Training Log Archive: CharlieIn the 31 days ending Jul 31, 2008:
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Thursday Jul 31, 2008 #
cycling 2:00:00 [3] 28.0 mi (4:17 / mi)
weight:162lbs
From Riverton up Sandy Brook to 183 and around S Sandisfield Rd loop, with Kathleen and Rhonda. Back a little stiff. New shoes - old ones were stretched enough I could no longer get them tight enough. Cycle computer died again. Bummer.
Running 28:41 [3] 2.8 mi (10:15 / mi)
Art Sweeton loop. Very hard in the heat, and given the current level of conditioning. Lots of FDFs for company, and forgot my hat!
Wednesday Jul 30, 2008 #
Gym 45:00 [3]
weight:163lbs
morning class, plus ducking out for therabands when the going gets heavy. Shoulders getting a bit better, but it's a long haul.
Note
Went to the doc today for a checkup on the knee and shoulders. Will go for an MRI next week on the L shoulder. It is getting a bit better, but after three months it has really not improved very much.
cycling 1:29:20 [3] 22.4 mi (3:59 / mi)
Up Sandy Brook and back with Rhonda. Both of us feeling a bit tired and sluggish.
Tuesday Jul 29, 2008 #
cycling 1:29:35 [3] 22.51 mi (3:59 / mi)
weight:162lbs
Up Sandy Brook from Riverton with Rhonda. Same route as yesterday. A little slower going up (53+), a little faster coming down (36+).
Gym 16:13 [3]
3 rounds for time: 500 M run around the fields and the house, 21 kettlebell swings (35 lb), 12 pullups. KB killed my grip for the pullups, and was pretty hard on my legs for runs 2 and 3.
Monday Jul 28, 2008 #
Gym 1:00:00 [3]
Rhonda's morning class, with some shoulder exercises on therabands. Some slight progress.
cycling 1:30:00 [3] 22.54 mi (4:00 / mi)
Up Sandy Brook and back with K & R. Best day so far on the bike.
Gym 30:00 [3]
A bunch of warm up sets, then max singles: Back Squat (145), Shoulder Press (75), Deadlift (245), total 465. +30 total compared to last time, and made me feel like a nap.
Sunday Jul 27, 2008 #
PT exercises 35:00 [3]
Generally working and stretching my shoulders, using therabands, dumbbells, chin bar, etc.
Saturday Jul 26, 2008 #
Running 56:04 [3] 5.0 mi (11:13 / mi)
weight:161lbs
At McLean Game Refuge, with Rhonda - usual counterclockwise loop from corner of Barndoor Hill and Simsbury Rd. This is the first real run since knee surgery, and quite difficult. Generally a success though, although I am expecting some pretty good DOMS. Forgot blue hats, but it was early in the day and not too hot yet, so only two strikes, both dispatched quickly.
cycling 57:27 [3] 13.93 mi (4:07 / mi)
From Riverton up Sandy Brook and back with Rhonda - not much zip in the legs, but nice to be out. Zack came along to Riverton and took his unicycle.
Friday Jul 25, 2008 #
cycling 1:35:44 [3] 22.89 mi (4:11 / mi)
weight:161.5lbs
Up Sandy Brook Rd and back, with Rhonda. W River road recently oiled and stoned, so up and back on E River Rd. Finally replaced the battery in my bike computer. I think it hasn't worked in about 2 years.
Gym 15:41 [3]
workout of the day wasn't very appealing, so we did two loops of 650 m run, 30 back extensions, 30 GHD situps, 7 pullups.
Thursday Jul 24, 2008 #
Gym 15:00 [3]
a bit of warm-up and then workout of the day: 21 thrusters, 21 pullups, 15 thrusters, 15 pullups, 9 thrusters, 9 pullups, for time. Used a pair of 20 lb dumbbells for the thrusters, as the barbell doesn't agree with my shoulders, and neither does the standard weight (95 lbs). But otherwise pretty successful - total time 7:44. A couple of hours later still feeling fatigued from this very short burst.
Wednesday Jul 23, 2008 #
Gym 50:00 [3]
Rhonda's morning class for a bit, then doing the shoulder exercises with therabands
Tuesday Jul 22, 2008 #
Note
weight:161lbs (rest day)
Not the day I thought was going to happen. My friend Tony came to work on a report together, and no sooner had he powered up his laptop than the hard drive crashed. Fooled with it a while and then he decided he wanted to go get it fixed and so off he went, leaving me to the report on my own - for about 4 minutes until Zack and his friend Nick came in all flustered. Nick is the son of our friend Laurie who was planning on kayaking with Rhonda in the afternoon. The kids had been riding down to a neighbor's on bikes and Nick's sister Brandi crashed. By the time Laurie and I got there she was being packed in the ambulance. Some prophylactic neck and back immobilization, but the damage as it turned out was a broken arm and lots of road rash. Laurie went in the ambulance, and Nick, Zack and I followed by car. Brandi's dad showed up at the hospital and once we knew the situation, the boys and I went home. Got home again 4-ish and just too tired to do much.
Monday Jul 21, 2008 #
Gym 50:00 [3]
weight:161lbs
part class, part therabands for the shoulders. I know when it is getting to the parts of class that will be least pleasant for me. Nice visit with Betsy, who has been traveling for several weeks.
Gym 20:30 [3]
weight:161lbs
This was an interesting one: 50 repetitions of each of 10 exercises, for time. Some I made 50, some not too close. It was actually the workout for yesterday, but Rhonda and I were both too tired from the bike ride to contemplate it.
50 box jumps (24", but I used 14" because I don't jump so high anymore)
40 jumping pullups - surprisingly hard
50 kettlebell swings (supposed to be with 35 lbs, but I only made 20 with that before dropping down to 26 - nice that 26 then felt like a balloon)
50 walking lunges
10 knees-to-elbows - hanging from the chin bar, raising knees to elbows. One is pretty easy. 50 is out of the question
15 push presses - 35 lbs. Supposed to be 45, but my shoulders are weak and my form is horrible. Shouldn't even be trying it.
50 back extensions - easy. Felt like a rest break
30 medicine ball throw and catch with full squat (I used 9 lbs - supposed to be 20 - plenty hard enough)
10 burpees - pushup part of this is pretty dangerous for my shoulder
0 double unders (twice around on jump rope per jump). I used to be able to do this, but failed a couple of times and I was already sweating too profusely to keep trying. Pretty good workout anyway.
50 box jumps (24", but I used 14" because I don't jump so high anymore)
40 jumping pullups - surprisingly hard
50 kettlebell swings (supposed to be with 35 lbs, but I only made 20 with that before dropping down to 26 - nice that 26 then felt like a balloon)
50 walking lunges
10 knees-to-elbows - hanging from the chin bar, raising knees to elbows. One is pretty easy. 50 is out of the question
15 push presses - 35 lbs. Supposed to be 45, but my shoulders are weak and my form is horrible. Shouldn't even be trying it.
50 back extensions - easy. Felt like a rest break
30 medicine ball throw and catch with full squat (I used 9 lbs - supposed to be 20 - plenty hard enough)
10 burpees - pushup part of this is pretty dangerous for my shoulder
0 double unders (twice around on jump rope per jump). I used to be able to do this, but failed a couple of times and I was already sweating too profusely to keep trying. Pretty good workout anyway.
Sunday Jul 20, 2008 #
cycling 2:40:00 [3] 38.0 mi (4:13 / mi)
weight:160lbs
From W Simsbury N to Granville, then E toward Southwick and back down Loomis and Mort Vining into Granby again and back via Simsbury Farms. Longest ride of the year so far, and a second day without significant shoulder discomfort, but certainly a hard ride, chasing Rhonda and Kathleen.
Note
weight:158lbs
Post bike ride - low weight since the last time Rhonda had me on the straight and narrow 3 or 4 years ago. Lots of fluids to replenish, though.
Saturday Jul 19, 2008 #
cycling 2:03:00 [3] 28.0 mi (4:24 / mi)
weight:162lbs
Left the house at 5:30 with Kathleen and Rhonda and drove to Riverton to get a head start. Then bikes up Sandy Brook Road and N on Rte 183 to S. Sandisfield and around a clockwise loop, coming back on Sandy Brook. Beautiful country, and a few hills.
Friday Jul 18, 2008 #
Gym 20:00 [3]
weight:161lbs
Workout today was weighted pullups - 7 singles. Hadn't done these before, at least not in about 30 years, so not sure what to try. So after a prolonged warmup routine, affixed an old climbing harness and tried it out. I thought 25 lbs was pretty ambitious, but that was not too hard. Ended up with 25-35-45-50-50-50-50. Chin just barely to the bar on the 50s. Then finished up with my theraband set for my shoulders.
cycling 39:00 [3] 10.0 mi (3:54 / mi)
Out to W Simsbury and around to Dynamic Auto to pick up the Jeep, last of the cars in a cycle of regular maintenance. The Jeep is now Zack's, Jessica having found a car in the environs of NYC more trouble than it is worth. Particularly more trouble than worth because of her roommate's penchant for using it and leaving it empty of gas.
Thursday Jul 17, 2008 #
cycling 1:20:00 [3] 20.0 mi (4:00 / mi)
weight:161lbs
With Kathleen and Rhonda from Pleasant Valley up Sandy Brook as far as Campbell Rd and back. Rhonda was the one feeling spunky, and she really dusted us off in the last three miles. Put on a big effort and caught her on the last hill, but then she powered away again.
Gym 21:44 [3]
scheduled workout of the day was decidedly shoulder-unfriendly, so opted for a different one: 3 rounds of 650 meter run, 20 GHD situps, 20 back extensions, 8 pullups. Generally pretty satisfying. A few minor twinges in the knee, some noteworthy fatigue running, but otherwise just fine. Time about evenly split between the runs and the combination of the other exercises and transitions. Run was a trail loop around the house and fields, with a pretty good hill in it.
Wednesday Jul 16, 2008 #
Gym 45:00 [3]
weight:161.5lbs
about half an hour of Rhonda's class, and then some theraband work for the shoulders. Still no anterior strength to resist a downward pull on the left.
Gym 15:00 [3]
warmup and then workout of the day: 5 sets of 5 deadlifts. Used 185, which was challenging enough. A little worried about my back which has been stiff for a week, but didn't make it any worse. If the back felt good I'd be inclined to try a bit heavier.
cycling 1:15:00 [3] 17.0 mi (4:25 / mi)
To Stanclift cove, then around the river with Zack and back to Stanclift for a dip and a ride home with Rhonda
Zack was counting cars passing in both directions as part of a complaint about why I went clockwise instead of the more conventional counterclockwise. All nonsense, of course, but led to a math problem. Not one that would interest Stan, but one worth thinking about with a teenage boy. Zack's hypothesis is that cars travel north more frequently on the W side of the River and S more frequently on the east. So we counted cars. N cars had a substantial lead for a while, but the final tally on the W side was 33 S vs 26 N and on the E side was 4 N vs 2 S. What can be concluded?
Each side is approximately 4 miles long. Assuming it takes 15 minutes by bike and 6 minutes by car, we should see all cars that entered the road in the opposite direction 6 minutes before we started and up to the time we ended, or 21 minutes worth. Following cars we should see all those who enter contemporaneously with us and up to six minutes before we finish, or 9 minutes worth. Therefore, the expected number of facing cars should be 21/9 times the following cars. Not often I can engage Mr. Zack in a discussion of mathematical subjects.
Zack was counting cars passing in both directions as part of a complaint about why I went clockwise instead of the more conventional counterclockwise. All nonsense, of course, but led to a math problem. Not one that would interest Stan, but one worth thinking about with a teenage boy. Zack's hypothesis is that cars travel north more frequently on the W side of the River and S more frequently on the east. So we counted cars. N cars had a substantial lead for a while, but the final tally on the W side was 33 S vs 26 N and on the E side was 4 N vs 2 S. What can be concluded?
Each side is approximately 4 miles long. Assuming it takes 15 minutes by bike and 6 minutes by car, we should see all cars that entered the road in the opposite direction 6 minutes before we started and up to the time we ended, or 21 minutes worth. Following cars we should see all those who enter contemporaneously with us and up to six minutes before we finish, or 9 minutes worth. Therefore, the expected number of facing cars should be 21/9 times the following cars. Not often I can engage Mr. Zack in a discussion of mathematical subjects.
Tuesday Jul 15, 2008 #
cycling 1:22:00 [3] 20.0 mi (4:06 / mi)
From the house out through Riverton to rte 8 and then back to Stanclift via Robertsville Rd. Met Rhonda there.
Monday Jul 14, 2008 #
Gym 4:00 [3]
tabata squats - 8 sets of 20 seconds on, 10 seconds off. First time I made it all the way through. 7x16 and 1x17: 129 total.
Sunday Jul 13, 2008 #
cycling 40:00 [3] 8.5 mi (4:42 / mi)
family ride in pleasant valley with Jess, Rhonda and Zack. Zack did much of it on his rear wheel. Nice to hang out with Jessica for a weekend.
Note
released a hobblebush down at the little pond, and cut out some other saplings growing out over the path. That kind of chainsaw work always leaves me with a sore back. Two great blue herons at the pond took off when I arrived.
Saturday Jul 12, 2008 #
cycling 1:33:00 [3] 22.0 mi (4:14 / mi)
weight:163lbs
Up Sandy Brook to the top with Rhonda and Kathleen. Left at 5:30, which seemed early after waiting up until 11 for Jessica to arrive last night. Kathleen in a charitable mood and did not push the pace (or maybe she was just tired). Anyway, a pleasant ride, and while not fast, I do feel that my leg is getting stronger.
Gym 14:15 [3]
workout was supposed to be as many rounds as I could do in 30 minutes of 12 walking lunges, 15 GHD situps, 15 back extensions, 5 muscleups. Well, muscle-ups aren't in my repertory, so pullups subbed, and stopped after 6 rounds because the GHD is new and I wasn't sure I wouldn't hurt myself. That was the hardest part - the rest was pretty trivial, but worked up a good sweat.
Friday Jul 11, 2008 #
cycling 1:25:00 [3] 20.0 mi (4:15 / mi)
up Sandy Brook Rd with Kathleen and Rhonda. Kathleen quite spunky today. I, alas, pretty tired and stiff.
Thursday Jul 10, 2008 #
cycling 1:10:00 [3] 17.5 mi (4:00 / mi)
weight:162lbs
two laps around from Pleasant Valley, with Rhonda and Kathleen. Easy day today after several strenuous crossfit days.
Wednesday Jul 9, 2008 #
Gym 30:00 [3]
weight:163lbs
Rhonda's morning class - with 9 people! I left after about half an hour when it got into the kinds of things my shoulders don't like these days.
Gym 25:00 [3]
Workout of the day was max squat, shoulder press and deadlift. Interesting benchmark, as I have not been doing this, but after several warmup sets and going for what I think of as near max, pretty tiring. I wasn't going to do any today, but this was pretty tempting. Got Zack and Rhonda out for it as well. Zack, of course, outstrips me pretty handily at this stage of things, although he lost interest and left before the deadlifts got at all heavy.
So the answer is: 135 squat, 65 SP and 235 DL. Seems like plenty of room for improvement, but no point in trying to push it. Lucky I can do SPs at all. I can get more up than I can safely get down.
So the answer is: 135 squat, 65 SP and 235 DL. Seems like plenty of room for improvement, but no point in trying to push it. Lucky I can do SPs at all. I can get more up than I can safely get down.