Week 50

Week of December 12

Runs/mileage: 4/25

Rides/mileage: 2/41

X-training time: 3:12

Training time: 9:01

Resting HR: 58

Average weight: 173.1

Sleep score: 70

Stress level: 31

Monday

Resting HR 59. Sleep score 65 Fair. Body battery 74/12. Weight 172.6.

NTC Restorative Yin

Lunch Run

Relative effort 31. 5.47 mi. Time 50:01. Avg Pace 9:08 /mi. Total Ascent 174 ft. Avg HR 145 bpm.

Niggles: None

Core with Heather Maclean

Fight Club #3 Back: Pull ups BW 5 Assist 80 20. Seated Row 70 1x20 80 1x15 90 1x12. Lat Pulldown 70 1x20 80 1x15 90 1x10. KB row 30 1x6 2x8.

Tuesday

Resting HR 60. Sleep score 44 Poor. Body battery 46/20. Weight 172.5.

NTC Gentle Yoga

Fight Club #4 Shoulders: Kneeling Arnold press 20 3x15. Laterals 10 3x15. Front raises 10 3x10.

MRI Findings

Ligaments: The cruicate and collateral ligaments are intact.

Menisci and Femoral-Tibial Hyaline Cartilage: A posterior horn medial meniscus inner margin undersurface tear is present. Mild medial femoral condyle chrondral thinning is present. Mild lateral meniscus inner margin body and posterior horn fraying is present. Mild superficial lateral femoral condyle and lateral tibial plateau chrondal fibrillation.

Patellofemoral Joint and Extensor Mechanism: Patellofemoral alignment is within normal range. 7 mm x 12 mm area of full-thickness chondral thinning is present in the central to medila trochlea with mild subchondral marrow edema. Deep chondral thinning of the inferior-medial patellar facet and median ridge is present with mild subchondral marrow edema. The quadriceps and patellar tendons are intact.

Osseus/Bone Marrow: No fracture or aggressive marrow replacing lesion.

General: Mediun knee joint effusion. No soft tissue mass.

Impression:

1. Posterior horn medial meniscus inner margin undersurface tear. Mild medial femoral condyle chrondral thinning.
2. Mild lateral meniscus inner margin body and posterior horn fraying. Mild lateral compartment chrondal fibrillation.
3. 7 mm x 12 mm area of full-thickness chondral thinning in the central to medila trochlea and deep chondral thinning of the inferior-medial patellar facet and median ridge. Mild patellofemoral subchondral marrow edema.
4. Mediun knee joint effusion.

I am overwhelmed with this diagnosis and I'm not sure how to move forward. I did begin taking glucosamine chondroitin. It might be a little late for that but it is something.

Zwift - Neokyo All-Nighter in Makuri Islands

Relative effort 13. 19.34 mi. Time 1:00:08. Avg Speed 19.3 mph. Total Ascent 659 ft. Avg HR 124 bpm.

Niggles: None or left knee. Is it possible to have more discomfort after hearing bad news?

Wednesday

Resting HR 60. Sleep score 75 Fair. Body battery 66/34. Weight 173.0.

Knee Rehab: Clams with band 3x15. Mini squat with band 3x15. Eccentric bridge 3x10. Wall sits 1x30s 2x45s. Straight leg raise 3x15. TKE 3x15.

Zwift - Volcano Circuit in Watopia with Miguel

Relative effort 13. 21.62 mi. Time 1:00:06. Avg Speed 21.6 mph. Total Ascent 561 ft. Avg HR 127 bpm.

Niggles: My knee complained a little at the start but was fine by the end.

Ice legs left only x 2

Thursday

Resting HR 56. Sleep score 78 Fair. Body battery 84/23. Weight 172.5.

Glute and Core Strength added kneeling quad and hip flexor stretch x 1 minute

Evening Run #1

Relative effort 5. Kinvara 10. 2.12 mi. Time 19:26. Avg Pace 9:09 /mi. Total Ascent 24 ft. Avg HR 138 bpm.

Niggles: It didn't feel great but it was a run and I love running.

Evening Run #2

Relative effort 37. Triumph 18. 4.00 mi. Time 35:28. Avg Pace 8:51 /mi. Total Ascent 40 ft. Avg HR 152 bpm.

Niggles: None

Ice legs left only

Friday

Resting HR 58. Sleep score 76 Fair. Body battery 69/25. Weight 171.8.

Quick Loosen Up with Nikki Hiltz

Hill Repeats

Relative effort 18. 7 x 100m (0:27, 0:26.5, 0:25.9, 0:26.1, 0:24.4, 0:23.2, 0:24.6).

Niggles: No knee pain but I can tell something is up, maybe I feel some swelling.

Iced left knee

Saturday

Resting HR 58. Sleep score 84 Good. Body battery 79/8. Weight 173.5.

Pre-Run: leg swings, band moves, and dynamic stretch

CHKM Group Run

Relative effort 31. 8.65 mi. Time 1:20:01. Avg Pace 9:15 /mi. Total Ascent 322 ft. Avg HR 142 bpm.

Niggles: A couple pangs of pain

Iced left leg

Phtsical Therapy: Jacob thinks the popping is due to the swelling and I now have been wrapped to reduce swlling. Home exercises are: Lunge with knee over toes. Lateral lunge and jump. Deadlifts. 24’ step ups. Wrapped knee to decrease swelling.

Sunday

Resting HR 58. Sleep score 65 Fair. Body battery 67/16.

Fight Club Chest: Push-ups 3x13. Smith Bench press 75 3x11. Chest Press 60 3x12. Smith Incline press 45 2x15 55 1x15. Cable fly 12.5 3x15.0

Top Golf and too many beers.