In the last 7 days:
| activity | # | time | miles | km | +ft | | | |
| Hike | 4 | 4:30:00 | 12.2 | (22:08) | 19.63 | (13:45) | 532 | | | | |
| Strength Training | 3 | 3:45:00 | | | | | | | | | |
| Total | 5 | 8:15:00 | 12.2 | | 19.63 | | 532 | | | | |
averages - sleep:8 weight:218lbs |
Note
weight:218lbs
R shoulder and R lower vastus lateralus strain feel better this AM. - took ibu 2x 800 last night
still rolling w no cals before noon
funny I don’t even think about the left knee recovery these days. used to it
Strength Training 1:00:00 [3]
Hike 1:00:00 [3] 3.0 mi (20:00 / mi)
w rips
Strength Training 1:00:00 [3]
Flat barbell bench press
5x185-205-215-225-225
Hex bar deadlift
225-265-285-295
Forearm bbar curl
45, 65, 65, 65 x 30, 20...
Hike 1:00:00 [3] 3.0 mi (20:00 / mi)
Note
slept:8.0 weight:218lbs
R quad strain still there but I can walk just no bent knee extension or squatting
Hike 1:00:00 [3] 2.5 mi (24:00 / mi)
Strength Training 1:45:00 [3]
back squat
warmup 45-95x10, 135x5
‘
main 5x 135-155-165-175- then on 3rd rep
186 (felt cramp or tear at lateral quad above knee!) stopped. bailed
before the random injury knee was fine while walking, squatting but clicks any other time I bend, right next to transplant site.
Hike 1:30:00 [3] 3.7 mi (24:19 / mi) +532ft 21:24 / mi
shoes: Altra Olympus 4 Black
home - signal pt.- rainbow lake - golf course rd loop w ripley
while chatting w BethG whole time.
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