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Training Log Archive: Charlie

In the 31 days ending Jan 31, 2013:

	activity	#	time	miles		km		+m	load
	PT exercises	39	33:20:00						5390.0
	Snowshoe	11	8:02:24	19.34	(24:56)	31.13	(15:30)	94	1240.3
	Hike	19	7:30:45	24.95	(18:04)	40.15	(11:14)		1118.3
	cycling	5	2:46:00	27.7		44.58			498.0
	Rowing Machine	10	2:25:34	19.57	(7:26)	31.5	(4:37)		424.0
	Gym	1	1:00:00						180.0
	Orienteering	1	27:00	1.49	(18:06)	2.4	(11:15)		81.0
	Running	1	4:40	0.5	(9:20)	0.81	(5:48)		14.0
	Total	70	55:36:23	93.56		150.57		94	8945.6
	[1-5]	70	54:58:15
averages - sleep:6.8 weight:162.8lbs

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Thursday Jan 31, 2013 #

6 AM

cycling (spinning bike) 31:00 [3]
slept:7.0 weight:161.6lbs

with Rhonda and Sheryl in the gym. They got a bit of an earlier start as I was puttering around in the house.

9 AM

Gym 1:00:00 [3]

I have been in the CFWPP* for a couple of months now, and decided to emerge and take my chances. Seemed like I could handle any exercises they had unless they involved either arms or legs. The upshot was I did pretty much my own workout, because none of the stuff they had going on was something I had any comfort with at this stage of rehab. So I did a workout involving rowing, kettlebell swings and situps, switching back and forth among them a few times. Ended up rowing 4700 M, 75 KB swings with a pretty small KB and 75 situps. So none the worse for wear, I think.

*Crossfit Witness Protection Program

1 PM

Hike 25:00 [3] 1.3 mi (19:14 / mi)

dog walk with R&S, brisker pace. Trail mostly clear after rain and wind all night and spring AM temperatures, but still snow in spots and slippery. Nice to be out.

Wednesday Jan 30, 2013 #

8 AM

PT exercises 1:15:00 [3]
slept:7.5 weight:163lbs

Full set of shoulders and hamstrings, after PT session. Range continues to improve.

1 PM

cycling (spinning bike) 35:00 [3] 6.3 mi (5:33 / mi)

on the spinning bike, in between calls, reading the paper. Just noodling along.

Tuesday Jan 29, 2013 #

Note
slept:8.5 weight:159.8lbs

Back from getting my colon inspected. As expected, snoozed right through it. Nothing like the prep for this to improve one's g. Not feeling my most zippy yet, but fine otherwise.

12 PM

Hike 29:00 [1] 1.3 mi (22:19 / mi)

dog walk with R&S. Maybe an inch or two of new snow, probably not for long. Micro spikes.

4 PM

Rowing Machine 14:57 [2] 3.0 km (4:59 / km)
shoes: 2012 merrell trail glove

very easy. Seemed like what I needed.

Monday Jan 28, 2013 #

7 AM

PT exercises 1:35:00 [1]
slept:8.5 weight:163.2lbs

Full set of shoulder and ham exercises, plus a couple extras. The newer shoulder exercises are getting a bit easier, or at least a bit less excruciating.

12 PM

Hike 28:00 [1] 1.3 mi (21:32 / mi)

dog walk with R&S. Snow falling pretty briskly now. Nice if it keeps up.

Sunday Jan 27, 2013 #

9 AM

PT exercises 20:00 [3]
slept:6.5 weight:163.2lbs

The old swiss ball shoulder exercises - supplanted by newer harder ones for my PT sessions, but still beneficial.

1 PM

Hike 30:00 [1] 1.3 mi (23:05 / mi)

dog walk, microspikes.

5 PM

Rowing Machine 3:00 [1] 0.5 km (6:00 / km)
shoes: 2012 merrell trail glove

a bit of warmup

Rowing Machine 8:18 [4] 2.0 km (4:09 / km)
shoes: 2012 merrell trail glove

I thought based on recent experience that I ought to be able to do about 8:08 or thereabouts, but either because I was tired after rowing several days in a row, or just plain out of shape, I ran out of gas, and it got worse as I went along. Shoulder was fine, although I didn't want to dig extra hard with it. 8:18.4

Saturday Jan 26, 2013 #

8 AM

PT exercises 1:15:00 [3]
slept:8.0 weight:163.2lbs

PT eval and therapy session, then the full set of shoulders and hams. Shoulder continues to improve. Ham not so much.

1 PM

Hike 30:00 [3] 1.3 mi (23:05 / mi)

Dog walk with Sassy in microspikes. Just a dusting overnight. Very nice day, not as cold as the last few.

3 PM

Rowing Machine 21:57 [3] 5.0 km (4:23 / km)
shoes: 2012 merrell trail glove

Started out thinking I would aim for a steady pace in the 2:15-2:20 range, but got going a bit better about halfway. Pretty sweaty by the end of it. A new PR for 5K for this year, but not by much, and new PR for the last 2K.

Splits:
4:34.2
4:32.3
4:23.9
4:16.6
4:09.5
total 21:56.5

After a while I was alternating 10 strokes eyes closed and 10 open. Going much faster with my eyes closed. Interesting.

5 PM

Note

Land Trust moonlight hike and party. This involved about 4 hours of standing around, dishing out chili and chatting folks up. We probably had 200+ people show up. My back got really stiff in the cold.

Friday Jan 25, 2013 #

6 AM

Rowing Machine 24:25 [3] 5.0 km (4:53 / km)
slept:5.75 weight:164lbs shoes: 2012 merrell trail glove

I wanted to go easier today, and focus on maintaining at least fairly good form. Kept the cadence at 20 or 21, aimed for between 2:25 and 2:30, although crept up a bit in the last 1000. Total 24:25.4. Splits:
4:57.8
4:56.5
4:55.9
4:50.9
4:44.2
It's good to work on technique. I have engaged in several of the errors in the video over time. Probably worst has been breaking arms at the catch, but there are others.

Shoulder report - either continued healing, or maybe the more deliberate pace - but I was barely aware of it while rowing this morning.

Hike 30:00 [3] 1.3 mi (23:05 / mi)

Dog walk with R&S. Microspikes. Very cold and a bit windy. Hamstring is calming down again, gradually, after trying to run on it on Sunday. Gentle, gentle.

Thursday Jan 24, 2013 #

7 AM

Rowing Machine 21:58 [3] 5.0 km (4:24 / km)
slept:6.25 shoes: 2012 merrell trail glove

Another PR, inspired by Clark's fine 22:17 of the other day. A more even pace than last time, and more tiring. Splits:

4:36.2
4:23.6
4:25.4
4:20.3
4:12.6

1 PM

Hike 30:00 [3] 1.3 mi (23:05 / mi)

dog walk with R&S in microspikes. Pretty cool out.

Wednesday Jan 23, 2013 #

8 AM

PT exercises 1:10:00 [3]
slept:5.5 weight:161.8lbs

PT, then a full set of shoulder and ham exercises. Shoulder gradually improving. Ham not so much.

Then traveling all day, so not much time for anything else.

Tuesday Jan 22, 2013 #

11 AM

Hike 30:00 [1] 1.3 mi (23:05 / mi)
slept:7.0 weight:163.6lbs shoes: gel kayanos - old

dog walk on microspikes. Dusting of new snow, maybe close to 1/2". Colder today.

3 PM

PT exercises 20:00 [3]

Part of the shoulder mobility exercises. These feel pretty good, and I am not pressing the therabands and weights in between PT sessions.

Rowing Machine 22:47 [3] 5.0 km (4:33 / km)
shoes: 2012 merrell trail glove

a three minute warm up, and then tried 5K. My wind is not so great right now, but it will pick up as I get back to doing things. Started out at about a 2:24 pace and a slow cadence 21-22. After about 2500 m, picked up the cadence and lightened the stroke. 1000 m splits:
4:47.5
4:41.0
4:35.0
4:24.5
4:19.0

Another PR for 2013, and counting just the last 2000, bested my 2K PR for 2013 while I was at it.

Certainly much better, although not yet comfortable. Not really painful, but twinges and discomfort in certain parts of the stroke.

C • Do go overdoing it.... 11

Monday Jan 21, 2013 #

8 AM

PT exercises 1:10:00 [3]
slept:6.5 weight:164lbs

PT, then full set of shoulders and hamstrings. Hamstring is tender after yesterday, and I am going to cut way back on it. Shoulder is dealing better with the new exercises, so that was pleasing. Moving up a band on the therabands except for the very difficult external rotation - still on yellow, and scheduled to go up another band on Wednesday.

11 AM

Hike 30:00 [3] 1.3 mi (23:05 / mi)

Dog walk. Rhonda's first time out on it in a week! Microspikes. Too slippery for sneakers, snow too thin for snowshoes. A few bare spots, but not many.

4 PM

Rowing Machine 8:59 [3] 2.0 km (4:30 / km)
shoes: 2012 merrell trail glove

After about 3 minutes of warmup. Much better than the last time, and certainly way better than the first time post surgery a couple of weeks ago. A new PR for 2013. No point in trying to remember what PRs might have been from prior years.

C • Exactly 1

Sunday Jan 20, 2013 #

Note
slept:7.5 weight:163.6lbs

AOWN note: Lots of bluebirds around yesterday. Looking a bit fat with their feathers all fluffed out.

9 AM

Hike 30:00 [3] 1.3 mi (23:05 / mi)

Another micro-spikes outing on the dog walk. Snow persists, if a bit thin. Still 100% coverage in the woods, though.

2 PM

Orienteering 27:00 [3] 2.4 km (11:15 / km)
shoes: gel kayanos - old

Phone-o at Bethel Schools. I "ran" course B, directed by Earl, and then guided him around A. A mix of walking and mostly jogging, which didn't go at all well. Hamstring got quite irritated, so I won't be trying this again any time soon. But fun to be out looking for the orange and white lampshades.

Saturday Jan 19, 2013 #

9 AM

PT exercises 40:00 [3]
slept:5.5

Full set of hamstrings. There has been a lot of improvement, but not sure I can get this all the way better without addressing the knee tendinitis. Just a lot of compensating.

10 AM

Hike 30:00 [3] 1.3 mi (23:05 / mi)

Dog walk, in micro spikes. Snow a little softer today.

12 PM

PT exercises 45:00 [3]

The new shoulder exercises. Pretty hard. Lots of therabands.

Hike (Treadmill) 15 [3] 1.1 mi (14 / mi)
shoes: 2011 gel kayano

Mostly at 4.5, but it started to irritate my hamstring, so I cut it back. Frustrating.

Friday Jan 18, 2013 #

Note
slept:7.0 weight:162.4lbs

Must have been the short stint of running. R foot and calf very cramped up last night and this morning. Some time with the stick called for, and generally pretty concerned about it.

C • 1

C • Treadmill 4

PT exercises 1:10:00 [3]

hamstrings and the older shoulder exercises. The older ones are stretching. The newer ones only supposed to do every other day. No specific time to it, as I was drifting back and forth to them over the course of the day.

5 PM

Rowing Machine 4:33 [3] 1.0 km (4:33 / km)
shoes: 2012 merrell trail glove

Much better than last time. A little weakness in the shoulder, but no real discomfort. I should be able to resume rowing on a more regular basis soon.

Thursday Jan 17, 2013 #

8 AM

PT exercises 1:20:00 [1]
slept:7.25 weight:162.4lbs

Moving on to a new phase of shoulder exercises - more strengthening that stretching, more with bands. Certainly more difficult. These are to be done only every other day, as opposed to the twice a day of the other routine. I'll probably keep up the old ones on the off days. And then the hamstring series, with a couple of new ones added in.

Hike (treadmill) 20:00 [3] 1.62 mi (12:21 / mi)

walking mostly at 4.5, slipping in 5 minutes running at 6.1. Still tender, but a little better. I think the knee tendinitis contributes a lot to this problem.

Wednesday Jan 16, 2013 #

Note

about 4" of pretty nice snow. Plowed it around 7, but then by 11 it was raining, and conditions are deteriorating.

9 AM

PT exercises 35:00 [3]
slept:5.0 weight:163.4lbs

shoulder series. Ran out of time for hamstrings. Too much going on today.

5 PM

PT exercises 25:00 [3]

Part of the hamstring series. Busy day. Lots of calls, falling behind on things. Included Ali's hammy exercise, first time on single legs. Very good.

Tuesday Jan 15, 2013 #

9 AM

PT exercises 1:10:00 [3]
slept:6.5 weight:162.6lbs

A visit to the surgeon for follow up. He was generally satisfied, but wants me to get more aggressive with strengthening now. Then PT, and the usual set of ham and shoulder exercises to follow.

Funny how getting a reasonably positive review from the doc made me feel like I could do a bit more with the arm.

Hike (Treadmill) 22:00 [3] 1.65 mi (13:20 / mi)

1.5 miles in 20 min at a 4.5-4.6 pace, then a short cool down.

Later some trouble in my right foot and lower leg. Cramping in the PF area and along the outside of the calf. Related? I assume so.

9 PM

PT exercises 25:00 [3]

Got home late, so just as much of the shoulder series as I could take until I was too tired to stay up anymore.

Rhonda and I had gone to bike maintenance class at Benidorm. I used to work on my bike extensively, but not so much since around 1990, so this was a refresher for me. Mostly we went because I wanted Rhonda to be exposed to it.

Monday Jan 14, 2013 #

Note
slept:6.75 weight:161.6lbs

A little hamstring setback. Strained both of them slightly moving firewood around yesterday and they are both tender. So fragile!

C • Chores 5

Sunday Jan 13, 2013 #

7 AM

PT exercises 1:00:00 [1]
slept:6.0 weight:161lbs

hamstrings and shoulders.

Not sick anymore. Very satisfactory to be done with it.

10 AM

Snowshoe 30:00 [3] 1.3 mi (23:05 / mi)
shoes: Dion 121 snowshoes

Dog loop with Sassy. Foggy, damp. Snow still 99%+ cover, but diminishing and much softer, so a bit slower than the last few times.

As CTC points out, snow in the city quickly gets to be a dirty nuisance. Here, with no one driving on it, sanding it or salting it, it stays pretty nice for quite a while, weather permitting. Today, though, this particular snow seems to be past its expiration date for being "nice".

6 PM

PT exercises 40:00 [3]

most of the hamstrings and shoulder series while watching the Patriots. 41-28 is kind of a nailbiter as far as I am concerned. I like a little more space. Was going to ride the bike too, but too much multi-tasking working on a report I needed to finish for tomorrow.

Saturday Jan 12, 2013 #

9 AM

PT exercises 1:10:00 [3]
slept:7.0 weight:161.6lbs (sick)

Still a bit sick, but getting over it.

PT this morning, including all the exercises.

Hike (Treadmill) 15:00 [3] 1.0 mi (15:00 / mi)

Mostly at 4.8 until the mile, then a couple of minutes cooling down.

1 PM

cycling (Spinning bike) 30:00 [3] 6.4 mi (4:41 / mi)

Not pushing it, with Rhonda and Cindy

Hike (Treadmill) 15:00 [3] 1.0 mi (15:00 / mi)
shoes: 2011 gel kayano

Mostly at 4.5, and then a couple minutes of cool down.

9 PM

PT exercises 1:10:00 [1]

watching the Niners beat up on the Packers. Full set of hamstrings and shoulders.

Friday Jan 11, 2013 #

Note
slept:7.0 weight:163.4lbs (sick)

Still sick today, but on a good trajectory. Better sleeping, stomach calmed down.

11 AM

Snowshoe 28:00 [3] 1.3 mi (21:32 / mi)

Dog walk with R & S. Surprising we still have pretty good snow. No bare spots. Snowshoes not strictly required at this point, as this loop is pretty packed down, but fun to wear and no slipping.

1 PM

PT exercises 1:00:00 [3]

Shoulder and hamstring exercises.

Rowing Machine 4:48 [3] 1.0 km (4:48 / km)
shoes: 2012 merrell trail glove

Started out a bit better than when I tried this last week, and about a minute in I was at 2:15 and feeling not too bad. After 3 minutes it started to get a little stressful, so I backed off the pace. By 4:30 or so it was getting to the point that I was afraid of a setback, so stopped at 1K.

C • Great! 2

7 PM

PT exercises 1:00:00 [3]

Another round of hams and shoulder

Thursday Jan 10, 2013 #

Note
slept:5.5 weight:163lbs (sick)

still sick, although better than yesterday. A very unsettled night didn't help.

C • Bummer! 3

Note
(sick)

test

3 PM

PT exercises 35:00 [3]

shoulder exercises

5 PM

Hike (treadmill) 16:30 [3] 1.25 mi (13:12 / mi)

fast walking on the treadmill. Takes concentration. 4.7 pace for a mile, then slowed down a bit.

PT exercises 35:00 [3]

hamstring exercises

Wednesday Jan 9, 2013 #

Note
slept:7.5 weight:163.4lbs (sick)

Woke up with sniffles, scratchy throat, headache, digestive issues. In general, pretty punk. Canceled PT, and ended up taking about a 2 hour nap from 8:30 to 10:30. Slowly getting better after that. So maybe a touch of the flu fighting it out with the flu shot I got in Nov? Or something else?

5 PM

PT exercises 1:00:00 [3]

shoulders and hamstrings. Didn't do them in the morning, so only once today, but they seem to be going pretty well. A little more strength in the shoulder, definitely less sore in the ham.

Tuesday Jan 8, 2013 #

Note

Looks like I'm going to the Pig.

5 AM

PT exercises 1:10:00 [3]
slept:6.0 weight:163.4lbs

The usual shoulder and ham exercises, including Ali's Hammy set, and part of the RW set.

8 AM

Snowshoe 35:00 [3] 1.5 mi (23:20 / mi)
shoes: Dion 121 snowshoes

Most of the dog walk, and a short excursion out on the pond.

Heron condo, seasonal residence only.

2 PM

Hike (treadmill) 20:00 [3] 1.53 mi (13:04 / mi)

4.6 pace. This is pretty hard if you're not used to it, which I'm not. My feet work pretty hard compared to running or to walking at a normal pace, and the muscles in the front of my lower shins are sore from yesterday and today. I did a lot of this five or six years ago when I had knee problems. I'll get better at it if I keep at it. Meanwhile, the point of this is to rehab my hamstring, which tolerates this just fine. So it seems to be worth doing.

8 PM

PT exercises 25:00 [3]

abbreviated set of shoulders and hamstrings, doing some multi-tasking because I was tired.

Monday Jan 7, 2013 #

8 AM

PT exercises 1:05:00 [3]
slept:6.5 weight:162.4lbs

PT session, including all the exercises.

4 PM

Hike (treadmill) 20:00 [3] 1.5 mi (13:20 / mi)
shoes: 2011 gel kayano

Since the running didn't work out too well yesterday, I tried walking at a good clip on the treadmill, which was much better. Just a tiny pulling in the ham. Did 1 mile at level 4.8 and then 1/2 at 4.3.

Sunday Jan 6, 2013 #

7 AM

PT exercises 30:00 [3]

Another round of most of the shoulder exercises. Feeling like this is going pretty well.

8 AM

Snowshoe 1:04:00 [3] 3.0 mi (21:20 / mi)
slept:9.0 weight:162lbs shoes: Dion 121 snowshoes

Out to Big Down Marsh and across, up the hill through thick laurel to the top, then back on Art Sweeton's jeep road to the dam, and cutting through our land from the bridge back home. I counted 17 heron nests on the pond, clustered in the few remaining snags. Not too many more years for this habitat, as the snags keep falling.

All this reminds me that I haven't seen Art in several months, a long time in the remaining life of a gentleman of his age. I should try to look him up within the next week or so, perhaps after whatever germs I am carrying around from Zack subside.

C • How thick is the ice? 8

11 AM

PT exercises 35:00 [3]

shoulder exercises. None the worse for the wear of rowing yesterday. Getting better overhead extension, or maybe the same extension but without any pulling in the shoulder when I get there.

Snowshoe 1:30:00 [3] 3.0 mi (30:00 / mi)

Another trip out to the pond, down stagecoach rd toward shagbark to meet up with Mary Ellen and Harold Mullins, Steve and Mary Perkins, then back to the pond for a circumambulation.

3 PM

PT exercises 30:00 [3]

hamstring series

Running 4:40 [3] 0.5 mi (9:20 / mi)

on the treadmill, a test outing. Pretty irritating to the hamstring. Not very encouraging.

Saturday Jan 5, 2013 #

Note

Zack pretty sick with the flu. Sick enough that it seems we all were up by about 2:30 or so, and then he was sleeping and throwing up off and on. Eventually we got him off to the doc and have him dosed with Tamiflu now.

C • Zack 2

8 AM

PT exercises 1:10:00 [3]
slept:5.0 weight:164lbs

PT session, including all the ham and shoulder exercises.

3 PM

Snowshoe 28:00 [3] 1.3 mi (21:32 / mi)
shoes: Dion 121 snowshoes

Nice day, still good snow. Dog loop with Rhonda and Sassy

4 PM

PT exercises 1:10:00 [3]

Another round of ham and shoulder exercises.

Rowing Machine 9:52 [3] 2.0 km (4:56 / km)

Just a test. A shorter test would have been better. Not really hard as long as I kept it above about a 2:25 pace, but now that I'm done it's a little sore. I don't think I'm going to be rushing into a lot more of this for a while.

Friday Jan 4, 2013 #

Note

Shoulder progress note. Wednesday I went to PT and got measured for how far I could raise my arm. About twice as far as two weeks ago, but not very far. This morning I was putting on a shirt and thought maybe I had more sideways mobility, and I got my arm all the way up starting from the side. Then I tried the more difficult front move and got to about 60 degrees or so. Waited a bit and tried again, and got it all the way up. Not comfortable, but a very nice milestone in the recovery.

3 PM

Snowshoe 1:24:24 2.74 mi (30:45 / mi) +94m 27:48 / mi
ahr:86 max:108 slept:8.0 weight:163.4lbs shoes: Dion 121 snowshoes

Tramping around the back yard with Rhonda and her friends Cindy and Mel, and Cindy's daughter Lindsey. First time out on the Big Down Marsh in 2 years.

PT exercises 45:00 [3]

shoulder series and most of the hamstring exercises.

Thursday Jan 3, 2013 #

7 AM

PT exercises 35:00 [3]
slept:7.0 weight:163.4lbs

shoulder exercises

9 AM

PT exercises 35:00 [3]

and after a bit of an interruption, the hamstring exercises

Snowshoe 28:00 [3] 1.3 mi (21:32 / mi)

dog walk, with a very appreciative dog

Now off to Boston for the rest of the day.

Wednesday Jan 2, 2013 #

6 AM

PT exercises 15:00 [3]
slept:6.5 weight:163.2lbs

Part of the shoulder series, gently. Woke up with an upper right back spasm, so just doing the ball rolling and squeezing to try to stretch a bit. PT later this morning.

8 AM

PT exercises 1:10:00 [3]

shoulder and hamstring work at PT. Plus lots of massage and stretching of my shoulder, which relieved the upper back spasm a bit. Also got measured for range of motion. Active range is still pretty minimal. Ability to lift my arm to the front improved from 20 to 40 degrees, to the side from 45 to 58. External rotation not measured before, but now 70. Long way to go.

4 PM

Snowshoe 30:00 [3] 1.3 mi (23:05 / mi)
shoes: Dion 121 snowshoes

Dog walk with Sassy. Once again absent-mindedly went out in my jeans. Snow kicked up the back got them soaked. Not the first time this year I have done this.

8 PM

PT exercises 30:00 [3]

Most of the shoulder exercises and part of the hamstring ones. For hamstring added jogging in place on the mini-tramp for 5 min. Certainly no discomfort from that.

Still a nagging little pinch at the last inch or so of extension on the shoulder move lying down and extending the stick back so my arms are all the way to the floor.

cycling (Spinning bike) 20:00 [3] 3.7 mi (5:24 / mi)

Just gentle, reading the paper.

Tuesday Jan 1, 2013 #

7 AM

PT exercises 35:00 [3]
slept:7.0 weight:163lbs

Full set of shoulder exercises. The newest one, lying on the floor with a stick in my hands and going back and forth with straight arms from vertical to back over my head to touch the floor, is going a bit better.

Snowshoe 35:00 [3] 1.3 mi (26:55 / mi)
shoes: Dion 121 snowshoes

Dog walk with Rhonda and Sassy. I had a bit of a revelation of something that may already have happened or is about to happen soon - that teenage kids will be abandoning texting for some new cooler thing. Rhonda interrupted the walk three times to exchange texts with her friends.

C • Telepathy? 14

PT exercises 35:00 [3]

Full hamstring series, including the exercises from Brian, Ali's exercises at double leg 12s, and the abductor part of the RW series. Ali's exercises a bit more stressful at 12 than the others.

cycling 50:00 [3] 11.3 mi (4:25 / mi)
shoes: 2011 gel kayano

On the spinning bike in the gym with Rhonda and Cindy. L knee starting to feel a little tender last 5 minutes. Calves tingling a bit when it was over.

4 PM

Snowshoe 30:00 [3] 1.3 mi (23:05 / mi)
shoes: Dion 121 snowshoes

Another dog walk, just me and Sassy this time. Snow getting a bit more packed, moving a little faster.

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