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Training Log Archive: RJM

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  RunCommute7 7:51:28
  Trail Run2 4:12:35
  BikeCommute5 3:00:00
  XC ski2 2:11:00
  Running3 1:47:47
  Strength5 1:21:00
  Orienteering1 1:18:00
  Catching Features2 45:0048c
  other1 30:00
  Stationary Bike1 24:00
  Total23 23:20:5048c
  [1-5]23 22:35:50
averages - sleep:7.7 rhr:48 weight:179.3lbs

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Tuesday Jan 31, 2012 #

Strength 5:00 [1]
(injured)

started with weights, but hip didn't like it.
Pain is migrating to side and even back of the hip - i presume other muscles now complaining for taking up the slack. Generally getting better now, but still get pain after minor walking. Tried to stay even more quiet and sednetary today.

Monday Jan 30, 2012 #

Note
(injured) (rest day)

Since recovery is not progressing that fast, finally went to the doc. Confirmed diagnosis as hip flexor pull (or perhaps ligament). Treatment so far has been correct. Expect 2+ weeks for recovery. Until then, take it easy, don't do it if it hurts, ice and/or heat as needed, new antiinflammatory and a muscle relaxant.
I may start doing arm weights just to avoid going crazy

Saturday Jan 28, 2012 #

other 30:00 [1]
slept:8.0 (injured)

Some minor improvements in hip, was ok for an hour or so of Light Hiking today in 1" snow at bnp with advanced ecology class (prorated time above). Icing before and after helped a lot, though there were twinges here and there. I think i am starting on the road to recovery, but I am trying hard not to overdo it and backslide.

Strength 25:00 [1]
(injured)

Home weights and core but careful not to do anything that would hurt the hip.

Friday Jan 27, 2012 #

Note
(injured) (rest day)

advil is helping some, but not much. Ice is helping, but the relief is unpredictable. Back/'side of hip is feeling a little sore on occasion. I will continue to rest

Tuesday Jan 24, 2012 #

Note
(injured) (rest day)

hip is not feeling right, even with riding yesterday, so today i take it easy with vitamin I

Monday Jan 23, 2012 #

BikeCommute 40:00 [2]
slept:8.0 weight:182.5lbs (injured)

VItamin I needed for that thigh/hip issue. Unseasonably warm, all snow melted by evening

Sunday Jan 22, 2012 #

XC ski 46:00 [3]
slept:8.0 shoes: Salomon Escape 7 Pilot

From memorial trailhead north. packed footpath, but more glide than yesterday. Tried several lengths of doublepole no kick, which is brutal for me! Snuck this in before giving blood at 9, Forecast today for 40, and even warmer overnight before the rain comes, so it was now or never.
Some soreness from yesterday's first ski of the year - mostly inside of right thigh, which subsided by nightfall. Also, right elbow today was sore (not enough weight work on that area)

Note

gave blood

Saturday Jan 21, 2012 #

XC ski 1:25:00 [3]
slept:8.5 weight:178lbs shoes: Salomon Escape 7 Pilot

just barely enough new snow for skiing. Oak hill. no bare spots, but lots of footprints, so glide was not good. But good to be back out!

Catching Features 30:00 [0] ***
33c

Friday Jan 20, 2012 #

RunCommute 1:16:00 [3]
slept:8.0 weight:179lbs shoes: Screwshoe2 - Brooks Adrenaline

TP in on 2" fresh (though tp was plowed). return crosby with big pack, slow and slippery

Strength 23:00 [1]

gym. On DaveK's suggestion moved squat machine from 4x15@250 to 4x40@210

Thursday Jan 19, 2012 #

RunCommute 1:03:00 intensity: (52:00 @3) + (11:00 @4)
rhr:47 slept:5.5 shoes: (Screw) Brooks Adrenaline GTS

AM on towpath - chill but no snow and little ice, so pushed 2x (8 and 3+ min). 2" fresh snow pm, hard to push so no more.

Wednesday Jan 18, 2012 #

Note
(rest day)

Tuesday Jan 17, 2012 #

BikeCommute 35:00 [2]
weight:179lbs

Feeling looser. Warm, but very windy PM

Monday Jan 16, 2012 #

Stationary Bike (rollers) 24:00 [2]
slept:8.5

Pretty sore from yesterday, not a good day for biking, so i just did an easy spin indoors. Quickly remembered how little i like that. But had a good This American life to finish off (Mr Daisy and the Apple factory), which took off some of the edge

Catching Features 15:00 [0] ***
15c

Sunday Jan 15, 2012 #

Trail Run 2:22:35 [3]
slept:8.5 weight:178lbs shoes: Inov8 rocklite 315 -2

Brecksville with Dave K, station road trailhead. Up my mtn, then west n of creek, along golfcourse, down stable road, up to ottawa, back down. First half went well, but i started dragging after that, and had to walk even minor uphills in the last half hour. Beautiful day, trails mostly firm snow with little mud in first half, not second.

Saturday Jan 14, 2012 #

Trail Run 1:50:00 [3]
slept:7.0 weight:179lbs shoes: Innov8 Mudclaw 330 #2

Kendall trails with Dave K. snowy mud much of the way. beautiful

Friday Jan 13, 2012 #

RunCommute 1:05:37 [3]
shoes: Screwshoe2 - Brooks Adrenaline

2-4" fresh, streets not cleared, windy. Fun

Thursday Jan 12, 2012 #

BikeCommute 35:00 [2]
slept:7.0 weight:181lbs

Wednesday Jan 11, 2012 #

RunCommute 57:00 intensity: (42:00 @3) + (15:00 @4)
slept:7.0 weight:178lbs shoes: (Screw) Brooks Adrenaline GTS

speedplay of about 4-6 min each

Tuesday Jan 10, 2012 #

RunCommute 1:22:50 [3]
rhr:49 slept:7.0 weight:179lbs shoes: (Screw) Brooks Adrenaline GTS

Tp and hower in, lift then crosby home

Strength 18:00 [1]

gym

Monday Jan 9, 2012 #

BikeCommute 35:00 [2]
rhr:49 slept:8.0 weight:179.5lbs

Sunday Jan 8, 2012 #

Orienteering 1:18:00 [3]
rhr:48 slept:8.0 shoes: Innov8 Mudclaw 330 #2

Hinckley east side from judge's lake north along river, along ledges south, back along river, back on trail. Mostly off trail, mostly rough compass practice, and sometimes not looking at map and just concentrate on running. 40s and sunny, pretty muddy

Saturday Jan 7, 2012 #

Running 49:35 intensity: (43:25 @3) + (6:10 @4)
slept:8.0 shoes: (Screw) Brooks Adrenaline GTS

Nice, 50's. To firestone track, 4 x 400 ( 95, 94, 91, 90) with 400 recovery. Felt. Pretty good bur afterward could definitely tell I worked.

Friday Jan 6, 2012 #

BikeCommute 35:00 [2]
slept:7.0

Thursday Jan 5, 2012 #

RunCommute 1:03:43 [3]
slept:8.0 shoes: Screwshoe2 - Brooks Adrenaline

Market and crosby

Wednesday Jan 4, 2012 #

RunCommute 1:03:18 [3]
slept:7.0 shoes: Screwshoe2 - Brooks Adrenaline

Slippery via st v and exchange

Tuesday Jan 3, 2012 #

Running 32:42 [3]
slept:7.5 weight:179lbs shoes: Screwshoe2 - Brooks Adrenaline

castle loop in 2" fresh snow

Monday Jan 2, 2012 #

Running 25:30 [2]
slept:8.5 shoes: (Screw) Brooks Adrenaline GTS

Felt good enough to take an easy run to the tracks and back in light snow cover. So nice to be back out! Careful not to overdo it, but i wanted to - felt pretty good.

Strength 10:00 [1]

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