Training Log Archive: ahallIn the 7 days ending Jan 5, 2019:
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Saturday Jan 5, 2019 #
11 AM
Skiing (Cross country) (skate) 30:00 [1] 4.0 mi (7:30 / mi)
(injured)
Trying out skiing at Weston. Round and round up and down the little piece of snow they have. I think my surgically repaired hip was OK with it - not so sure about the other one. I'll find out later I guess if it hurts more when things tighten up
4 PM
Cycling 45:00 [1]
(injured)
25 mins before and 20 mins after....
PT 15:00 [1]
(injured)
3x30 exercise ball hamstring curls
3x15 bridging
3x15 crunches
3x15 side steps ups onto foam block
3x15 step ups.with high opposite leg lift
3x15 clamshells with green band both sides
3x30s side planks, both sides
3x15 internal and external.hip rotations with orange band, both sides
3xsideways and monster walks with green band
3x15 straight and sideways mini lunges, both sides
3x15 exercise ball wall squats with 10lb weight
3x15 bridging
3x15 crunches
3x15 side steps ups onto foam block
3x15 step ups.with high opposite leg lift
3x15 clamshells with green band both sides
3x30s side planks, both sides
3x15 internal and external.hip rotations with orange band, both sides
3xsideways and monster walks with green band
3x15 straight and sideways mini lunges, both sides
3x15 exercise ball wall squats with 10lb weight
Friday Jan 4, 2019 #
8 PM
Cycling 45:00 [1]
(injured)
25 mins before and 20 mins after.....
Stretching 5:00 [0]
3x30s standing hip flexor, standing itb, straight leg and bent leg calf, hamstring, faber, glutes
Wednesday Jan 2, 2019 #
8 PM
Cycling 30:00 [1]
(injured)
20 mins before and 10 mins after....
PT 20:00 [1]
(injured)
3x15 clamshells with green band each side
3x15 lying down lateral leg lifts with ankle weight each side
3x30s side planks each side
3x15 step ups with high opposite leg lift
3x15 sideways step ups
3x15 bridging
3x15 crunches
3x15 mini lunges each side
3x15 lateral lunges each side
3 sideways walks and 3x monster walks with green band
Stretching 5:00 [0]
(injured)
3x30s. Standing bent leg calf, straight leg calf on stair, quads, itb, hamstrings
Tuesday Jan 1, 2019 #
10 AM
Canoeing (C2 stern) 2:30:00 [2]
With Kevin on the Charles from ROTC start. Up to Needham Dam, down to the first pond after the bends, and back. Warm but really windy out. Ran out of energy about 20 minutes from the end....
Hips weren't totally happy about sitting lower and leaning the boat
Hips weren't totally happy about sitting lower and leaning the boat
5 PM
Cycling 35:00 [1]
(injured)
25 mins before and 10 mins after.....
Stretching 5:00 [0]
3x30s standing itb, standing quad, glutes, standing hip flexors, straight leg and bent leg calf, faber, hamstrings
Sunday Dec 30, 2018 #
3 PM
Cycling 45:00 [1]
(injured)
25 mins before and 20 mins after.....
PT 20:00 [1]
(injured)
3x30 exercise ball hamstring curls
3x15 exercise ball wall squats with 10lb weight
3x15 clamshells with green band each side
3x15 lying down lateral leg lifts with ankle weight each side
3x30s side planks each side
3x15 step ups with high opposite leg lift
3x15 sideways step ups
3x15 bridging
3x15 crunches
3x15 mini lunges each side
3x15 lateral lunges each side
3x15 exercise ball wall squats with 10lb weight
3x15 clamshells with green band each side
3x15 lying down lateral leg lifts with ankle weight each side
3x30s side planks each side
3x15 step ups with high opposite leg lift
3x15 sideways step ups
3x15 bridging
3x15 crunches
3x15 mini lunges each side
3x15 lateral lunges each side
Stretching 5:00 [0]
(injured)
3x30s quads, calves, hip flexors, itb