Training Log Archive: ahallIn the 31 days ending Jul 31, 2018:
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Monday Jul 30, 2018 #
9 PM
PT 4:30 [1]
(injured)
3 xMonster walks and lateral walks with green band
3x10 inward and outward lateral hip rotations, both legs, with orange band
Hip rotation stretch, hold for 30s
3x15 clamshells, both sides, with green band. That was a noticeable increase in resistance over the orange!
3x10 bridges
3x15 lateral leg raises
3x15 prone leg raises
3x10 inward and outward lateral hip rotations, both legs, with orange band
Hip rotation stretch, hold for 30s
3x15 clamshells, both sides, with green band. That was a noticeable increase in resistance over the orange!
3x10 bridges
3x15 lateral leg raises
3x15 prone leg raises
Sunday Jul 29, 2018 #
10 AM
Canoeing 2:12:53 [2] 14.49 mi (9:10 / mi) +1m 9:10 / mi
(injured)
With Kevin on the Taunton River from 5th St boat launch in Taunton. With the incoming tide going upstream. Slack water pretty much the whole way back down
Friday Jul 27, 2018 #
3 PM
PT 6:00 [1]
(injured)
Wednesday Jul 25, 2018 #
5 PM
Canoeing (c2 stern) 2:00:27 [3] 12.06 mi (9:59 / mi) +2m 9:59 / mi
(injured)
With Kevin on the Charles at Newton. Chasing kayaks again...... and fishing them out of the river too (Dave). Hip was sore throughout, and got worse. Grrrrrrr
C • Hip 4
Tuesday Jul 24, 2018 #
9 PM
PT 4:00 [1]
(injured)
Home hip exercises, same as before
Monday Jul 23, 2018 #
5 PM
PT 6:00 [1]
(injured)
5 mins no load spinning
various hip traction stuff
3x30 ball curls
3x30 stool twists
3x20 ball squats
3x20 straight leg and lateral lifts with 2.5lb on pulleys
4x20 side planks
3x20 standing on thick foam wobble pad, 3 each with left foot in front of right, 3 other way round
3x sideways walks and monster walks with orange band
3x20 matching with 10lb on pulleys
various hip traction stuff
3x30 ball curls
3x30 stool twists
3x20 ball squats
3x20 straight leg and lateral lifts with 2.5lb on pulleys
4x20 side planks
3x20 standing on thick foam wobble pad, 3 each with left foot in front of right, 3 other way round
3x sideways walks and monster walks with orange band
3x20 matching with 10lb on pulleys
Sunday Jul 22, 2018 #
1 PM
Canoeing (c2 stern) 2:02:16 [3] 12.61 mi (9:42 / mi) +1m 9:42 / mi
(injured)
Charles from Red Wing Bay with Kevin. Dave also out in his K1. Good honest effort most of the time, with some sprints too. Just slowed when going round obstacles (trees down)
Friday Jul 20, 2018 #
5 PM
PT 4:50 [1]
(injured)
PT.
5 mis on spin bike
3x30 ball curls (lying on back, rolling knees up and down)
some traction stretching
3x30 stool twists
3x20 ball squats (pin exercise ball between back and wall, roll ball up and down the wall by bending knees, no more than 90 degrees)
3x sideways walks with orange band, 3x monster walks with band
3x20 straight leg and lateral leg lifts using pulleys, 2.5lb
3x30 marching using pulleys with 5lb
5 mis on spin bike
3x30 ball curls (lying on back, rolling knees up and down)
some traction stretching
3x30 stool twists
3x20 ball squats (pin exercise ball between back and wall, roll ball up and down the wall by bending knees, no more than 90 degrees)
3x sideways walks with orange band, 3x monster walks with band
3x20 straight leg and lateral leg lifts using pulleys, 2.5lb
3x30 marching using pulleys with 5lb
Thursday Jul 19, 2018 #
9 PM
PT 4:00 [1]
(injured)
Same home exercises
Wednesday Jul 18, 2018 #
5 PM
Canoeing (C2 bow) 1:50:00 [3]
(injured)
With hannah on the Charles. She's getting the hang of the stern
Tuesday Jul 17, 2018 #
8 PM
PT 4:00 [1]
(injured)
Regular home exercises
Monday Jul 16, 2018 #
5 PM
PT 5:00 [1]
(injured)
5 mins no-load spinning on bike
traction stuff
3x30 ball curls
3x20 inclined squats
3x30 stool twists
3x sideways walks and monster walks with orange band
3x30 marches with 5lb
3x20 straight leg raises with 2.5lb
3x20 lateral leg raises with 2.5lb
3x15s side planks each side
traction stuff
3x30 ball curls
3x20 inclined squats
3x30 stool twists
3x sideways walks and monster walks with orange band
3x30 marches with 5lb
3x20 straight leg raises with 2.5lb
3x20 lateral leg raises with 2.5lb
3x15s side planks each side
Sunday Jul 15, 2018 #
11 AM
Canoeing (c1 flatwater) 1:42:05 [2] 9.73 mi (10:29 / mi) +1m 10:29 / mi
(injured)
Concord, up to 117 and back. Met the millers coming upstream near the bottom of Fairhaven Bay on the way back and paddled and chatted with them back to Egg Rock
9 PM
PT 4:00 [1]
(injured)
Same home exercises
Friday Jul 13, 2018 #
4 PM
PT 6:00 [1]
(injured)
Physio again
5 mins on the bike, just spinning with no load
3x30 ankle rolls
3x15 pelvic thrusts with 5s hold at the top
Various traction stuff
3x30 stool twists
3x20 inclined squats on the machine, body weight only, not full crunch by any means
3x30 lateral leg lifts with 2.5lb using pulleys
3x30 straight leg lifts with 2.5lb using pulleys
3x30 marching with 5lb
3x sideways walks with orange band
3x monster walks with orange band
5 mins on the bike, just spinning with no load
3x30 ankle rolls
3x15 pelvic thrusts with 5s hold at the top
Various traction stuff
3x30 stool twists
3x20 inclined squats on the machine, body weight only, not full crunch by any means
3x30 lateral leg lifts with 2.5lb using pulleys
3x30 straight leg lifts with 2.5lb using pulleys
3x30 marching with 5lb
3x sideways walks with orange band
3x monster walks with orange band
Thursday Jul 12, 2018 #
10 PM
PT 4:00 [1]
(injured)
Saturdays exercises. 3x30 stool twists
Wednesday Jul 11, 2018 #
6 PM
Canoeing (c1 flatwater) 1:37:00 [3]
(injured)
Charles. DFS up to golf course bridge, down to moody st and back to DFS
10 PM
PT 4:00 [1]
(injured)
Same as before......
Tuesday Jul 10, 2018 #
7 AM
PT 6:00 [1]
(injured)
5 min no load spinning on bike
couple of hip traction stretches - hip hurt as the traction was released this time
3x30 ankle rolls (lie on back with heels on exercise ball, bend knees to roll ball and return)
3x15 pelvic thrusts (knees bent, ball between knees, lift hips up til back is straight)
3x20 body weight inclined squats (on sliding bench). Restricted range to avoid clicking hip
3x30 marching using pulleys and 5kg (knee bent, then straighten through to full extension)
3x30 lateral lifts using pulleys and 2.5kg (stand on one foot on block, other foot has weight with strap and passes behind stationary foot)
3x30 stool twists
3 sideways walks with orange band
3x monster walks with orange band
couple of hip traction stretches - hip hurt as the traction was released this time
3x30 ankle rolls (lie on back with heels on exercise ball, bend knees to roll ball and return)
3x15 pelvic thrusts (knees bent, ball between knees, lift hips up til back is straight)
3x20 body weight inclined squats (on sliding bench). Restricted range to avoid clicking hip
3x30 marching using pulleys and 5kg (knee bent, then straighten through to full extension)
3x30 lateral lifts using pulleys and 2.5kg (stand on one foot on block, other foot has weight with strap and passes behind stationary foot)
3x30 stool twists
3 sideways walks with orange band
3x monster walks with orange band
Sunday Jul 8, 2018 #
10 PM
PT 5:00 [1]
(injured)
The usual 6 exercises, with 3x30 stool twists each side too
Friday Jul 6, 2018 #
7 AM
PT 6:00 [3]
(injured)
5 mins on the bike, no load
Various traction stretches to try and create joint space in my hip
3x30 physio ball heel rolls (short range)
3x10 hip thrusts with ball between knees
3x30 stool twists
3x10 squats on the inclined squat machine (legs no further than 90)
3x15 straight leg raises with 5lb load
3x15 cable adductor pulls with 5lb load
Not sure how my hip is going to react to all this
Various traction stretches to try and create joint space in my hip
3x30 physio ball heel rolls (short range)
3x10 hip thrusts with ball between knees
3x30 stool twists
3x10 squats on the inclined squat machine (legs no further than 90)
3x15 straight leg raises with 5lb load
3x15 cable adductor pulls with 5lb load
Not sure how my hip is going to react to all this
Thursday Jul 5, 2018 #
8 PM
PT 5:00 [1]
(injured)
Office chair hip twists
Clamshells with ban, Straight Leg Raises, prone straight leg lifts, side straight leg lifts, butt clenches, transverse abdominal activation (that's what the PT guy calls it)
Clamshells with ban, Straight Leg Raises, prone straight leg lifts, side straight leg lifts, butt clenches, transverse abdominal activation (that's what the PT guy calls it)
Wednesday Jul 4, 2018 #
11 AM
Canoeing race (c2 stern) 48:16 4.99 mi (9:40 / mi) +1m 9:40 / mi
ahr:158 max:168 (injured)
4th of July race with Hannah. OK start, good upstream, messed up top turn as Hannah got confused on the cross bow, tried to change to a post instead, and then we had to paddle it out. Ok the rest of the way and the bottom turn was good. 2nd mixed team (well, actually 5th, but three were masters teams). Good race for Hannah it being her first time racing in a pro boat
Tuesday Jul 3, 2018 #
Note
(injured)
Hip hurts a lot today, so no exercises. Not sure what triggered the additional discomfort - perhaps the physio? or perhaps work today....
Monday Jul 2, 2018 #
Note
(injured)
MRI results on my hip are in..... torn labrum, eroded cartilage. That coupled with the X-ray showing a ridge on the top of my femur all says FAI with cam impingement. Then the doctor went on to say that the success rate of operating on males over 45 is not high...… He was not the hip specialist though (he's on vacation this week) so I am going to set up the second opinion now, and it might become the first opinion.....
Anyone know any good ortho surgeons in Boston who deal with hips (and no, not replacements....)
Anyone know any good ortho surgeons in Boston who deal with hips (and no, not replacements....)
C • :( 1
4 PM
PT 5:00 [1]
(injured)
PT, at PT office
Various traction stretches applied to try and create joint space.
3x15 side straight leg lifts
3x15 prone straight leg lifts
3x15 inclined squats (limited range of movement so as not to annoy the hip)
3x15 stability ball hip thrusts
3x30 stool rotations
other stretches....
Various traction stretches applied to try and create joint space.
3x15 side straight leg lifts
3x15 prone straight leg lifts
3x15 inclined squats (limited range of movement so as not to annoy the hip)
3x15 stability ball hip thrusts
3x30 stool rotations
other stretches....
Sunday Jul 1, 2018 #
8 AM
Canoeing (C1 flatwater) 2:35:40 13.27 mi (11:44 / mi) +2m 11:44 / mi
ahr:118 max:160 (injured)
Concord from egg rock, upstream to near Sherman's bridge road. Mark and hannah out in c2, with hannah in the stern for the first time, so slower at the start and faster later as she got the hang of it