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Training Log Archive: RJM

In the 30 days ending Apr 30, 2012:

activity # timemileskm+m
  BikeCommute17 10:15:00
  Running21 4:11:26
  Strength11 3:11:00
  other12 2:50:00
  Bicycle4 2:45:00
  Orienteering2 2:10:0025c
  Exercise Machine1 15:00
  Total29 25:37:2625c
averages - sleep:7.3 rhr:50 weight:184.8lbs

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Monday Apr 30, 2012 #

BikeCommute 35:00 [2]
rhr:46 slept:8.0 weight:185.5lbs

Running 20:00 intensity: (8:00 @2) + (12:00 @3)

to gym and back, jckc in pm. Felt good and pace was better than its been.

Strength 25:00 [1]

gym. Now up to 260 on the leg press sled, 20 reps, 4 sets. And other weights.

Sunday Apr 29, 2012 #

Event: SMOC Halfmoon Lake Spring
 

Running 8:00 [2]
slept:9.0 weight:184.5lbs

Easy trot from station to census plots. Was going to bike today but day was too busy and there was a lot of yardwork to do.

Saturday Apr 28, 2012 #

Running 40:16 intensity: (8:00 @2) + (32:16 @3)
rhr:50 slept:8.0 weight:184.5lbs shoes: (Screw) Brooks Adrenaline GTS

Easy warmup with jckc, then my first real run since the injury! merriman to winhurst, portage. i am definitely out of shape for this, but now i can work on that. let the games begin!

Friday Apr 27, 2012 #

BikeCommute 35:00 [2]
rhr:48 slept:6.0

Running 14:00 [3]

to gym, around campus (3+6+4 min)

Strength 16:00 [1]

Thursday Apr 26, 2012 #

Running 18:40 [3]
slept:8.0 shoes: (Screw) Brooks Adrenaline GTS

Couldnt get to gym in time, so just ran Before school. Felt good and could have done more

BikeCommute 35:00 [3]

Wednesday Apr 25, 2012 #

BikeCommute 35:00 [3]
slept:5.0

Beautiful weather and - am stuck inside all day

Tuesday Apr 24, 2012 #

BikeCommute 35:00 [3]
slept:6.0

Nice day weatherwise, lots of crap at work. And then some guy passed me on my commute home, and he wasn't all that fast. Sigh

Running 15:00 [3]

To and from Gym (3+9). No pain! I am still slow and need to get back in shape, but i'm going to take off the injured flag but try to ease back in to things. At least i have that one piece of good news today.

Strength 25:00 [1]

Gym

Monday Apr 23, 2012 #

BikeCommute 35:00 [3]
rhr:48 slept:8.0

very windy

Running 5:00 [2]

with jckc, intermittent

Sunday Apr 22, 2012 #

Event: SMOC Pontiac Lake Recreation Area Spring
 

Running 10:00 [2]
slept:8.0

from station to census sites

Saturday Apr 21, 2012 #

Orienteering 30:00 [1] ***
12c slept:9.0 (injured) shoes: Inov8 rocklite 315 -2

Hinckley course setting clinic on a wet and cold day. Nice turnout (10), worked well. easy walking, but i had absolutely no hip pain, so i was very happy. may have been related to the extensive stretching i did during bob's lesson. Time prorated from about 2hr walking

Running 16:00 [2]
(injured) shoes: (Screw) Brooks Adrenaline GTS

at home after O - felt good before hand, started gingerly, and continued without stops! stayed at a dogtrot but it was a bit faster than earlier. Went along delaware to sunnyside and back. No hip pain, though i could tell i should not stretch it out (speed-wise). Could have gone longer, but chose not to push it. If i have another day like this i will call it 'healed but still recovering' and take off the injured tag. That would be so nice!

Strength 10:00 [1]

home

Friday Apr 20, 2012 #

BikeCommute 40:00 [3]
slept:5.0 (injured)

Memorial in. Nice day

Running 6:00 [2]

With jckc PM.

Thursday Apr 19, 2012 #

BikeCommute 40:00 [2]
slept:7.0 (injured)

Running 8:00 [2]

With jckc but few stops. Still no more than a dogtrot

Wednesday Apr 18, 2012 #

Running 13:00 [2]
slept:7.0 (injured)

dog, to gym, around (2+3+8).

Strength 15:00 [1]
(injured)

Gym

Tuesday Apr 17, 2012 #

BikeCommute 35:00 [3]
rhr:48 slept:7.5 (injured)

Spent most of AM botanizing in moore property ( carroll county) with heath and troy. Beautiful day!

Monday Apr 16, 2012 #

BikeCommute 35:00 [2]
slept:8.0 (injured)

Beautiful day, breezy

Strength 20:00 [1]
(injured)

Gym (snuck in). Careful about leg curls. Hip felt good today biking, fine here.

Sunday Apr 15, 2012 #

Note
(injured) (rest day)

Intended to do brecksville meet with natalie, but she got cold feet. Goal today was to spend time with her, so went to Cleveland Museum of Art for fun and for a spanish class project. Nice day

Saturday Apr 14, 2012 #

Bicycle 50:00 [3]
(injured)

Thurmont etc. Felt good- actual exercise. Overcast and dreary

Running 15:00 [2]
(injured)

5+5+5. First 2 at bnp while censusing (felt ok), last with jckc in spurts(hip pain).

other 15:00 [1]
(injured)

PT and some situps

Friday Apr 13, 2012 #

Bicycle 45:00 [2]
slept:8.0

bike to school, then at 1 went to children's for a medical bike fitting! Moved right cleat, lowered seat, flattened handlebars, and a lot better ride results. I knew things were off, but couldn't get them right. This really helped.

Running 11:00 [3]
(injured)

evening. with JCKC, very intermittent, and slow, but a bit better than recently. This was a good day for the hip

other 15:00 [1]

PT at home and elsewhere

Thursday Apr 12, 2012 #

BikeCommute 35:00 [2]
(injured)

Running 10:00 [2]
(injured)

To gym, back (3+7). stiff, but felt better as i went. very slow

Strength 15:00 [1]

other 10:00 [1]
(injured)

PT at home

Wednesday Apr 11, 2012 #

Exercise Machine (orbital) 15:00 [2]
slept:7.0 (injured)

Busy today with natalie helping at school. did this in evening

Running 8:00 [3]

with JCKC in spurts. Started off pretty stiff, but loosened up

other 15:00 [1]
(injured)

PT at home and some core

Tuesday Apr 10, 2012 #

BikeCommute 35:00 [3]
slept:7.0 (injured)

commute. some snowflakes

other 10:00 [1]
(injured)

PT at home

Monday Apr 9, 2012 #

BikeCommute 55:00 [3]
rhr:48 slept:7.5 weight:185.5lbs (injured)

Dentist, then school.

Running 5:00 [3]

to and from gym. Not too comfortable but not really painful

Strength 15:00 [1]
(injured)

In Gym. Did leg curls at a real weight, and hip was sore afterwards. I must either drop those or drop the weight

other 15:00 [1]

PT at home

Sunday Apr 8, 2012 #

other 20:00 [1]
(injured) (rest day)

An hour or two census and botany hike at BNP (prorated). And PT

Saturday Apr 7, 2012 #

Orienteering 1:40:00 [2] ***
13c slept:7.0 shoes: Inov8 rocklite 315 -2

Setting training event at hinckley ledges lake. Walked. Beautiful day, lots of wildflowers. Hip a bit stiff but ok

other 15:00 [1]
(injured)

PT

Friday Apr 6, 2012 #

BikeCommute 35:00 [3]
(injured)

Cold. Felt good

Running 8:00 [2]
(injured)

Controlled slow to gym from offixe, back. Stiff hip but ok with no stop euither way

Strength 15:00 [1]

At gym, found they clkose at 8. Snuck in and did the minimum, easy

other 10:00 [1]
(injured)

PT at home

Thursday Apr 5, 2012 #

BikeCommute 35:00 [3]
slept:7.0 (injured)

New wheel, feels good.

other 15:00 [1]

PT at home

Wednesday Apr 4, 2012 #

Bicycle 40:00 [3]
slept:7.5 (injured)

Road bike commute. Some extra tootling on campus. Felt ok

Strength 20:00 [1]

Running 8:00 [2]
(injured)

On AM walk with jckc in 10-30 sec spurts very easy. Felt ok

Tuesday Apr 3, 2012 #

BikeCommute 20:00 [2]
slept:7.0

Easy spin in, but back brakes throbbed a lot, which they didn't do yesterday. Wheel was true, and i had just tightened the brakes, so didn't pay much more attention - figured it would work itself out. PM loosened brakes, but still had throbbing. Got as far as the inventor's hall when i heard a whoosh, and had a flat. Discovered that the rim had split lengthwise, wear the pads touch! I guess the many pairs of pads I've replaced were not the only things wearing down! Karen picked me up, and i took it to the shop to get a new wheel. While waiting for her did some easy runs, but was pretty tight in the hip

Running 7:30 [2]
(injured)

1.5 min on (lap around the polymer structure), 1 min easy walk.

other 15:00 [1]
(injured)

PT at home

Monday Apr 2, 2012 #

BikeCommute 40:00 [2]
rhr:56 slept:6.5 weight:184.5lbs

Hickory in. Felt fine

other 15:00 [1]

PT at home

Sunday Apr 1, 2012 #

Bicycle 30:00 [3]
rhr:53 slept:8.0 weight:184.5lbs

Finally fixed up the road bike, and finally up to riding it again. Felt ok, a little stiff in the hip. Earlier today scored phenology at BNP, walking about 45 minutes with no pain. By the end of today the hip actually felt close to normal! But again last night i needed alleve, and i expect to use it agian tonight just to be safe. Ice today, and tons of stretching. I want to get better!

Running 5:00 [2]

Very gentle 1 min on, 1 off while walking the dog (only logging the 'on' time).

Strength 15:00 [1]

PT at home

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