Tibial Plateau Fracture

Personal Experience Kieran Kelly

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Recovery Path

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Date Exercise type Comments
12/02/2015 SURGERY
12/03/2015 4 WEEKS POST SURGERY
26/03/2015 LOAD BEARING 6 WEEKS POST SURGERY
1/04/2015 Bicycle First gym session. First successful rotation on bicycle

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  • Time minutes: 0.16
  • Distance kilometers:5.0
  • Level:1
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1/04/2015 PT First session with PT. Stretching and exercises.

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2/04/2015

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2/04/2015 Walk First long walk with no cruthces. Leg sore after gym work Wed

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  • Time minutes: 0.45
  • Distance kilometers:1.3
  • Level:slow
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3/04/2015 Swim Good Friday. First swim back in the ocean. Very nervous very slow

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  • Time minutes: 0.20
  • Distance kilometers:0.9
  • Level:slow
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3/04/2015 Bicycle Good Friday. First go on stationey bike at home. Very light resitance

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  • Time minutes: 0.30
  • Distance kilometers:3.0
  • Level:Front:Small ring Back 3rd cog
  • Average cadence: 60
  • Max cadence: 65
  • Average speed kph: 16
  • Max speed: 17
  • Seat height: n/a
3/04/2015 Walk Good Friday afternoon

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  • Time minutes: 1.50
  • Distance kilometers:4.2
  • Level:slow
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4/04/2015 Swim Easter Saturday Very rough but more confident. Leg sore. No other work. Shoulders sore

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  • Time minutes: 0.20
  • Distance kilometers:1.0
  • Level:slow
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5/04/2015 Walk Easter Sunday

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  • Time minutes: 1.00
  • Distance kilometers:2.6
  • Level:slow
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5/04/2015 Swim Two sets of ten laps. Second set of ten laps with flippers.

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  • Time minutes: 0.20
  • Distance kilometers:1.0
  • Level:slow
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5/04/2015 Bicycle Easter Sunday. Second go on stationey bike at home. Very light resitance

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  • Time minutes: 0.30
  • Distance kilometers:8.1
  • Level:Front:Small ring Back 3rd cog
  • Average cadence: 65
  • Max cadence: 68
  • Average speed kph: 17
  • Max speed: 19
  • Seat height: n/a
6/04/2015 Swim Easter Monday. No pain

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  • Time minutes: 0.40
  • Distance kilometers:1.4
  • Level:slow
  • Average cadence: With flippers
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6/04/2015 Walk Easter Monday. Tired at end

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  • Time minutes: 0.40
  • Distance kilometers:2.6
  • Level:moderate
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7/04/2015 Bicycle

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  • Time minutes: 0.15
  • Distance kilometers:5.5
  • Level:2
  • Average cadence: 70
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7/04/2015 PT Stretching and exercises.

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8/04/2015 Swim No pain hard to stand up. Body felt cold and very weak

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  • Time minutes: 0.40
  • Distance kilometers:1.4
  • Level:slow
  • Average cadence: With flippers
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8/04/2015 Walk

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  • Time minutes: 1.00
  • Distance kilometers:2.6
  • Level:slow
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9/04/2015 PT Flex to 130dd after 120dd cold. Max flex at last visit (Tuesday week ago was 120dd at end)

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  • Time minutes: 0.45
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9/04/2015 Bicycle

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  • Time minutes: 0.30
  • Distance kilometers:10.3
  • Level:Front:Small ring Back:4th cog
  • Average cadence: 70
  • Max cadence: 80
  • Average speed kph: 20.5
  • Max speed: 24.8
  • Seat height: n/a
10/04/2015 Bicycle

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  • Time minutes: 0.30
  • Distance kilometers:11 .5
  • Level:3
  • Average cadence: 70
  • Max cadence: 86
  • Average speed kph: 20
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11/04/2015 Swim With flippers. 500m swimming. 500m backstroke. 500m swimming

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  • Time minutes: 0.40
  • Distance kilometers:1.5
  • Level:slow
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12/04/2015 Swim Pacing Denise Elder. First good stretch out

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  • Time minutes: 0.40
  • Distance kilometers:1.0
  • Level:Medium
  • Average cadence: With flippers
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12/04/2015 Walk AM after swim. Partly on sand

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  • Time minutes: 2.00
  • Distance kilometers:5.0
  • Level:moderate
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12/04/2015 Walk PM Before dinner. To back beach/caravan park

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  • Time minutes: 1.00
  • Distance kilometers:0.4
  • Level:Slow
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14/04/2015 Swim Everyting sore. Leg sore from work at Bendalong. With flippers. 500m swimming. 500m backstroke. 500m swimming

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  • Time minutes: 0.40
  • Distance kilometers:1.5
  • Level:slow
  • Average cadence: Used kickboard for first time
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14/04/2015 Walk Tirted but no pain

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  • Time minutes: 1.00
  • Distance kilometers:4.2
  • Level:moderate
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15/04/2015 Swim Shoulders sore

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  • Time minutes: 0.40
  • Distance kilometers:1.4
  • Level:slow
  • Average cadence: With flippers
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15/04/2015 Bicycle Big step up from 3 to 4 and 5 . Couldnít sustain 70 RPM at 5 for whole time. About half and half

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  • Time minutes: 0.30
  • Distance kilometers:11 .5
  • Level:4 & 5
  • Average cadence: 70
  • Max cadence: 78
  • Average speed kph: 20
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16/04/2015

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16/04/2015 PT Flex to 133dd after 130dd cold. Leg virtually straight. Could not get finger underneath. Said Im not going too hard. Gilrs think I am

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  • Time minutes: 0.45
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Leg still very swollen. Dave bent my leg until it hurt

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16/04/2015 Bicycle Big step up. On front ring for the first time. Could not go much above 60rpm.

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  • Time minutes: 0.30
  • Distance kilometers:12.3
  • Level:Front:Big ring Back: 5th cog
  • Average cadence: 60
  • Max cadence: 75
  • Average speed kph: 24.5
  • Max speed: 30.6
  • Seat height: n/a
Sweat really pouring off for the first time since I got hurt

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17/04/2015 PT Walked to wharf for first time since accidnet. Caught Fast Cat.Stretching and exercises. Leg still swollen. Socks leave an indent in leg. No apparent increase in strength

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18/04/2015 Swim First swim without flippers for awhile. Shoulders sore. Still cant get sgoes on right foot esxcept for boat shgoes and hinking boots

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  • Time minutes: 0.25
  • Distance kilometers:1.1
  • Level:slow
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19/04/2015 Swim Jacvk Cox day. Talked on radio about Ga;;ip[olli and wheelchairs

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  • Time minutes: 0.25
  • Distance kilometers:1.0
  • Level:slow
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19/04/2015 Bicycle Bolto asdjusted bike yesterday. Moved seat forard checked pspotree. I thignetned the resisntacne slightly. Didnít move cogs.

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  • Time minutes: 0.30
  • Distance kilometers:12.7
  • Level:Front:Big ring Back: 5th cog
  • Average cadence: 62
  • Max cadence: 80
  • Average speed kph: 22.1
  • Max speed: 32
  • Seat height: n/a
Couldnít keep oit at 70rpm. My leg is incredibly itchy . Has been for about two weeks.

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Skin on right leg dry and flakey. Leg still like a post but some muscle defintion. Tired puuling right peadl up for the frist time. Really concentrated on gpussing hard down on right [edal;

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20/04/2015 Swim Blasting southerley. Malny very flat but raining. No one from BBC showed up so I did it on my own. Very dark when leaving Manly. Knee vbery sore in the eving. Think two consecvutive days with flippers is too much.

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  • Time minutes: 0.40
  • Distance kilometers:1.4
  • Level:slow
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Scratching my lower leg so much when iwent to bed I made it bleed. Very swollen.

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21/04/2015 Walk Leg feeling much better. Archilles tendon a bit sore. Driving rain. Massive satrorm surf coming into Manly. Only a few brave surfers out. Walking along listening to mark Knofler. Felt very alone.

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  • Time minutes: 1.00
  • Distance kilometers:4.2
  • Level:moderate
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21/04/2015 Bicycle This was pretty easy. Didnít push the cadecne too much.

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  • Time minutes: 0.30
  • Distance kilometers:12.7
  • Level:Front:Big ring Back: 5th cog
  • Average cadence: 65
  • Max cadence: 82
  • Average speed kph: 25.3
  • Max speed: 32.4
  • Seat height: n/a

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22/04/2015 Swim Leg very sore so decided not to use flippers. Also getting into water off ladder whould have been a hassle.

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  • Time minutes: 0.30
  • Distance kilometers:0.6
  • Level:slow
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Momnentous storm overnight but calmed donw a bit by the time we went in.

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22/04/2015 PT One leggest step ups

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22/04/2015 Bicycle Managed to sustain 70rpm on level 5 for first time. Even got into the 80’s on that level.

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  • Time minutes: 0.30
  • Distance kilometers:11 .65
  • Level:5
  • Average cadence: 74
  • Max cadence: 87
  • Average speed kph: 20
  • Max speed:
  • Seat height: 14
Very pleased with that. Could not do that even six days ago.

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Gilrs came over for dinner Wed night. Very concenrend about my leg. Blown up tight and sore. Sking flaking off.

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They think I have a DVT. Ive preobly been pushing knnew too hard

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23/04/2015 Walk Leg too sore and swolen to do anyting today. Slept in then Just walked down to the ferry and up to the office. .

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  • Time minutes: 0.4
  • Distance kilometers:1.3
  • Level:slow
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9 weeks since suregery

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24/04/2015 Swim Still morning glassy after storm which has blown out. See the sky again. Goden red sunrise

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  • Time minutes: 0.40
  • Distance kilometers:1.4
  • Level:slow
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Did not use flipper s and tried to psuh hard but shoulders began to hurt on way back to Manly. Only goihng half the spped I did befreo the accident. Hard to believe that a skiing

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accidnet could rujnin my swimminhg

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25/04/2015 Swim Anzac Day. Too sore to go to dawn service. Woke up- and leg and shoulders sore and stiff. Water absolutely filthy.

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  • Time minutes: 0.20
  • Distance kilometers:0.9
  • Level:slow
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Losing fitness it takes me so long to go around that 900m now seems a long way

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25/04/2015 Walk Leg felt a bit better when I got going. Achilles tendon very sore.

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  • Time minutes: 1.00
  • Distance kilometers:4.2
  • Level:moderate
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Don’t know how I’ve managed to damage that

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25/04/2015 Bicycle Leg very sore and swollen last couple of days. Achilles tendon very tight. Hurts when I walk. Found I had no energy on the bike today.

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  • Time minutes: 0.30
  • Distance kilometers:12.6
  • Level:Front:Big ring Back: 5th cog
  • Average cadence: 65
  • Max cadence: 76
  • Average speed kph: 23.5
  • Max speed: 31.4
  • Seat height: n/a
Still morning glassy after storm which has blown out. See the sky again. Goden red sunrise

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26/04/2015 Walk First double loopÖ. North Steyne-Shelley-Qunnscliffe SLSC-Shelley-North Steyne. Leg felt tired at the end but not that sore.

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  • Time minutes: 2.10
  • Distance kilometers:9.3
  • Level:moderate
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Pretty please with that. BBC weight for Age in the morning

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27/04/2015 Swim With Marg Carney. Leg so sore at night could not get to sleep. It was tight as a drums skin and really dry.

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  • Time minutes: 0.40
  • Distance kilometers:1.4
  • Level:slow
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Covered in small red lumps. Scratched for several hours and finally got up around midnight and put some moisturiser on. Got to sleep eventually

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28/04/2015 Walk Cleaners had left rubber shower mte folded up and i did not use it. First time for months. The reglai of a boken leg whhecahiurs crutches and barces are srting to fade away. the shower mat was tghe last one.By strange coincidence despite the bad night I’d had I managed to hyper-extend my right leg in the shower this morning for the first time since surgery. Had my first massage this afternoon then went for a walk. It felt great. She really got stuck into it

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  • Time minutes: 1.00
  • Distance kilometers:4.2
  • Level:moderate
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28/04/2015 Massage Walked down to Manly and had a massage of my bad leg for first time. Deep tissue massage.

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  • Time minutes: 1.00
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Felt really good afterwards. Walked out to Fairy Bower afterwards the home.

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29/04/2015 PT Step ups onto a platform both facing platform and standing side on. First attempt at lunges and some stretching of hip flexor tendons.

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  • Time minutes: 0.45
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First signs of life in my right quadriceps. Walked all over Neutral Bay looking for an adio shop that is no longer there. Leg stated to get tiried. Went to town to see CK’s barrister. Very stressful and up setting.

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29/04/2015 Bicycle This is first time I could do a session and keep the rate above 80roms for the entire half hour at level 5.

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  • Time minutes: 0.30
  • Distance kilometers:13.0
  • Level:5
  • Average cadence: 82
  • Max cadence: 95
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  • Seat height: 14
Major achievement. Got the cadence up into the 90s for the first time. Couldnít have done that a month ago.

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Personal trainer said the inflammation my be due to rejection of the metal in my leg or it could be a dermatalogical relating to the massage oils.

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29/04/2015 Walk Was going to catch a cab but decided to walk even though it was raining.

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  • Time minutes: 0.40
  • Distance kilometers:1.3
  • Level:slow
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Knee felt very good but skin very itchy when I went to bed. Had to get up and put cream on it. Couldnít stand this nay mnore. Decied I would see Dr Lim in the monring and get a scan.

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30/04/2015 PT Today was the three month anniversary since surgery. What a busy day. It was driving with rain when I woke up. Thursday is my day off work so I’d scheduled plenty to do. I started at 9 AM in the Honolulu Grill cafe with Martin Barnes my landlord I talk to him about potentially buying the apartment living in. Walked down in the rain to see Dave Shepherd the physiotherapist at 10am for my fortnightly treatment. He looked at my leg and I told him of my suspicions that I had a DVT. He said he didn’t thanks so but he would never say never. Got leg flexion to 135∞ when warmed up – thatís about 5 improvement in the last fortnight.

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Tried some one legged squats on my right leg. Got some way to go there. He agrrfed my leg was now srtaght and he manged to hyper extend it without any ddifuyclty. Showerd huim the dermatitis and he said it he hadnseen ahyting like it but did not think it was a DVT.

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30/04/2015 Walk Walked out to Fairy Bower In the rainafter seeing physion and then back to North Steyne. Really worried now about the potential for a DV to

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  • Time minutes: 1.00
  • Distance kilometers:4.2
  • Level:moderate
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Walk back to apartment picked up the car and drove to MossmanFor 12 noon appointment with podiatrist.. Picked u Orthocis at Mosman

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Saw Dr Lim at 1pm. He said it may be a DVT and tried to get me in for a scan that arvo. Couldnít fit me in so Im having it in the monting. Gave me medciaon for bowel paraists psicjked up at Balamoral after sime in the rain last saturdy.Lonmg day for three month anniversary

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Leg at night tight as a drum skin and starting to ooze a fluid. Covered in small bleeding welts and unbearably itchy. Read on internet that I may have e symptoms of Varicose Dermatitis which can result from a DVT. Skin on right leg inflamed and sore.

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1/05/2015 Swim With Denise and marg Carney. Marg dropped me at scan centre in Mosman on way to work. Raining

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Scan confirmed 3 clots in right calf. At least its good to know

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Sxawe matt Lyons. He prescvibed bood thinners and sent me to a valscualr specialit. I donít have to see him ujtil December.

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Began treatment for clots that afternoon after having difficulty finding medication – Xarelto ( Rivaroxaban) -at Chemists around Martin Place.

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Finahsed week with bo4rken leg paraistes in my gut and three boood closts. Cvant get worse than this

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2/05/2015 Swim Too wet to swim at Balmoral and did not feel up to it with bad guts. Did 10 x 50 freestyle with flippers. 10 x 50 on back with flippers and kickboard. 10 x 50 on front with kickboard and flippers and 10 x 50 freestyle no flippers

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  • Time minutes: 0.50
  • Distance kilometers:2.0
  • Level:slow
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2/05/2015 Walk Driving rain. No one about. Listeniong to John Prine.

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  • Distance kilometers:4.2
  • Level:moderate
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3/05/2015 Walk Still raining. Huge surf with some great waves. Wandered along watching boardriders and lsitgneing to John Prine

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  • Distance kilometers:4.2
  • Level:moderate
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Stopped at Jellyfisah for coffe and to read Saturday pare. Bumpoed into John Corr in Corse. No longer getting any benefit from wlaking. Not strensous enough. Got to start on spefici exerceis

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To all Boltyons to get blog underway. Did not do any cyuckliung on weekend

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4/05/2015 Walk Waering compressiopn stockgis for first time

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  • Time minutes: 0.4
  • Distance kilometers:1.3
  • Level:slow
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4/05/2015 Bicycle Felt very weak and cpould only hold it above 70bpm..Maybe the bvlood thinners or the excezma. Felt like I didnít want to do it for the frist time. For last 5 minutues crnaked it up to level 6/ managed to keep it above 70rpm and even got as high as 83rpm

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  • Time minutes: 0.30
  • Distance kilometers:11.8
  • Level:5+6
  • Average cadence: 72
  • Max cadence: 93
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Did dome stretching and step ups and lunges. Not sure if Im doing them correcltyonly seem to be exercsing my left leg.

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5/05/2015 Swim Swelling seems tobe going donw. First day of sunlight for awhiulke

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  • Distance kilometers:2.0
  • Level:slow
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20 x 50m freestyle with flippers.

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10 x 50m kickboard with flippers.

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10 x 50 freestyle

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Tried Allan Bolton’s blue shaped flippers. They are much easier on the knee than the square block flippers. Should have been using them from the start

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5/05/2015 Walk Beautiful evening rain all gone. Warm offshore wind blowing. Listening to Inside Llewellyn Davis soundtrack. Feeling very lonesome. This has been a very lonely experience. Bumped into Candice Cattell on way back with her son. She is a beautiful girl.

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  • Time minutes: 1.00
  • Distance kilometers:4.2
  • Level:moderate
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Barry Feyder rang to invite me on a walk at Katherine gorge in the NT in August. Its 5 days and a 17kg carry. I said yes. That will give me something to aim for. My Achilles’ tendon is very sore in the right leg. Leg very swooekn. Wore support stockings with a pair of shorts. i looked like some old man

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6/05/2015 PT Tuesday night was my worst night probely since I camce home from hospital. The excsma had moved from my legs to my groin and hasd started to appaer in my amrmpits. It even appeared in the back of my head. I treid runnbing Cesletene cream on it but to no avial. I think it only made it worse. Because its now in my groin and amrptis it must be something to do with the lympatic system so that mena the palte and screws in my legs must be causing some sort of allergic reation. I spemnt the night scrathcing. I could not get to sleep and lay their for about eight hours just scrtching. In tghe monring my sheets and pyjams were covered in blood. too tired to go for a swim so went strtgt to work. In depsertion during morning rang Matt Lyons secrearty told her the so0try. She said he was operting Wed and Thurtsday and seh would speka to him Friday. Im scared now that the palte is being rejected. Felling a bit aboandoned so also got onto Tanya Gilmors secrearty and she has orgainsed an appointmeent for Thursday. Catherine suggested I take some antihispaies. so I bought saome Telfast and starting taking those.

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Kept my gym appointmetn althogh verey tired.

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5 x cage stretches quads and tglutes. R and L leg?

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5 x Kinesius lunges quads and glutes R and L leg

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Moved onto leg machines for the first time. This was a big advance for me

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leg press single leg seat 4 15 ea leg 10kg x 3 sets

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leg extensions 15 eac leg x 5kg x 3 sets

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Suball hip drives ball at uppere back 15 x 3 sets

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suball stomach crunches ball lower back 15 x 3 sets

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stepups 10 each leg x 3 sets facing bench

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stepups 10 each leg x 3 sets sideon to bench bench

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6/05/2015 Bicycle 20 mins at level 5 and 10 mins at level 6. Manged to keep abover 70rpm for whole session. Got to 100rpm for first time since I got on bike.

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  • Time minutes: 0.30
  • Distance kilometers:12.2
  • Level:5+6
  • Average cadence: 76
  • Max cadence: 100
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  • Seat height: 14
1h 15 minutes of solod workout today. Left me exfchauted because of blood thinners and lack of sleep but I got thourhg it

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7/05/2015 Swim After no sleep the night before did not wake until 7am. Decided to walk to Manly for early swim. Set off in dark. Beautiful sunrise riots of colour. Swam at Manly… perfect autumn day no swell light offshore breeze blue sky. Water Autgum chilly not yet cold. Streak of blood down inside of right calf when I reached Manly Surf Club changeroom but leg looked much better. Did not appear to have been scratching during the night. Tanya Gilmour said it is a result of the trauma of surgery and it could be:

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  • Distance kilometers:1.4
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1) Preparation for surgery and drying effects of antiseptics

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2) Swelling caused by VT i.e. varicose Eczema which is a form of dermatitis

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3) Sun damaged skin on legs and age of patient.

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Fact that there is irritation under a metal watch espeically when skin is wet should not be of concern. Metal reaction could not be ruled out as leg is still swollen but this is a very rare complaint and unlikely in this case. Prescribed xxxx and keep taking antihistamines.

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7/05/2015 Walk Worked at home

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8/05/2015 Walk Marg drove me to town . This was first time Ive wlaked donw there then had a swim without having to drive

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8/05/2015 Swim

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  • Distance kilometers:1.4
  • Level:slow
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8/05/2015 Matt Lyons receptionist rang late in afternoon to say he could not help me said I should see my GP or go and see a dermatologist . I’ve been cut loose again. This feels like Canada again. Ortodpediec surgeons have a very narrow view pof their patient repsiblities. Vascualr and lympatic reacitons after surgey or dermatorltocial coamnpalints apparently aerent of concern to them

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9/05/2015 Swim Water still incredibnly dirty

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  • Time minutes: 0.25
  • Distance kilometers:1.1
  • Level:slow
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9/05/2015 Walk Laste afternoon. Sweeling deficntly goijg doewn in leg. Muscle definaiton increasing. Ezxcam virtuaaly all gone. Just using the Celestene cream

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  • Time minutes: 1.00
  • Distance kilometers:4.2
  • Level:moderate
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Very sore achiiles tnedon in my right leg

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10/05/2015 Swim After long day yesterdsay BBC meeoitng in morning and then Barry Feyders for dinner too tired to go to bbc.

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  • Distance kilometers:1.4
  • Level:slow
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10/05/2015 Walk Got up at 9am and went down and swam to Sheely on my own. No sell birght blue day. Bit bumpy

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Saw a shark cursing along

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Coffe with Amelai Walked homw.

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16/05/2015 Swim Water stank. Pushed hard. 10th out of 50 swimers off 7.5m. Heart poiuninbg bollb thiners

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  • Time minutes: 0.25
  • Distance kilometers:1.1
  • Level:slow
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Walk

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  • Time minutes: 1.00
  • Distance kilometers:4.2
  • Level:moderate
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17/05/2015 Swim

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  • Time minutes: 0.25
  • Distance kilometers:1.0
  • Level:slow
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Walk Came last. Blood thinners make me weary

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  • Time minutes: 1.00
  • Distance kilometers:4.2
  • Level:moderate
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19/05/2015 Walk Once in the morning to see the physio once in the afternoon just for a walk

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  • Time minutes: 1.00
  • Distance kilometers:4.5
  • Level:moderate
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19/05/2015 Walk Met a caprenter who was dragging aleg. He is having an immune sutemt problem and is trying to leanr to walk again

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  • Distance kilometers:4.2
  • Level:moderate
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Felt very soorry for him

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20/05/2015 Swim Wednesday. Incredibly tired whn I woke up hardly had the energy to walk dfown to Manly. Very flat. Red sunrise.

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20/05/2015 PT Decied to swim tgo North Steyne with Roz and jan. Sun burnished N steyen clubhouse goden when we reached there.Headed straight into work. Felt very lethargic in the gym. Practiced stepping down off a step onto front of left foot then onto heel. Did this about 3 sets x ten reps. Leg is amazingly weak. Tried to do some squats but not very well. Did 3 sets x 10 reps of 10kg bench press just using bad leg and then did 4 sets x 10 reps of leg flexes lifting the bar with two legs and lowering it with just the injured leg. Felt a bit better afterwards but too tired to do any bike. Been wearing the compression stocking.

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Too tired to go for swim. Stomach still upset from dirty water at Balmoral. Walked to Shelly and back then half hour on the bike.

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First time on 6th cog for whole session. Amazingly this seems to be the first time on the stationary bike for a month. Think I’ve been concentrating too much on swimming

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21/05/2015 Bicycle Pretty slow probably averaged 65 rpm Not strong. Something wrong. I think I’ve got the three month blues. Not seeing much imparivemeent tired all the time and feel crook and listless.

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  • Time minutes: 0.30
  • Distance kilometers:13.1
  • Level:Front:Big ring Back: 6th cog
  • Average cadence: 62
  • Max cadence: 73
  • Average speed kph: 26.2
  • Max speed: 33.2
  • Seat height:
Stomach upset from dirty water at Balmoral last weekend

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22/05/2015 Walk

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  • Time minutes: 1.00
  • Distance kilometers:4.2
  • Level:moderate
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22/05/2015 Swim

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  • Time minutes: 0.20
  • Distance kilometers:1.4
  • Level:moderate
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22/05/2015 Bicycle

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  • Time minutes: 0.30
  • Distance kilometers:12.8
  • Level:Front:Big ring Back: 6th cog
  • Average cadence: 65
  • Max cadence: 73
  • Average speed kph: 25.5
  • Max speed: 31.2
  • Seat height:
Ponded int eswell coming into Manly

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23/05/2015 Walk

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22/05/2015 Swim With Don McClean

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  • Distance kilometers:1.4
  • Level:moderate
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24/05/2015 Walk First time with pack on 7kgs. Achilles tendon very sore at end

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24/05/2015 Swim

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  • Time minutes: 0.20
  • Distance kilometers:1.4
  • Level:moderate
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24/05/2015 Walk It now takes me only between 15 and 20 minutes to walk down to Manly

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  • Time minutes: 0.55
  • Distance kilometers:4.2
  • Level:moderate
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25/05/2015 Swim

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  • Time minutes: 0.30
  • Distance kilometers:1.4
  • Level:moderate
  • Average cadence:
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25/05/2015 Walk

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  • Time minutes: 0.35
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  • Level:moderate
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26/05/2015 Swim

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  • Time minutes: 0.30
  • Distance kilometers:1.4
  • Level:moderate
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27/05/2015 Swim

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  • Time minutes: 0.30
  • Distance kilometers:1.4
  • Level:moderate
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27/05/2015 PT No bike Stpping up and down onto a rubber hissperical bal. Really difficut.

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  • Time minutes: 0.45
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Leg presses 15reps @10kg 3 times Leg flexes with twolegs 12 reps at 10kgs holding at top withone leg.

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Hamstring flexes on machine. 10reps at 5kg three sets.

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29/05/2015 Swim

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  • Time minutes: 0.30
  • Distance kilometers:1.4
  • Level:moderate
  • Average cadence:
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29/05/2015 PT Had a slack day yesterday. For virutallythe first ime since I got wieght beareing I did abslutley nothg. No swim no bike no gym. Wakked to the ferry and wlaked home. Achilles tendon very sore. Dedcided to have a good hit out in the gym.

Additional Information

  • Time minutes: 1.00
  • Distance kilometers:
  • Level:
  • Average cadence:
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  • Max speed:
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  • Stretch frame lunges 5 reps each leg x 3 sets
  • Kinesis frame lunges 5 reps each leg x 3
  • Small box steps ups front 20 x 2 sets
  • Small box steps ups front 20 x 2 sets
  • Small box steps ups sidet 20 x 2 sets
  • Small box steps ups side 20 x 2 sets
  • Leg Press 10kg x 15 reps
  • Leg Press 10kg x 10 reps x 2 sets
  • leg extension 10kg x 15 reps
  • leg extension 10kg x 20 reps
  • Leg curl 10kg x 20 reps x1
  • Leg curl 10kg x 15reps x2
  • Leg curl 10kg x 10 reps x1
  • The leg curl machine has to be treated with care
  • I had been doing 5kg and raised it to 10kg. Did exercise on each leg independently
  • Hamstring in left leg very sore in the afternoon and a bit stiff the following day
30/05/2015 Swim Extensively Gimballed trying to catch Jackie Bourne who got out half way through the race. I did not discover this until I was back on the beach

Additional Information

  • Time minutes: 0.25
  • Distance kilometers:0.9
  • Level:fast
  • Average cadence:
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  • Average speed kph:
  • Seat height:
30/05/2015 Bicycle First time Managed to get on to the 7th cog

Additional Information

  • Time minutes: 0.30
  • Distance kilometers:12.8
  • Level:Front:Big ring Back: 6th/7th cog
  • Average cadence: 65
  • Max cadence: 73
  • Average speed kph: 25.5
  • Max speed: 31.2
  • Seat height:
Hamstring still sore but definitely getting stronger

Additional Information

  • Time minutes:
  • Distance kilometers:
  • Level:
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11/06/2015 Swim F1.8k – very slow, who cares

Additional Information

  • Time minutes: 0.30
  • Distance kilometers:12.8
  • Level:Front:Big ring Back: 6th/7th cog
  • Average cadence: 65
  • Max cadence: 73
  • Average speed kph: 25.5
  • Max speed: 31.2
  • Seat height:
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