Training Log Archive: CharlieIn the 7 days ending Jan 3, 2017:
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Tuesday Jan 3, 2017 #
6 AM
Gym 1:00:00 [3]
slept:8.0 weight:167.4lbs
In the gym with Eric, stretching, core, band walking. More than usually stiff this morning.
7 AM
Note
Got in from the gym to a call from Zack. He had slid off the road rather dramatically on the Devils Elbow, over the guardrail and stopped by a large tree before going into the ravine.
C • Oh no! 20
8 AM
Gym 30:00 [3]
Back out to the gym to do a circuit workout with Rhonda and Lindsay. Pretty hard. 45s on 15s off, 4 rounds of each of 4 exercises. Weighted side lunges, planks with feet on sliders going out to the sides and back to center, narrow bar pull downs, TRX mountain climbers (the worst).
10 AM
Note
Dog to the vet. She seems to have another bout of Lyme going. This would be the 4th time. The symptom is always the same. Her back legs give out. Responds well to antibiotics. Within a day she is much improved.
11 AM
Note
And then on to various car related stuff, most of the rest of the day.
Monday Jan 2, 2017 #
7 AM
Gym 1:00:00 [3]
slept:6.75 weight:167.6lbs
Rhonda's morning class, later than usual because all the girls had the day off.
Sunday Jan 1, 2017 #
10 AM
Hike 1:19:36 [2] 4.36 mi (18:17 / mi) +226m 15:44 / mi
slept:7.25 weight:167.2lbs shoes: 2011 icebugs
Hiking in Peoples SF with R&S from East River Rd. Snowy,icy, but icebugs make it just fine. Sassy is delighted with going someplace else for a change.
1 PM
Gym 25:00 [3]
Brief circuit workout in the gym with Rhonda. 4 rounds: pull downs, squats, push-ups, wall sits, planks.
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.
C • Chippers 20
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 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.