Last session was on December 21st, the day prior to my knee surgery.  The surgery was uneventful, and my recovery has been smoother than I ever imagined it would be.

I saw the doctor yesterday and he took out the stitches from the 3 ludicrously small incisions and said I was free to abuse my knee in any way I see fit.

My plan for today was to test things out with a 10 minute warmup, do 20 minutes at about 200W (which is where I’d like to be for a marathon when I am trained, and then a gradual 10 minute cool down.

It worked out great.  No pain.  My fitness has declined, but not as badly as I feared it would, and the best news to me was that my drive length was with 2cm of where I was before my knee was injured.

The warmup was a classic 16/18/20/18/16 L4 format.

Workout Summary - media/20170105-185444-sled_2017-01-05T07-15-22ZEST.strokes.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|02409|10:03.0|02:05.2|179.2|17.8|130.7|143.0|13.5
W-|02412|10:03.0|02:05.0|178.3|17.7|130.2|143.0|13.6
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|143.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00469|02:00.0|02:08.0|163.6|16.0|107.0|121.0|14.6
01|00479|02:00.0|02:05.2|177.1|18.0|126.3|131.0|13.3
02|00495|02:00.0|02:01.3|195.6|19.8|136.4|140.0|12.5
03|00485|02:00.0|02:03.8|184.9|18.2|140.2|142.0|13.3
04|00484|02:03.1|02:07.1|170.7|16.6|141.0|143.0|14.2

Then into the main set.  20 minutes at 200W, and then a cool down.  I was a little bummed that my HR went as high as it did during the 20 minute set, but I was not really surprised.

Workout Summary - media/20170105-185524-sled_2017-01-05T07-27-52ZEST.strokes.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07393|30:00.0|02:01.7|195.3|19.9|156.8|167.0|12.4
W-|07398|30:00.0|02:01.7|194.2|19.9|157.0|167.0|12.5
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|167.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01012|04:00.0|01:58.5|204.6|20.5|140.3|151.0|12.4
01|01003|04:00.0|01:59.6|204.8|20.7|152.3|156.0|12.1
02|01000|04:00.0|02:00.0|202.2|20.9|157.3|160.0|12.0
03|01003|04:00.0|01:59.6|204.6|20.7|160.7|165.0|12.1
04|01006|04:00.0|01:59.3|206.1|20.9|163.8|167.0|12.0
05|00246|01:00.0|02:02.1|192.0|20.1|165.9|166.0|12.2
06|00484|02:00.0|02:04.1|183.3|19.1|162.8|165.0|12.7
07|00713|03:00.0|02:06.2|174.7|18.0|161.8|167.0|13.2
08|00931|04:00.0|02:08.9|163.3|17.2|158.9|162.0|13.5

 The good news was drive length.  About the same as before

Tomorrow:  No workout