Training Log Archive: billaIn the 31 days ending Jan 31, 2020:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||||||||||||
Friday Jan 31, 2020 #
Stationary Bike 47:00 [3]
Sweaty ride watching TV at the club.
Stretch & Strength 22:00 [2]
Set of leg and back stretches, back plank & front plank - 2:15 each, ab set, 4*10 chest press at 35 lbs. that’s light but all that my shoulder can take.
Thursday Jan 30, 2020 #
Walking 32:00 [1]
Icy short walk just to get outside and get the blood flowing.
Wednesday Jan 29, 2020 #
Stationary Bike 56:00 [3]
Good spin at club watching old Seinfield episodes on Netflix. Laughed out loud with the headphones on so I don't know how loud I was to the other people on the machines. Don't really care, time passed quickly.
Stretch & Strength 29:00 [2]
Stretching sets for legs & back, back & front plank (2 minutes, 15 sec), abdominal set from mat, 3 * 10 lats pulldown at 45 lps, 3 *10 chest press at 40 lbs.
Tuesday Jan 28, 2020 #
Walking 58:00 [1] 5.0 km (11:36 / km)
Very icy sidewalks and roads so I wore my new strap-on ice grips and they worked fine.
Monday Jan 27, 2020 #
Stationary Bike 46:00 [3]
Good sweaty spin at the club watching Netflix. Quads were quite stiff. Not sure why.
Stretch & Strength 30:00 [2]
weight:156.5lbs
Lots of leg and back stretching, 2*1 min back planks with leg raise for 30 seconds, 2 min front plank. Still have a small muscle in my left ribs that bugs me when I Ben over.
3*10 lats pulldown at 40 lbs. 4 * 10 chest press at 40 lbs.
8 minute hot tub massage, 3 min. Swim cool-off.
3*10 lats pulldown at 40 lbs. 4 * 10 chest press at 40 lbs.
8 minute hot tub massage, 3 min. Swim cool-off.
Sunday Jan 26, 2020 #
Walking 1:05:00 [1] 5.0 km (13:00 / km)
Very slow and sloppy walk to Carleton along the canal. Lots of puddle jumping and greasy sidewalks.
Saturday Jan 25, 2020 #
Stationary Bike 40:00 [3]
Spin at the club watching downhill skiing and bobsledding the TV.
Stretch & Strength 25:00 [2]
Sets of leg stretches, back stretches and abdominal curls. 4*12 lunges along the hallway. Quads really burning. 3*12 reps on the lats machine. A shortish workout but I was running out of time.
Friday Jan 24, 2020 #
Snowshoeing 1:35:00 [2]
Beautiful day for a hike re-tracking one of the remote parts of the Weber loppet trail. Leg bugged me but I didn't have to stop. Did have to stop to fuel up though - n the sunshine at +3C.
Wednesday Jan 22, 2020 #
XC Skiing 1:28:00 [2]
Lovely ski at Nakkertok with Glo in sunny weather and +1C. Couldn’t be nicer. Met up with many friends. The time above is the net “movement” time in a 2.5 hr outing. Had to stop several times to let leg relax after climbing.
Tuesday Jan 21, 2020 #
Walking 59:00 [1]
Pleasant walk, reasonably brisk, only one leg release stop needed. Good leg/core stretching session afterwards.
Monday Jan 20, 2020 #
Walking 1:04:00 [1]
Brisk walk in brisk weather along the canal. One stretch stop.
Saturday Jan 18, 2020 #
Stationary Bike 50:00 [3]
max:123
Good spin at the club watching the hockey game. Average RPM over 80.
Stretch & Strength 22:00 [2]
Leg stretches, 4 * 12 lunges, back bridge until my hams cramped, front bridge until I collapsed at 2:15. Back stretches on floor and frame.
Friday Jan 17, 2020 #
Walking 20:00 [1]
-21C without the windchill so it was just a short trek around the neighbourhood.
Thursday Jan 16, 2020 #
Stationary Bike 45:00 [3]
max:123
Relatively easy spin at the club.
Stretch & Strength 15:00 [1]
Leg stretches, abdominals, back planks, front plank, back stretches.
Weight Training 12:00 [3]
Lats - 3 X 12 at 40 lbs Feeling a bit tired so called it quits
Wednesday Jan 15, 2020 #
Walking 1:01:00 [1] 5.2 km (11:44 / km)
Pleasant walk along the canal to Carleton. One stretch stop.
Tuesday Jan 14, 2020 #
Stationary Bike 45:30 [3]
max:123
Sweaty spin while watching reruns on Netflix.
Stretch & Strength 16:00 [2]
Leg stretches, abdominals, back plank, front plank (2 mins. each), back stretching
Weight Training 14:00 [3]
Lats, 3 X 12 at 40 lbs, Chest 3 X 12 @ 35 lbs.
Monday Jan 13, 2020 #
Walking 1:01:00 [1] 5.0 km (12:12 / km)
Pleasant weather for a walk even though the footing was poor. Only one stop needed to calm the leg.
Sunday Jan 12, 2020 #
Stationary Bike 47:00 [3]
max:123
80 bpm, setting 10 for the last 12 minutes. Legs were OK. The day of rest helped.
Stretch & Strength 18:00 [2]
Leg stretches, back plank 2 min, front plank 2 min, abdominals 3 X 16 reps,
back stretches on mat and off the stretching frame. No lunges this time.
back stretches on mat and off the stretching frame. No lunges this time.
Weight Training 14:00 [3]
Lats, 4 X 10 at 40 lbs, Chest 3 X 10 at 35 pounds. Took it a bit easier than usual.
Friday Jan 10, 2020 #
Walking 1:03:00 [2] 5.2 km (12:07 / km)
Mild weather walk along the canal to Carleton. Only had to stop once at 2 km to shake the leg out.
Thursday Jan 9, 2020 #
Stationary Bike 50:00 [3]
max:122
Good spin watching Netflix at the club. Legs were a bit stiff but no aches.
Stretch & Strength 26:00 [2]
Leg stretches, front and back planks, 2 min each. 3*12 lunges down the stretching room, abdominals, Adductors. Calf raise kicked in a cramp almost immediately.
Weight Training 18:00 [3]
Lats, 3*10 at 40&45 lbs. Chest press, 3*40. Hit my energy limit. Pooped!
Wednesday Jan 8, 2020 #
Walking 32:00 [1]
Bitterly cold so I shortened my planned 5K walk. Will stay indoors at the club tomorrow.
Tuesday Jan 7, 2020 #
Stationary Bike 50:00 [3]
ahr:120 max:127
Good sweaty spin at the club watching a new crime series on Netflix. The time sure does fly by!
Stretch & Strength 24:00 [2]
Set of leg stretches, back planks, front plank (2 min.), back stretches, abdominal leg raises, etc.
Weight Training 15:00 [3]
lat pull-downs, 3 X 10 at 40 & 45 lbs, chest press : 3 X10 at 40 lbs
Monday Jan 6, 2020 #
Walking 32:00 [1]
Late evening walk after a big dinner in TO. Visit to the surgeon here confirmed the diagnosis from the local doc. Need at CT scan now to locate the blockage precisely.
Sunday Jan 5, 2020 #
Walking 20:00 [1]
Travelling day to TO for a visit to the private vascular clinic. Evening walk with Geoff in an evening snowstorm was all that I could fit into the schedule. Eating and drinking was the priority. : )
Saturday Jan 4, 2020 #
Stationary Bike 40:00 [3]
max:122
Good spin watching Friends reruns at the gym. The place was pretty quiet for a Saturday.
Weight Training 21:00 [3]
Lat pull downs, 3*10 at 45 lbs. chest press, 3*12 at 40 pounds. Hit the hot tub jets.
Stretch & Strength 25:00 [2]
Set of leg and groin and back stretches. back bridge 3*30 sec. front plank 2 min.
Friday Jan 3, 2020 #
Walking 1:12:00 [1] 5.5 km (13:05 / km)
weight:158.7lbs
Too nice an afternoon to spend in the gym so a nice walk along the canal. Hoping for some fresh snow to cover the icy patches on the back country XC trails. The parkway is OK but I want to explore!
Thursday Jan 2, 2020 #
Walking 59:00 [1] 5.0 km (11:48 / km)
Had thought of another ski or a spin at the club but the weather was mild so I "briskly" walked the 5K Revelstoke loop. Lots of leg stretching afterwards.
I woke up last night with a nasty cramp in my right quad. Not enough fluids? Didn't stretch well after the ski yesterday so that was probably the cause.
I woke up last night with a nasty cramp in my right quad. Not enough fluids? Didn't stretch well after the ski yesterday so that was probably the cause.
Wednesday Jan 1, 2020 #
XC Skiing 2:05:00 [2] 9.5 km (13:09 / km)
OK, after a lax period of training entries (but not lax activity) it's time for a "do something every day in 2020" challenge. Plus keep the weight below 155 (70 Kg) and slowly move towards a meat-free diet.
The ski today was a special treat with all the "kids" and us together for a great ski in the Gats. The time looks slow but there were many social stops as we met up with several friends along the way.
Sandra was amazing for someone who had only XC skied a few times in her life. She is obviously a natural athlete.
I had to stop a few times to shake out the leg cramps but I was pretty happy with my effort. Only the upper glute was aching and I was tired but still fresh enough to enjoy a great dinner and games night with S&R.
The ski today was a special treat with all the "kids" and us together for a great ski in the Gats. The time looks slow but there were many social stops as we met up with several friends along the way.
Sandra was amazing for someone who had only XC skied a few times in her life. She is obviously a natural athlete.
I had to stop a few times to shake out the leg cramps but I was pretty happy with my effort. Only the upper glute was aching and I was tired but still fresh enough to enjoy a great dinner and games night with S&R.