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Training Log Archive: Charlie

In the 7 days ending Jan 7:

activity # timemileskm+m
  Gym8 5:55:00
  Hike1 1:19:36 4.36(18:17) 7.01(11:21) 226
  Rowing Machine1 21:58 3.11(7:04) 5.0(4:24)
  Total10 7:36:34 7.46 12.01 226
averages - sleep:6.8 weight:167.6lbs

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Saturday Jan 7 #

3 PM

Rowing Machine 21:58 [3] 5.0 km (4:24 / km)
slept:4.5 weight:168.2lbs

First 5K since last January. Not entirely comfortable, but not too bad. Breathing fairly hard toward the end, and feeling a bit of a pinch in the upper inside R thigh the last 1000. But on the whole encouraging.

Split page:
2:15.7
2:12.9
2:12.3
2:10:0
2:07.9

Total 21:57.6

Friday Jan 6 #

10 AM

Gym 30:00 [3]
slept:7.25 weight:167lbs

Circuit workout in the gym with Rhonda. 5 exercises, 5 rounds. Pull downs, GH raises, goblet squats, medicine ball pushups, wall sits with 20# medicine ball. Excellent.

Thursday Jan 5 #

6 AM

Gym 1:00:00 [3]
slept:8.0 weight:167.6lbs

Working out with Eric, stretching, core, bands.
8 AM

Gym 30:00 [3]

Back out for circuits with Lindsay and Rhonda. This time four exercises, 4 45 second sessions of each, with 15 seconds rest: one leg lunges with rear leg supported by TRX strap, pushups with one hand on medicine ball, switching, one leg stand ups from a bench, and a core stabilization one on the big machine, standing perpendicular to the cable and pushing out and in. I can barely do the stand ups from the bench. Lindsay, on the other hand, was doing it with 35 lbs worth of medicine balls and bouncing up and down very gracefully. I'm sure it felt hard to her, but it was very impressive. Then we did another round of 4 x 45 seconds, shoulder taps from high plank. Not so bad.

Wednesday Jan 4 #

5 AM

Gym 1:00:00 [3]
slept:6.0 weight:168lbs

Rhonda's morning class. Not really feeling all that spunky.

Tuesday Jan 3 #

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.
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 #

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 #

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.

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