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Training Log Archive: Traut

In the 7 days ending Sep 19, 2015:

activity # timemileskm+ft
  Road Biking2 2:37:16 46.12(17.6/h) 74.22(28.3/h) 2830
  Trail Running3 2:31:21 18.51(8:11) 29.78(5:05) 2653
  PT5 2:10:00
  hiking/ walking1 30:00 2.0(15:00) 3.22(9:19)
  Road Running1 28:00 3.7(7:34) 5.95(4:42)
  spin bike1 20:00
  Total11 8:36:37 70.33 113.18 5483
  [1-5]11 8:23:11

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SuMoTuWeThFrSa

Saturday Sep 19, 2015 #

Event: Cuyahoga Valley National Park
 
11 AM

Trail Running 48:57 intensity: (8 @0) + (29 @1) + (13:55 @2) + (29:20 @3) + (5:05 @4) 6.09 mi (8:02 / mi) +1066ft 6:54 / mi
ahr:145 max:168 shoes: Brooks Pure Grit 2

Similar to yesterday's ride and Thursday's run. I struggled and my knee felt most tender when I was going uphill. My form was actually better going downhill. I just seemed to fatigue in my form. I couldn't find a pace that I felt relaxed at. I was OK on flat and downhill, but was just going to hard no matter what I did going uphill. The run was too intense but I just couldn't settle on a pace that felt right.


Strava: https://www.strava.com/activities/395571585

Garmin: https://connect.garmin.com/modern/activity/9033822...

PT 20:00 [1]

single leg squats and stretching right before run. Hip flexor stretching and rolling at night.

Friday Sep 18, 2015 #

10 AM

PT 30:00 [1]

single leg stretching at work and single leg squats, rolling , and hip flexor stretching in evening.
4 PM

Road Biking 1:22:15 intensity: (7:16 @1) + (57:00 @2) + (17:18 @3) + (41 @4) 26.04 mi (19.0 mph) +1223ft
ahr:133 max:163 shoes: Cannondale r1000

Beautiful roads in Butler and Beaver county as always. My body was similar to yesterday's run in many ways. I had trouble holding my form in fatigue. Teets rd. was where it was most obvious. It felt just to steep to keep form. My speed was high and my metabolic demand was relaxed. My knee was great although my right calf felt like cramping again.


Strava: https://www.strava.com/activities/395006530

Garmin: https://connect.garmin.com/modern/activity/9025838...

Thursday Sep 17, 2015 #

2 PM

PT 20:00 [1]

Single leg squats and stretching during work. Didn't have time for hip flexibilities before run and forgot hip flexor stretching. Rolled and stretched hip flexors in evening.
4 PM

Trail Running 51:44 intensity: (29 @0) + (1:03 @1) + (16:43 @2) + (28:55 @3) + (4:34 @4) 6.12 mi (8:28 / mi) +892ft 7:26 / mi
ahr:144 max:165 shoes: Brooks Pure Grit 2

Beautiful run through the goldenrod filled meadows in North Park Nature Preserve. Turkeys, deer, you name it. My body was not so beautiful though. I was smooth and relaxed and keeping it nice and easy through first half of the run. I even kept amazingly good relaxation downhill to Brown rd., but trouble was coming. I fell apart where I am usually at my best best; going up the steep hill to Skyline Meadow. My knee started taking stress and my form was breaking down at both the glutes and my foot-strike. All of the sudden nothing felt smooth and relaxed. I spiraled down between form fatigue and metabolic fatigue. Got through the run without causing damage to my knee though held form pretty well on the downhill from skyline meadow considering how I was feeling, so I can not complain too much.

Strava: https://www.strava.com/activities/394394257

Garmin: https://connect.garmin.com/modern/activity/9017415...

Wednesday Sep 16, 2015 #

4 PM

spin bike 20:00 [2]

bad day for knee. After stretching at work, I felt a bad hot-spot on my right knee and it got worse throughout the day. I planned for a bike ride but I didn't even want to ride outside where I would put torque on the knee on hills. Went to the Y and felt awful and awkward for 20 minutes before calling it a day. Legs were tight and cramping all night.

Tuesday Sep 15, 2015 #

10 AM

PT 30:00 [1]

single leg squats and stretching at work. Hip flexibilities before run. Rolling and stretching in evening.
4 PM

Trail Running 50:40 intensity: (25 @1) + (11:55 @2) + (35:01 @3) + (3:19 @4) 6.3 mi (8:03 / mi) +695ft 7:17 / mi
ahr:146 max:168 shoes: Brooks Pure Grit 2

Ended up being a decent relaxed efficient glutes firing run, but didn't start that way. Quads felt really tight all day at work and things felt very disconnected out on the remains of Irwin rd. Glutes started following foot-strike and found a relaxed 'do no harm' stride up the back of the ridge and that continued through a good efficient relaxed run.

Strava: https://www.strava.com/activities/393074057

Garmin: https://connect.garmin.com/modern/activity/8999227...

Monday Sep 14, 2015 #

4 PM

Road Biking 1:15:01 intensity: (12:49 @0) + (13:26 @1) + (7:23 @2) + (23:42 @3) + (5:17 @4) + (12:24 @5) 20.08 mi (16.1 mph) +1607ft
ahr:154 max:222 shoes: Cannondale r1000

Wanted to take it easy and find relaxed smooth efficient form. Kept it easy, but felt like it was a rarity when I found good form. I felt weak because my glutes weren't following my 'foot-strike'. I just couldn't get any consistency in that form. Got through and kept it easy, but struggled.

Strava: https://www.strava.com/activities/392369451

Garmin: https://connect.garmin.com/modern/activity/8989451...

HR goofy in beginning again. Why are HR monitors always so goofy with me

Sunday Sep 13, 2015 #

Road Running 28:00 [3] 3.7 mi (7:34 / mi)
shoes: Brooks Pure Grit 2

Gail and I took the girls to the Jail Trail for a run. I forgot my GPS watch and that is just as well as the run was aborted early. My plan was to stay very easy and relaxed, which I did. About 3.5 miles in or so, my knee was just taking too much stress no matter what I did. I chose to just stop and walk it in.

hiking/ walking 30:00 [3] 2.0 mi (15:00 / mi)
shoes: Brooks Pure Grit 2

walking it back in...
10 AM

PT 30:00 [1]

Single leg stretching, squats, and toe raises as well as hip flexor stretching and hip flexibities before run. Rolling and hip and calf stretching at night.

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