Been on the bike 3 days in a row since stadium stairs on Monday. Sat, did my usual bike sprint intervals 4 x 400m w/ 2:30 rest but it was slow and into a big headwind. Best was only 26.2 mph. Sunday, did the climb:
Roark's cove bike climb
Total time - 23:19
Max HR - 184
HR over 170 - 15:50
HR over 180 - 3:00
Avg HR - 167
Avg speed - 6.1 mph
This was my best of the year which is surprising because of my weight. Been hovering in the 146-147 lb range. Still far short of my post op PR of 22:04 that I did twice - end of July and in Nov. Hard effort, high avg HR, which included a 200 meter cool-down after the hill. But, it shows my fitness is improving.
Most importantly the knee feels stronger and I'm recovering ok from these workouts. I'll do stadium stairs again on Friday.
My weight has become a real issue. Woke up pushing 149 lbs this Mon morning. Although I'm eating generally low carb, and one main meal like fish and salad, I've been eating way too many nuts and dried / fresh fruit. I bought this nut sampler from Nuts.com and it was really addictive. Tasty nut varieties like trail mix, honey roasted, chocolate covered, etc... Done with that.
I did a brisk morning bike ride, just 2.5 miles including a few small hill sprints, only takes about 12 min and is a good morning wakeup. Pushes my HR to mid 150s and gets the blood flowing. Still, a whopping 148.5 lbs after the ride! Will probably fast today and do rower tonight at 9pm. A definite fat band has appeared.
Going to get some blood work Wed, check my liver enzymes and see if my markers have moved.
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