June 2017

Summary for June 2017

Body Measurements:

Start Weight: 86.7kg
End Weight: 88.9 kg

Start Body Fat: 13.7%
End Body Fat: 14.9%

Notes

I think my scale is a bit “off”. Visually I have lost more body fat, but I did eat a bunch of carbs earlier this week and it seems that’s when the scale gets confused. I had swings of 2kg in one day, with corresponding “body fat increase”, which…. well, let’s say I have my doubts.

Realistically I think I am probably around 13.5% today but I will need to get another body scan done. Will try to book it next month.

Distances

Running: 27.35 km
Cycling: 248 km
Walking: 106.13 km

Notes

The inflamed tendon has kept me off of running and man, does that annoy me. Based on reading I have done it can take up to 12 weeks to heal. I am trying to figure out if taping it would help. Thoughts?

Progress

Well, let’s be honest here, running wasn’t really a thing :( Annoyed. Overall my strength and

VO2 Max

Sleep

Floors Climbed

Intensity Minutes

Resting Heart Rate

Steps

Active Calories

Total Distance

Training Status

Progress Pics

Start of the month

End of the month

Summary / Forward Looking

Well, this was a “rough month”, in part because of that stupid achilles tendon and also some personal, non-training related stress.

Having said that, the stress part seems to be winding down now and it looks like July will be a much better month on that front. If the tendon isn’t “shutting the fuck up” by the end of next week then I will turn July over to more cycling and strength training, with a healthy dose of rowing.

Daily Training Logs

Thursday, June 1st 2017

Bike Ride

Distance: 13.5 km
Time: 00:43
Elevation Gain: 138m
Average Speed: 18.8km/h

Notes

Mostly running errands, technically today was Gym day but I had to travel all day for work, so that didn’t work out time wise. Plus, the weather was way too nice.

Friday, June 2nd 2017

Run

Distance: 10.3 km
Time: 00:52
Elevation Gain: 126m
Pace: 5:09/km

Notes

That was fast. I did feel remarkably motivated. Interestingly too this was a run in fivefingers which does seem to make me fast. I am not sure why and will have to keep an eye on it. My guess right now is that I feel “more grounded” in them than in cushioned shoes.

Saturday, June 3rd 2017

Bike

Distance: 15.2 km
Time: 00:36
Elevation Gain: 136m
Average Speed: 24.9km/h

Notes

Bike “tour” with a friend, mostly flat with a little bit of climb in it. Nice weather though but seawall and some of the bike paths were a shit show.

Sunday, June 4th 2017

Rest Day

Notes

Weird soreness on the right leg. Not sure if that is the achilles tendon or something else. Will keep an eye on it.

Monday, June 5th 2017

Status

Ugh! Bad night sleep, I needed to use some tooth picks to keep my eyes open.

New day tomorrow. Let there be weight lifting.

Tuesday, June 6th 2017

Strength Training

Notes

Well, squats were okay, the chest press on the other hand I overestimated my strength, fell short on the second set, didn’t bother with the third. I see that as a good sign I need to do this more often.

Wednesday, June 7th 2017

Run

Distance: 8.54 km
Time: 50:26
Pace: 5:54/km

Notes

Ugh, not a good run. Didn’t sleep well last night which was reflected in the HRV this morning. Add to this that my legs were still sore from yesterday and I cut it short.

Ah well. On the plus side, I found a good place to do sprints, which is a bit ironic, considering how often I have run past by it but I only registered it today when I saw someone doing sprints there.

Thursday, June 8th 2017

Day off(ish)

Soreness from the Tuesday session has hit and the problem in the heel has kicked off too. It’s warm, so clearly inflamed. “Standing down” today and just went for a walk in the afternoon.

Friday, June 9th 2017

Rowing

Rowing session, 2000m warmup, then 2000, 1500, 1000, 500 on 3 minutes recovery.

Notes

Running was on the schedule, but considering the heel / left leg I decided to do something low impact and hit the rowing machine instead. I totally forgot just how good of a workout it is, will going to put this more often in my schedule.

I am also pretty convinced by now that the problem is the hamstrings, it seems to pull all the way up the leg, spent some time in the evening trying to hit the spot but can’t get the right angle.

Good news is that I have an appointment for a massage tomorrow morning, that will hopefully help.

Saturday, June 10th 2017

Had a massage in the morning and then went for a bike ride, which was surprisingly hard.

Bike Ride

Notes

This was harder than I thought, mostly because after the massage my legs were like jelly. But felt good to be out and about.

Let’s see how the leg feels tomorrow.

Sunday, June 11th 2017

Bike Ride

Notes

Still a bit of sore legs, went for another ride to shake it out. Soreness in the achilles tendon is a bit reduced, which is good, but not fully healed. Going to take the week off from running and instead will concentrate on cycling and stretching. fingers crossed

Monday, June 12th 2017

Rest Day. Half an hour of stretching / yoga and some errands to run. Otherwise quite “laid back” outside of work.

Tuesday, June 13th 2017

Bike Ride

Notes

Went out with Roland who is currently training for a charity ride. We did two laps around the park and it was really more about “shaking out the legs” than anything else.

Stretching in the evening. Still sore but I have found the right points for release. My foam roller and calf roller are also getting a workout.

Wednesday, June 14th 2017

Bike Ride

Notes

Wasn’t really planned, I had planned for a shorter route but had fun and kept going. I did carry my (semi heavy) backpack though and have come to realize it is sitting to high. Will need to adjust going forward.

Def. not as fit on the bike as I used to be. More hill climbing is in my near future.

Thursday, June 15th 2017

Misc

Walking / bike riding, but nothing structured. I also messed up the recording on the bike ride, so no snazzy video as I broke the whole thing up into too many small chunks. A chest la vie as they say.

It also rained buckets, so that was an “extra bonus”. But it did keep most of the bike lanes / trails empty, so there’s that.

Friday, June 16th 2017

Misc

Running errands / bumming around. 6.5K biking and 6.5K walking. Still having a sore heel….

Saturday, June 17th 2017

Walking

Just walking today, 13K running some errands.

Sunday, June 18th 2017

Rest Day

Nothing “structured”.

Monday, June 19th 2017

Walking

Still sore, more recovery and a 6K walk plus other stuff.

Tuesday, June 20th 2017

Strength Training

Bike Ride

Wednesday, June 21st 2017

Sick Day :(

Thursday, June 22nd 2017

Walking

9.8km, still problem with the achilles tendon. Stretching is helping though and I do feel a whole lot better. Let’s hope this clears up by the weekend….

Friday, June 23rd 2017

Bike Ride

Saturday, June 24th 2017

Walk

Woke up and the tendon was pretty much “on fire” or at least that’s how it felt. I stretched it out and was able to walk normally after warming it up a bit.

So a walk it was, 7K at an “okay” pace.

Sunday, June 25th 2017

Bike Ride

Monday, June 26th 2017

“Run”

Tuesday, June 27th 2017

Bike Ride

Notes

Yeaaaaah, that didn’t feel so great this morning. Was sore and looked swollen, so not sure if that yesterday was a mistake or just something I have to “take in stride”. Hence, bike ride today. sigh

Wednesday, June 28th 2017

Bike Ride

Notes

Decided bike is better than attempting to run, though I did feel a whole lot better this morning, maybe the barefoot run knocked something loose. Let’s see how I feel by the weekend.

Thursday, June 29th 2017

Bike Ride

Notes

“Recovery ride”. I should point out I hate bike paths and even some bike routes that time of the year. Mostly because too many tourists who are too busy looking at everything but where they are going and then you have the people who take the bike out once a year and wobble all over the bike path. For added bonus points, half of them also look anywhere but where they’re going.

Rain rain, come baaaaaaaaack!

Friday, June 30th 2017

Walking

Just walking to get some errands, the tendon is still a bit tender, but overall it felt better. I soooo want to head to Whistler for a trail run, but as it stands right now I don’t think I’d be a happy camper.

So for the long weekend I may “sit down” tomorrow (do a bike ride, attend some Jazz Fest), try a run on Sunday morning and see how it feels and if I feel good on Monday morning I head up to Whistler. If it turns out it’s not better, then probably a long(er) bike ride instead.

Onward, upward as they say.

And this concludes June. See you all next month.