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Training Log Archive: Charlie

In the 7 days ending Jan 12, 2013:

activity # timemileskm+mload
  PT exercises13 10:45:001795.0
  Snowshoe4 3:37:00 8.8(24:40) 14.16(15:19)651.0
  Hike5 1:26:30 6.28(13:46) 10.11(8:34)259.5
  cycling1 30:00 6.4(4:41) 10.3(2:55)90.0
  Rowing Machine1 4:48 0.62(7:43) 1.0(4:48)14.4
  Running1 4:40 0.5(9:20) 0.81(5:48)14.0
  Total19 16:27:58 22.6 36.372823.9
averages - sleep:6.9 weight:162.7lbs

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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.

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