Training Log Archive: salal

Putting out flagging tape / xmas ornaments for the skinkaloppet, then running over to my parents.

Spin class, 5 times 3 minutes, each minute higher resistance or higher cadence. Plus some one legged stuff, and other faster spinning.

first run in 3 weeks... knee feeling better, still not sure it is perfect, but not sure if I am just being paranoid and that means I would detect any little random pains as something even if they are almost non-existant.
Did 6 1minute pickups.

C • Great! 4

They changed the boulder area - repainted the walks with something grainy, and put up a lot less holds, but that means its easier to see the routes that are there.

Mostly physio exercises, hip strengthening, core and such.

Physio exercises

Spin class, some high cadence spinning and one leg stuff to warm up, then 'hills', which meant choosing a relatively hard gear and going about 85 for candence. We did 4 minute hill, and on every minute within that we stood up for part of it and increased the gearing by 2 (the part of that minute that was standing increase from 15,20,25,30s). Then 1 minute break, and 1 minute fast spinning with a lower gear 110-120. Repeated 5 times.

Bike into school

Lots of hip / core work at physio...