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Training Log Archive: BP

In the 7 days ending Jul 20, 2013:

activity	#	time	miles		km		+m
Walking	6	3:11:00	10.73	(17:48)	17.27	(11:04)	5
Strength	3	1:30:00
MTB	1	1:05:04	14.91	(4:22)	24.0	(2:43)	275
Elliptical	1	45:00	4.47	(10:04)	7.2	(6:15)
Stretching	2	20:00
Spin	1	18:00	4.78	(3:46)	7.69	(2:20)
Jogging	1	12:49	1.55	(8:15)	2.5	(5:08)	40
Total	7	7:21:53	36.45		58.66		320

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Saturday Jul 20, 2013 #

Walking 26:00 [1] 2.27 km (11:27 / km)

Cool for a change.

MTB 1:05:04 [3] 24.0 km (2:43 / km) +275m 2:34 / km

Had to kick my butt out the door and a nice day too. Just out and about Medicine lake, Luce line and aimed for an hour.

Friday Jul 19, 2013 #

Walking 20:00 [1] 1.9 km (10:32 / km)

Rockin ma bootee.
Also test driving the "mapmywalk" iphone app.

Spin warm up/down 18:00 [2] 7.69 km (2:20 / km)

Easy spin to loosen up

Strength (Resistance) 1:00:00 [2]

10 mins core then supersets. Arms / shoulders 4x (incl. flys, rows, pu's, pull ups, bis, tris, rows, squats to fatigue).

Stretching (Legs) 10:00 [1]

With and without roller

Thursday Jul 18, 2013 #

Note
(rest day)

Day trip to Denver - go hop along go

Walking 18:00 [1] 1.5 km (12:00 / km)

Practicing the shuffle

Walking 16:00 [1] 1.5 km (10:40 / km)

Interminable terminal trot

Wednesday Jul 17, 2013 #

Walking 21:00 [1] 1.8 km (11:40 / km) +5m 11:30 / km

Vit D therapy. Rock step, rock step hoppin around the hood. Not the cha cha, just testing the all terrain bootee.

Gimpy Foot (GF) got a second opinion today. While definitely improved over last 2 weeks, symptoms and MRI suggestive of # at base of 5th MT. Not definitive on imaging, however strong advice was to treat conservatively with walking boot for 2 weeks, no running, some physio and non weight bearing aerobics (pool runnning and anti-gravity treadmill) plus maintain quad and glut strength. OK Doc! David Beckham type injury this one.
So, I was actually impressed with this medical interaction (rarely am) and ranks as one of the best sports consults I have had (last notable one was 35 years ago with the Aussie Olympic team doc in Perth).
Anyhow had a small world experience, as the Sports Doc had trained at Royal Perth (ditto) and her mom lives in Woking Surrey (I went to school for a stretch there).
OK - on with rehab!

Elliptical 45:00 7.2 km (6:15 / km)

Cross ramp interval program. Boring but decent workout. 500+ cals burned, so trying to keep the g's off.

Monday Jul 15, 2013 #

Walking 23:00 [1] 2.4 km (9:35 / km)

Sweaty out

Jogging warm up/down (Road) 12:49 [2] 2.5 km (5:08 / km) +40m 4:45 / km

Outdoors and 86F - warm and toasty

Stretching 10:00 [1]

Legs with roller and hip drills

Strength (Core) 10:00 [2]

Abs and planks.

Sunday Jul 14, 2013 #

Walking 27:00 [1] 2.4 km (11:15 / km)

Just snuck in before the rain.

Strength 20:00 [1]

3weeks away almost and more yard clean up.

Walking 40:00 [1] 3.5 km (11:26 / km)
(rest day)

Stiff from yesterday, chores to do,hot and muggy so a walk into the park sufficed.

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