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Training Log Archive: AliC

In the 7 days ending Aug 5, 2012:

activity	#	time	miles		km		+m
Cycling	4	2:23:06	35.93		57.82		728
Crosstrainer	2	1:25:10	9.09	(9:22)	14.63	(5:49)	5
Strength	4	42:13	0.69		1.12		21
Rollerskiing	1	41:00	6.3	(6:30)	10.14	(4:03)	210
Running	2	34:53	3.86	(9:02)	6.21	(5:37)	51
Total	7	5:46:22	55.87		89.91		1015
[1-5]	7	5:45:35

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Sunday Aug 5, 2012 #

11 AM

Running 23:38 2.59 mi (9:08 / mi) +35m 8:45 / mi
ahr:133 max:147

Little joggeroo with Ian, ankle behaved yet again. Stop at HiRise bakery on the way home to pick up some yummy bread for lunch. Although the gooseberry tart was really scrumptious looking...

Saturday Aug 4, 2012 #

4 PM

Running 11:15 1.27 mi (8:51 / mi) +16m 8:31 / mi
ahr:138 max:149

Wahoooo! Little mini check-things-out run and went almost 100% ok! I had one twinge on the inside front of the ankle going up something that was kind of a hill. So, mostly success, I would say, although I'll have to continue to be careful for sure.

And left toe still hurts, boo. Was hoping it might just become better with this period of less activity. Hmph.

Strength 12:33 [1] 0.09 mi (2:19:17 / mi)
ahr:95 max:117

Abs + back and tried side-plank but my right elbow still hurts too much from bike fall. Jeez body, keep it together!

Thursday Aug 2, 2012 #

6 PM

Crosstrainer 1:00:00 6.4 mi (9:22 / mi)
ahr:146 max:160

Blah hour on the elliptical, not the most fun workout, but tis done. Ankle wasn't really making any complaints, do hope it responds well when I attempt my first jog sometime soon... I kinda expect that just plain running will actually go well, but my foot isn't going to be able to significantly dorsiflex for awhile, so that trail/off trail running is going to have to wait quite a bit later. Shall see.

Left TV was local news/NBC, middle one was a sports channel of some sort and right one was a film I didn't recognize, something starring Sandra Bullock? Drought pictures look pretty terrible from the midwest... and apparently some guy was attacked by a fox in Springfield?

C • First jog 4

C • Elliptical... 6

Cycling 6:11
ahr:124 max:152

And back home. I've decided the cycling on either side of a workout at the gym counts, if I take it hard.

Strength 12:01 [1]
ahr:80 max:95

Abs + back

Wednesday Aug 1, 2012 #

11 AM

Rollerskiing 41:00 6.3 mi (6:30 / mi) +210m 5:54 / mi
ahr:133 max:158

And a midday rollerski, to mix things up, and maybe just maybe because I somehow couldn't fling myself out of the house to do it at 6.45 am. Ah well, so long as it gets done, but I do think I'll have to get back used to morning workouts sometime soon!

Normal bike path bit, only a few folks out. Wore gloves this time, so hands were much happier campers. Also, there is no way there is 210m of climb on this...

6 PM

Cycling 28:44 7.09 mi (4:03 / mi) +170m 3:46 / mi
ahr:118 max:151

Boo! First had to bike home to get my card for the gym, then when I came back, people were streaming out of it because the power had gone out, so it was shut for the night... Plans to elliptical foiled.

So I biked around a bit extra, but didn't venture far because it seemed like it might storm at any moment...

Strength 5:39 [1] 0.17 mi (32:28 / mi) +5m 29:49 / mi
ahr:82 max:104

Tuesday Jul 31, 2012 #

6 PM

Cycling 58:49 16.08 mi (3:39 / mi) +461m 3:22 / mi
ahr:130 max:155

And given the Gang of 5 injury list, this was a good workout for the day! Nice bike ride from the Gagarins' house, mostly chit-chatting with Alex, and then a flat tire struck about halfway through.

A bit slower than presto-change-o, but it got changed (stroke of Alex-genius to deflate the tube a bit before trying to get it out of tire) and then continued on.

The whole ride felt pretty fine, decided towards the end to try to actually keep up with Phil, which was fun + a bit more work! =)

Monday Jul 30, 2012 #

5 PM

Cycling 3:59 1.09 mi (3:39 / mi) +6m 3:36 / mi
ahr:113 max:124

Whoa there, strange sets of colors for me- where is the green (running) where is the pink (orienteering)???

Crosstrainer 15:05 1.6 mi (9:26 / mi) +4m 9:21 / mi
ahr:141 max:150

This was good! Ellipticalling didn't hurt the ankle at all, although I did purposefully set the crossramp setting low (3) so that I wouldn't get too much dorsiflexion during the stride. Psyched!

Cycling 39:34 10.3 mi (3:50 / mi) +51m 3:47 / mi
ahr:126 max:149

Well, forgot my bike lock the first time, and was too worried about bike stealage possibility, so after first ellitpical bit, cycled back home for the lock. And then did a bit on the stationary bike.

Read ONA while on the bike, mostly Bud Laird's articles about using non-standard areas for orienteering the second specifically on the Valley of Fire. It sounds like a really cool place, and I bet I would enjoy running around there, but I might go insane with the photomatching 'controls'....

Crosstrainer 10:05 1.09 mi (9:15 / mi) +1m 9:14 / mi
ahr:138 max:154

I had the choice of the film Shallow Hal, a cooking show, and Olympic boxing on the 3 TVs...

C • Choice 14

Cycling 5:49 1.37 mi (4:16 / mi) +40m 3:54 / mi
ahr:122 max:157

Strength 12:00 [1] 0.43 mi (27:54 / mi) +16m 25:01 / mi
ahr:81 max:96

Abs + back

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