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Training Log Archive: Charlie

In the 7 days ending Oct 12, 2013:

	activity	#	time	miles		km		+m	load
	Rowing Machine	8	2:51:04	18.02		29.0			433.2
	Hike	3	2:33:01	7.84	(19:31)	12.62	(12:08)	389	213.1
	PT exercises	5	1:48:00						138.0
	Orienteering	1	1:29:53	4.91	(18:19)	7.9	(11:23)	228	256.6
	Gym	2	1:20:00						170.0
	cycling	1	1:00:00	13.0	(4:37)	20.92	(2:52)		180.0
	Total	18	11:01:58	43.77		70.44		617	1390.9
	[1-5]	18	10:37:37
averages - sleep:7.1 weight:165.6lbs

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Saturday Oct 12, 2013 #

Note

Went to the doc yesterday to see about my foot. Symptoms: weird bone protrusion the upper R side of R foot; pain underneath that spot on uneven ground (like stepping on a root), inflamed and sore outer gastrocnemius.

So what does he think?: foot is basically fine. No issues with bones or joints. The protrusion is a bone spur, relatively easy to remove. I am inclined to do so after the o season. He seemed not sure that the bone spur is related to the pain on stepping on a root, but on reflection I think it probably is. Certainly in the same spot, and pushing on the bone spur elicits the same sensation, more or less.

Calf, do the usual, stretch, ice, vitamin I, etc.

C • Peripheral neuropathy 9

8 AM

PT exercises 40:00 [1]
slept:8.0 weight:165.2lbs

Back series, including all the exercises I have accumulated so far. A few of them do approach intensity 5, but most of them are not intense at all, so compromise at 1. Did about half of them yesterday, but didn't log, and may not log forever, just long enough to try to establish a habit.

Rowing Machine 22:46 [3] 5.0 km (4:33 / km)
shoes: 2012 gel kayanos

Jumped right on, get it done. Sweaty. Maintaining a 2:20 pace until 2K to go, then picking it up a bit.

3 PM

Rowing Machine 8:53 [3] 2.0 km (4:27 / km)
shoes: 2012 gel kayanos

Trying to add some for the fall team challenge, over on Tuesday. This is the first time (I think) that I've tried to pieces in one day. Even though neither one was fast, it was pretty tiring and I lost interest in it before I was halfway through.

Friday Oct 11, 2013 #

3 PM

cycling 1:00:00 [3] 13.0 mi (4:37 / mi)
slept:6.5 weight:166lbs

Easy spin in W Simsbury. Nice day, had to grab it while there was still daylight.

5 PM

Rowing Machine 23:24 [3] 5.0 km (4:41 / km)
shoes: 2012 gel kayanos

Easy

Thursday Oct 10, 2013 #

1 PM

Rowing Machine 22:29 [3] 5.0 km (4:30 / km)
slept:7.75 weight:164.2lbs shoes: 2012 gel kayanos

A bit more gentle than the other day, but still made me sweat. Split paces:
2:18.7
2:17.8
2:17.0
2:12.3
2:08.7

I always feel better when I see I only have 2K left.

4 PM

Rowing Machine 40:00 [1]

a more protacted series of back exercises. Back is really tender from running yesterday, so it seems like I ought to include some more stuff to stretch in various directions.

Wednesday Oct 9, 2013 #

8 AM

PT exercises 18:00 [1]
slept:7.0 weight:164.8lbs

Day 4 on the back series. Trying to make it a habit. Seems beneficial so far.

1 PM

Orienteering 1:29:53 7.9 km (11:23 / km) +228m 9:57 / km
ahr:137 max:171 shoes: 2011 icebugs

Red course from this weekend's Sessions Woods meet. Good news is that I had a target of 90. Not so good is that my back was hurting from #6 on. A long way to go, I guess. My route. A couple of fish-hooks on #3 and #4 in the clearcut. Even though I could see where I was supposed to be going, I looked down at the footing and got distracted off line. Drifted a bit R on 9 and climbed the cliff, but it wasn't really much of a cliff where I climbed, just steep. Otherwise hitting pretty well, until I went down the wrong and smaller re-entrant before correcting on 17.

Red - Splits

Tuesday Oct 8, 2013 #

7 AM

Hike 25:00 [1] 1.3 mi (19:14 / mi)
shoes: 2012 gel kayanos

dog loop, R&S

11 AM

PT exercises 25:00 [1]

A more extended set of the back series, day 3. Seems very good, so far.

Rowing Machine 21:15 [3] 5.0 km (4:15 / km)
shoes: 2011 NB MT840

Nice piece, a bit of work. I think my fastest so far this year.

C • Stepping up the pace. 6

Monday Oct 7, 2013 #

5 AM

Gym 35:00 [1]
slept:6.5 weight:166.8lbs

7 AM

Gym 45:00 [3]
shoes: 2012 gel kayanos

today was nominally for 1 Rep Max for Deadlift, Military Press, Back Squat.
Rowed 1000 to warm up and then again at the end. Left a lot on the table with the weights - no need to take any chances. So worked up gradually to 165-65-115. R shoulder quite tender.

8 AM

Hike 25:00 [1] 1.3 mi (19:14 / mi)
shoes: 2012 gel kayanos

dog loop with R&S, light rain

9 AM

PT exercises 10:00 [1]

day 2 of back exercises. Went through kind of fast. Take more time with it next time.

10 AM

Hike 1:43:01 5.24 mi (19:40 / mi) +389m 15:59 / mi
ahr:111 max:155 shoes: 2012 gel kayanos

With R&S around the neighborhood, including up Ski Sundown. Lots of hills.

4 PM

Rowing Machine 8:59 [3] 2.0 km (4:30 / km)
shoes: 2011 NB MT840

C • Did you take time to eat today?! 6

Sunday Oct 6, 2013 #

7 AM

PT exercises 15:00 [3]
slept:7.0 weight:166.4lbs

I think a lot about doing my back series I got from Rick Stebbins, but it rarely goes beyond thinking about it. Given that my biggest issue from an athletic and quality of life perspective right now is lower and middle back strength, flexibility and stability, there is no objective reason I shouldn't do these every day, or at least most days. Well, there is the objective reason that they are not any fun to do. Anyway, it has been a long time, and I am working on building some resolve. So today was day 1. Generally it takes 15 minutes to do this, but at least an hour of psyching myself up for it. It's really not that bad.

C • I can SO relate... 5

10 AM

Rowing Machine 23:18 [3] 5.0 km (4:40 / km)
shoes: 2012 gel kayanos

Not bad. L arm is sore, but seems strong enough to take a moderate amount of rowing. Try not to overdo. Also woke up with bothersome right wrist. Rhonda says its the weather. Not sure. No worse for rowing, at least so far. The longer than accustomed distance was a bit irritating to my L glute, but seems like maybe it provides a useful massage for the chronically tight area.

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