Training Log Archive: TomNIn the 7 days ending Dec 17, 2016:
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Friday Dec 16, 2016 #
Road running 34:26 [3] 4.0 mi (8:37 / mi)
Neighborhood loop at noon. 27 degrees and overcast.
Core strength 40:00 [3]
Well, the 2 ultimate-playing daughters are home for winter break, so it's time for frisbee team exercises. Starting with Mei-An's team:
2 x {
30 squats
8 hamstring falls (nordic exercise)
20 single leg calf raises each side
20 clamshells each side
20 donkey kicks each side
20 fire hydrants each side
15 glute bridges
20 pushups
15 triceps dips
}
8 x abs exercises, 1 min each, continuous (no rest):
high flutter kicks
russian twists
plank
mountain climbers
bicycles
figure-8s
side plank
side plank other side
This was hard. I'm not too fond of the dips. And I failed in some of the abs and had to rest a bit.
2 x {
30 squats
8 hamstring falls (nordic exercise)
20 single leg calf raises each side
20 clamshells each side
20 donkey kicks each side
20 fire hydrants each side
15 glute bridges
20 pushups
15 triceps dips
}
8 x abs exercises, 1 min each, continuous (no rest):
high flutter kicks
russian twists
plank
mountain climbers
bicycles
figure-8s
side plank
side plank other side
This was hard. I'm not too fond of the dips. And I failed in some of the abs and had to rest a bit.
Wednesday Dec 14, 2016 #
Road running 36:42 [3] 4.3 mi (8:32 / mi)
shoes: Adrenaline 15
Got a little window in between meetings, so I went for a run, even though I had trouble finding time for lunch afterwards. Goddard perimeter road, low 40s and sunny, and everyone else I saw was in shorts.
Tuesday Dec 13, 2016 #
Road running 35:00 [3] 4.0 mi (8:45 / mi)
shoes: Adrenaline 15
I didn't want to run in the morning because I had some stuff at work I really wanted to finish today, but I got it done and got home for an early evening run, pretty dark by the end. It may be the last good day for a while, we'll have to see.
And when I got back from the run I found my watch, right where it should have been all along, so I won't have to keep fudging the time.
And when I got back from the run I found my watch, right where it should have been all along, so I won't have to keep fudging the time.
Sunday Dec 11, 2016 #
Orienteering race 53:50 [3] 5.5 km (9:47 / km) +150m 8:37 / km
shoes: Icebug olx 2nd
QOC Ball's Bluff Green. I felt good and ran well. The forest was in great condition. I kept really good map awareness until the last control, 11. Lost focus and followed random trails, which turned out to be a good route but it took me a while before I was certain again. First on Green.
Immediately afterwards Florence and I drove to Ithaca through deteriorating weather and got to Addie's place at 7:30. She's done tomorrow for the semester and comes back for winter break.
Immediately afterwards Florence and I drove to Ithaca through deteriorating weather and got to Addie's place at 7:30. She's done tomorrow for the semester and comes back for winter break.