Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Jan 10, 2015:

activity # timemileskm+mload
  Rowing Machine5 1:11:32 9.94(7:12) 16.0(4:28)214.6
  Gym1 30:0090.0
  Swim1 30:00 0.37(1:20:28) 0.6(50:00)90.0
  weights1 25:0075.0
  Total7 2:36:32 10.31 16.6469.6
averages - sleep:7.1 weight:165.7lbs

«»
1:25
0:00
» now
SuMoTuWeThFrSa

Saturday Jan 10, 2015 #

10 AM

Gym 30:00 [3]
slept:7.0 weight:166.4lbs

out in the gym, with Sassy, doing the usual set of exercises, which have more or less fallen by the wayside lately.

weights 25:00 [3]

Still in the gym, some machine exercises, leg presses, pull downs, leg extensions, and a set of pull-ups (7), chin-ups (8) and ring dips (2). Haven't done ring dips in quite a long time, so good to begin.
1 PM

Swim 30:00 [3] 0.6 km (50:00 / km)

At Healthtrax in Avon. First time in a pool in quite a long time. Just noodling along, and thought maybe I'd shoot for 800 or so, but then I thought I might be courting some muscle spasms for starting out with that much when I haven't swum in a really long time. Felt just fine, nice for my foot to articulate the ankle a little more.

Friday Jan 9, 2015 #

3 PM

Rowing Machine 9:13 [3] 2.0 km (4:37 / km)
slept:8.5 weight:165.6lbs

Not so hot today, sore L hand, sore L quad.

Thursday Jan 8, 2015 #

2 PM

Rowing Machine 21:41 [3] 5.0 km (4:20 / km)
slept:8.25 weight:164.8lbs

5K PR for 1 leg. Pretty hard, but not awful. This was the best I have felt on the erg in the last week. Also a 3K PR on the last 3K - 12:53.6

2:12.6
2:10.8
2:10.4
2:10.1
2:06.3

21:40.7

There is better sleeping around here with Rhonda off in TX. Certainly no temptation to jump up at 3am.

Wednesday Jan 7, 2015 #

4 AM

Note

Off to the airport to drop Rhonda off this morning. She is on her way to Texas, difficult times there. Both her Aunt Naomi and her mom's best friend since childhood, Annie, went into hospice yesterday, and Rhonda's mom is under some pretty heavy stress. Rhonda is just the one to steady the ship, but it will be a difficult and sad time. Annie is also the mom of Rhonda's childhood best friend, so a very involved relationship.
6 AM

Rowing Machine 13:23 [3] 3.0 km (4:28 / km)
slept:5.5 weight:165.8lbs

I feel like I have hit a point of diminishing returns, or at least a plateau. This is starting to be more irritating to my L leg and glute, so maybe need to back off for a while. On the positive side, my L arm is better than it has been since I strained it putting the kayak on the roof of the car in Sept 2013.
8 AM

Note

Went to see the doc this morning for a 4 week checkup. Saw the x-Rays, which he was satisfied with. I was amazed by the size of the screw in there. I graduated to a flat boot from the wedge one I had for the last two weeks. If all is well in two more, I get released to regular shoes, and theoretically full activity. Fingers crossed, if not toes.

Tuesday Jan 6, 2015 #

4 PM

Rowing Machine 13:50 [3] 3.0 km (4:37 / km)
slept:6.0 weight:165.8lbs

Thought I would use this as warmup for a faster piece, but my leg was protesting, so just finished this off, including a few faster pickups.

Monday Jan 5, 2015 #

10 AM

Rowing Machine 13:25 [3] 3.0 km (4:28 / km)
slept:8.25 weight:165.2lbs

Including four pickups of 12 strokes, last one around 1:50 pace. Thought I might be using this as a warmup to try a 4 minute piece, after seeing Chitown's workout this morning, but didn't feel up to it. Better today after the day off yesterday, but still a bit tired, sore, foot a bit swollen.

Sunday Jan 4, 2015 #

Note
slept:6.5 weight:166.4lbs

Easy day today. Legs a bit sore, foot sore. Just kicking back.

« Earlier | Later »