Training Log Archive: CharlieIn the 31 days ending Dec 31, 2012:
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Monday Dec 31, 2012 #
7 AM
PT exercises 1:10:00 [3]
slept:8.0 weight:162.8lbs
Full set of shoulder and hamstring exercises at PT this morning, plus all the stretching, massage, and electro stim stuff.
First good sleeping night since getting home from CA, even though I was up a bit late - maybe 10 or so. Snoozed right through morning yoga class. Awesome.
First good sleeping night since getting home from CA, even though I was up a bit late - maybe 10 or so. Snoozed right through morning yoga class. Awesome.
11 AM
Note
A very social day. Francesca came by for coffee and a nice visit. Her mom Giulia called while she was here and I had the fun of listening to them speak in Italian and picking up a few words here and there. Then PG stopped by on his way home from Litchfield and we had a bit of overlap for a while. Very pleasant as always to get a visit from him. And then another little overlap as Shannon came by from next door to borrow a sled while Peter was still here. A very nice impromptu party.
Sunday Dec 30, 2012 #
8 AM
Snowshoe 35:00 [3] 1.3 mi (26:55 / mi)
slept:4.25 weight:165lbs shoes: Dion 121 snowshoes
Dog loop with Rhonda. Snow very nice, although the wind had firmed it up quite a bit as compared to last night. Hamstring definitely seems to be mellowing a bit. Now just don't push it!
Another bad sleeping night. Stayed up late, and then the dog threw up around 3. Rhonda was nice enough to get up and clean it up, but not quite nice enough to turn the lights off when she was done and pretty soon I was up too.
Another bad sleeping night. Stayed up late, and then the dog threw up around 3. Rhonda was nice enough to get up and clean it up, but not quite nice enough to turn the lights off when she was done and pretty soon I was up too.
10 AM
Note
Spent about an hour taking off the chains, fixing broken links and putting them back on, before cleaning up the driveway. The chains are pretty tired. Last time I will be using them. Next time they come off I will replace them. I guess you can replace just the cross pieces, but at seems like a lot of work.
1 PM
PT exercises 1:10:00 [3]
Complete set of shoulder and hamstring exercises, including the RW hamstring series.
8 PM
cycling (Spinning bike) 40:00 [3] 9.3 mi (4:18 / mi)
In front of the tv, watching a bit of the Skins and Cowboys. First time I've done anything that involved sweat in 2 weeks, and I could feel it in my legs.
Saturday Dec 29, 2012 #
8 AM
PT exercises 1:05:00 [3]
slept:5.5 weight:161.6lbs (sick)
PT appointment, with some new additional exercises. very tired, and perhaps a bit sick today. Not sleeping well at night and forced napping in the daytime. No energy for the snowshoe trip today that Zack and Rhonda took.
5 PM
Note
Really nice visit from Francesca and Jeff and Jeff's mother for dinner. Francesca even brought the entree.
9 PM
Snowshoe 20:00 [3] 0.75 mi (26:40 / mi)
About 7 or 8" of new fluffy snow, and Zack got the bright idea of going out for a snowshoe. Plenty bright enough to see and quite pleasant. About half a dog loop before cutting back to the house. Starting to feel a bit better.
Also, first glimmer of hamstring improvement.
Also, first glimmer of hamstring improvement.
Friday Dec 28, 2012 #
7 AM
Snowshoe 25:00 [3] 1.0 mi (25:00 / mi)
slept:6.0 weight:164.2lbs shoes: Dion 121 snowshoes
With Sassy and Rhonda on some very crusty snow.
3 PM
Snowshoe 15:00 [3] 0.75 mi (20:00 / mi)
shoes: Dion 121 snowshoes
Another tramp on crusty snow, with Peter Huntington, surprise visitor. Zack, Rhonda and Sassy also.
PT exercises 40:00 [3]
shoulders and hamstrings. I've generally been keeping up with these twice most days, whether logged or not. Just once today, though.
Wednesday Dec 26, 2012 #
9 AM
Hike 1:02:00 [3] 4.1 mi (15:07 / mi)
shoes: 2012 MT101 Green
Hike from Kathy's house with Rhonda on the trails on either side of Santa Rosa Creek, very swollen from rain.
Hike 20:00 [3] 1.5 mi (13:20 / mi)
shoes: 2012 MT101 Green
After a meandering walk with Kathy and the kids, another shorter loop with Zack.
Monday Dec 24, 2012 #
12 PM
Hike 12:47 0.58 mi (22:03 / mi) +103m 14:12 / mi
ahr:114 max:148 shoes: 2012 MT101 Green
Hiking up to start of Annadel Brown course, with Rhonda.
Orienteering 1:22:08 3.19 mi (25:45 / mi) +182m 21:52 / mi
ahr:114 max:151 shoes: 2012 MT101 Green
Most of the brown course, Rhonda trailing along without a map behind. I had been to the first 7 before with George, Leslie and Zack, so pretty easy to find again, except #4 in a vague enough area that I seem to have been on the wrong mound. Would have been easy enough with a flag in place. Clicking them off pretty well except for stopping short on 6 and 7 and punching before realizing wrong and keeping on to the right spot. Woods were fine, if very wet. Trails treacherously slippery after hard rain yesterday and day before. Took a hard fall on the way to 9 and got a bit flummoxed, mistook a trail and headed up to a pit that was way too high, then to a knoll thinking it might be 10 also way too high. By the time I figured it out, Rhonda was losing patience with me, so just continued down to the real 10 and off almost to 11 before it was clear the exercise was over, so headed back on the trail, where I took an even harder fall, and escaped feeling lucky to get out without another tumble. Map and route.
4 PM
Hike 21:02 0.83 mi (25:20 / mi) +97m 18:35 / mi
ahr:87 max:114 shoes: 2012 MT101 Green
Afternoon stroll with Zack at Ragle Park. We were going to head to Annadel, but put off by my earlier experience with slippery, muddy trails. Plus this was a lot closer to our house. Wet enough here. Left the Garmin on a bit too long and drove most of the way home with it.
Saturday Dec 22, 2012 #
9 AM
PT exercises 30:00 [3]
slept:7.0
Abbreviated set of shoulders and hamstrings
10 AM
Note
Farm tour with the family. Little Zoe and Lucy got to sit on the horse and feed it carrots, hunt for eggs in the hen house and brush the goats. Very satisfactory.
2 PM
Hike 1:30:00 [3]
Around Armstrong Woods with Zack, Jess and Jonathan during a break in the rain. Very fine place, plenty of amazingly large trees.
6 PM
Note
Dinner at the wonderful Cafe Claudio, just around the corner from the farm. Exceptionally nice place.
Friday Dec 21, 2012 #
8 AM
PT exercises 45:00 [3]
slept:6.5
shoulder and hamstring series, before heading over to Kathy's to babysit with Zack for the girls, while Rhonda, Kathy, Jonathan and Jess went out wine tasting.
Thursday Dec 20, 2012 #
8 AM
PT exercises 40:00 [3]
slept:6.5
shoulders and hamstring
10 AM
Orienteering 1:30:00 [3]
shoes: 2012 MT101 Green
Very nice visit with George and Leslie. George brought maps from the meet at Annadel last month and we walked a good part of the brown course as a group, George, Leslie, me, Rhonda and Zack. What a great park, and fun to do the course with G&L. Then they were able to spend the rest of the day with us. Very nice!
Excellent wildlife viewing, courtesy of George, who was spotting them all. First a bunch of acorn woodpeckers dutifully attempting to excavate a telephone pole at the end of Violetti Rd near the trailhead. Then the best find, a handsome bobcat who preened for us quite a while, jumping from rock to rock in a large clearing near #2. Later a deer in a clearing, many vultures, and a red-tailed hawk.
Later several more deer in the woods along the road that goes from our house down to where the animals are kept on the farm.
Excellent wildlife viewing, courtesy of George, who was spotting them all. First a bunch of acorn woodpeckers dutifully attempting to excavate a telephone pole at the end of Violetti Rd near the trailhead. Then the best find, a handsome bobcat who preened for us quite a while, jumping from rock to rock in a large clearing near #2. Later a deer in a clearing, many vultures, and a red-tailed hawk.
Later several more deer in the woods along the road that goes from our house down to where the animals are kept on the farm.
7 PM
PT exercises 45:00 [3]
shoulder and hamstring series
Wednesday Dec 19, 2012 #
Note
slept:3.5 weight:165.2lbs
long day. Up at 1, left house at 3, picked Jess up in NYC and left JFK at 7:45 for SFO. Finally got to our house in Sebastopol a bit after 3. Settled in for about an hour, then headed to Kathy's in Santa Rosa for dinner and grandchildren visiting. Finally home and in bed around 9:30 or so. Pretty blasted.
Tuesday Dec 18, 2012 #
6 AM
cycling (spinning bike) 30:00 [3]
slept:5.5 weight:164.8lbs
PT exercises 50:00 [3]
shoulder series, and then the RW hamstring series. These take a lot of time, and it is hard to tell how much good they are doing my shoulder so far, but my legs and back are feeling quite a bit better since I have been doing them. A long way to go for the shoulder yet, but these seem like something I should keep up.
Monday Dec 17, 2012 #
8 AM
PT exercises 50:00 [3]
slept:5.0 weight:163lbs
Shoulder and hamstring exercises, and enough other therapy to make the visit last about 1:40. Long way to go.
8 PM
PT exercises 40:00 [3]
Another set of the shoulder and ham exercises m
Sunday Dec 16, 2012 #
Note
Last night we stopped in to bring dinner to our friend Sheryl and family. Her mom on waiting list for hospice, came in yesterday to stay at Sheryl's until she got a space at hospice, set up in a hospital bed in Sheryl's living room. Nice gathering, Sheryl's sister from CA, longtime family friends, etc. Mom very weak, but alert and able to talk. This morning a text from Sheryl, her mom didn't make it through the night. Once already on the way to hospice, to pass away not a tragedy, but of course a sad time anyway.
7 AM
Hike 25:00 [3]
slept:7.0 weight:162.6lbs
Dog walk with R & S
cycling (spinning bike) 40 [3] 10.4 mi (4 / mi)
with Rhonda directly after the dog walk
PT exercises 45:00 [3]
shoulder series from Brian, plus RW hamstring series
Saturday Dec 15, 2012 #
7 AM
Hike 25:00 [3] 2.0 km (12:30 / km)
slept:5.5 weight:162.8lbs
Dog walk with Rhonda and Sassy.
cycling 40:00 [3] 9.4 mi (4:15 / mi)
Straight into the gym for some spinning, also with Rhonda
PT exercises 35:00 [3]
and then my shoulder and hamstring exercises from Brian, which I am committed to 2x a day, quite a time commitment, but necessary. Little glimmer of movement in the shoulder. Long way to go.
1 PM
cycling (spinning bike) 40:00 [3] 8.6 mi (4:39 / mi)
Another session, this time with Rhonda and Isabel. Good to keep a hand in.
PT exercises 40:00 [3]
The same exercises, plus added the side rolls on the unaffected side, just to even things out. Very modest exercises, but I can already feel some beneficial effect.
Friday Dec 14, 2012 #
5 PM
cycling 35:00 [3] 8.5 mi (4:07 / mi)
slept:7.5 weight:163.6lbs shoes: gel kayanos - old
With Rhonda in the gym, late in the day.
PT exercises 40:00 [3]
Shoulder exercises and hamstring exercises. I am now on a 2X a day schedule for the shoulder series. First time was this morning at PT, which is a pretty time consuming endeavor.
Thursday Dec 13, 2012 #
8 AM
Note
slept:7.0 weight:162.6lbs
Just PT today. Otherwise a busy day, so never made it out to the spinning bike, and not likely to do much else these days. And one round of the dog loop with a very needy dog.
Wednesday Dec 12, 2012 #
5 AM
cycling (spinning bike) 40:00 [3]
slept:7.0 weight:162.2lbs
with Rhonda and the yoga girls
PT exercises 30:00 [3]
Hamstring series, followed by some shoulder therapy exercises from yesterday.
Abductor exercises went much better today. Perhaps already taking a bit of effect.
Abductor exercises went much better today. Perhaps already taking a bit of effect.
Tuesday Dec 11, 2012 #
9 AM
Note
slept:6.5 weight:163.6lbs
First PT session. Baby steps. Modest mobility exercises, some electro stim. Also some stim on the recalcitrant hamstring and some ultrasound.
Monday Dec 10, 2012 #
5 AM
cycling (spinning bike) 40:00 [3] 9.2 mi (4:21 / mi)
slept:6.0 weight:162.4lbs
While the girls were doing yoga. Seems like I could do a good part of the yoga, based on evidence from yesterday, so maybe Wednesday I'll try.
PT exercises 35:00 [3]
Followed by hamstring series and then a bit of shoulder mobility, in advance of follow-up with surgeon this morning, which was uneventful. Real therapy starts tomorrow.
Sunday Dec 9, 2012 #
Hike 2:15:00 [3]
slept:5.0 weight:162.4lbs
Gentle hike around with the last of our company. Then Rhonda fell asleep for a bit, so Sassy and I went out and picked up the controls.
Saturday Dec 8, 2012 #
Event: RHINO 5
Hike 2:20:00 [3] 8.0 km (17:30 / km)
slept:8.25 weight:162lbs shoes: 2011 icebugs
Several outings on the o-courses. Morning walk with Rhonda and Sassy checking controls, following the long course, at least for a while. This crystallized my anxiety about a couple of the western controls in too much laurel. So back in and contemplate the map for a while, and then out again to move 3 long controls from the west to the east and reconfigure the course. Much better. Note for future reference: don't even think of putting controls at the bottom of the western slope.
Then two episodes of guiding new orienteers around the short course. First Marj Rockwell and Suela, then got back in time to pick up our friend Heather.
Sassy had an interesting day. She was with me on all four of these trips, plus went out with our friends Cindy, Mike and Gina on their trip around the short course. Then she did some serious grazing around the party, leading to her banishment to our bedroom.
Then two episodes of guiding new orienteers around the short course. First Marj Rockwell and Suela, then got back in time to pick up our friend Heather.
Sassy had an interesting day. She was with me on all four of these trips, plus went out with our friends Cindy, Mike and Gina on their trip around the short course. Then she did some serious grazing around the party, leading to her banishment to our bedroom.
3 PM
PT exercises 20:00 [3]
Most of the hamstring series. Supposed to move up to level 2 when level 1 feels easy. Not yet. Perhaps not even all that soon.
Friday Dec 7, 2012 #
6 AM
cycling (spinning bike) 21:15 [3] 5.2 mi (4:05 / mi)
slept:7.5 weight:162.4lbs
short jaunt with Rhonda before heading off to Providence for the day.
Thursday Dec 6, 2012 #
7 AM
Hike 25:00 [3]
slept:8.0 weight:161.4lbs shoes: 2011 icebugs
last of the night-o controls, with Sassy and Rhonda. nice morning.
11 AM
PT exercises 25:00 [3]
RW hamstring series, or at least most of it until the phone rang for my 12:00 conference call.
5 PM
cycling (Spinning bike) 37:00 [3] 8.0 mi (4:37 / mi)
shoes: 2011 gel kayano
With Rhonda and Isabel in the gym.
Wednesday Dec 5, 2012 #
5 AM
cycling (spinning bike) 40:00 [3] 9.1 mi (4:24 / mi)
slept:7.0 weight:164lbs
While Rhonda and the girls were having yoga class, plus a bit of the yoga class.
7 AM
Hike 40:00 [3]
shoes: 2011 icebugs
Hanging some more controls, with Sassy. Felt nice and secure in my icebugs after two nasty slips and falls in the last two days.
Tuesday Dec 4, 2012 #
11 AM
Hike 45:00 [3]
slept:8.0 weight:162lbs
Put out some controls, walking with the dog. Slipped and fell again today. I may need spikes next time. Wet leaves very slippery.
3 PM
PT exercises 30:00 [3]
Hamstring strengthening series discovered by walk. Pleasing and instructive. Hope springs eternal.
Monday Dec 3, 2012 #
7 AM
Gym 50:00 [3]
slept:7.0 weight:162lbs shoes: gel kayanos - old
First time back in a while, and definitely on a baby crossfit program. A bunch of milling around to warm up, trying things out to see what was feasible. Ended up with a brief workout of 5X 10 of one armed KB swings and air squats. Even at that I will have a sore forearm from the KBS. Just not used to them.
1 PM
Hike 1:45:00 [3]
shoes: gel kayanos - old
Hike from Doyle Rd over Ted Wright trail to Breezy Hill, around on Land Trust trails on E side of Breezy Hill. With Rhonda, Sassy and Mary Ellen. Slipped on wet leaves and wrenched my back. Slowed me down quite a bit.
Sunday Dec 2, 2012 #
10 AM
Orienteering 10:37 1.09 km (9:47 / km) +68m 7:27 / km
ahr:142 max:175 slept:6.5 shoes: 2011 icebugs
Becky's shorter control pick at Osbornedale, 6 short legs on 1:5000 version of map. Started a few minutes after Bill and maybe a minute after Earl. Met up at the last control for start of the next exercise.
Hike 33:39 1.63 km (20:42 / km) +51m 17:54 / km
ahr:105 max:155 shoes: 2011 icebugs
line-o, in pairs. Slow and careful with Bill, a bit after Becky and Earl had taken off. Very entertaining.
Orienteering 42:06 2.79 km (15:04 / km) +99m 12:48 / km
ahr:125 max:151 shoes: 2011 icebugs
Longer control pick, 11 controls. Lost time at 6 looking for streamer that turns out to have been on the wrong cliff, and at 9 where I misread the middle of the circle and stood around perplexed up at the top of a reentrant that I should have been 1/2 line lower. Good fun. Passed Earl when he overran #5, and then got together with him and Bill when we were all searching for the streamer at 6. Reasonably comfortable at all this with my shoulder, being a bit more careful on the downhills especially. Thanks very much to Becky!
Saturday Dec 1, 2012 #
Note
Birthday girl, four years old today
12 PM
Running 47:27 4.14 mi (11:28 / mi) +84m 10:47 / mi
ahr:149 max:192 slept:7.75 weight:161.8lbs shoes: 2012 MT101 Green
Stopped by to visit walk briefly and pick up some meet paraphernalia, then R&I went for a short jog at McLean, from the little parking area off Canton Rd for a change.
HR monitor very flaky today. Wore my sling and doubled up by gripping my jacket. That was enough to give my shoulder adequate support.
HR monitor very flaky today. Wore my sling and doubled up by gripping my jacket. That was enough to give my shoulder adequate support.