Training Log Archive: CharlieIn the 7 days ending Sep 20, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
| ||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||
Saturday Sep 20, 2014 #
5 AM
PT exercises 25:00 [3]
slept:6.0 weight:161.6lbs
9 AM
Hike 1:15:00 [3]
shoes: 2014 gel kayano
Around the estimable Inwood Park with Rhonda, cousin Matt, his son Jake and their very fine new dog Rocky. Matthew has a new apartment half a block from Columbia's football field, a block from this very nice park, and thereby very close to the river. A very cool location, and one I had not been familiar with before. Rocky, although quite young (~4 months), is quite accomplished at making friends, both canine and human, so there were a lot of pauses in our progress along the way.
2 PM
Hike 1:00:00 [3]
shoes: 2014 gel kayano
Another perambulation, this time trailing Rhonda and Jessica as they shopped for various items of little intrinsic interest to me. Best was a trip to a hardware store to get canning lids, and a stop at whole foods for pickling cucumbers and dill. We scoured the farmer's market at Union Square for cucumbers, which were amazingly absent in the profusion of other vegetables. Worst was the visit to Lululemon.
Friday Sep 19, 2014 #
5 AM
Gym 1:00:00 [3]
slept:8.5 weight:159.4lbs
Rhonda's morning class. Legs sore from all those squats on Wednesday.
7 AM
PT exercises 20:00 [3]
As prescribed
3 PM
cycling (mt bike) 1:11:00 [3] 4.22 mi (16:50 / mi) +124m 15:25 / mi
Zack was trying out our friend Doug's bike, thinking about a new one. I was refreshing the bruise I got in Slovenia. It will take a while to get rid of it, particularly if I keep this up.
Thursday Sep 18, 2014 #
6 AM
Rowing Machine 9:20 [3] 2.0 km (4:40 / km)
slept:7.5 weight:159.6lbs
to warm up for the back exercises, and to get a start on the theoretical rowing season. Just easy, but plenty of strange feelings in the L forearm. It is not overtly sore anymore, but it still seems weak and vulnerable.
PT exercises 20:00 [3]
Pretty standard pilates-style stuff, as prescribed by Brian, the PT guy.
Wednesday Sep 17, 2014 #
5 AM
Gym 45:00 [3]
slept:5.75
Rhonda's morning class. Just me and Jackie, so rushed through it a bit because Jackie needs to be out of there by 6:20.
7 AM
Gym 55:00 [3]
shoes: 2014 gel kayano
J-Rod was the instructor today. He is really good, not as dynamic as Jen, but technically more competent. Nice yoga style warmup, attention to form, then about 6 sets of deadlifts, lots of attention to form. I was only using 95#, trying mightily not to hurt myself. Then the next workout was a 20 min. AMRAP, 10 dumbbell thrusters, run 400, rest up to 2 min. I ended up cutting the rest to about 15-20 seconds. Light weight, not moving fast on the run, but 7 rounds. I suspect I'll be sore, but this is a pretty good workout for me.
3 PM
PT exercises 30:00 [3]
Went to the PT for my back issues. His DX is very flat and rigid through lower spine, resulting in a lot of compensation to try to run, so a bunch of exercises for strength and flexibility, but not holding out much hope for much flexibility at my age. Worth a try, and of course they are hard. Not so different from some stuff I do and have done, but perhaps with more intensity, and I am more or less committed to them every day for the time being. And no running, at least for a couple of weeks. No great loss, as running is pretty unpleasant these days.
Tuesday Sep 16, 2014 #
8 AM
Note
slept:6.0 weight:159.4lbs
Got my hip checked out where I crashed on the bike last Thursday. As expected, just soft tissue, but worth taking a picture to be sure.
Monday Sep 15, 2014 #
5 AM
Gym 52:00 [3]
slept:6.5 weight:159.4lbs
Rhonda's morning class. Felt like it was doing me some good.
Sunday Sep 14, 2014 #
Event: WCOC Gay City State Park
11 AM
Orienteering race 27:00 [3] *** 2.5 km (10:48 / km)
spiked:6/8c slept:6.0 weight:161.4lbs shoes: 2014 icebugs
Red Course A at Gay City. Nice courses by George W. Started off ok, but quickly had problems with my back and with the hip I fell on Thursday. Only one really bad control, got too far R on #5 and got past it, had to waste a bit of time relocating. No track because the Garmin discharged itself. A mystery why it does that sometimes.
Nice to see all the old friends there.
Nice to see all the old friends there.
Orienteering race 25:15 [3] *** 1.9 km (13:17 / km)
spiked:7/8c shoes: 2014 icebugs
Red B Course. Any zip was gone by the time I started this, but not so bad getting places. Just slow. One notable loss on #3, where I went R around the green (left would have been better) then lost time checking out other knolls in the area. Probably at least 2 min lost there. A little slow getting to 4, but more or less headed to it all the way. Bad route to the finish, heading S rather than N. I hear going straight across wasn't bad, but I wasn't about to try it.
Orienteering long 33:44 [3] 2.4 mi (14:03 / mi)
shoes: 2014 icebugs
Red Course C
Worst of the three. Very sore by now, and pretty distracted. Even lost time on the control I had been to before, #1, leaving the start in the wrong direction for a few steps, and then not seeing it until I got to it. Slow to 2, but hit it just fine, then drifted badly on the way to 3, hitting the stream well left of 4. Yikes. 5 was ok, if slow. Had trouble following a straight line to 6. Thought I was more or less in the right place and PG showed up. Unfortunately, he said he didn't know where he was, and it turned out I didn't either. A bit of wandering and then happened across it. Very slow to 7 (more or less straight) and slower to 8, through the woods passing by 2. Around to the right to finish, which is certainly slow, and I was barely moving by then.
Worst of the three. Very sore by now, and pretty distracted. Even lost time on the control I had been to before, #1, leaving the start in the wrong direction for a few steps, and then not seeing it until I got to it. Slow to 2, but hit it just fine, then drifted badly on the way to 3, hitting the stream well left of 4. Yikes. 5 was ok, if slow. Had trouble following a straight line to 6. Thought I was more or less in the right place and PG showed up. Unfortunately, he said he didn't know where he was, and it turned out I didn't either. A bit of wandering and then happened across it. Very slow to 7 (more or less straight) and slower to 8, through the woods passing by 2. Around to the right to finish, which is certainly slow, and I was barely moving by then.
Orienteering race 1:07 [3]
shoes: 2014 icebugs
Maze A course. These are fun, but I was sore and distracted, not going fast, not comfortable, and distracted enough that I mispunched. These are a lot of fun, though.