avondale training journal, starting Dec. 2018 (comments welcome)

avondale · Nov 17, 2024

Week of Nov. 11 - 17, 2024
This the second of two weeks off from running. Next week, I'll be starting with some base-building in the long plan to train for the Amasa 25k Trail Race on April 12, 2025.

Monday

Before breakfast: knee PT exercises
After work: walk on treadmill
- time: 50:11
- distance: 2.79 mi
- ave pace: 17:59
- incline: 0%

Tuesday

Before breakfast: core workout
- 60-sec plank
- 20 starfish
- 20 dead bugs
- 20 bird dogs
- 20 each side flutter kicks
- 20 bicycle crunches with hold
- 5 10-sec hollow-body holds
- 2 30-sec side planks
- 20 double leg lift/lowers
After work: walk on treadmill
- time: 44:01
- distance: 2.56 mi
- ave pace: 17:12
- incline: 0%

Wednesday

Before breakfast: knee PT exercises
After work: walk on treadmill
- time: 51:03
- distance: 2.94 mi
- ave pace: 17:22
- incline: 0%

Thursday

Before breakfast:
- Workout 1
  - 3 x 5 - suitcase squats with 60 lb + 20-lb vest
  - superset
    - 2.5 unassisted chin-ups in this superset
    - 3 x 5 - reverse-grip lat pull-downs with 49-lb bands
    - 3 x 5 - bench presses with 60 lb
  - 3 x 5 - Romanian deadlifts with 60 lb
  - superset
    - 3 x 5 - shoulder presses with 45 lb
    - 3 x 5 - band pull-aparts with 13-lb band
- Foam rolling and stretching
After work: walk on treadmill
- time: 50:09
- distance: 2.98 mi
- ave pace: 16:50
- incline: 0%

Friday

Before breakfast: knee PT exercises
After work; walk on treadmill
- time: 43:48
- distance: 2.54 mi
- ave pace: 17:15
- incline: 0%

Saturday

Before lunch: 2-hr tennis doubles round-robin
Before dinner:
- walk on treadmill
  - time: 43:19
  - distance: 2.44 mi
  - ave pace: 17:45
  - incline: 0%
- knee PT exercises
- foam rolling and stretching

Sunday before dinner: hike

time: 1:20:01
distance: 4.11 mi
average pace: 19:28
elevation gain: 192 ft (corrected)
route: Northwest Branch Trail

Health

The various knee/leg issues are continuing to improve slowly. Whatever the swollen thing is behind my right knee has started to decrease. We'll have to see what happens when I start running again.

avondale · Nov 24, 2024

Week of Nov. 18 - 24, 2024
This week I started running again after two weeks off. I've started a few weeks of base-building, which will lead into my training plan for the Amasa 25k Trail Race on April 12, 2025. Here's my description of my thinking on the training plan: https://www.disboards.com/threads/a...c-2018-comments-welcome.3725621/post-65828201

Monday

Before breakfast: knee PT exercises
After work and PT: walk on treadmill
- time: 43:40
- distance: 2.41 mi
- ave pace: 18:07
- incline: 0%

Tuesday after work:

40 min easy
- T+D 98, no effect, T 56 F
- time: 40:00
- distance: 3.13 mi
- average pace: 12:46 (GAP ave pace 12:37)
- splits: 12: 49, 12:48, 12:45, 12:23
- ave HR: 132 BPM - within my target range
- elevation gain: 175 ft (corrected)
- route: neighborhood loop 1

Wednesday

Before breakfast: knee PT exercises
After work: walk on treadmill
- time: 50:09
- distance: 2.87 mi
- ave pace: 17:28
- incline: 0%

Thursday

Before breakfast: core workout
- 60-sec plank
- 20 starfish
- 20 dead bugs
- 20 bird dogs
- 20 each side flutter kicks
- 20 bicycle crunches with hold
- 5 10-sec hollow-body holds
- 2 30-sec side planks
- 20 double leg lift/lowers
After work:
- 40 min easy
  - T+D 77, no effect, T 42 F, WC 38 F, windy
  - time: 40:00
  - distance: 3.18 mi
  - average pace: 12:34 (GAP ave pace 12:26)
  - splits: 12:32, 12:29, 12:45, 12:25
  - ave HR: 134 BPM - within my target range
  - elevation gain: 211 ft (corrected)
  - route: neighborhood loop 1

Friday

Before breakfast:
- Knee PT exercises
- Foam rolling and stretching
In evening: walk on treadmill
- time: 42:42
- distance: 2.19 mi
- ave pace: 19:30
- incline: 0%

Saturday

Before lunch:
- Agility HIIT workout - warm-up + 3 x 8 x (20 sec work + 20 sec rest) + 4 min rest). The exercises were:
  - Fast feet forward/back in ladder
  - Forward/back hop
  - Fast feet in/out in ladder
  - Sprint/backpedal
  - Fast feet forward through ladder
  - Left/right hop
  - Fast feet sideways through ladder
  - Side shuffle
  - comments: This used my agility ladder.
- Knee PT exercises
- Foam rolling and stretching
Before dinner:
- 40 min easy on trail
  - T+D 90, no effect, T 53 F
  - time: 40:01
  - distance: 3.11 mi
  - average pace: 12:52 (GAP ave pace 12:36)
  - splits: 12:54, 12:55, 12:44, 13:29
  - ave HR: 136 BPM - within my target range
  - elevation gain: 210 ft (corrected)
  - route: Valley Trail, Rock Creek National Park

Sunday before dinner:

50 min easy on trail
- T+D 90, no effect, T 55 F
- time: 50:00
- distance: 3.9 mi
- average pace: 12:50 (GAP ave pace 12:45)
- splits: 13:10, 12:45, 12:22, 13:05
- ave HR: 133 BPM - within my target range
- elevation gain: 218 ft (corrected)
- route: Northwest Branch Trail

Total training time: 2 h 50 m
Total training distance: 13.32 mi
Total training elevation gain: 814 ft
(Not counting activities outside of my training plan.)

Health

I had a PT appointment on Monday. Unfortunately the therapist that I've been working with since September has moved to a different organization. (I may follow her there, but not until 2025.) The therapist that took over is ok, I guess. He went back to the more traditional exercises that I was doing in June/July, so a real change in philosophy. I only have one more approved PT visit left this year, so I may just let that go (or go once in December with this guy) and then if I'm still having issues, try to move to the different location with the other therapist. That organization is focused more specifically on sports physical therapy, which seems like a bonus, but it's definitely not as close to my house.

This week, the pain in various things has been about the same. The good news is that even though I started running again, the pain did not get worse. Maybe it's too soon to tell for that? That's why I'm starting off really easy. So I guess we'll see.

avondale · Dec 1, 2024

Week of Nov. 25 - Dec. 1, 2024
This was the second of a few weeks of base-building, which will lead into my training plan for the Amasa 25k Trail Race on April 12, 2025. I have registered for the race! Here's my description of my thinking on the training plan: https://www.disboards.com/threads/a...c-2018-comments-welcome.3725621/post-65828201

Monday

Before breakfast:
- Knee PT exercises
- Foam rolling and stretching
After work: power hiking hills on treadmill
- time: 1:01:26
- distance: 3.09 mi
- ave pace: 19:53
- elevation gain: 1429 ft
  - 5 min: 3.0 mph, 0 - 8% incline
  - 5 min: 15% incline
  - 5 min: 14%
  - 5 min: 13%
  - 5 min: 12%
  - 5 min: 11%
  - 5 min: 3.1 mph, 10%
  - 5 min: 9%
  - 5 min: 8%
  - 5 min: 3.2 mph, 7%
  - 5 min: 6%
  - 5 min: 5%
  - rest of time: 2.5 mph, 0%

Tuesday

Before breakfast: Workout 2 - cut short for time
- 3 x 5 each leg - one-leg squats on bench
- superset
  - 3 x 5 each arm - one-arm rows on bench with 33.75 lb
  - 3 x 5 - push-ups with 20-lb vest
- superset
  - 3 x 5 each leg - surrender squats
  - 3 x 5 - parallel-bar dips
  - 2 x 5 - supermans with 5-sec hold
In evening: 2-hr tennis doubles round-robin

Wednesday

Before lunch:
- 40 min easy on trail
  - T+D 80, no effect, T 52 F
  - time: 40:00
  - distance: 3.11 mi
  - average pace: 12:52 (GAP ave pace 12:51)
  - splits: 12:57, 12:50, 12:49, 12:53
  - ave HR: 131 BPM - within my target range
  - elevation gain: 227 ft (corrected)
  - route: Northwest Branch trail
  - comments: Just 2 min into the run, I rolled my left ankle. Fortunately it turned out to not be too bad.
In evening: 2-hr tennis doubles round-robin

Thursday before breakfast: walk on treadmill

time: 1:27:18
distance: 4.5 mi
ave pace: 19:24
incline: 0%
comments: Got up really early to get my steps in before a long drive to family.

Friday before breakfast:

Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
- T+D 52, no effect, T 29 F, WC 19 F
- time: 40:00
- distance: 2.83 mi
- repeat splits: 9:19, 9:19, 9:18, 9:06, 9:25, 9:06, 9:21, 8:24, 8:50, 9:27, 9:21, 8:23, 8:41, 8:58, 8:03, 8:48, 9:24, 9:20, 8:54, 9:17, 9:05
- elevation gain: 132 ft (corrected)
- route: Tanglewood development
- comments: I take these splits with a huge grain of salt! I think they were too short for the GPS to necessarily track well. The point was to be going all-out. I was sprinting uphill, then turning and walking downhill for about 15 sec before using the last 5 sec of walking to get turned around uphill again. It takes me 7 intervals to get to the top of the hill, and so that's when I have the 4-min walk back down to the bottom.

Saturday before dinner:

50 min easy on trail
- T+D 48, no effect, T 36 F, WC 28 F
- time: 50:01
- distance: 3.76 mi
- average pace: 13:18 (GAP ave pace 12:24)
- splits: 13:17, 13:50, 13:23, 12:32
- ave HR: 138 BPM - within my target range
- elevation gain: 492 ft (corrected)
- route: Western Ridge Trail, Rock Creek National Park
- comments: This is my first run with "deliberate downhills" where I am trying to keep up a good pace and high cadence on the downhills instead of taking off the throttle and coasting.

Sunday before dinner:

60 min LR on trail
- T+D 62, no effect, T 42 F
- time: 1:00:01
- distance: 4.66 mi
- average pace: 12:52 (GAP ave pace 12:42)
- splits: 12:46, 12:41, 12:56, 13:14, 12:43
- ave HR: 139 BPM - with my target range
- elevation gain: 238 ft (corrected)
- route: Valley Trail, Rock Creek National Park

Total training time: 4 h 10 m
Total training distance: 17.45 mi
Total training elevation gain: 2518 ft
(Not counting activities outside of my training plan.)

Health

My knee issues have been the same or slightly better. Not so much knee pain - more annoying is stiffness and range of motion. But hopefully things are still moving in a positive direction.

avondale · Dec 8, 2024

Week of Dec. 2 - 8, 2024
This was the third of some weeks of base-building, which will lead into my training plan for the Amasa 25k Trail Race on April 12, 2025. Here's my description of my thinking on the training plan: https://www.disboards.com/threads/a...c-2018-comments-welcome.3725621/post-65828201

Monday

Before breakfast: knee PT exercises
After work: walk on treadmill
- time: 43:54
- distance: 2.42 mi
- ave pace: 18:09
- incline: 0%

Tuesday after work:

40 min easy
- T+D 54, no effect, T 34 F, WC 28 F
- time: 40:00
- distance: 3.2 mi
- average pace: 12:29 (GAP ave pace 12:17)
- splits: 12:20, 12:30, 12:31, 13:00
- ave HR: 131 BPM - with my target range
- elevation gain: 194 ft (corrected)
- route: neighborhood loop 1

Wednesday

Before breakfast:
- Core workout
  - 60-sec plank
  - 20 starfish
  - 20 dead bugs
  - 20 bird dogs
  - 20 each side flutter kicks
  - 20 bicycle crunches with hold
  - 5 10-sec hollow-body holds
  - 2 30-sec side planks
  - 20 double leg lift/lowers
- Knee PT exercises
After work:
- Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
  - T+D 57, no effect, T 38 F
  - time: 40:01
  - distance: 2.92 mi
  - repeat splits: 8:31, 9:45, 9:45, 9:26, 8:57, 9:53, 10:01, 7:46, 8:43, 9:10, 9:14, 8:22, 9:34, 9:45, 8:19, 8:48, 9:16, 9:31, 9:02, 9:26, 9:53
  - elevation gain: 191 ft (corrected)
  - route: neighborhood loop 1
  - comments: I take these splits with a huge grain of salt! I think they were too short for the GPS to necessarily track well. The point was to be going all-out. I was sprinting uphill, then turning and walking downhill for about 15 sec before using the last 5 sec of walking to get turned around uphill again. It takes me 7 intervals to get to the top of the hill, and so that's when I have the 4-min walk back down to the bottom.

Thursday

Before breakfast: knee PT exercises
After work: walk on treadmill
- time: 43:36
- distance: 2.41 mi
- ave pace: 18:06
- incline: 0%

Friday

Before breakfast:
- Workout 3
  - 3 x 5 each leg - Bulgarian split-squats with 20-lb vest + 5 lb
  - superset
    - 3 x 5 prone lat pulls with 49-lb bands
    - 3 x 5 overhead pull-overs with 32.5 lb
  - 3 x 5 each leg - bench step-ups with 20-lb vest
  - superset
    - 3 x 5 - front raises with 12 lb each arm
    - 3 x 5 - reverse flyes with 12 lb each arm
- Foam rolling and stretching
After work:
- 40 min easy
  - T+D 48, no effect, T 33 F, WC 25 F
  - time: 40:00
  - distance: 3.26 mi
  - average pace: 12:17 (GAP ave pace 12:07)
  - splits: 12:13, 12:16, 12:17, 12:36
  - ave HR: 130 BPM - with my target range
  - elevation gain: 201 ft (corrected)
  - route: neighborhood loop 1

Saturday

Before lunch:
- Agility HIIT workout - warm-up + 3 x 8 x (20 sec work + 20 sec rest) + 4 min rest). The exercises were:
  - Fast feet forward/back in ladder
  - Forward/back hop
  - Fast feet in/out in ladder
  - Sprint/backpedal
  - Fast feet forward through ladder
  - Left/right hop
  - Fast feet sideways through ladder
  - Side shuffle
  - comments: This used my agility ladder.
- Knee PT exercises
- Foam rolling and stretching
Before dinner:
- 50 min easy on trail
  - T+D 51, no effect, T 41 F
  - time: 50:17
  - distance: 3.75 mi
  - average pace: 13:24 (GAP ave pace 12:35)
  - splits: 13:25, 13:58, 13:26, 12:35
  - ave HR: 136 BPM - within my target range
  - elevation gain: 481 ft (corrected)
  - route: Western Ridge Trail, Rock Creek National Park
  - comments: This is my second run with "deliberate downhills" where I am trying to keep up a good pace and high cadence on the downhills instead of taking off the throttle and coasting. It takes concentration!

Sunday

Before dinner:
- 50 min easy on trail
  - T+D 92, no effect, T 62 F
  - time: 50:01
  - distance: 3.89 mi
  - average pace: 12:51 (GAP ave pace 12:45)
  - splits: 13:03, 12:52, 12:33, 12:57
  - ave HR: 135 BPM - within my target range
  - elevation gain: 252 ft (corrected)
  - route: Northwest Branch Trail

Total training time: 3 h 40 m
Total training distance: 17.02 mi
Total training elevation gain: 1319 ft
(Not counting activities outside of my training plan.)

Health

No big changes. My knees might be a bit more sore. Other related issues haven't been a big deal.

avondale · Dec 15, 2024

Week of Dec. 9 - 15, 2024
This was the fourth of some weeks of base-building, which will lead into my training plan for the Amasa 25k Trail Race on April 12, 2025. Here's my description of my thinking on the training plan: https://www.disboard s.com/threads/a...c-2018-comments-welcome.3725621/post-65828201 This week was also our last day of classes for the semester (Monday) during which I gave four hours of oral exams and the final exam for my class (Saturday). Busy.

Monday after work:

40 min easy
- T+D 100, no effect, T 51 F
- time: 40:00
- distance: 3.2 mi
- average pace: 12:29 (GAP ave pace 12:18)
- splits: 12:26, 12:22, 12:38, 12:32
- ave HR: 133 BPM - within my target range
- elevation gain: 195 ft (corrected)
- route: neighborhood loop 1

Tuesday after work: power hiking hills on treadmill

time: 1:02:38
distance: 3.21 mi
ave pace: 19:31
elevation gain: 1497 ft
- 5 min: 3.0 mph, 2 - 12% incline
- 5 min: 15% incline
- 5 min: 14%
- 5 min: 3.1 mph, 13%
- 5 min: 12%
- 5 min: 11%
- 5 min: 3.2 mph, 10%
- 5 min: 9%
- 5 min: 8%
- 5 min: 3.3 mph, 7%
- 5 min: 6%
- 5 min: 5%
- rest of time: 3.0 - 2.5 mph, 0%

Wednesday

Before breakfast:
- Core workout
  - 60-sec plank
  - 20 starfish
  - 20 dead bugs
  - 20 bird dogs
  - 20 each side flutter kicks
  - 20 bicycle crunches with hold
  - 5 10-sec hollow-body holds
  - 2 30-sec side planks
  - 20 double leg lift/lowers
- Knee PT exercises
In evening: 2-hr tennis doubles round-robin

Thursday after work:

Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
- T+D 50, no effect, T 37 F, WC 32 F
- time: 40:00
- distance: 2.94 mi
- repeat splits: 8:58, 9:32, 9:21, 9:02, 9:18, 9:18, 10:00, 8:08, 9:00, 9:29, 7:49, 8:36, 9:27, 9:26, 8:27, 8:58, 9:06, 8:57, 9:03, 9:43, 10:01
- elevation gain: 198 ft (corrected)
- route: neighborhood loop 1
- comments: I take these splits with a huge grain of salt! I think they were too short for the GPS to necessarily track well. The point was to be going all-out. I was sprinting uphill, then turning and walking downhill for about 15 sec before using the last 5 sec of walking to get turned around uphill again. It takes me 7 intervals to get to the top of the hill, and so that's when I have the 4-min walk back down to the bottom.

Friday

Before breakfast:
- Workout 1
  - 3 x 5 - suitcase squats with 60 lb + 20-lb vest
  - superset
    - 3 unassisted chin-ups in this superset
    - 3 x 5 - reverse-grip lat pull-downs with 49-lb bands
    - 3 x 5 - bench presses with 60 lb
  - 3 x 5 - Romanian deadlifts with 60 lb
  - superset
    - 3 x 5 - shoulder presses with 45 lb
    - 3 x 5 - band pull-aparts with 13-lb band
- Foam rolling and stretching
After work: walking on treadmill
- time: 43:37
- distance: 2.41 mi
- ave pace: 18:06
- incline: 0%

Saturday before dinner:

50 min easy on trail
- T+D 56, no effect, T 39 F
- time: 50:01
- distance: 3.83 mi
- average pace: 13:03 (GAP ave pace 12:13)
- splits: 13:12, 13:16, 13:19, 12:17
- ave HR: 138 BPM - within my target range
- elevation gain: 483 ft (corrected)
- route: Western Ridge Trail, Rock Creek National Park
- comments: This is my third run with "deliberate downhills" where I am trying to keep up a good pace and high cadence on the downhills instead of taking off the throttle and coasting. It takes concentration!

Sunday

Before lunch:
- 60 min LR on trail
  - T+D 65, no effect, T 35 F, WC 31 F
  - time: 1:00:01
  - distance: 4.78 mi
  - average pace: 12:33 (GAP ave pace 12:25)
  - splits: 12:34, 12:38, 12:31, 12:47, 12:11
  - ave HR: 134 BPM - within my target range
  - elevation gain: 257 ft (corrected)
  - route: Valley Trail, Rock Creek National Park
Before dinner:
- Knee PT exercises
- Foam rolling and stretching

Total training time: 4 h 10 m
Total training distance: 17.96 mi
Total training elevation gain: 2630 ft
(Not counting activities outside of my training plan.)

Health

On Tuesday morning, I had a PT appointment. I was with yet another different therapist (since my regular therapist left before Thanksgiving). This therapist decided to do a bunch of different exercises, mostly focusing on stabilizer muscles and central nervous system activation. Maybe useful, but not when it's my last visit. So whatever. For 2025, I'm going to try to move to the office my previous therapist went to (different company).

I still have the under-kneecap pain. It's worse soon after running (I do ice), but overall I don't think it's getting worse - the pain lessens with a bit of time for recovery. Most of the other issues are no longer bothering me.

avondale · 2024-12-22T16:53:39-0500

Week of Dec. 16 - 22, 2024
This was the fifth and last week of base-building, which will lead into my training plan for the Amasa 25k Trail Race on April 12, 2025. Here's my description of my thinking on the training plan: https://www.disboard s.com/threads/a...c-2018-comments-welcome.3725621/post-65828201 I've definitely been getting a little faster but whether that is improving ability or just reflecting the fact that it's gotten colder - I don't know.

This week, my husband and I will be traveling to visit his family for a few days and then my family.

Monday

Before breakfast:
- Core workout
  - 60-sec plank
  - 20 starfish
  - 20 dead bugs
  - 20 bird dogs
  - 20 each side flutter kicks
  - 20 bicycle crunches with hold
  - 5 10-sec hollow-body holds
  - 2 30-sec side planks
  - 20 double leg lift/lowers
- Foam rolling and stretching
After work:
- 40 min easy
  - T+D 83, no effect, T 42 F
  - time: 40:01
  - distance: 3.21 mi
  - average pace: 12:27 (GAP ave pace 12:19)
  - splits: 12:27, 12:28, 12:25, 12:37
  - ave HR: 131 BPM - within my target range
  - elevation gain: 187 ft (corrected)
  - route: neighborhood loop 1

Tuesday

Before breakfast:
- Knee PT exercises
- Foam rolling and stretching
After work:
- Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
  - T+D 105, 0.5% effect, T 55 F
  - time: 40:00
  - distance: 2.95 mi
  - repeat splits: 8:33, 9:19, 9:16, 8:59, 8:06, 9:08, 9:45, 8:14, 8:46, 9:13, 8:57, 8:34, 9:12, (;54, 8:22, 8:51, 9:19, 8:54, 8:56, 9:47, 9:29
  - elevation gain: 199 ft (corrected)
  - route: neighborhood loop 1
  - comments: I take these splits with a huge grain of salt! I think they were too short for the GPS to necessarily track well. The point was to be going all-out. I was sprinting uphill, then turning and walking downhill for about 15 sec before using the last 5 sec of walking to get turned around uphill again. It takes me 7 intervals to get to the top of the hill, and so that's when I have the 4-min walk back down to the bottom.

Wednesday

Before breakfast:
- Workout 2
  - 3 x 5 each leg - one-leg squats on bench
  - superset
    - 3 x 5 each arm - one-arm rows on bench with 33.75 lb
    - 3 x 5 - push-ups with 20-lb vest
  - superset
    - 3 x 5 each leg - surrender squats
    - 3 x 5 - parallel-bar dips
    - 3 x 5 - supermans with 5-sec hold
- Foam rolling and stretching
In evening: 2-hr tennis doubles round-robin

Thursday before dinner:

Knee PT exercises
Treadmill recovery walking
- time: 43:06
- distance: 2.39 mi
- ave pace: 18:02
- incline: 0%

Friday before lunch:

50min easy on trail
- T+D 68, no effect, T 37 F, light rain the whole time
- time: 50:01
- distance: 3.89 mi
- average pace: 12:50 (GAP ave pace 12:47)
- splits: 12:53, 12:51, 12:56, 12:42
- ave HR: 135 BPM - within my target range
- elevation gain: 270 ft (corrected)
- route: Northwest Branch Trail
- comments: This was an unpleasant run in the cold rain. But it did mean the trail was completely empty!

Saturday

Before lunch:
- Agility HIIT workout - warm-up + 3 x 8 x (20 sec work + 20 sec rest) + 4 min rest). The exercises were:
  - Fast feet forward/back in ladder
  - Forward/back hop
  - Fast feet in/out in ladder
  - Sprint/backpedal
  - Fast feet forward through ladder
  - Left/right hop
  - Fast feet sideways through ladder
  - Side shuffle
  - comments: This used my agility ladder.
- Knee PT exercises
- Foam rolling and stretching
Before dinner:
- 50 min easy on trail
  - T+D 48, no effect, T 33 F, WC 34 F
  - time: 50:00
  - distance: 3.8 mi
  - average pace: 13:10 (GAP ave pace 12:15)
  - splits: 13:12, 13:31, 13:24, 12:25
  - ave HR: 137 BPM - within my target range
  - elevation gain: 496 ft (corrected)
  - route: Western Ridge Trail, Rock Creek National Park

Sunday before lunch:

50 min easy on trail
- T+D 40, no effect, T 30 F, WC 20 F
- time: 50:01
- distance: 3.94 mi
- average pace: 12:42 (GAP ave pace 12:34)
- splits: 12:49, 12:43, 13:03, 12:13
- ave HR: 134 BPM - within my target range
- elevation gain: 221 ft (corrected)
- route: Valley Trail, Rock Creek National Park

Total training time: 3 h 50 m
Total training distance: 17.79 mi
Total training elevation gain: 1373 ft
(Not counting activities outside of my training plan.)

Health

Pretty much the same with my knees.

avondale training journal, starting Dec. 2018 (comments welcome)

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