Ankeny,IA 
Today
Sunny High 45FLow 31F
  • Temp: 22F
  • Hum: 81%
  • W: 4mph WNW
SUNDAY
Sunny
High 52F
Low 43F
MONDAY
Light rain
High 55F
Low 41F
TUESDAY
Sunny
High 49F
Low 36F
WEDNESDAY
Sunny
High 56F
Low 44F
Bike
  • 1h 00m 32s
  • 19.32 miles
  • 19.15 Mi/hr

15 min. warmup
4 x 5 min. intervals with 5 min. recovery in between
10 min. cooldown

Sport
  • Walking
  • 30m

Went for a walk with the girls. Very nice day, but windy in the afternoon!

Great morning for a ride - about 55-60 degrees and a light wind. I tried some interval work today, as the usual ride has already become boring. Knee is just a little sore on the steps after the ride, I'm hoping that will go away throughout the day.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
Run
  • 19m
  • 2.00 miles
  • 09m 30s /Mi
The knee was feeling good enough, so I decided to give it a try with a run. NICE AND SLOW is what I kept telling myself. At this level of effort, you can pretty much name your pace. So I decided to go for 9:30 pace and see how that felt. My legs were actually a little sore from the bike on Wednesday and basketball yesterday. But I am happy to report that the knee was completely pain-free throughout the run. I was definitely stiff in my form and strides, considering I haven't run at all for 3 weeks now. I'm going to do some stretching and call it a night. I'm hoping to get up early tomorrow and ride. We'll see how that goes.

  • Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 5 Sick: 2 Overall Workout: 3
Sport
  • Basketball
  • 1h 15m

A little 2 on 2 in the backyard. Actually, we played 5 games to 11, so it was more than just a little. The knee felt good, but a little weak - I'm sore in the muscles around the knee, probably from not using them too much in the past 3 weeks. But the knee itself feels pretty good.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
Bike
  • 1h 14m 38s
  • 25.49 miles
  • 20.49 Mi/hr
I was hammering pretty hard today. It was a great day for a ride - 60 degrees, 10 MPH wind out of the NW. I wore my watch on the ride, so I set it to give me 3-mile splits: 9:08 8:25 9:23 8:29 8:58 8:46 8:53 8:24 4:09 I don't know how helpful the splits are - the variance is mostly a function of the wind and hills. At times I would push harder or coast a little, but over the long haul, it's mostly environmental, from my perception, at least. The knee feels pretty good today. I could push just about as hard with my right leg as with my left. I did start to tire out quite a bit after about 18 miles, so I really need to work on my endurance in this discipline. Overall, though, I'm really happy with today's ride. If things go well, I'm hoping to go for a 2-3 mile run on Thursday or Friday, just to try out the knee.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Sick: 2 Overall Workout: 4
Ortho Appointment First we looked at the MRI. The menisci and ligaments were all intact. The effusion was obvious, but not really a revelation. He wasn't so concerned about the Baker's cyst because it's more of a consequence of the effusion, most likely. The bones looked great, except for an incidental (and inconsequential) finding of a small bone cyst in the metaphysis of the tibia. The surrounding musculature (including the IT band) all looked normal as well. He thought a redundant plica was unlikely due to the location of the pain, and the appearance of the MRI. Despite intact cartilage, he thought it was still possible a small area of cartilage damage was possible. Otherwise, he thought my condition was "curious." We elected to go with the steroid injection today. He injected 5cc of a kenalog/marcaine solution into my knee. The knee felt better right away from the marcaine, and tonight, it continues to feel better, although not 100%. He said full effect won't take place for 2-3 days. We'll see - I'm trying to remain optimistic.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Sick: 3
Swim
  • 36m
  • 1531.06 yards
  • -----

200m warmup
1000m drills
200m cooldown

I'm hoping to do a long swim on Wednesday.

  • Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 4 Sick: 3 Overall Workout: 3
Sport
  • Basketball
  • 15m
Played a game of HORSE with my dad, and then shot around for a while with Tony. Other than yesterday morning's ride, this weekend was mostly consumed with taking down, transporting, and rebuilding a swingset for the girls. One of our nurses has children age 9 and up, so they were looking to get rid of theirs. It's still in good condition, so it works well for us. It was quite a project, though. The knee is pretty sore from the weekend. I'll try to get to the gym to swim tomorrow, then I have my appt. on Tuesday morning with Dr. Honkamp.

  • Health data: Sleep: 4 Stress: 3 Soreness: 1 Sick: 3

robfornoff's Training Log


 May 2008 
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