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Training Log Archive: kensr

In the 31 days ending Jul 31, 2014:

activity # timemileskm+mload
  Strength14 9:45:001715.0
  Walking11 9:40:00 13.5(42:58) 21.72(26:42)580.0
  Stretching23 4:35:0055.0
  Total44 24:00:00 13.5 21.722350.0
  [1-5]25 20:00:00
averages - weight:161lbs

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Thursday Jul 31, 2014 #

8 AM

Stretching (PT) 45:00 [0]

9 AM

Strength 30:00 [3]

Then on to Rec Center for exercise:
2 sets x 20 arms, legs on machines
Leg presses, 6 pullups (sore)
Wall wgts 2 x 50 @ 20#
7 PM

Walking (Kingdom Valley) 1:00:00 [1] 2.0 mi (30:00 / mi)

Checking the end of the trails. Will have to clear brush on neighbor's section.

Wednesday Jul 30, 2014 #

6 AM

Stretching 15:00 [1]

Some strength for quad mixed with stretching.
6 PM

Stretching 10:00 [1]

More strength and stretching.

Tuesday Jul 29, 2014 #

6 AM

Stretching 10:00 [0]

11 AM

Strength 20:00 [1]

PT with trainer. Into some simple strength exercises now.
4 PM

Strength (Rec Center) 35:00 [3]

Easy round of exercises on machines
Leg press 20 x 120# R leg; 0# eccentric L leg, lowering only
Wall wgt 100 x 20#

Monday Jul 28, 2014 #

6 AM

Stretching 10:00 [0]

Sunday Jul 27, 2014 #

6 AM

Stretching 10:00 [3]
weight:160lbs

Saturday Jul 26, 2014 #

6 AM

Stretching 10:00 [0]

4 PM

Strength (Rec Center) 40:00 [3]

Elbow sore, so skipped pullups and did 2 x 20 reps on machines at moderate wgts.
Back sore lately, too, so skipped the situps. Too much work removing slash on the ski trails, not to mention my horrible stride with one leg locked rigid.
Leg press had 110# on it, so did that on R leg x 2.
Wall wgts, used cycling gloves with the 'biners and that was good, 2 x 100 at 15# plus 20 x 20#, all at quick tempo.

Friday Jul 25, 2014 #

7 AM

Stretching 10:00 [0]

Thursday Jul 24, 2014 #

6 AM

Stretching 10:00 [0]

4 PM

Walking 45:00 [1] 1.0 mi (45:01 / mi)

Wednesday Jul 23, 2014 #

6 AM

Stretching 10:00 [0]
weight:162lbs

8 AM

Walking (Kingdom Valley) 1:00:00 [1] 1.5 mi (40:00 / mi)

Full route of upper trails, including existing trail to end of neighbor's property.
5 PM

Strength (Rec Center) 1:15:00 [3]

3 sets x 20 reps on machines for arms, leg
3 x 20 crunches on inclined board
3 x 10 pullups
3 x 20 R leg press @ 90#
2 x 100 wall wgts @ 15#; ditched the handles and just grabbed carabiners on the cables

Tuesday Jul 22, 2014 #

Walking (Kingdom Valley) 45:00 [1] 1.0 mi (45:01 / mi)

Update on trail status. Loggers have moved onto neighbor's property, but are still using my road and landing for log piles. Upper new trails have final grading done and now need me to groom them with the york rake.
6 AM

Stretching 10:00 [0]

Monday Jul 21, 2014 #

6 AM

Stretching 10:00 [0]

7 PM

Strength (Rec Center) 30:00 [3]

Not really in the mood, but gave it a shot anyway. R elbow had a muscle tweak doing pullup, so only 2 sets of 5 today.
2 x 20 crunches, leg presses
1 x 20 on the machines, easy wgts on the triceps and biceps
100 reps on wall wgts @15#

Sunday Jul 20, 2014 #

Note

L elbow has some pain, probably due to high reps of extensions and other arm work. Applied some Voltaren (rub on NSAID) and that made symptoms go away. Will back off on elbow exercise for awhile; don't want to end up like the one-arm double pole queen.
C • one-armed double pole queen 1
6 AM

Stretching 10:00 [0]

Saturday Jul 19, 2014 #

Event: CNYO - ROGAINE XXIV
 
6 AM

Stretching 10:00 [0]

Friday Jul 18, 2014 #

6 AM

Stretching 10:00 [0]

5 PM

Strength (Rec Center) 55:00 [3]

Felt good, lowered wgt slightly on some and upped to 3 sets of 20 reps arms, leg, crunches, leg extension
3 x 10 pullups
Wall wgts 75 @ 20#

Thursday Jul 17, 2014 #

6 AM

Stretching 10:00 [0]

Wednesday Jul 16, 2014 #

6 AM

Stretching 10:00 [0]

12 PM

Strength (Rec center) 40:00 [3]

After PT session
Usual arms, legs, core 2 x 20
Pull-ups 2 x 10
Wall wgts 50@ 20#

Tuesday Jul 15, 2014 #

6 AM

Stretching 10:00 [0]

Monday Jul 14, 2014 #

7 AM

Stretching 15:00 [0]

Calves and hamstrings; adductor and abductor strength lifts.
C • ROM 2
3 PM

Strength (Rec Center) 50:00 [3]
weight:161lbs

2 sets x 20 arms, legs on machines, plus inclined crunches, Russian twists, R leg presses @ 45#
2 x 10 pullups
100 wall wgts @ 20#

Sunday Jul 13, 2014 #

Stretching 10:00 [0]

Friday Jul 11, 2014 #

6 AM

Stretching 10:00 [0]

2 PM

Walking (Kingdom Valley) 45:00 [1] 1.0 mi (45:01 / mi)

Strength (Rec Center) 45:00 [3]

2 x 20 arms and leg; 2 x 10 pullups; 50 arm pulls

Thursday Jul 10, 2014 #

Stretching 10:00 [0]

Wednesday Jul 9, 2014 #

Stretching 10:00 [0]

ROM for quad with strap. Stretching calves and hamstrings, too. Isometric for quad. Hip abduction and adduction.

Strength (Rec Center) 45:00 [3]

Two sets x 20 arms and leg, crunches.
2 x 9 pullups

Walking (Kingdom Valley) 45:00 [1] 1.0 mi (45:01 / mi)

Tuesday Jul 8, 2014 #

Walking (Kingdom Valley) 1:00:00 [1] 1.0 mi (1:00:01 / mi)

Check on logging. Around Pines picking slash off the trails.

Note

PT session on leg. Goal is 90 degree flex by end of month. Tested at 40, then did some easy stretching. On recheck had 70 degree flex. So progress already. No active quad exercising for awhile.

Note

Heading towards energy independence, Zeus and Thor.
C • Zeus 7

Monday Jul 7, 2014 #

1 PM

Walking (Kingdom Valley) 1:00:00 [1] 1.5 mi (40:00 / mi)

Checking on logging and trails. Continues to open up.
3 PM

Strength (Rec Center) 40:00 [3]
weight:160lbs

On the machines for 2 sets x 20. Plus leg extensions and inclined crunches.
10 pullups.

Friday Jul 4, 2014 #

Strength (Rec Center) 40:00 [3]
weight:162lbs

Two sets x 20 reps arms, R leg, plus inclined crunches and 2 x 20 R leg press @ 90#.

Thursday Jul 3, 2014 #

Walking 1:00:00 [1] 1.5 mi (40:00 / mi)

Across high trails. Checked out extra loop in Glades.

Wednesday Jul 2, 2014 #

Walking (Kingdom Valley) 40:00 [1] 1.0 mi (40:01 / mi)
weight:161lbs

Usual tour. Excavator work on new trails done -- awesome! Also harvestor cleared a couple short paths through the Glades for minor trail variants. Logging continues.

Tuesday Jul 1, 2014 #

Strength (Rec Center) 40:00 [3]

Two sets x 20 reps incl inclined crunches.

Walking (Kingdom Valley) 1:00:00 [1] 1.0 mi (1:00:01 / mi)

Up to the Teahouse. Trail done to there and halfway down.

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