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Training Log Archive: Charlie

In the 7 days ending Jan 14:

activity # timemileskm+m
  Gym7 5:30:00
  Running2 1:00:17 4.55(13:16) 7.32(8:14) 166
  Orienteering1 35:30 2.61(13:36) 4.2(8:27) 170
  cycling1 20:30 4.0(5:08) 6.44(3:11)
  Rowing Machine1 8:27 1.24(6:48) 2.0(4:14)
  Total12 7:34:44 12.4 19.96 336
  [1-5]12 7:33:47
averages - sleep:6.9 weight:168.1lbs

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Saturday Jan 14 #

Note
slept:7.0 weight:168.4lbs

Better than yesterday, but still quite limited. Lots of rolling and stretching. Best activity was banded clamshells. Can't quite stand straight yet. Maybe tomorrow.
9 AM

cycling (Spinning bike) 20:30 [1] 4.0 mi (5:08 / mi)

Easy, watching the Patriots.

Friday Jan 13 #

Note
slept:7.0 weight:167.6lbs

Woke up with a sorer than usual back, which seized up within the hour, so just rolling, stretching, laying on the floor, etc. The problem is on the left this time.

Thursday Jan 12 #

6 AM

Gym 1:00:00 [3]
slept:8.0 weight:168.4lbs

In the gym with Eric. Mostly bands. Mostly getting stronger, better.
2 PM

Orienteering 35:30 [3] 2.61 mi (13:36 / mi) +170m 11:19 / mi
shoes: 2011 icebugs

2 dog loops. Sassy wasn't interested enough to go on the first one, but came along on the second. Looking out the window all the snow is gone, but about 60% or so of the trails are ice and snow, so 'bugs were the right footgear. Not too comfortable in the lower back.

Getting sweaty left my face quite irritated. I am going through a procedure currently to remove decades of sun-damaged skin and it is pretty sensitive anyway.

Wednesday Jan 11 #

5 AM

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

Rhonda's morning yoga class. Somehow I strained a lower abdominal muscle, and any kind of leg lift as well as planks are pretty much out of the question now, so sometimes just doing my own thing.
6 AM

Gym 30:00 [3]

circuit workout with Rhonda, 5 exercises, 5 rounds. Pull downs, GH raises, goblet squats (20#), medicine ball pushups, box stepups (2x12#).

Tuesday Jan 10 #

6 AM

Gym 1:00:00 [3]
slept:6.25 weight:168.8lbs

In the gym, with Eric, stretching and bands
9 AM

Gym 30:00 [3]

Picking up the circuit workout on the end of R&L's session. TRX curls, one-leg bench squats with a weight, shoulder raises, rowing on machine, triceps exercise..
4 PM

Running 20:23 [3] 1.34 mi (15:11 / mi) +76m 12:55 / mi
shoes: 2011 icebugs

1 dog loop, 3-4" of relatively soft snow. Getting dark fast enough that 1 loop was enough, but good to get outside.

Monday Jan 9 #

5 AM

Gym 1:00:00 [3]
slept:6.5 weight:167.8lbs

Rhonda's morning class.
6 AM

Gym 30:00 [3]

More or less directly after, a circuit workout with Rhonda, 6 exercises, 4 rounds. Pull downs, GH extensions, lunges with back leg in TRX band, medicine ball pushups, side lunges, wall sits.
10 AM

Rowing Machine 8:27 [3] 2.0 km (4:14 / km)

Fairly brisk pace, with two pickups of 10-20 strokes around 1:56 or so pace. Splits:
2:11.7
2:07.2
2:05.7
2:02.6
Total 8:27.2

Sunday Jan 8 #

10 AM

Running 39:54 intensity: (57 @0) + (6 @1) + (36 @2) + (3:42 @3) + (10:05 @4) + (24:28 @5) 3.2 mi (12:27 / mi) +90m 11:27 / mi
ahr:170 max:227 slept:7.75 weight:167.8lbs shoes: 2012 gel kayanos

Rhonda's good idea to go from Pleasant Valley. Icebugs would have been a far superior choice. The roads on the way over there were clear, but East River Rd was pretty slick.
5 PM

Note

R & I saw A Man Called Ove. Charming film. We had both read the book, which probably enhanced the enjoyment of the film. Swedish, with subtitles.

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