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Training Log Archive: Charlie

In the 7 days ending Jan 14, 2017:

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, 2017 #

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, 2017 #

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, 2017 #

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, 2017 #

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, 2017 #

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, 2017 #

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, 2017 #

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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