Training Log Archive: CharlieIn the 7 days ending Apr 8, 2012:
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Sunday Apr 8, 2012 #
12 PM
Hike 1:12:00 [3] 3.5 mi (20:34 / mi)
slept:8.5 weight:159.5lbs shoes: 2011 NB MT101 black
Family outing to Indian Council Rocks. Too tired today for much else. Finished up taxes for me and for Rhonda's brother, so not a total loss.
Saturday Apr 7, 2012 #
Event: WCOC Sessions Woods
8 AM
Gym 1:00:00 [3]
slept:6.75 weight:159.5lbs shoes: 2011 NB MT101 black
Good workout. My friend Dave came. After a fairly protracted warmup, including some duck-walking that was surprisingly tiring and difficult: 60 lunges holding a plate on your back, then 25 plate burpees, 25 ring rows (subbing for pullups which I still can't do without further straining my R arm) and 25 of these grasshopper like things where from a plank you jump your knees up to your elbows and back. Then 20 of each, then 15 of each and a final set of 10 of each. Rhonda was by far the fastest out of 25 or so people participating. I was in the top three or so. This is the kind of thing we are good at.
10 AM
Orienteering 2:00:00 [1] *** 4.1 mi (29:16 / mi)
spiked:12/12c shoes: 2011 NB MT101 black
Strolling Dave around the orange course at Sessions. His first time orienteering. Pretty successful. Nobody hurt or lost.
1 PM
Orienteering race 1:01:02 [3] *** 4.6 km (13:16 / km)
spiked:20/21c shoes: 2011 NB MT101 black
Back for the green course. Wasn't sure if I could run, and didn't push it, but it was pretty much ok. I wore compression tights to give the hamstring some extra support, and it was fine. Pretty tired by the end of this. Only mistake was at #8, where I was a bit off to the right and sailed on by before fishhooking back. Maybe 2 minutes, maybe a little less. Otherwise not fast but reasonably accurate. No forerunner track, as my 305 was parked under some papers on my desk.
Friday Apr 6, 2012 #
10 AM
Running 27:00 [3] 2.0 mi (13:30 / mi)
slept:6.5 weight:159lbs
Experimental outing with Sassy. 2 hospital loops and then one dog loop. Wore compression tights, and paid particular attention on the downhills to keep my stride short. A little discomfort and tightness in the hamstring, but 0 on the pain scale. I wouldn't push it any further at this point, but perhaps I can intersperse a little jogging tomorrow at Sessions.
Gym 30:00 [3]
shoes: 2011 NB MT101 black
In our gym, back stretching and lifting practice. 5 sets of 10 supermans, 5 back extensions, 5 front squats, then 5x5 mini OHS, then started doing cleans, but I saw Rhonda coming home, so I went back in.
Thursday Apr 5, 2012 #
9 AM
Gym 50:00 [3]
slept:6.75 weight:159lbs shoes: 2011 NB MT101 black
Pretty successful workout. First workout was 5x push press, using 70, 75 and 80. Last set was actually the easiest, the virtue of being warmed up.
Then a 10 minute AMRAP alternating 5 pushups and 6 jackknife situps, making 4 short of 18 rounds.
Then a 10 minute AMRAP alternating 5 pushups and 6 jackknife situps, making 4 short of 18 rounds.
Wednesday Apr 4, 2012 #
11 AM
Gym (Oly lifting) 2:00:00 [3]
slept:8.0 weight:160lbs shoes: 2011 NB MT101 black
Traveled down to Greenwich with my friend Dave for our coaching session with Rick Stebbins. A lot of stretching, working on developing some back flexibility, and then into the weight room, where I worked on jump shrugs, cleans, OHS, front squats, behind the neck presses, drop snatches and (mostly) split jerks. Some noteworthy progress, if with very light weights. As with most things, a lengthy project.
Tuesday Apr 3, 2012 #
5 AM
Gym 40:00 [3]
slept:6.5 weight:161.5lbs
another mini-workout. Rolled out my back for a while on the roller, then a few sets of supermans - always very difficult for me, then 5x5 front squats with 45 (stretching my wrist - keeping elbows forward) and 5x5 OH squats with 45, getting as low as my back will let me, which is not very low at all. Not even a quarter squat really, but have to start somewhere. Interspersing sets of supermans and glute ham raises in between. I wasn't sure GHR was a good idea, but it seemed to feel fine. Maybe 4 sets of those.
3 PM
cycling (spinning bike) 25:00 [3] 4.8 mi (5:12 / mi)
shoes: 2011 NB MT101 black
easy
4 PM
Gym 50:00 [3]
shoes: 2011 NB MT101 black
First workout was rounds of kettlebell swings, going up by one, stopping for the same number of deep breaths in between. Made it through 18 rounds in 13 minutes, or 171 swings. Then the next workout was six rounds, nominally 5 toes to bar, 12 KB swings, five handstand wall walks. Well, no Toes to Bar with my shoulder problem (or actually one, verifying that it hurt too much to do any more) and only made 8 total handstand walks before I was afraid my L shoulder would explode, so subbed out more mellow things.
Monday Apr 2, 2012 #
8 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:7.0 weight:162lbs
Dog walk with Rhonda and Sassy. Most comfortable outing for the hamstring since I reinjured it 9 days ago.
9 AM
Note
Ugh! 3 hours with the dentist, getting some new bling. Or at least replacing some old bling with some relatively indistinguishable new bling. Two crowns.
3 PM
Gym 25:00 [3]
miniworkout with Rhonda in our gym, as it wasn't going to work out to go to the real workout. Warmed up on the spinning bike for 10 minutes, then multiple sets of 3x deadlifts, not going higher than 115, because that is where the hamstring starts acting up. Then back in for the next call.