Training Log Archive: CharlieIn the 7 days ending Aug 31, 2008:
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Sunday Aug 31, 2008 #
Event: WCOC Trout Brook Valley
Orienteering race 1:29:06 [4] *** 7.0 km (12:44 / km) +260m 10:44 / km
spiked:14/18c weight:162lbs
Trout Brook Valley. Excellent course, beautiful woods. Rhonda and I brought six kids! Erik has recruited far more people to orienteering in three days than I have in 28 years. Pretty amazing. My route. Slow, and trouble seeing things, but felt really good about level of concentration and navigational success.
Gym 25:00 [4]
workout today was weighted pullups, 7 max singles. So a bit of warmup squats, back ext, situps, pullups, then another warmup set with 25 lbs suspended from a climbing harness, then the 7 singles with 50. Crossfit standard is chest to the bar, but I can't do even one of those without weight, so all of these were chin over the bar, but just barely. Then a few pullups without weight, getting as high as I can and hanging on until it gets too difficult.
Friday Aug 29, 2008 #
Running 44:24 [3] 4.75 mi (9:21 / mi)
weight:160lbs
With Rhonda and Kathleen, sort of. Legs felt very tired and I let them go pretty much right away. 23:24 out, 21:00 back. They went a bit further.
Wednesday Aug 27, 2008 #
Gym 23:46 [5]
weight:160.5lbs
After some negotiations with Rhonda, same workout as Monday - 50 reps each of the 8 exercises. I had been talking about squats, but she wasn't interested. Pretty sore before starting, and a little apprehensive, but once I got started I was stronger and faster than Monday. Medicine ball throws are definitely the hardest for me, but maybe it is partly because they are last.
Tuesday Aug 26, 2008 #
Running 42:00 [3] 4.5 mi (9:20 / mi)
weight:161lbs
From Pleasant Valley. Plan was out and back 20 minutes, but my legs were tired after the crossfit yesterday and I gradually fell back.
Monday Aug 25, 2008 #
Gym 26:37 [5]
weight:159.5lbs
Not the workout of the day, which was unappealing, but a prior one - the task is 50 repetitions each of 10 different exercises, but I skipped the last two (for good reasons,including galloping fatigue), so it was a Bricker set.
Exercises were 20" box jumps, jumping pullups, walking lunges, 35 lb kettlebell swings, 40 lb push presses (using dumbbells, because my shoulder won't tolerate a barbell in that position), back extensions, GHD situps, 6kg medicine ball throws. Skipped the burpees and rope jumping double unders. Generally quite satisfactory. Legs got wobbly, back felt very good, best since I hurt it a week ago.
Exercises were 20" box jumps, jumping pullups, walking lunges, 35 lb kettlebell swings, 40 lb push presses (using dumbbells, because my shoulder won't tolerate a barbell in that position), back extensions, GHD situps, 6kg medicine ball throws. Skipped the burpees and rope jumping double unders. Generally quite satisfactory. Legs got wobbly, back felt very good, best since I hurt it a week ago.
C • 80% 3