Training Log Archive: CharlieIn the 31 days ending Mar 31, 2012:
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Saturday Mar 31, 2012 #
Note
Snow! About 2" or so, kinda wet.
8 AM
Gym 45:00 [3]
slept:7.25 weight:159.5lbs shoes: 2011 NB MT101 black
workout today was 12:30 AMRAP of six double bump burpees (extra pushup each one) and six medicine ball clean/wall ball combination. 4 WB short of 9 rounds. Burpees hard, wall ball not so much. Used a 12 lb ball, but a bigger one would have been fine.
Tried some jump rope yesterday, but that quickly inflamed the L knee, so that is not getting better after all. Thought maybe it was. See the doc about it on Wednesday.
Then they had a big dodge ball game, which was entirely too evocative of the 6th grade for me. Some extra rules involving lots of pushups and squats, but not something I find interesting.
Tried some jump rope yesterday, but that quickly inflamed the L knee, so that is not getting better after all. Thought maybe it was. See the doc about it on Wednesday.
Then they had a big dodge ball game, which was entirely too evocative of the 6th grade for me. Some extra rules involving lots of pushups and squats, but not something I find interesting.
2 PM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
shoes: 2011 icebugs
with Sassy. Thought it might be slippery, so I wore the icebugs. They are also more water resistant than my NB 101s. Still a struggle to walk with the hamstring continuing to act up.
5 PM
Rowing Machine 22:46 [3]
shoes: 2012 merrell trail glove
Easy. Probably won't be doing this much for a while. I could still feel it in my R arm and my hamstring. At the encouragement of Jen, the crossfit coach, I switched to the screen that has the graphic force representation. The object is to keep a nice smooth rainbow pattern, and not to have any divots in it. Takes a bit of concentration, at least for me.
Friday Mar 30, 2012 #
7 AM
Gym 50:00 [3]
slept:7.5 weight:159.5lbs shoes: 2011 NB MT101 black
Turned out well. Didn't push too hard. workout was 3 rounds of rowing (600m, 500M, 350 M), max rep front squats, 10 one leg KB deadlifts. So I kept the rowing to about a 2:05 pace and concentrated on form, kept the front squats to 45 lb and worked on getting my chest up and stretching my wrist. Could have done far more, but kept it to 15 reps a set, and did the KB deadlifts on left leg only, as it is pretty hamstring intensive. So pretty darned successful, I think.
Thursday Mar 29, 2012 #
8 AM
Hike 30:00 [3] 1.3 mi (23:05 / mi)
slept:6.0 weight:160.5lbs
Dog walk. A struggle with very tender hamstring.
1 PM
Hike 30:00 [3] 1.3 mi (23:05 / mi)
and another dog walk. Still hard, but a little better. Interspersing some bouts in the hot tub which seem to help.
4 PM
cycling 30:00 [3]
spinning bike. better. Followed by a little front squat practice, trying to stretch the wrist.
Wednesday Mar 28, 2012 #
9 AM
Gym 1:50:00 [3]
slept:7.5 weight:160.5lbs shoes: 2011 NB MT101 black
Visit to the personal trainer in Greenwich with my friend Dave. Worked on my back flexibility, and some of my other issues. One particular series of exercises involves lying flat face down on a massage table holding a wooden bar out in a snatch position - wide grip, elbows straight, in line with my head. He secures my feet with one strap, and another around my upper chest and I do a set of 10 attempts to lift my chest. Then moves the strap and do it again, six sets from top to bottom.
Then a lifting session. Can't do much with the hamstring, but with light weights worked on deadlifts, front squats and overhead squats. Tried a clean, but that was too stressful, and a few jerks. So my low back is pretty tired now.
Then a lifting session. Can't do much with the hamstring, but with light weights worked on deadlifts, front squats and overhead squats. Tried a clean, but that was too stressful, and a few jerks. So my low back is pretty tired now.
Tuesday Mar 27, 2012 #
6 AM
cycling 30:00 [3]
slept:6.25 weight:161lbs
on the spinning bike. Benign, up until about 25 minutes, so wound it down as it started to get a little more tight. Having a bit of trouble finding things I can do without making the hamstring more sore. Hot tub seems like the clear winner so far.
Monday Mar 26, 2012 #
7 AM
Gym 50:00 [3]
shoes: 2011 NB MT101 black
A little rowing to warm up, very gingerly. Then the main workout was deadlifts. Also gingerly and quit after a set with 95 that was making my hamstring hurt. Then 5 rounds of 8 ring dips, 15 grasshoppers, 5/5 one arm dumbbell chainsaw rows. That went better. Dips are a good exercise for me right now, so I will do more of them.
Sunday Mar 25, 2012 #
Event: WCOC Ansonia Nature Center
10 AM
Orienteering race 1:09:34 [3] *** 4.9 km (14:12 / km)
spiked:17/17c slept:8.3 weight:159lbs shoes: 2011 NB MT101 black
Green course at Ansonia with 2 butterfly loops. Very fine. I had wrapped the hamstring up so tight that it was hurting my foot. So I loosened it a bit and it was not as effective. Tried a little jogging on the way to #1, but it wa not ok, so I walked the rest. Caught up to Bill D near # 5, passes him when he tied a shoe on the way to 8. Together for a few more. Then caught up to Bill Shannon on the way to #14. Forgot the Garmin today, alas.
Saturday Mar 24, 2012 #
8 AM
Gym 55:00 [3]
slept:6.5 weight:161.5lbs shoes: 2011 NB MT101 black
Interesting. Started with about a 1k run, flat, then up a fairly significant hill, and back. Knee was fine, both up and down. On the way down I tried to relax and let my stride lengthen, but had to shorten back up in a hurry because the hamstring got very tender. Then 30 each of a bunch of stuff. I did 20 kg KB swings, 14# wall ball, situps, burpees, squats, pushups, situps again, then the run again, this time much more conservatively. So still pretty sore.
1 PM
Orienteering 1:30:00 [3]
shoes: 2011 NB MT101 black
First 9 controls of December's green course at Sessions, as a practice exercise with Rhonda. Hamstring quite sore, so no chance of running anyway. I had my leg wrapped up pretty tight. Interesting to learn that lining up the compass was such an issue. Once I got her to put the rear extension of the travel line in her belly button, things got easier. So we'll have to do this again.
Friday Mar 23, 2012 #
7 AM
Gym 45:00 [3]
slept:8.0 weight:160lbs shoes: 2011 NB MT101 black
Extended warmup, then nominal workout was 21-15-9 thrusters and wall ball. In the warm up it became quite apparent that thrusters were putting too much pressure on my knee, so I subbed KB swings. I used a 12# ball for the same reason, so I ended up flashing through the workout in 4 minutes. Tried a few with the 20# ball after. Hard, but feasible. Maybe next time.
2 PM
cycling 38:20 [3] 8.6 mi (4:27 / mi)
From PV wither Rhonda. A little better, but knee just doesn't like that fairly modest hill. It was throbbing later, despite a lot of icing.
Thursday Mar 22, 2012 #
9 AM
Running 29:00 [3] 2.25 mi (12:53 / mi)
slept:8.0 weight:160.5lbs shoes: 2011 NB MT101 black
Little session with Rhonda in the back yard. 6 "hospital" loops, with a stop after each one for Rhonda to do 5 pullups and 5 knee raises, and for me to do 10 pushups, as my R arm is not tolerating the other things right now. Pleasant, and the most running I have done since the hamstring incident.
4 PM
Note
Excursion out to the Big Down Marsh. Water level is pretty high there, but low in the Little Down Marsh. Didn't see any beavers, but they have been hard at work in the Big Down. Also ten active heron nests, the most in at least several years. Seems like the beaver who had been in Ellen's Pond has left, whether voluntarily or not. Don and Bob Coloske had been here a week or so ago and opened the culvert. They apparently saw some beaver fur, and theorized that something had killed the beaver. Anyway, no current efforts underway to block it back up.
7 PM
Note
I'm going to shut down the rowing machine for a week or two, see if I can overcome the irritation to my right arm and/or lat or whatever it is that's hurting.
Wednesday Mar 21, 2012 #
7 AM
Gym 50:00 [3]
slept:6.25 weight:160lbs shoes: 2011 NB MT101 black
My back had a catch this morning putting out the trash, so I approached this with some trepidation. Workout today was three rounds: run 400, 15 KBswings, 25 burpees, 15 Kb swings. Total time 15:27. So, remarkably enough I felt pretty loosened up after the workout, although that seems to be temporary.
12 PM
Gym 1:00:00 [3]
Went to see this guy with my friend Dave. Dave is going primarily for training in olympic style lifting and for injury treatment and prevention and I figured it would not be a bad thing to check out. So there was about a half hour period of general evaluation of my myriad physical problems, some exercises trying to mobilize balky parts, and then some coaching on deadlift and overhead squat. So mostly this was some pretty hard work.
The diagnosis - much of my problems relate to the state of my right big toe. That causes me to roll off the outside of that foot, putting strain on my right knee and hip, and causing my low back pain. He pointed out that my right knee is crooked as a result, and he predicts more meniscus problems for me. So he wants me to stretch the heck out of the toe, which I have already been doing. Not sure how stretchable it is.
The other problem is no back flexibility, not just lower, but all the way up. So another thing to work on, and not so easy to fix.
On the other hand, he liked my deadlift, or at least said I had good position and timing (although I can't keep my chest up enough because of the back issue). I really can't do an overhead squat. My squat is good, but, again because of back flexibility I can't hold the bar overhead - it wants to pitch forward. So I can't do one with more than 30 lbs because the leverage won't let me hold it up.
Turns out he did orienteering years ago, and was very enthusiastic about it. He learned about it from Damon Douglas, who took him several times, maybe in the mid 90s. Nice to be reminded of the late Damon, a wonderful fellow.
The diagnosis - much of my problems relate to the state of my right big toe. That causes me to roll off the outside of that foot, putting strain on my right knee and hip, and causing my low back pain. He pointed out that my right knee is crooked as a result, and he predicts more meniscus problems for me. So he wants me to stretch the heck out of the toe, which I have already been doing. Not sure how stretchable it is.
The other problem is no back flexibility, not just lower, but all the way up. So another thing to work on, and not so easy to fix.
On the other hand, he liked my deadlift, or at least said I had good position and timing (although I can't keep my chest up enough because of the back issue). I really can't do an overhead squat. My squat is good, but, again because of back flexibility I can't hold the bar overhead - it wants to pitch forward. So I can't do one with more than 30 lbs because the leverage won't let me hold it up.
Turns out he did orienteering years ago, and was very enthusiastic about it. He learned about it from Damon Douglas, who took him several times, maybe in the mid 90s. Nice to be reminded of the late Damon, a wonderful fellow.
Tuesday Mar 20, 2012 #
1 PM
cycling 38:40 [3] 8.6 mi (4:30 / mi)
slept:8.25 weight:160lbs
one lap around from PV. Better than the last two times, at least for my knee.
4 PM
Rowing Machine 21:23 [3] 5.0 km (4:17 / km)
shoes: 2011 Merrell Trail Glove
Monday Mar 19, 2012 #
8 AM
Hike 25:00 [3] 1.3 km (19:14 / km)
slept:8.25 weight:160lbs shoes: 2011 NB MT101 black
Nice morning, out with the dog. Rhonda is in NYC visiting Jess, due back later this morning.
Rowing Machine 21:10 [3] 5.0 km (4:14 / km)
shoes: 2011 NB MT101 black
Golf yesterday seems to have done me some good. I feel looser in the shoulders and hamstring than I have in a while. Still tender right behind the arm. Favored it a bit today by not going for full arm extension, which seems to be the most stressful part of the stroke right now. My crossfit coach would be appalled, but at least it keeps me in the game, for now.
4 PM
Gym 55:00 [3]
shoes: 2011 NB MT101 black
Workout today was 1rep max of deadlifts, back squat, push press and power clean. Very gingerly trying to navigate the injuries. Stopped at 205 on the DL when my hamstring started to twinge. Didnt get far with squats before the knee complained. Made it to 95 on the PP, before my arm protested. That was pretty close anyway because I think 105 is my best. The only one that didn't conflict with one of my current ailments was the power clean. Didn't know what I could do, so kept adding a little, maxing out at 135.
Sunday Mar 18, 2012 #
11 AM
Rowing Machine 22:54 [3] 5.0 km (4:35 / km)
slept:7.0 weight:161.5lbs shoes: 2011 NB MT101 black
Thinking about shutting this down for a while. Just easy, and did it in three segments about 15 minutes apart.
12 PM
Hike 30:00 [3] 1.3 mi (23:05 / mi)
shoes: 2011 Merrell Trail Glove
dog walk with Sassy, bringing along some loppers and a small saw to do some trail maintenance along the way.
2 PM
Note
Something of a surprise. My friend Tom called and invited me to play golf this afternoon, 9 holes at Tunxis. So why not? Last time out was about a year ago. Some good, some bad, ended up at 49 after a closing trip into the pines resulting in a triple bogey.
My low back always hurt when I played a lot of golf. I had thought I had fixed it, because it has been doing so well, but it began to ache pretty persuasively after about 5 holes, so perhaps this is not the best activity for me to get enthusiastic about again.
My low back always hurt when I played a lot of golf. I had thought I had fixed it, because it has been doing so well, but it began to ache pretty persuasively after about 5 holes, so perhaps this is not the best activity for me to get enthusiastic about again.
6 PM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
and another dog walk for the patient dog.
Saturday Mar 17, 2012 #
7 AM
Gym 55:00 [3]
slept:6.0 weight:163lbs shoes: 2011 NB MT101 black
A little concerned about what I could do with all the injuries, but it turned out to be a fairly benign workout. Teams of two: Row 500 (250 each), 400M indian run with 20 lb med ball, 25 grasshoppers each. Teamed with Greg Lawless, made three full rounds plus the row. I've been thinking about shutting down the rowing for a while - very painful strain in subscapularis and/or lat. Somewhere back there. But this went ok, and I was going pretty fast. 1:40 pace on last set.
12 PM
Hike 51:52 [0] 2.1 mi (24:45 / mi) +150m 20:15 / mi
shoes: 2011 NB MT101 black
Plan was for a long hike with Rhonda, Zack and Sassy, but it kept getting scaled back as Rhonda and Zack kept thinking of other important things they needed to get back for. Out at Tunxis trail again, out to Hurricane Brook, not as far as last time, back on the road, which has at least as much climb as the trail.
6 PM
Rowing Machine 9:38 [3] 2.0 km (4:49 / km)
shoes: 2011 NB MT101 black
Thought I would finish off the 5k for today, but the PM 4 monitor was spitting out an error code and I couldn't see how far I was going, so I lost interest. Then I plugged it in to see if there was a firmware update. There was not, but plugging it in seemed to clear its head.
10 PM
Rowing Machine 8:48 [3] 1.75 km (5:02 / km)
slept:1.0 shoes: 2011 NB MT101 black
Back from our friend Mary Ellen's party, and figured I'd finish off today's 5K before bed. Not sure how long I will keep it up. Maybe not at all.
Got a nice nap before the party.
Got a nice nap before the party.
Friday Mar 16, 2012 #
7 AM
Gym 55:00 [3]
slept:7.75 weight:162.5lbs shoes: 2011 NB MT101 black
some miscellaneous warm-up. Then the workout today was 30 clean and jerk for time. Very gingerly on my part. Not going into a full squat to save my knee and hamstring, not taking much weight for the same reason, plus to save my wrist, so just 70 lbs and done well before the rest of the group.
9 AM
Note
Massage with the very capable Heather, working on my hamstring in particular, but all the other compromised parts as well. Pretty fine.
Thursday Mar 15, 2012 #
5 AM
Rowing Machine 22:12 [3] 5.0 km (4:26 / km)
slept:7.5 weight:162lbs shoes: 2011 NB MT101 black
Painful behind R arm, but less so if I don't extend my arm all the way at the release. Missed yesterday, what with company, etc.
Wednesday Mar 14, 2012 #
7 AM
Gym 50:00 [3]
slept:8.0 weight:161lbs shoes: 2011 NB MT101 black
workout today was 5 rounds of 3 exercises: run 400, 30 situps, 30 wall ball. Situps were in preference to box jumps, which my knee won't tolerate. Wall ball barely tolerable, if perhaps not a great idea. Running 400? Not so hot, as my stride is down by about half because of the recent hamstring injury. But it all seems to have turned out ok. I am definitely getting good at situps as I sift through the current crop of injuries. Total time 24:14.
4 PM
Hike 1:24:20 [0] 2.68 mi (31:28 / mi) +204m 25:27 / mi
shoes: 2011 NB MT101 black
Tunxis trail hike led by Zack and Sassy, with Rhonda and the visiting J-J. North from Rte 20 out to Hurricane Brook and along a ways crossing back and forth across the brook, until it seemed time to head home. Interesting long rocky spurs.
Tuesday Mar 13, 2012 #
8 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.25 weight:163lbs
dog loop with Rhonda and Sassy. Spring apparently here. Picked 11 ticks off Sassy, one off me, and several from Rhonda.
11 AM
Rowing Machine 21:24 [3] 5.0 km (4:17 / km)
shoes: 2011 NB MT101 black
Missed a few days, apparently not enough to calm down my R lat, which has been pretty sore since I got back from MX.
2:15.6
2:12.6
2:08.2
2:05.1
2:00.3
21:23.9
I had picked up 1750 yesterday at crossfit, but never got around to finishing out the 5K, so now down 3 days in March Madness
2:15.6
2:12.6
2:08.2
2:05.1
2:00.3
21:23.9
I had picked up 1750 yesterday at crossfit, but never got around to finishing out the 5K, so now down 3 days in March Madness
4 PM
cycling 38:49 [3] 8.6 mi (4:31 / mi)
Better than last week, but still hard. Knee doesn't like hills, but a little better than it was.
Monday Mar 12, 2012 #
7 AM
Gym 50:00 [3]
slept:6.25 weight:164.5lbs shoes: 2011 Merrell Trail Glove
A gingerly trip to crossfit, determined to protect all my various ailments.
2 PM
Hike 46:14 [0] 1.46 mi (31:46 / mi) +104m 26:00 / mi
shoes: 2011 NB MT101 black
with Zack on the Falls Brook trail, W side of Barkhamsted Reservoir
Sunday Mar 11, 2012 #
9 AM
Orienteering 52:07 4.11 km (12:40 / km) +126m 10:59 / km
ahr:121 max:171 slept:9.0 shoes: 2011 NB MT101 black
More icing, and wrapped my leg up tight with an Ace bandage. Good enough to walk the course, although it demands a bit of discipline. Mostly spot on, except for stopping a little soon to look around on 3, and drifting a bit R on 10. It really doesn't seem to take much longer walking than running. Saw quite a bit of Francis H, who had started a few minutes earlier, and who was seeing a lot of the forest. Boulders seemed to be mapped a bit unevenly, but I was getting to the circles without trouble.
No more damage to my leg, so quite a success. I'm enjoying Brown. Nice to be able to compare splits with a new group of competitors, including Gail, Janet, Judy.
Here is the Brown course, and here is my route.
No more damage to my leg, so quite a success. I'm enjoying Brown. Nice to be able to compare splits with a new group of competitors, including Gail, Janet, Judy.
Here is the Brown course, and here is my route.
Saturday Mar 10, 2012 #
12 PM
Orienteering 46:48 4.54 km (10:19 / km) +107m 9:13 / km
ahr:144 max:173 slept:7.0 weight:160.5lbs shoes: 2011 NB MT101 black
Brown day 1 at Uwharrie State Forest in Asheboro NC. A reasonably good run, until my hamstring gave a pop at #11. Stumbled and walked in from there.
Lots of icing and a nice nap at the hotel.
Here is the Saturday Brown course, and here is the course with my route .
Lots of icing and a nice nap at the hotel.
Here is the Saturday Brown course, and here is the course with my route .
Friday Mar 9, 2012 #
6 AM
Rowing Machine 23:18 [3] 5.0 km (4:40 / km)
slept:7.0 weight:160lbs shoes: 2011 NB MT101 black
Good to have 2 days off coming up. This was a struggle today.
Thursday Mar 8, 2012 #
8 AM
Rowing Machine 21:20 [3] 5.0 km (4:16 / km)
slept:8.0 weight:160.5lbs shoes: 2011 NB MT101 black
Keeping pace with March madness.
4 PM
Running 20:57 1.69 mi (12:26 / mi) +47m 11:26 / mi
ahr:139 max:178 shoes: 2011 icebugs
Not too spunky. Just noodling around with Sassy.
Wednesday Mar 7, 2012 #
7 AM
Gym 45:00 [3]
slept:5.5 weight:162.5lbs shoes: 2011 NB MT101 black
Deadlifts, easy week 5x95, 5x115, 5x140. Then 21-15-9 situps and bumper burpees with 25 lb bumper.
9 AM
Note
slept:1.0
Nap. Pretty tired after a late night (for me) at the open space commission meeting, and the usual 3:15 waking up. Got about an hour before the phone rang, which was a big improvement
2 PM
cycling 40:18 [3] 8.6 mi (4:41 / mi)
one lap around the river from PV with Rhonda. Nice day. First time on a bike since the fateful incident of August 3 last year. L knee protested mightily on the uphills, otherwise a fine thing to do.
4 PM
Rowing Machine 22:29 [3] 5.0 km (4:30 / km)
shoes: 2011 NB MT101 black
Keeping up with March madness, as I know I'll miss a few days. This was really hard today. Not feeling particularly spunky.
Tuesday Mar 6, 2012 #
6 AM
Rowing Machine 21:58 [3] 5.0 km (4:24 / km)
slept:7.25 weight:162lbs shoes: 2011 NB MT101 black
21:57.6. chitown got me again today. He is definitely on his game. Six days down, 19 to go.
Thinking about his good advice for getting a good night's sleep, up in bed just before 8, but I woke at 3:15. Screeching tinnitus, a dog licking her bed, and the moon reflecting off the mirror right in my face were too much to take. Covers over my head helped with the moon and the dog, but the tinnitus just gets louder, so gave it up about 20 til 4.
Thinking about his good advice for getting a good night's sleep, up in bed just before 8, but I woke at 3:15. Screeching tinnitus, a dog licking her bed, and the moon reflecting off the mirror right in my face were too much to take. Covers over my head helped with the moon and the dog, but the tinnitus just gets louder, so gave it up about 20 til 4.
9 AM
Note
Massage with Heather. Very fine. Lots to work on.
4 PM
Gym 35:00 [3]
shoes: 2011 NB MT101 black
Short workout, very packed class. 10-9-8-7-6-5-4-3-2-1, then back up to 10 again. Swinging a 35 lb dumbbell like a KB and 35 lb goblet squats. 10:28.
Monday Mar 5, 2012 #
7 AM
Gym 50:00 [3]
slept:6.5 weight:161.5lbs shoes: 2011 NB MT101 black
First time back in a week, mostly to rest sore legs. I told Jen the coach I was in the Crossfit protection program for the week. Luckily for me, a fairly benign workout today. First "Annie" 50-40-30-20-10 of jumprope double unders (or twice the number for single unders, which is what I can do) and situps. I was behind a few folks on the jumprope, but way ahead of them on situps (except Rhonda). 9:01 for that. Rhonda and I ended up way ahead of the crowd.
Then 3 x 5 back squats at 55-69-81, and 3x5 push press at 45-50-60. Back squats hurt my knee, which was a disappointment.
Then 3 x 5 back squats at 55-69-81, and 3x5 push press at 45-50-60. Back squats hurt my knee, which was a disappointment.
9 AM
Rowing Machine 22:24 [3] 5.0 km (4:29 / km)
shoes: 2011 NB MT101 black
22:23.6 - 5 days in for March Madness.
Sunday Mar 4, 2012 #
7 AM
Snowshoe 40:00 [3] 1.3 mi (30:46 / mi)
slept:8.0 weight:162.5lbs shoes: Dion 121 snowshoes
dog loop. snow a bit crunchy and potentially slick after melting yesterday and freezing overnight, so we took the snowshoes.
9 AM
Rowing Machine 20:48 [3] 5.0 km (4:10 / km)
shoes: 2011 NB MT101 black
I saw chitown's time for this morning and thought I would aim for it. I started out at that pace, but felt good enough so picked up a bit until I thought I could aim for sub 20:50 in the last 500 or so.
Splits:
2:07.6
2:05.9
2:05.1
2:04.6
2:00.3
Total 20:47.5. 2 seconds better than the best I have posted this year on Jan 5, and enough to move me up 5 places in this crowded section of the lightweight over-60 standings to 45th out of 116
Splits:
2:07.6
2:05.9
2:05.1
2:04.6
2:00.3
Total 20:47.5. 2 seconds better than the best I have posted this year on Jan 5, and enough to move me up 5 places in this crowded section of the lightweight over-60 standings to 45th out of 116
12 PM
Note
Nice stroll to Ellen's Pond and to the Big Down Marsh with my neighbor Steve, his son Joe, and Steve's friends Bob and Don (brothers) who have agreed to try to trap my beavers. A pleasant afternoon, but the beavers weren't showing themselves, so not sure these guys will be able to get them before the end of the season on March 31. Rhonda and Sassy were along as well. Bob and Don will be coming on Saturday to set traps.
Saturday Mar 3, 2012 #
7 AM
Snowshoe 55:00 [3] 1.6 mi (34:22 / mi)
slept:6.75 weight:163.5lbs shoes: Dion 121 snowshoes
Snow not very deep, but heavy and we were sinking a bit yesterday. Down to the bridge at the beaver pond with Rhonda and Sassy, the dog loving it. Too bad no camera, as it looked very cool out there.
9 AM
Rowing Machine 23:10 [3] 5.0 km (4:38 / km)
shoes: 2011 Merrell Trail Glove
Splits:
2:28.3
2:21.7
2.17.3
2:16.7
2:10.6
23:09.6
Cadence 23, taking it a little easy to try not to stress the calves and knees as much.
2:28.3
2:21.7
2.17.3
2:16.7
2:10.6
23:09.6
Cadence 23, taking it a little easy to try not to stress the calves and knees as much.
Friday Mar 2, 2012 #
4 PM
Rowing Machine 21:12 [3] 5.0 km (4:14 / km)
slept:7.0 weight:161.5lbs shoes: 2011 NB MT101 black
Started a bit faster, but it didn't feel very good, so dropped back a bit. Still 40 seconds ahead of yesterday.
Splits
2:06.7
2:08.4
2:08.3
2:07.7
2:04.6
21:11.6
Massage yesterday did me quite a bit of good, but calves and knees still giving me trouble. Laying off crossfit until the knees calm down.
Splits
2:06.7
2:08.4
2:08.3
2:07.7
2:04.6
21:11.6
Massage yesterday did me quite a bit of good, but calves and knees still giving me trouble. Laying off crossfit until the knees calm down.
Thursday Mar 1, 2012 #
8 AM
Rowing Machine 21:51 [3] 5.0 km (4:22 / km)
slept:6.75 weight:161.5lbs shoes: 2011 Merrell Trail Glove
I knew chitown would be up to this today, so that gave me motivation.
Splits by pace:
2:17.8
2:12.3
2:10.1
2:09.2
2:06.1
total 21:51.2
for reference: damper setting 4.5, spm 25
R calf protesting mightily. I have a massage appt this afternoon.
Splits by pace:
2:17.8
2:12.3
2:10.1
2:09.2
2:06.1
total 21:51.2
for reference: damper setting 4.5, spm 25
R calf protesting mightily. I have a massage appt this afternoon.