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Training Log Archive: bishop22

In the 7 days ending Jul 8, 2017:

activity # timemileskm+m
  Walking7 5:27:22 13.24(24:43) 21.31(15:22) 83
  PT11 2:14:00
  Total17 7:41:22 13.24 21.31 83
  [1-5]17 7:40:38
averages - weight:169lbs

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Saturday Jul 8, 2017 #

7 AM

PT 14:00 [1]
weight:169lbs

Have a muscle on the front of my hip that is sore when pressed lightly, so I backed off some of the exercises that may use that muscle, and excluded the knee lifts.
4 PM

Walking 1:03:12 intensity: (1 @0) + (1:02:44 @1) + (27 @2) 2.6 mi (24:19 / mi) +13m 23:57 / mi
ahr:95 max:136

In addition to the sore spot on the front of my leg, I had some pain in the butt when walking with the cane, so I went out, tentatively, with two crutches. Felt fine once I got going, and even did some "intervals" after the two mile mark.

Friday Jul 7, 2017 #

8 AM

PT 14:00 [1]
weight:169lbs

28 minutes to get through all of the exercises.
3 PM

PT 15:00 [3]

All the exercises again. Earlier I had knee lifts going to the countertop; couldn't repeat that this time.
11 PM

PT 13:00 [3]

No stair, no counter walk.

Thursday Jul 6, 2017 #

7 AM

PT 5:00 [1]

Just the lying exercises before leaving for work.
7 PM

PT 13:00 [3]

All of the exercises, including the new and modified exercises from Pat. Current list is:
Lying: Ankle pumps, Quad squeeze, Glute squeeze, Heel slides, Hip abduction, Straight leg lift, Bridges (now with legs offset each way and toes up off the bed), Leg extensions
Standing: Knee lifts, Hip abduction, Leg lift back, Straight leg back, Squats (now with no counter, arching back and getting head forward, knees can go in front of toes), Lunges, Counter walk (limit use of counter as much as possible).
New: Foot on step and stretch forward, Marching exercise with minimal support on both sides, Quad stretch (lying on bed with upper leg bent and pulling lower leg with belt to stretch)
9 PM

Walking 51:03 intensity: (47:59 @1) + (2:17 @2) + (31 @3) + (16 @4) 2.32 mi (22:00 / mi) +20m 21:25 / mi
ahr:105 max:152

Out for a late walk. Still some light for the start, even though it was after 9pm. Managed to go through the mile in a PR of 21:34, but was a little slower after that, mostly due to the reduced visibility requiring more caution.

Wednesday Jul 5, 2017 #

6 AM

PT 10:00 [1]

All except counter walk.
1 PM

Walking 24:30 intensity: (31 @0) + (23:59 @1) 1.02 mi (24:01 / mi) +6m 23:35 / mi
ahr:94 max:113

Walked to Walt's house from the PT appointment. Easy effort with one crutch.

PT 10:00 [1]

Got some additional and modified exercises from Pat to tide me over until his best hip guy returns on Monday.
5 PM

Walking 20:27 intensity: (17:49 @1) + (1:22 @2) + (19 @3) + (57 @4) 0.75 mi (27:16 / mi) +5m 26:44 / mi
ahr:79 max:154

Walked to Wally's for pizza and wings and then to 42 North.

Tuesday Jul 4, 2017 #

PT 20:00 [1]

One set at 2pm (no counter walk)
One set at 9pm
8 AM

Walking 8:13 intensity: (12 @0) + (7:17 @1) + (21 @2) + (14 @3) + (6 @4) + (3 @5) 0.35 mi (23:29 / mi) +1m 23:12 / mi
ahr:107 max:160

Walk from parking lot to registration area for the Lancaster 10K. Luke and Zach were doing the 2x5K relay, while Walt, Patty and Sara we're doing the whole thing.

Walking 34:02 intensity: (33:22 @1) + (40 @2) 1.35 mi (25:12 / mi) +12m 24:31 / mi
ahr:108 max:134

Walking out to the 5 mile mark. This was all single crutch walking.

Walking 33:19 intensity: (25:06 @1) + (1:21 @2) + (6:21 @3) + (31 @4) 1.36 mi (24:30 / mi) +2m 24:23 / mi
ahr:116 max:150

Walking back to the registration area.

Walking 14:41 intensity: (4:37 @1) + (9:36 @2) + (21 @3) + (7 @4) 0.38 mi (38:37 / mi) +3m 37:45 / mi
ahr:117 max:148

Walking back to the car, then not.

Monday Jul 3, 2017 #

8 AM

PT 10:00 [1]
weight:169lbs

All 15 exercises, took 20 minutes.

Can sort of walk without a crutch or came.
11 AM

Walking 30:50 intensity: (19:17 @1) + (10:55 @2) + (12 @3) + (15 @4) + (11 @5) 1.1 mi (28:02 / mi) +5m 27:38 / mi
ahr:119 max:184

A more casual stroll today, since it's an easy day. Went with two crutches to take some pressure off my left wrist.

Sunday Jul 2, 2017 #

6 AM

PT 10:00 [1]
weight:169lbs

All exercises except sideways counter walk, since I was upstairs.
5 PM

Walking 47:05 intensity: (45:33 @1) + (15 @2) + (8 @3) + (1:01 @4) + (8 @5) 2.01 mi (23:25 / mi) +15m 22:53 / mi
ahr:100 max:166

Went for a walk with Christine, using just 1 crutch the whole way. Negative split with the first mile just under 24 and the second just under 23.

Made 2 miles 6 days faster than 2 years ago, and the single crutch 4 days earlier. And the pace is 8 days earlier.
C • skill?-) 2

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