Training Log Archive: CharlieIn the 31 days ending Oct 31, 2012:
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Wednesday Oct 31, 2012 #
9 AM
Rowing Machine 13:40 [3] 3.02 km (4:31 / km)
slept:7.5 weight:161.4lbs shoes: 2012 merrell trail glove
A little slower, trying to ride the edge of where the shoulder discomfort gets a little sharper. I think I pushed too much last time and I was relatively more achy for a couple of days. This seems to have been ok. I could go a little faster as I warmed up more. I could feel the pinch if I got below 2:16 in the first 1000, but by the end I could get closer to 2:10.
Tuesday Oct 30, 2012 #
7 AM
Note
slept:6.0 weight:161.6lbs (injured) (rest day)
Legs feeling a bit better after massage yesterday, but not enough to go running. We went out this morning with the dog on a CCW dog walk loop, in honor of the hurricane. Storm turned out to be not much of an event up here. The roads are another matter. Lots of downed trees, a couple hanging on wires. Not sure how we managed to keep power. I assume at some point they'll have to shut it off for a while to remove the trees. I came across a couple of downed trees on the property, trees that weren't in particularly fine shape to begin with.
Monday Oct 29, 2012 #
7 AM
Rowing Machine 13:15 [3] 3.02 km (4:23 / km)
slept:8.75 weight:162.2lbs shoes: 2012 merrell trail glove
A bit faster. Shoulder still really sore, but obviously calming down a bit. Still worse than when I did the original injury about a month ago.
10 AM
Note
Heather, my massage therapist, says my R shoulder looks quite different from the L, presumably indicating some pretty major trauma in there. MRI on Sat, follow up with the doc next week.
Sunday Oct 28, 2012 #
9 AM
Orienteering race 1:14:34 6.71 km (11:07 / km) +145m 10:02 / km
ahr:123 max:150 slept:7.5 weight:161.4lbs shoes: 2012 MT101 Green
Brown long distance course at Huntington SP. Beautiful woods, and nice temps for running once I was off the blustery hilltop where Becky was running registration.
In pretty good contact with the map and hitting them right on. Couldn't decide for a moment to go high or low to 6. Low would have been better. Went high for a while, but lost my resolve to keep climbing and thought I could find an intermediate way. Cliffs much bigger looking than I had expected, though, so ended up going all the way low and having to climb many lines at the end. Otherwise mostly ok. Got flummoxed somehow trying to cross the narrow trails between 7 and 8 and running into the trail again and again, so lost a bit of time there. Saw only Nellie going the other way just after 2, and Glen going the other way between 7 and 8.
L ham and R foot very sore. Just shuffling.
In pretty good contact with the map and hitting them right on. Couldn't decide for a moment to go high or low to 6. Low would have been better. Went high for a while, but lost my resolve to keep climbing and thought I could find an intermediate way. Cliffs much bigger looking than I had expected, though, so ended up going all the way low and having to climb many lines at the end. Otherwise mostly ok. Got flummoxed somehow trying to cross the narrow trails between 7 and 8 and running into the trail again and again, so lost a bit of time there. Saw only Nellie going the other way just after 2, and Glen going the other way between 7 and 8.
L ham and R foot very sore. Just shuffling.
Saturday Oct 27, 2012 #
9 AM
Orienteering race 20:57 3.29 km (6:22 / km) +43m 5:59 / km
ahr:142 max:168 slept:7.0 weight:163lbs shoes: 2012 MT101 Green
Orienteering race 23:41 3.57 km (6:38 / km) +38m 6:18 / km
ahr:142 max:160 shoes: 2012 MT101 Green
1 PM
Orienteering race 56:36 4.5 km (12:35 / km) +164m 10:39 / km
ahr:120 max:139 shoes: 2012 MT101 Green
Middle distance course at Paugusset. Tired and slower. Rocky footing left me with a very sore R foot to go along with sore L hamstring. Hobbling by the end. Felt like good navigation except for 3, where I stayed on the trail and climbed too high then had to slip down, and 6, where I lost contact and ended up way over to the S. Looking at the track, I had a pretty circuitous route to 5, and also to 9, although I felt like I knew where I was going on those two. Very sore foot by #9 and a hard time keeping going from there.
Map
Map
Friday Oct 26, 2012 #
Note
RHINO is on for December 8. More to follow.
C • Aww 6
9 AM
Rowing Machine 15:00 [3] 3.0 km (5:00 / km)
slept:6.25 weight:160.6lbs shoes: 2012 merrell trail glove
Went a bit faster than yesterday, so that was good, but still quite irritating to the shoulder. Not sure if this is going to turn out to be a good idea.
Thursday Oct 25, 2012 #
6 AM
Rowing Machine 15:45 [3] 3.0 km (5:15 / km)
slept:7.5 weight:160.6lbs shoes: 2012 merrell trail glove
Easy row, testing shoulder. Not overtly painful, but not comfortable either. Don't think it would be good to try any faster at this point.
11 AM
Running 34:42 3.54 mi (9:48 / mi) +111m 8:56 / mi
ahr:132 max:148 shoes: 2012 MT101 Green
Short run at Stratton Brook on the way home from the doc's. Dr Beebe is sending me off for an MRI. Suspects an infraspinatus tear. Bummer.
Wednesday Oct 24, 2012 #
9 AM
Note
slept:5.0 weight:162.2lbs (injured) (rest day)
Massage. Mostly work on the ailing shoulder. Doctor tomorrow.
12 PM
Note
Very pleasant visit with Becks and her parents Wendy and Tony, including an outing to the Big Down Marsh where we were counting heron nests and watching our silly and freshly laundered dog re-establish a comfortable level of filth and smelliness.
Tuesday Oct 23, 2012 #
7 AM
Running 48:02 4.99 mi (9:38 / mi) +39m 9:24 / mi
ahr:135 max:154 slept:8.0 weight:163.2lbs shoes: 2012 Hoka Stinsons
Morning jog with Rhonda at the river. Cool in a t-shirt this morning.
Monday Oct 22, 2012 #
2 PM
Running 43:12 4.08 mi (10:35 / mi) +33m 10:20 / mi
ahr:122 max:134 slept:7.75 weight:164.2lbs shoes: 2012 Hoka Stinsons
Little jog at the river with Rhonda. L hamstring a bit tender today.
Sunday Oct 21, 2012 #
10 AM
Orienteering 15:57 *** 2.21 km (7:12 / km) +20m 6:54 / km
ahr:148 max:168 spiked:16/16c slept:7.75 shoes: 2012 MT101 Green
NAOC Brown M 65 Sprint at PEEC. Straight line distance 1.9K. This was a very good race for me. Beautiful weather, reading the map well. Mostly going around to stay on trails where possible, except for #10 where I went more or less straight through the woods. Now that I look at the GPS track, not so straight. Going from 7 to 8 I thought about crossing the narrow marsh, and saw a couple of guys going ahead of me. One of them might have been Carl Underwood. They zipped right across, didn't even get wet shoelaces. I followed with enthusiasm and my first step went in all the way to mid-thigh, stumbled and went all the way in. Spent a bit of time trying to clear the mud off my map after that. In good contact all the way. That's just as fast as I can go and read the map, so a ways back from PG. 6th on Brown, I think, which is a pretty good result for me in this fast company.
Map
I think I lost time a few places. I was slow on the first two controls, just getting into the map. I think that was a good investment. Lost about 10 seconds with my tumble into the marsh between 7 and 8, with maybe a little holdover on the way to 9 cleaning my map. Lost probably 20 seconds with my wobbly route through the woods to 10. Then maybe another 10 on the way to 14 when I stopped at the top of the cliff, then climbed down, instead of jumping, as I heard PG and Rick W had done.
Map
I think I lost time a few places. I was slow on the first two controls, just getting into the map. I think that was a good investment. Lost about 10 seconds with my tumble into the marsh between 7 and 8, with maybe a little holdover on the way to 9 cleaning my map. Lost probably 20 seconds with my wobbly route through the woods to 10. Then maybe another 10 on the way to 14 when I stopped at the top of the cliff, then climbed down, instead of jumping, as I heard PG and Rick W had done.
Saturday Oct 20, 2012 #
12 PM
Orienteering 1:01:09 *** 5.78 km (10:35 / km) +239m 8:46 / km
ahr:143 max:173 spiked:10/14c slept:6.25 shoes: 2012 MT101 Green
Long Brown B course at Egypt Mills. Good running weather, and a better day than yesterday, but surprised at how long a 4.9 K course seemed! I was definitely dragging by the end, particularly along the road between 12 and 13. Had some trouble getting to #1, getting stuck in thorns left of where I had imagined I was going to be. Eventually got there, running into Gail who had started with me, fallen in the stream, and managed to walk there ahead of my wandering running. Then 2 was fine, I was high for 3, which meant I saw it just fine, and hit 4 right on after the long contouring leg. 5 was fine, but I went right by 6 too high and to the right, and ended up finding 7 first, which made 7 an easy leg when I had to do it for real. 8 easy, 9 easy, running behind Soupbone up the hill, then 10, 11 was fine. on 12 I got too far R and couldn't figure it out sweeping the hillside, so I dropped down below and had to climb up. Then 13 I had a hard time fighting my way back out to the road, and then the road seemed to last forever. Jon Torrance went by reasonably quickly. Eventually I cut off because I couldn't stand it anymore, but that was not a good plan. Lost some time searching too high and to the left. Rest was fine.
I think 6th in M65, not bad.
map. Click on it to hide the route.
I think 6th in M65, not bad.
map. Click on it to hide the route.
Friday Oct 19, 2012 #
11 AM
Orienteering 41:22 3.55 km (11:39 / km) +122m 9:57 / km
ahr:129 max:162 spiked:9/14c slept:7.25 shoes: 2012 MT101 Green
Middle distance Brown course at NAOC. Drizzly, and Rhonda elected not to go, but the rain mostly held off the whole time I was out there and for another hour after I finished. Hard for me to run through the underbrush and visibility a bit limited. I wore a contact because of the rain, and that seemed ok. Lots of little mistakes, and one bigger one at #7 where I thought I saw the line of cliffs that were supposed to be off to my left and drifted way right, relocating off a rootstock 100 M away. Otherwise ok, just plodding, particularly slow in the detailed area right around the finish. Very cool course design, especially the use of the mining area at the end.
Map with route. Click on map to hide route. Difficult running and visibility made it hard for me to execute even the short legs. Off a bit on 1, 2 and 3, then a major screw-up on 7 worth about 3 minutes. 4,5,6,8 and 9 were all fine, then 10-14 were ok but slow going as I was trying to be more careful in the more detailed area. 2 was particularly bad, because first I did a 180 out of 1 (after getting to 1 from the wrong direction). Then I drifted a bit right and had to stop and go rather a long way before I hit it. Surprising how far I got off line when I was trying to follow my compass. The controls I did well on had much better visibility.
Map with route. Click on map to hide route. Difficult running and visibility made it hard for me to execute even the short legs. Off a bit on 1, 2 and 3, then a major screw-up on 7 worth about 3 minutes. 4,5,6,8 and 9 were all fine, then 10-14 were ok but slow going as I was trying to be more careful in the more detailed area. 2 was particularly bad, because first I did a 180 out of 1 (after getting to 1 from the wrong direction). Then I drifted a bit right and had to stop and go rather a long way before I hit it. Surprising how far I got off line when I was trying to follow my compass. The controls I did well on had much better visibility.
Thursday Oct 18, 2012 #
Note
George after the finish of his first complete mile run. Very well done.
And George and Leslie with training partner.
And George and Leslie with training partner.
4 PM
Orienteering 1:00:00 [3] ***
spiked:9/9c slept:8.0 weight:164.4lbs shoes: 2012 MT101 Green
Strolling around the model map with Rhonda.
Wednesday Oct 17, 2012 #
5 AM
Note
(injured)
Strained my R shoulder again dealing with the garbage. Tried to lift a heavy bag into the container and this is about the worst it's been. Can't lift my arm up. Hope it resolves.
3 PM
Running (woods run) 13:48 1.09 mi (12:40 / mi) +28m 11:44 / mi
ahr:138 max:157 slept:4.5 weight:164lbs shoes: 2012 MT101 Green
Late night and feeling lethargic, but George and Leslie were having a good time, so I took a spin around one of the sprint courses from this summer. Stopped to drag a dead hemlock away in one spot.
Tuesday Oct 16, 2012 #
Note
(rest day)
Achy today. Busy at the conference anyway, but seems like a rest day is necessary.
Monday Oct 15, 2012 #
6 AM
Running 14:00 [3] 1.25 mi (11:12 / mi)
slept:7.0 shoes: 2012 MT101 Black
Short, slow jog around National Harbor. Tender in many places after running hard yesterday.
Sunday Oct 14, 2012 #
10 AM
cycling (spinning bike) 40:00 [3]
slept:8.5 weight:161.8lbs
Hanging out with Rhonda and Cindy, but not for too long. Day getting away from me and still wanted to go for a run.
1 PM
Running 48:58 5.27 mi (9:18 / mi) +104m 8:45 / mi
ahr:153 max:170 shoes: 2012 MT101 Green
Thought I might be a little faster than last time, but this was better than I had expected. Got tired in mile 4, so maybe cut back a little there, but this was my best time on this route in a while. R lower leg complaining now, but otherwise things are not too bad.
Saturday Oct 13, 2012 #
Event: HVO: Ward Pound Ridge
9 AM
Note
slept:7.75 weight:161.8lbs
Absolutely lovely day for mowing. Mowed most of the dog loop, and another trail segment that hadn't been mowed in at least a few years. Seemed like a more pleasing alternative than crossfit this morning, what with some lingering DOMS from Thursday mostly.
Friday Oct 12, 2012 #
7 AM
Rowing Machine 23:00 [3] 5.0 km (4:36 / km)
slept:7.25 weight:161.4lbs shoes: 2012 merrell trail glove
I wasn't really planning on crossfit, because I had an 8 o'clock conference call scheduled and I was a bit sore anyway, but Rhonda wanted to go. Two workouts scheduled today, rowing and deadlifts, and only had time for one of them. A 3 minute warmup and then intervals, 500M on, then 2 minutes easy in between. Did my 500s in 2:10.1, 2:07.8, 2:04.0, 1:58.5 and 1:55.5.
Thursday Oct 11, 2012 #
5 AM
Gym 1:00:00 [3]
slept:7.25 weight:161lbs shoes: 2012 merrell trail glove
Pretty successful workout. Run 400 in the dark, dodging potholes, then some assorted warmup. Then 12 minutes to get a max thruster. Very careful, both for the injured shoulder and the recovering R hamstring. I got to 75# pretty quickly, and that was enough. Then next WOD was 15-12-9 of three exercises: Chest-to-bar pullups, 2 pushup burpees, thrusters. I can get a few C2B pullups, but that many is way past what I can do, so I used a band. Used 45# for the thrusters. The burpees were the hardest part. Big class. The usual 5:30 am instructor, Brian, broke his wrist lifting last weekend, so Izzo took his place. Shoulder dealt with all this just fine. Pretty remarkable.
12 PM
Hike 1:30:00 [3]
Nice long walk with my friend Tony, who came down to help me with a consulting project. Tony is also a landowner and forestry enthusiast, and it is nice to have someone to walk with and talk trees. It got me to pay a bit more attention. Hadn't paid attention before that the tallest trees in my 2006 clearcut now are cherry, having taken over from the chestnut. The chestnut, of course, is doomed. It keeps sprouting from the roots, but will soon be girdled by the blight and die back. Or how much pine is growing in there now. We went past the big bridge at Big Down Marsh and down Old Stagecoach Rd along my property line, then off on a skid trail that is in surprisingly good shape for a while. We ran into my neighbor Alla, out enjoying the weather and scavenging mushrooms as only a real Eastern European can.
3 PM
cycling 1:00:49 14.18 mi (4:17 / mi) +264m 4:03 / mi
ahr:122 max:151
Around W Simsbury. Realized I always go the same direction, so went the opposite way for a change. Seems not as hilly.
Wednesday Oct 10, 2012 #
8 AM
Gym 30:00 [3]
slept:8.0 weight:162.6lbs (injured) shoes: 2012 merrell trail glove
Didn't seem like a good idea today, with the shoulder more sore than usual, but Rhonda had inveigled Jan to go and so off we went. Workout today was back squats, followed by a bunch of box jumps, ring dips and squats. I subbed front squats for the back squats, got to 110 before my back felt a bit compromised and I stopped. Meanwhile, Jan got a muscle spasm in her back and pretty soon was lying down and not able to get up easily, so Rhonda and I bailed out of the rest of the class and took her home to rehab her.
11 AM
Note
Ducked out of rehab duties for a while and got a massage from Heather. Very fine. Did me a lot of good, particularly the shoulder.
5 PM
Running 31:00 [3] 2.65 mi (11:42 / mi)
shoes: 2012 MT101 Green
2 dog walk loops with Sassy. Legs starting to feel a bit better, although R one was tightening up by the end.
Tuesday Oct 9, 2012 #
Note
slept:6.0 weight:161.4lbs
Nothing today. Lethargic after late night coming back from NY. Shoulder seems worse.
Monday Oct 8, 2012 #
8 AM
Hike 52:12 [0] 2.17 mi (24:03 / mi) +191m 18:53 / mi
slept:6.5 weight:162.2lbs shoes: gel kayanos - old
Up to the top of Ski Sundown with Jessica, Rhonda and Sassy. View a bit fogged in, but still pretty darned nice.
12 PM
Running 5:36 0.46 mi (12:17 / mi) +67m 8:26 / mi
ahr:123 max:136 shoes: 2012 MT101 Green
warmup jog
Running 17:02 1.77 mi (9:37 / mi) +109m 8:05 / mi
ahr:152 max:173 shoes: 2012 MT101 Green
Then four loops of the so-called hospital walk loop, on a 4:30 schedule. This is a good workout for an abbreviated time window. Sassy was getting a little irritated by the repetitive quality of it, and she is more of a stopper and sprinter than my steadier pace appeals to. Unlike Hazel, though, she hung in all the way, sometimes ahead and sometimes behind. Hazel would never tolerate repeating a path. She would go anywhere, but as soon as you went back out on another loop she would shake her head and go home.
The gps tracks are bizarre. Start and finish of each loop was where the #7 is. Why is the garmin so wacked out?
The gps tracks are bizarre. Start and finish of each loop was where the #7 is. Why is the garmin so wacked out?
Sunday Oct 7, 2012 #
Event: Hudson Highlander XVII
Note
slept:7.0 weight:160.4lbs (injured) (rest day)
Tired and sore today, and shoulder worse. Basically a day off from any sort of training, but I did a lot of dog walking and a lot of mowing - trails, fields, etc. Mowing has been more of a struggle this year because I skipped it last fall with my broken wrist, and things had gotten a bit out of hand. Also, I'm finding that the forest is reclaiming the edges of fields, so I have to work a bit harder on them.
Saturday Oct 6, 2012 #
6 AM
cycling 1:29:54 20.9 mi (4:18 / mi) +183m 4:11 / mi
ahr:115 max:141 slept:7.0 weight:162.4lbs
a couple of loops from PV with Rhonda and Cindy. Foggy, damp, early, but otherwise fine.
9 AM
Gym 35:00 [3]
shoes: 2012 merrell trail glove
A bit limited in what I can do these days, but more or less kept pace. Workout was tabata, four exercises, each 8 rounds of 20 sec on, 10 sec off. Box jumps or stepups (I am stepping on small box because of the knee), situps, lunges (only half way down, again protecting the knee) and "perfect" pushups. For the pushups, chest touches the floor, hands out to the side and back then pushup. Hips stay off the ground. These are hard. I was only getting 5 or 6 per round.
3 PM
Running 56:33 5.25 mi (10:46 / mi) +100m 10:10 / mi
ahr:138 max:158 shoes: 2012 MT101 Green
Excursion at McLean GR with the lovely Jessica. Quite a delightful time. Learned some Albanian in the car going back and forth. On Old Farms Rd we got to dial 911 when we saw a fire that had started in a pine tree where a branch was leaning on the wires. While we sat there and called it got up a good head of steam, but we left before any fire trucks showed up.
Friday Oct 5, 2012 #
7 AM
Gym 30:00 [3]
slept:8.5 weight:162.4lbs shoes: 2012 merrell trail glove
My heart wasn't really into it today, and then we got there and we were the only ones. Workout was snatches and clean-and-jerks for maximums. So now we're about to head home, because my shoulder wouldn't tolerate it and neither would Rhonda's back. Since we were the only ones there, Jen made us a different and fairly mellow workout: 5 rounds, 10 KB deadlifts, row 500. Not pushing it. Used 24Kg KB, rowed at 2:15 for 4 rounds, 2:06 the last one.
3 PM
cycling 56:35 [3] 12.62 mi (4:29 / mi)
Easy loop in West Sims with Rhonda. Nice day. It's been raining every day for a while, so nice to get out on the bike.
Thursday Oct 4, 2012 #
5 AM
PT exercises (Stretching) 30:00 [3]
slept:5.5 weight:163.2lbs
Not that I don't do this sort of stuff pretty often, but I thought recording it might increase the frequency.
Rolled left foot, L quad and ITB. Rolled R calf with stick.
Hamstring stretches, 3x30 sec each side, stretching neck at same time.
Back stretch on barrel, then back series I got from the OLY coach.
Rolled left foot, L quad and ITB. Rolled R calf with stick.
Hamstring stretches, 3x30 sec each side, stretching neck at same time.
Back stretch on barrel, then back series I got from the OLY coach.
Rowing Machine 43:00 [3] 8.5 km (5:04 / km)
shoes: 2012 merrell trail glove
I hadn't been able to row long or hard because of the shoulder, but it seemed a little better this morning, so I tried my friend Dave's second workout from his rowing coach:
VOLUME BUILDING STEADY STATE - getting a lot of base meters to extend your eventual upper-end range.
Warm up - 20 strokes each, arms/arms & body/half slide/full slide/legs only rowing
Work out: FIXED DISTANCE
Set monitor to SPLIT. Select "new workout">intervals distance. Set split distance to 1,000 meters (I'll show you how) Interval is 4,000 meters work / 5:00 rest (x2 reps). Set resistance damper to around 4-5. Target your 2k split (1:54) PLUS :20 - so 2:14 for a goal split, no lower. SPM NTE 26. Focus on getting to the goal split in 5 strokes, and holding both split (2:14) and SPM as steady as possible throughout the piece. for the 5:00 minute rest, do very light rowing the first 1:00, stop/get water etc for the next 3:00, then resume light rowing for the last 1:00 and once it clicks over to Interval 2 get right back on the goal split and steady-state it for 4,000.
Following workout: record data. See how piece one compares with the second interval for consistency.
Aimed for 2:15 pace, because I am not as fast as Dave by a little, but figured as long as my shoulder held up it would go fine, because I have more endurance. And it did. 17:59.3 and 17:58.4 for the two splits, as compared to a target of 18:00. Got tight in L glute toward the end. More rolling. Hard to hold the exact pace without looking at the monitor. I was watching my form in the reflection in the sliding door, and would easily get off by 2-4 seconds in either direction. Did better with pace, which I kept in the 23-25 SPM range pretty much all the way. This is different from the way I usually row a longer piece, when I speed up throughout, particularly toward the end.
VOLUME BUILDING STEADY STATE - getting a lot of base meters to extend your eventual upper-end range.
Warm up - 20 strokes each, arms/arms & body/half slide/full slide/legs only rowing
Work out: FIXED DISTANCE
Set monitor to SPLIT. Select "new workout">intervals distance. Set split distance to 1,000 meters (I'll show you how) Interval is 4,000 meters work / 5:00 rest (x2 reps). Set resistance damper to around 4-5. Target your 2k split (1:54) PLUS :20 - so 2:14 for a goal split, no lower. SPM NTE 26. Focus on getting to the goal split in 5 strokes, and holding both split (2:14) and SPM as steady as possible throughout the piece. for the 5:00 minute rest, do very light rowing the first 1:00, stop/get water etc for the next 3:00, then resume light rowing for the last 1:00 and once it clicks over to Interval 2 get right back on the goal split and steady-state it for 4,000.
Following workout: record data. See how piece one compares with the second interval for consistency.
Aimed for 2:15 pace, because I am not as fast as Dave by a little, but figured as long as my shoulder held up it would go fine, because I have more endurance. And it did. 17:59.3 and 17:58.4 for the two splits, as compared to a target of 18:00. Got tight in L glute toward the end. More rolling. Hard to hold the exact pace without looking at the monitor. I was watching my form in the reflection in the sliding door, and would easily get off by 2-4 seconds in either direction. Did better with pace, which I kept in the 23-25 SPM range pretty much all the way. This is different from the way I usually row a longer piece, when I speed up throughout, particularly toward the end.
7 AM
Running 34:24 2.68 mi (12:50 / mi) +97m 11:32 / mi
ahr:133 max:155 shoes: 2012 MT101 Green
A couple of dog loops with the dog. Interesting how she waits patiently at the gates instead of going around them.
Wednesday Oct 3, 2012 #
7 AM
Gym 55:00 [3]
slept:6.0 weight:162lbs (injured) shoes: 2012 merrell trail glove
First time back since I hurt my shoulder last Thursday, and the WOD involved cleans, front squats and push presses. Did a few with a piece of PVC pipe and even that was too much action for the shoulder. I got on a rowing machine for 10 minutes or so while they finished that up, then did the second part, front squats 5-4-3-2-1. Also didn't push too hard there: 65-70-75-80-90. Seemed ok. Then some stretching to finish up.
Tuesday Oct 2, 2012 #
7 AM
Rowing Machine 10:05 [3] 2.13 km (4:44 / km)
slept:7.75 weight:159.4lbs (injured) shoes: 2012 merrell trail glove
A little faster pace, so maybe things are starting to improve in the shoulder. Still tender, still several directions in which I don't want to move it.
Monday Oct 1, 2012 #
9 AM
Rowing Machine 10:00 [3] 2.0 km (5:00 / km)
slept:6.75 weight:162lbs (injured) shoes: 2012 merrell trail glove
Easy rowing seemed to be good for my shoulder yesterday, so tried it again this morning. Starting to pinch about 7 minutes in, so this was enough for today. It does seem like I am seeing some gradual improvement. If this resolves in another week or so I will be quite grateful.
11 AM
Running 31:49 3.13 mi (10:10 / mi) +32m 9:51 / mi
ahr:126 max:135 shoes: 2012 Hoka Stinsons
With Rhonda. Surprisingly hard. Left quad and ham protesting quite a bit.
C • Hoka 2
3 PM
cycling 57:05 [3] 12.61 mi (4:32 / mi)
easy ride around W Simsbury. Forgot the garmin. Nice afternoon.