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Training Log Archive: Charlie

In the 7 days ending Dec 31, 2016:

activity # timemileskm+m
  Gym5 5:00:00
  Hike4 3:28:56 3.75 6.04 143
  Orienteering1 38:51 2.28(17:03) 3.67(10:35) 163
  Rowing Machine3 31:06 4.35(7:09) 7.0(4:27)
  Total13 9:38:53 10.38 16.7 306
averages - sleep:7.2 weight:167.7lbs

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Saturday Dec 31, 2016 #

11 AM

Hike 45:00 [1] 1.5 mi (30:00 / mi)
shoes: 2011 icebugs

Tramping around the woods with Zack, thinking about places for future laurel wrangling. Zack has his mind on acquiring a chipper. I see the utility, but I feel like I am kind of filled up on machinery.
2 PM

Gym 45:00 [3]
slept:8.5 weight:168.8lbs

Excellent session in the gym with Rhonda. 5 rounds, 6 exercises, 50 seconds on 20 seconds off, 30 seconds between rounds. I can drop the rest to 15 next time. Last time we did 10 which was not really enough to change stations. Lat pulldowns, glute ham raises, bench lunges, squats (25#), pushups on elevated bar, bench stepups. Not particularly difficult, but a pretty good effort and it felt really good afterwards. Finished up with a 2 minute plank.

Friday Dec 30, 2016 #

8 AM

Hike 45:00 [1]
slept:6.5 weight:168.2lbs shoes: 2011 icebugs

Picking up some of the night-o controls with R&S. They were a bit icy and hard to untie. Nice morning, though.
9 AM

Note

Then off to get scanned, fallout from my physical exam. Carotid scan first, then bone density. Easy enough for me. Just laying there.
2 PM

Hike 40:00 [1]

The rest of the night-o controls, with the usual companions.
4 PM

Rowing Machine 4:30 [3] 1.0 km (4:30 / km)

Thought I might do 5K for the first time this season, but it wasn't feeling right in a few places and discretion seemed to be called for. Another time.

Thursday Dec 29, 2016 #

6 AM

Gym 1:00:00 [3]
slept:7.0 weight:169.6lbs

In the gym with Eric, reporting on my assessment from yesterday, the usual stretching and core, some modifications to attack the gluteus medius more directly.
4 PM

Rowing Machine 13:30 intensity: (11:30 @3) + (2:00 @5) 3.0 km (4:30 / km)

3000 M with 4 x 15 stroke pickups. Pickups at an average of 1:54. 1:50, 1:45, 1:43. Pretty strenuous. Could certainly feel it in my sensitive R inner thigh, but not so bad I had to stop or that it was likely to cause a lingering problem.

Wednesday Dec 28, 2016 #

10 AM

Note
slept:7.0 weight:167.8lbs

New physical therapist visit. He spent a lot of time, identified a lot of problem areas, particularly tight hips, weak gluteus medius, some imbalance in running stride, etc. some new exercises.

Tuesday Dec 27, 2016 #

6 AM

Gym 1:00:00 [3]
slept:7.0 weight:166.6lbs

Working out with Eric, mostly stretching and core.
8 AM

Gym 1:00:00 [3]

Tabata workout led by Eric, with Rhonda, Lindsay, Erik, Madeleine, Ching-Hua and our neighbor's son Connor. Connor's mom is one of our regular yoga patrons, and Connor was in school and on the track team here with Erik. Tai also attended, mostly supervised by Rhonda, doing grandma practice.

Workout included pushups, jump squats, shoulder tap planks, weighted lunges, crunches, reverse crunches, planks, side planks, maybe some other stuff. Pretty hard. Lots of sound effects from some of the participants.

Monday Dec 26, 2016 #

9 AM

Gym 1:15:00 [3]
slept:6.5 weight:166.6lbs

Workout in the gym with Rhonda, Erik and Madeleine. We did 7 exercises, 5 rounds, 50 seconds on, 10 seconds to switch. Burpees, for which I subbed box step-ups, wall sits, lat pull downs, back extensions, goblet squats, pushups, planks. Then about a half hour rendition of Rhonda's yoga class. Burpees are way too much strain on my back.
12 PM

Orienteering 38:51 intensity: (7 @1) + (33:28 @3) + (5:16 @4) 3.67 km (10:35 / km) +163m 8:40 / km
ahr:181 max:232 shoes: 2011 icebugs

RHINO course. Much harder in snow than it was three weeks ago, about 5 minutes slower.

Sunday Dec 25, 2016 #

8 AM

Hike 1:18:56 [3] 2.25 mi (35:05 / mi) +143m 29:18 / mi
slept:8.0 weight:166.2lbs shoes: 2011 icebugs

Putting out the night-o controls, so Erik can have a chance at it. I expect to have them up for a few days, if anyone who missed it 3 weeks ago, or who would like another chance, would like to try it. There are a number of prime day and evening start times available.

Conditions are pretty good, but still about 3 inches of snow on the ground in most places, although a number of bare spots.
4 PM

Rowing Machine 13:06 [3] 3.0 km (4:22 / km)
shoes: 2011 Merrell Trail Glove

Plan to move up to 5000 soon.

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