helping.
Yoga 50:00 [1]
First shot at this in a year.
I had to skip a fair bit of stuff on my right knee, but otherwise it was OK.
I had to skip a fair bit of stuff on my right knee, but otherwise it was OK.
Wednesday Oct 27, 2010 #
Strength (Home Gym +) 1:30:00 [2]
Workout 3 plus new phase 3 kneehab, and lumberjack stuff too.
I got up to 15 chinups without extra weight. Also a couple of sets of 1-handed pushups.
Bash's away so no biking to work today, as I am Chauffeur du Chiens.
Too gusty anyway.
Knee's still a bit touchy from Monday. Bah.
I got up to 15 chinups without extra weight. Also a couple of sets of 1-handed pushups.
Bash's away so no biking to work today, as I am Chauffeur du Chiens.
Too gusty anyway.
Knee's still a bit touchy from Monday. Bah.
Note
Light Geek Warning:
Finally got some parts I ordered while I was on the couch, and built up a new DIY uber-light.
3 XRE LEDs =800 lumens with a nice tight beam, weighs less than an Apex. 3 brightness levels.
Here it is on the helmet with tiny battery and a tail light. Also fits all my big batteries.
Here it is in headlamp configuration:
Probably as efficient as the Night Lightning MiniBlaast, but not as rugged.
Finally got some parts I ordered while I was on the couch, and built up a new DIY uber-light.
3 XRE LEDs =800 lumens with a nice tight beam, weighs less than an Apex. 3 brightness levels.
Here it is on the helmet with tiny battery and a tail light. Also fits all my big batteries.
Here it is in headlamp configuration:
Probably as efficient as the Night Lightning MiniBlaast, but not as rugged.
Tuesday Oct 26, 2010 #
Note
Knee a bit sore today- time to drive to work.
Monday Oct 25, 2010 #
7 AM
Running intervals 37:00
shoes: Vibram FF Trek
Brotherhood of the Trek intervals to work. I tried 2 on, 2-3 off this time.
Feeling OK from yesterday.
Feeling OK from yesterday.
5 PM
Running intervals 35:00
shoes: Vibram FF Trek
2-run, 3-hike home. My knee isn't as good as the morning- no running tomorrow.
Sunday Oct 24, 2010 #
Strength (Home Gym) 1:00:00 [2]
Workout 2 + kneehab.
Strength (Lumberjack) 30:00 [1]
More slinging, hauling and splitting.
Running intervals 25:00
Hike/ run. 1 min run, 2 min hike, repeat.
The running intervals felt way too short, but I felt quick and light, and worked on ideal form. Let's see how the knee feels tomorrow.
At least I can kick my heels up now, which I haven't been able to do for a year.
The running intervals felt way too short, but I felt quick and light, and worked on ideal form. Let's see how the knee feels tomorrow.
At least I can kick my heels up now, which I haven't been able to do for a year.
Saturday Oct 23, 2010 #
Cycling 1:10:00
Nice spin around Palgrave East with Bulletdog. Cadets everywhere orienteering- a few asked me if I knew the area...
First time riding singletrack since the knee surgery.
First time riding singletrack since the knee surgery.
Thursday Oct 21, 2010 #
Hiking (Commute) 42:00 [1]
Ugh- a bit sore from yesterday's hike/jog, so only hiked in with poles today.
Guess I'm not even ready for 1min jog/ 3min hike repeats. :(
Guess I'm not even ready for 1min jog/ 3min hike repeats. :(
Cycling (Commute) 25:00 [2]
More knee-friendly bike home.
Wednesday Oct 20, 2010 #
Strength (Home Gym) 1:00:00 [2]
Workout 1 + kneehab. A little wimpier than my last workout.
Strength (Lumberjack) 20:00 [1]
It's that time again- schlepping wagon loads of hardwood to the shed, and splitting and stacking them.
Cycling (Commute +) 30:00 [2]
Commute with a little extra, and a pre-kneehab warmup on the trainer.
Running intervals (Commute) 38:00 [1]
Hike/jog home. I
Cold, dark, windy and rainy, and so-o-o much better than driving.
Cold, dark, windy and rainy, and so-o-o much better than driving.
Tuesday Oct 19, 2010 #
Note
Appt with the doc. He says things are going well.
I can back off on the Range of Motion stuff and do a bit more strength.
I can also start running. :) 100M at a time. :(
It may be a few more weeks before I can run continuously, and several more months before I'm ready to race. Bleagh.
Apparently that's good for a fairly large radial tear that went 2/3 of the way through from the inner and middle third. I have 70% left after trimming the posteromedial meniscus. He also debrided a fissure in the patellofemoral joint and the medial femoral condyle which had Grade 1 changes.
I can back off on the Range of Motion stuff and do a bit more strength.
I can also start running. :) 100M at a time. :(
It may be a few more weeks before I can run continuously, and several more months before I'm ready to race. Bleagh.
Apparently that's good for a fairly large radial tear that went 2/3 of the way through from the inner and middle third. I have 70% left after trimming the posteromedial meniscus. He also debrided a fissure in the patellofemoral joint and the medial femoral condyle which had Grade 1 changes.
Monday Oct 18, 2010 #
Cycling (Commute) 45:00 [2]
Knee's ready for commuting both ways via MTB route now. Woo-hoo.
note- Appt with the doc tomorrow- let's see if I get the OK to try running.
note- Appt with the doc tomorrow- let's see if I get the OK to try running.
Sunday Oct 17, 2010 #
Paddlng (Kayak) 3:45:00 [3]
Out with the Storm Gathering Crowd. It was a rough, choppy day out there and we did a 5km crossing to the Snake Islands.First time in my new ultralight boat in big choppy waves and cold water, and I was nervous about my knee too if I needed to brace or exit/rescue. If there ever *was* a good time to get out of the comfort zone, a mess of instructors and high level paddlers (who made us feel like newbies) is the way to go. Normally Bash and I would light a fire and get a good book out in a small craft warning.
I got happier in the boat as we went along, but didn't get many pics. After lunch on the Snakes we headed out for some surf. I didn't feel confident enough in the big, choppy and disorganized waves, so a couple of us just hovered behind some rocks and watched Bash and the gang take a run.
The way back was a pretty good chop with 1M+ waves and 20kt winds, but I felt fine there, although we did have one guy dump and watched a very good rescue by Tim da boss.
I got happier in the boat as we went along, but didn't get many pics. After lunch on the Snakes we headed out for some surf. I didn't feel confident enough in the big, choppy and disorganized waves, so a couple of us just hovered behind some rocks and watched Bash and the gang take a run.
The way back was a pretty good chop with 1M+ waves and 20kt winds, but I felt fine there, although we did have one guy dump and watched a very good rescue by Tim da boss.
Saturday Oct 16, 2010 #
Paddlng 2:00:00 [3]
Georgian Bay Storm Gathering, or the drysuit fashion weekend.
Some good training for surfing, by towing and being towed along both forwards and sideways. Bash and I later headed out for a nice tour.
See Bash's log for great photos.
Some good training for surfing, by towing and being towed along both forwards and sideways. Bash and I later headed out for a nice tour.
See Bash's log for great photos.
Cycling (Pedal kayak) 20:00 [2]
I put the big pedal kayak in the water for a short demo (and kneehab), and did circles around the paddlers. A couple of the guides tried it out too.
Wednesday Oct 13, 2010 #
Cycling (Trainer) 10:00 [2]
Pre- kneehab spin
Strength (Home Gym) 1:00:00 [3]
The dreaded workout 3. I'm giving this a 3 as I'm at my max on cable press (13x8) and added 20lbs for chin-up sets.
Also kneehab between sets.
Also kneehab between sets.
Cycling (Commyute +) 40:00 [1]
Oh yeah, my first bike ride to work since surgery.
Granny-geared it up all the hills, and did a small flat extra loop.
Love it!
Granny-geared it up all the hills, and did a small flat extra loop.
Love it!
Tuesday Oct 12, 2010 #
Hiking (Commute) 40:00 [1]
My first commute on foot since surgery.
Good stiff pole-hike with Bulletdog, and I even tried a light jog on one of the few flat sections.
So-o-o good to be out on a perfect day- the low-angle sun on the changing leaves was astounding.
Good stiff pole-hike with Bulletdog, and I even tried a light jog on one of the few flat sections.
So-o-o good to be out on a perfect day- the low-angle sun on the changing leaves was astounding.
Running 1:00 [1]
Tiny little trial run on the commute. Not too bad, but not great.
Monday Oct 11, 2010 #
Cycling 40:00 [2]
A flat ride on the rail trail with Bash to Hwy 9 and back. Turning around after only 20 minutes sucks but so far it's working- the knee's OK.
Strength (core) 15:00 [2]
A little bit of core, as well as kneehab (not logged)
Sunday Oct 10, 2010 #
Cycling 30:00 [1]
Another ride on the Brantford trails , but more hills and a touch more effort. Not bad- I think I'm OK for easier biking.
I saw a large group of cyclists staring up- a dude with an electric RC helicopter put on an amazing show - flying backwards, upside- down, sideways, plummeting down then hovering just over the ground. I'll have to search and YouTube it here.
I saw a large group of cyclists staring up- a dude with an electric RC helicopter put on an amazing show - flying backwards, upside- down, sideways, plummeting down then hovering just over the ground. I'll have to search and YouTube it here.
Strength (GE machine) 45:00 [2]
Solid workout on the BashSr's Gravity Edge machine. Also kneehab - not logged.
Saturday Oct 9, 2010 #
Cycling 35:00 [0]
Woo hoo! First outdoor ride since knee surg. Just an easy spin on rail trail in Brantford plus trainer sessions. Met another recumbentista and we chatted for a bit.
Also several kneehab sessions.
Also several kneehab sessions.
Friday Oct 8, 2010 #
Strength (Home Gym) 1:00:00 [2]
Workout 1 + kneehab and a little core.
Cycling 25:00 [0]
Finished off the Giro in several small sessions. Back to lowest resistance spin.
Hiking (Pole walking) 30:00 [0]
Slow hike around Short Bruce loop. It's just too great out there to miss, and Bulletdog needed the outing too.
Used the poles more like crutches on the downhills. Still not walking normally yet, definitely not ready to run.
Used the poles more like crutches on the downhills. Still not walking normally yet, definitely not ready to run.
Note
Spare time on my hands, so I super-pimped my Apex with an XP-G. It's now about 3X as bright as it was originally, with the same battery life. Fiddly job this time though.
Thursday Oct 7, 2010 #
Cycling 20:00 [0]
Early morning spin before a little kneehab.
The knee's a touch more sore today. Backing off :(
More kneehab PM.
The knee's a touch more sore today. Backing off :(
More kneehab PM.
Wednesday Oct 6, 2010 #
Cycling (trainer) 25:00 [1]
3 short sessions on the trainer, watching the 08 Giro. I changed to the Omega bike, with its short knee-friendly cranks. I was able to use a little resistance here, and the knee wasn't bad after. Big improvement since Sunday.
Strength (Home Gym +) 1:00:00 [3]
Workout #3 + kneehab.
Boo-yah! Pushed it on the weights a bit.
14 chin-ups on the big set, and weights up on standing row, shoulder press etc.
Boo-yah! Pushed it on the weights a bit.
14 chin-ups on the big set, and weights up on standing row, shoulder press etc.
Paddlng (erg) 15:00 [2]
Monday Oct 4, 2010 #
Cycling (trainer) 20:00 [0]
A little rehab spinning in 2 sessions. Also did all my other rehab stuff.
Knee's a bit sore after spinning.
Knee's a bit sore after spinning.
Sunday Oct 3, 2010 #
Strength (Home Gym) 1:00:00 [2]
Workout #2 + physio and some 0-intensity spinning on the trainer.
The spinning feels a bit weird, so definitely not ready for any load on the trainer or outdoor biking, but at least I could walk T-dog later without pain.
Getting better every day- I'm hardly limping today.
The spinning feels a bit weird, so definitely not ready for any load on the trainer or outdoor biking, but at least I could walk T-dog later without pain.
Getting better every day- I'm hardly limping today.