Training Log Archive: Charlie

Rhonda's morning class, or at least as much of it as I could take.

From PV with Rhonda, up Sandy Brook Rd to Pisgah Mt Rd and back. Headwind on the way back, and early season legs not up to snuff. Fun to be out, though. Time and distance are an estimate, as the battery's down on my cycling computer.

workout of the day - 5 sets of 5 reps at theoretical maximum squat. I say theoretical because no way am I prepared to try to do the maximum at anything right now, especially squats. Nonetheless, a brisk effort, using 90 CT pounds. Certainly could handle more, but no point in pushing things until I get a bit more generally stabilized. For example, the mid-back is a little iffy now after yesterday's chainsaw session.

aown: first whippoorwill of the season!

Kettlebell swings while waiting for Rhonda, then workout of the day - 5 cycles of 3 shoulder presses. Not my best exercise, because of the balky shoulder, but went well, each set getting better.

Power laurel wrangling - using the chainsaw to remove stems that were too big for the loppers last fall. Reasonably efficient, but harder work than the gentle lopping. Hard because of having to bend down to cut at ground level, and doing it all on a precarious hillside.

AOWN: Pretty fine looking yearling bear outside the office just before dusk. Snooping around looking for something to eat.

Event: US Middle Distance and Relay Champs
 

workout of the day yesterday - 3 cycles of ~800 m run, 15 back extensions, 15 situps. Rx was for 50 of each, but taking it slow. Felt ok.

out and back on Governor Chittenden Rd with Rhonda

Laying off the strenuous stuff today - a few slightly strained components after three days with squats and other things I'm not used to.

On the road! Rhonda and I went to Pleasant Valley (by car) and took a loop around the river road. Pretty early (8-ish) so still kind of cold. Not much zip, but infinitely better than the spinning bikes.

workout today was supposed to be 21-15-9 alternating sets of squat cleans and dips. Squat cleans didn't work out after a couple, though, because I strained my upper thigh a bit and didn't want to press it. So changed to push presses and dips, and cut it to three cycles of 10 push presses and 8 dips. Push presses just with the 40# bar. Have to start somewhere.

including a warmup jog. Modified workout of the day. 3 circuits of 600+ yards fairly hard followed by 15 overhead squats. As I hand't tried overhead squats before, I did a prep with just a 40 lb. bar and it was pretty clear I didn't have the balance or flexibility to be trying that yet, so I just used a broomstick. Lucky anyway because my legs are still pretty tired. Run was around the upper trail loop, starting and finishing from the deck. Run loops were 3:22, 3:26, 3:36.

C • Clarification 4

On the exercise bike, with the girls. 20 min and 30 min, with a circuit section in between.

tabata circuit - six exercises 20 seconds on, 10 seconds rest, then 1 minute rest at end of cycle; total of four cycles. The exercises: squats, chin ups, situps, kettlebell swings, pushups and rowing machine. Very fine!