Training Log Archive: ConeffIn the 7 days ending Dec 29, 2012:
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Saturday Dec 29, 2012 #
Orienteering race (Rock Cut State Park) 3:06:00 [2] 9.65 mi (19:16 / mi) +1208m 13:53 / mi
ahr:144
Rock Cut State Park: Lots of CAOC members did really well today. I was not one of them. Started late, didn't have my clue sheet and really didn't have much of a clue throughout. No speed today--the lower back strain that should have gone away was large an in charge. That said, I was only 5k short of a my previous 3 hour event. I just need to keep working--speed will come.
6 AM
Yoga warm up/down 30 [2]
Worked on back strain with yoga. Felt pretty good when done. But, this is lasting a lot longer than I imagined.
Thursday Dec 27, 2012 #
6 PM
Yoga 25:00 [2]
My lower back is still strained. Feels best after streching.
Wednesday Dec 26, 2012 #
6 PM
NordicTrack 1:00:00 [2] 7.5 mi (8:00 / mi)
Easy pace today...may have my daughter's cold.
7 PM
Yoga 25:00 [2]
Followed Dec. home routing on Yogajournal.com plus some specific stretches to open the lower back...which is improving from totally stiff to loose and then stiff. Should be better by Saturday if I'm cautious.
Tuesday Dec 25, 2012 #
12 AM
NordicTrack 45:00 [3] 5.8 mi (7:46 / mi)
First time in a while since I used my NordicTrack. Great workout as always, but my arms were a little deconditioned. My lower back is sore from an exercise I tried Sunday, an "up and over." You pull yourself up and throw your weight over the top of the pull up bar. You need to swing your legs to do it. It looked like a good exercise for climbing out of an embankment or over a fence.
1 AM
Yoga (Dec. routine yogajournal.) 25:00 [2]
Really trying to release my strained lower back.
Monday Dec 24, 2012 #
Fitness Bike (Interval/Level 10) 1:00:00 [2]
Weights (Chest) 30:00 [3]
9 AM
Yoga 1:15:00 [3]
Sunday Dec 23, 2012 #
4 AM
Weights (Legs) 45:00 [4]
Love my leg workout: classic lifts, plyometrics, and dynamic exercises. My legs hurt all over.
3 PM
Treadmill (Level) 58:26 [3] 6.0 mi (9:44 / mi)
Legs felt good. Ran 4 minutes @ 8 miles per hour, which felt doable.