Monday at the track, did stretches, standard warmup, bands, drills, abs, pushups etc... I also discovered I can do backward running.
Then I got on the bike and did my standard sprint interval set. I was a bit tired after the track stuff so I couldn't stay on my feet for the last rep.
Bike sprints
4 x 440m w 2:30min rest - top speed: 28.2, 28.3, 28.2, 26.6 mph
143.0 after workout.
Tuesday
I did the type of resistance workout I need to bring my R knee back. 3 sets of leg extension and leg curls, light weight - 35 lbs, and single leg squats w/ 30 lbs x 15 + various other weights, and finishing with a 16 min Stairmaster.
I need to start gently pushing range of flexion and get the ham strength back.
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