Training Log Archive: OslugIn the 31 days ending Aug 31, 2014:
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Sunday Aug 31, 2014 #
10 AM
road biking 1:14:04 13.86 mi (5:21 / mi) +815ft 5:04 / mi
ahr:108 max:135 shoes: SIdi
Riverton to Colebrook and back. New chain and cassette worked nicely until I 'adjusted' the shifter. Third ride of the year. I need a different seat.
Saturday Aug 30, 2014 #
strength 50:00 [3] 5000.0 mi (1 / mi)
Shoulders with candle weights, PB's beginners', Lucy's hip stabilizers with therabands and rope.
1 PM
walking 1:39:42 4.32 mi (23:05 / mi) +404ft 21:12 / mi
ahr:90 max:121
Friday Aug 29, 2014 #
strength 35:00 [3]
shoulders with the candle weights (1.5#ish), PB's beginners'.
road biking 45:00 [1] 9.0 mi (5:00 / mi)
shoes: SIdi
River Roads loop. Bad stuff going on with chain/derailleurs (sp?). After nearly killing myself a couple times, diagnosed problem with a single link when on the middle chain ring. Worked fine on other two, so finished ride on those. Second ride this year. Bike's now in shop. Link bent and pin working itself out. Mechanic says Time for a new chain and cassette. Maybe 2000 miles on them, including a 700-mile tour and few trips into the salt spray of Hawaii. I have not been good at keeping them clean, and the chain gets tweaked during folding when I'm not careful.
Thursday Aug 28, 2014 #
strength 35:00 [1]
shoulders and PB's beginners'. Work still interfering. Grr.
Wednesday Aug 27, 2014 #
strength 35:00 [1]
shoulders with about 1.5# weights. Peggy Brill's begineers.
work interfered with putting my bike together and getting out for a ride.
work interfered with putting my bike together and getting out for a ride.
walking (red trail) 43:00 [2] 2.5 mi (17:12 / mi)
shoes: saucony whites
Quick jaunt during the thunder. Muggy.
Sunday Aug 24, 2014 #
strength (shoulders, core) 35:00 [1]
Shoulders with 2# weights. Peggy B's beginner core.
10 AM
walking 7:58 0.33 mi (24:09 / mi) +215ft 14:56 / mi
ahr:87 max:122 shoes: Sportiva blue trailers
Walk with (behind) the group to the mass start.
orienteering (mountain-O) 3:47:51 ** 9.09 mi (25:04 / mi) +1845ft 21:01 / mi
ahr:106 max:144 spiked:1/2c shoes: Sportiva blue trailers
Dan and I started the mountain-O today, with no intent to finish, esp after looking at the map. The new mapping was beautiful - none done by hand except where Ian ensured shrub thickets were mapped correctly around one of the controls. Ian will share the part above our house if we'll put on a mountain-O. 18 km straight line; the winner covered 16 miles, and 5,000 ft vertical. I aspire to doing that, but in twice the time he took. We went to the first two controls, then headed back to the beer and soup, covering 9 miles (in the same time the winner covered the 16). It was raining lightly and blowing strongly down Rabbit Creek valley and prob in the 50s. I took extra clothes so was generally happy. The blueberries were abundant. Dan and I were both pretty gimped up, so this was a perfect stroll, and took us through some new terrain. And inspired at least me. And one big bear sighting, but too far away to know whether black or brown. Piriformis/sciatic thing slowed me a bit, but much less than my general fitness. Not sure where the achey hips are coming from either -- yesterday and today.
Saturday Aug 23, 2014 #
walking 45:00 [1] 1.0 mi (45:01 / mi)
Airboat trip up Placer Valley. Left the boat to walk to the railroad to see how they were 'fixing' the flood damage and sedimentation that has filled in the channel under the bridge. Beautiful day of high clouds, little wind, no bugs. The trip reminded us that we need to get out more. We are WAY too comfortable at home.
strength (shoulders, full set) 20:00 [1]
With 2# weights
Thursday Aug 21, 2014 #
strength (shoulders +2# weights) 20:00 [1]
Wednesday Aug 20, 2014 #
6 PM
walking 23:17 1.42 mi (16:24 / mi) +57ft 15:48 / mi
ahr:88 max:137 shoes: saucony whites
A little walk to blow the work day out of my brain before dinner guests arrive. Achey hips.
Tuesday Aug 19, 2014 #
Note
If I had remembered how many days in a row I had reportable exercise (24!), I wouldn't have skipped Tuesday...
Monday Aug 18, 2014 #
7 PM
strength 40:00 [3]
Shoulders w 2 # weights.
Peggy's beginner core.
My shoulders are definitely feeling better -- don't hurt at night.
My sciatica issue does not appear to have suffered from the hike yesterday. Iced this a.m.
Peggy's beginner core.
My shoulders are definitely feeling better -- don't hurt at night.
My sciatica issue does not appear to have suffered from the hike yesterday. Iced this a.m.
Sunday Aug 17, 2014 #
stretching 10:00 [0]
Chicken stretches for piriformis, other leg/hip stretches. 'Flossing' the sciatic nerve.
11 AM
strength (core, hips) 1:10:00 [2]
Shoulders w 2# wts. Peggy Brill's beginner routine. Lucy's hip coordinators with the ball, PLUS Lucy's kneeling hip stabilizers. A video about transmission line structures kept me entertained (no formulas or terms I didn't understand, plus a helicopter placing the structures).
3 PM
hill hiking 3:03:37 8.27 mi (22:12 / mi) +2219ft 17:42 / mi
ahr:104 max:137 shoes: Sportiva blue trailers
I decided to see what hiking would do to my piriformis/sciatica issue. It hurt except for when my poor fitness hurt more. Icing it now. Another beautiful day, and the blueberries are on the near side of ready to be picked.
I think I'm ready for some new shoes; uppers seem particularly soft.
I think it was 1:37 to the top. 10 minutes on top. Sped down, hoping to do the RT in <3 hrs.
I think I'm ready for some new shoes; uppers seem particularly soft.
I think it was 1:37 to the top. 10 minutes on top. Sped down, hoping to do the RT in <3 hrs.
Saturday Aug 16, 2014 #
strength 1:10:00 [2]
Shoulders w/ 2# wts, Peggy's beginner core, Lucy's basic core, Lucy's core/hip stabilizers - 1st half.
Friday Aug 15, 2014 #
walking 35:00 [3] 2.1 mi (16:42 / mi) +221ft 15:11 / mi
shoes: Sportiva blue trailers
Piriformis-sciatica thing hurts and I'm not happy about it. And fat. And tired from a week of work so didn't even rally for strength work while learning about high-voltage AC power transmission (which really required full attention anyway).
Thursday Aug 14, 2014 #
strength 1:20:00 [1]
Peggy B's beginners, shoulders with 2# weights, Lucy's easy core, AND ...ta da... finally tied up the various necessary therabands and did a partial set of Lucy's killer oblique ab/hip stabilizer exercises. One side seems distinctly weaker or less coordinated than the other, so I think this will help cure and prevent further issues with my current piriformis/sciatic pain. Tonight learned about turbines, bearings, lubrication.
Wednesday Aug 13, 2014 #
strength 40:00 [1]
Peggy's beginner core program, shoulders with 2# weights. While learning about boilers and steam.
Tuesday Aug 12, 2014 #
Event: ARCT: High School-O
orienteering 57:00 [1] ** 2.73 mi (20:53 / mi)
10c
Score-O. With Donna, walked most because of sciatic thing.
Monday Aug 11, 2014 #
6 PM
walking 1:23:10 3.94 mi (21:06 / mi) +447ft 19:04 / mi
ahr:89 max:123
walk with donna.
Sunday Aug 10, 2014 #
6 PM
walking 49:50 2.42 mi (20:35 / mi) +365ft 18:01 / mi
ahr:96 max:130 shoes: Sportiva blue trailers
Afternoon walk. We whined a little about it being 'muggy'. In reality, it's probably 68 with a rel hum of 60%..
My sciatic nerve - piriformis pain indicates I won't be trotting for a while.
Also did a walk to our best currant-picking site - which was hydroaxed since we were there a year ago, so no luck. Then I spent 45 min pulling an invasive grass from the roadside at the top of our driveway; not sure whether I'll win that battle. Good arm and hand strength workout (and core) - should pull more with my left hand to enhance compass/map-holding capacity.
I'm pleased with the number of days in a row there is SOME form of exercise on my log.
My sciatic nerve - piriformis pain indicates I won't be trotting for a while.
Also did a walk to our best currant-picking site - which was hydroaxed since we were there a year ago, so no luck. Then I spent 45 min pulling an invasive grass from the roadside at the top of our driveway; not sure whether I'll win that battle. Good arm and hand strength workout (and core) - should pull more with my left hand to enhance compass/map-holding capacity.
I'm pleased with the number of days in a row there is SOME form of exercise on my log.
Saturday Aug 9, 2014 #
6 PM
walking 48:40 2.19 mi (22:14 / mi) +257ft 20:00 / mi
ahr:87 max:123 shoes: Sportiva blue trailers
Lovely walk.
Spent a chunk of the day trying to register voters at the Weed Smackdown and the Alt Energy Fair. Got one that I think will vote, one that probably won't vote, and a couple registration updates. I need to work on my spiel, as well as become generally more informed. One guy told me he's voting 'no' on the referendum that would raise taxes for 'big oil', and asked how I was planning to vote ('yes'). Then he asked why I was planning to vote that way. I felt pretty ignorant trying to explain my rationale (based more on gut feeling and endorsements than actual knowledge of the tax structure). We both heartily agreed how lucky we are to be able to vote, and to have an open discussion about the issues.
Spent a chunk of the day trying to register voters at the Weed Smackdown and the Alt Energy Fair. Got one that I think will vote, one that probably won't vote, and a couple registration updates. I need to work on my spiel, as well as become generally more informed. One guy told me he's voting 'no' on the referendum that would raise taxes for 'big oil', and asked how I was planning to vote ('yes'). Then he asked why I was planning to vote that way. I felt pretty ignorant trying to explain my rationale (based more on gut feeling and endorsements than actual knowledge of the tax structure). We both heartily agreed how lucky we are to be able to vote, and to have an open discussion about the issues.
Friday Aug 8, 2014 #
6 PM
walking 59:21 [3] 2.79 mi (21:14 / mi) +322ft 19:09 / mi
ahr:89 max:124 shoes: saucony whites
Walk with Dan. Stride and speed somewhat limited by my painful back side.
7 PM
strength (shoulders, core) 50:00 [1]
Full set of shoulders with 2# weights. My shoulders feel quite different from a month ago. My upper back is feeling pretty strong.
And my new Peggy Brill core workout.
While watching video about Power Plant Basics.
And my new Peggy Brill core workout.
While watching video about Power Plant Basics.
Thursday Aug 7, 2014 #
walking 1:10:00 [2] 4.0 mi (17:30 / mi)
shoes: saucony whites
Walk at lunch with Shannon M. Couldn't stride very long due to piriforms/sciatic thing...
Wednesday Aug 6, 2014 #
Event: ARCT: Regan’s UAA Sprint-O
5 PM
orienteering race 41:49 ** 1.63 mi (25:39 / mi) +59ft 24:48 / mi
ahr:110 max:138 16c shoes: Sportiva blue trailers
Sprint at UAA. Between 2 and 3, whatever butt muscle that's been hurting pulled/went into spasm/whatever that really hurt. PT Sandy thinks piriformis is inflamed and probably squeezing sciatic nerve. Not sure what the cure will be yet.
Tuesday Aug 5, 2014 #
strength (shoulder, core, etc) 1:10:00 [3]
weight:142lbs
PBs, shoulders w 2# weights, Marie-Cat's strength for Oers. I'm starting to feel little benefits (in upper back) from being a bit more persistent on the strength training. (And my arms aren't quite as fluffy-looking.)
Also rolling around on a tennis ball for the hip rotators.
Also rolling around on a tennis ball for the hip rotators.
Monday Aug 4, 2014 #
strength (shoulders) 25:00 [1]
Today, watched Basic Electricity Review. Got a bit lost at inductance and capacitance. Chose to actually pay attention rather than do my Peggy Brill cores, which still require some concentration.
Sunday Aug 3, 2014 #
strength (shoulder, core) 50:00 [1]
full set of shoulders, some with 2# weights.
full Peggy Brill beginner core program.
Lots of rolling my very painful hip rotator over a tennis ball.
full Peggy Brill beginner core program.
Lots of rolling my very painful hip rotator over a tennis ball.
Saturday Aug 2, 2014 #
2 PM
strength (core) 30:00 [1]
Worked my way thru Peggy Brill's beginner core routine. Woke up feeling tired and with a tweaked neck. Lounged around and took a nap before deciding to not ascend Near Point today.
6 PM
trail trotting 37:51 2.63 mi (14:24 / mi) +337ft 12:51 / mi
ahr:119 max:148 shoes: Sportiva blue trailers
Beautiful summery day. While the stats say we had record-high rainfall in both June and July, I remember little but these gorgeous days since early May. Shorts and a tank top! Sure didn't feel good or go fast, but I was out there. Walked the three hills on the gas line, of course. Hip rotator didn't hurt for a couple days, but started up again a couple hours before this trot. Working out the knots with a tennis ball is pretty effective.
Friday Aug 1, 2014 #
strength (shoulders, core) 50:00 [1]
One full set of shoulders plus Lucy's easies while watching video about switchyards and substations. Gorgeous day, but I came home from work and had beers on the deck with Jodie A instead of a trot.