Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Traut

In the 7 days ending Sep 12, 2015:

activity	#	time	miles		km		+ft
Trail Running	4	3:19:52	24.13	(8:17)	38.83	(5:09)	2182
Road Biking	2	2:08:52	36.11	(16.8/h)	58.12	(27.1/h)	1249
PT	5	1:50:00
Total	11	7:18:44	60.24		96.95		3431
[1-5]	11	6:33:10

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Saturday Sep 12, 2015 #

10 AM

PT 20:00 [1]

single leg squats and hip flexibilities before run. rolling and stretching at night.

12 PM

Trail Running 54:15 7.2 mi (7:32 / mi) +571ft 7:01 / mi
ahr:75 max:88 shoes: Brooks Pure Grit 2

Road and trail run. Actually felt pretty good. Gorgeous damp fall like day running in-between downpours. Ran with a focus on form and actually felt like I found it. Glutes were firing to pull up foot-strike and I felt it in every stride. When I lost focus, my knee would feel some stress and I would find my way back. I stayed relaxed, but didn't hold myself back. I certainly didn't attack and try to be fast, but I didn't have to hold myself completely back either. Fastest time on this run, but far from fastest times through segments. I felt very pleased at the end. Right hip flexor did tighten up some in last mile or so, but it wasn't too bad. Felt good on downhills and felt like uphills, run with good form and relaxed, just couldn't hurt me. No weakness at all today.

Strava: https://www.strava.com/activities/390691152

Garmin: https://connect.garmin.com/modern/activity/8962830...

Obviously HR monitor failed yet again...

Friday Sep 11, 2015 #

3 PM

PT 20:00 [1]

single leg squats and stretching as well as hip flexibilities before ride with hip flexor stretching in morning.

4 PM

Road Biking 1:08:35 21.1 mi (18.5 mph) +940ft
ahr:147 max:205 shoes: Cannondale r1000

Beautiful roads outside Cranberry again. Short easy ride focusing on form. Was difficult to loosen quads and fire glutes, but for the most part succeeded. Felt weak despite feeling good form; similar to yesterday's run. Right calf also felt like it wanted to cramp, also similar to yesterday. Still, solid ride when looking at speed and segments. Felt good form through hills.

Thought I still felt weak in my stride through first half of ride at least, but it was a solid ride.

Strava: https://www.strava.com/activities/390073918

Garmin: https://connect.garmin.com/modern/activity/8953548...

wierd heart rate spike at start of ride again, wasn't pushing that average HR or those high numbers.

Thursday Sep 10, 2015 #

9 AM

PT 20:00 [1]

Single leg stretching in morning. Squats and toe raises with hip flexibilities right before run.

While grading in evening, the edema in my knee was very present and something got torqued in my knee just realigning myself sitting on the couch. I ended up limping downstairs. Edema is growing.

6 PM

Trail Running 48:51 6.11 mi (8:00 / mi) +674ft 7:14 / mi
ahr:145 max:176 shoes: Brooks Pure Grit 2

Really nice run. I kept it easy again and focused on keeping form that feels easy and efficient with my glutes firing over my foot-strike. Where this fell apart in the water on the trails yesterday,today I kept my form very solid throughout (although my running dynamics measurement on Garmin weren't as good as it felt) and my knee held together very well despite being full of edema all day. Felt like I got some blood flowing without causing harm, but maybe went a little harder then I have been on these easy days. The wider ski trails allow me to pick it up a little. Pace wasn't fast for those type or trails, but I felt like I was working a little bit more. I did hold my form well, but I also did start tightening in m foot-strike after about 4 miles.

Strava: https://www.strava.com/activities/389499452

Garmin: https://connect.garmin.com/modern/activity/8945352...

Wednesday Sep 9, 2015 #

5 PM

Trail Running 49:53 5.74 mi (8:41 / mi) +467ft 8:04 / mi
ahr:135 max:161 shoes: Brooks Pure Grit 2

Was a beautiful run. Storm clouds brought dark skies and cooler temperatures and then the pouring rain brought leaves off the trees Felt like a great fall impending nature kind of day. I felt great in first half. I was taking it very easy, but I felt good form and felt like I was efficient at an easy pace as I ran the remains of Irwin (Blue Mist) rd and up the ridge on a very overgrown Pine connector trail with many downed trees. Then it started to pour. At first it was all kinds of summer thunderstorm great, but there was too much water too fast and the trail down the west side of the ridge was just a river and it started to really irritate my knee as my foot-strikes became unpredictable. All of the sudden I just couldn't find my form or efficiency at all. I felt weak and completely out of flow. I don't think I was causing damage, but wasn't a good end to the run on my birthday.

Strava: https://www.strava.com/activities/388763757

Garmin: https://connect.garmin.com/modern/activity/8935585...

Tuesday Sep 8, 2015 #

8 AM

PT 20:00 [1]

single leg squats, calf raises, ankle rotations, and double leg squats in morning while I was feeling good. Single leg balance stretching and hip flexibilities right before run that did not go well.

5 PM

Trail Running 46:53 5.07 mi (9:14 / mi) +470ft 8:30 / mi
ahr:136 max:154 shoes: Brooks Pure Grit 2

I felt like the swelling was down and things were good this morning, but spending the day in the office changed all that. By the time I got to my run I felt awful. I felt good doing the single leg work in the morning, but felt completely out of sync doing hip flexibilities and stretching before my run. Again I started the run and aborted before trying again and getting through. I ran about slow as I have ever. Just found a pace that I could get my hips on top of my form, and it was slow. Only a few weeks ago I couldn't find my form at slow enough paces to keep my heart rate down and now I can. That is a gain. I am finding zone 2 a little better, but I feel like I can never have that hard run anymore to take me into zone 4 or 5. I am always just surviving and trying to keep the blood and the knee moving without causing harm. Accomplished again today and will keep doing it as long as need to. The good hard efforts that are needed within this training framework will come.

Strava: https://www.strava.com/activities/388028047

Garmin: https://connect.garmin.com/modern/activity/8925519...

Monday Sep 7, 2015 #

8 AM

PT 30:00 [1]

ful hip flexor stretching. Single leg balance, squats, and toe raises and hip flexibilities before my ride.

11 AM

Road Biking (pulling Claire and Abby) 1:00:17 15.01 mi (14.9 mph) +309ft
ahr:125 max:158 shoes: Cannondale r1000

Only chance for exercise today (Gail was in office) was to pull the girls in the carrier behind the bike. An hour is about Abby's max. My form felt abysmal at first, but it got a little more flow as I went. I felt weak and off flow in my neuromuscular firing. I am swelling and taking rest days so that sounds about right. I got some blood flowing and fired up some neurons today, that is about the best I can do.

There is just not enough data to know whether it is the discontinuity of rest days, the orienteering (or racing of any kind in other years), or I just haven't gotten strong enough or may never get strong enough to keep from swelling at this time of year.

Strava: https://www.strava.com/activities/387057988

Garmin: https://connect.garmin.com/modern/activity/8911882...

Sunday Sep 6, 2015 #

Note
(rest day)

Another forced rest day. Gail raced Mark's trail race in the morning and then had to go into work. So I had the race and then the day. Not enough time before naptime to get them out on the bike and definitely nota day to run on the knee. Also too many things around the house to do during naptime to try to sneak onto the Nordic Track. I have trouble with the arthritis when I take too many rest days during the rough season transition time, almost as bad as when I overuse it. I have 3 rest days in a week and in the evening I can already feel the edema starting to grow.

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