Training Archive: kadleyIn the 31 days ending 2006-07-31:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | |||||||||||||||||||||
Monday Jul 31 | ||
| Bike - trainer 30:00 [3] | |
| Morning ride, moderate 70-100. | ||
Sunday Jul 30 | ||
| Weight Training 30:00 [3] | |
| 3 sets 20 reps
Legs, arms, torso | ||
Thursday Jul 27 | ||
| Weight Training 45:00 [3] | |
| 3 sets 20 reps:
Arms -- wall wgt L, bicept curls Legs -- one leg squats, leg curl, leg extension Torso -- situps, back extension | ||
| Bike - trainer 25:00 [3] | |
| 5 min warmup/recovery/cooldown at cadence 80
2 x 5 min sprints at 100-105 On porch, very hot even with fan blowing. | ||
Tuesday Jul 25 | ||
| Weight Training 30:00 [3] | |
| 2 sets of 15-20 reps each, light resistance except wall wgts:
Leg extensions, curls, one leg squats Bicep curls, wall wgts (L arm only, 3 sets) Situps, back extensions | ||
| Bike - trainer 20:00 [3] | |
| weight:162lbs | ||
| One min increments cadence 70 -100, up and down a few times. | ||
Sunday Jul 23 | ||
| Weight Training 30:00 [3] | |
| Not too hard yesterday, so same workout today:
Wall wgt L -- 2 x 20 Leg extensions, curls -- single leg 2 x 20 Back extension -- 2 x 15 Bicep curl -- 2 x 15 Squat -- single leg 2 x 15 Crunches Ok except R achilles is tight and stressed on the squat -- legacy of old climbing tear. | ||
| Bike - trainer 25:00 [4] | |
| max:180 | ||
| Mix of warm up and fast spins. Pushed harder than yesterday listening to finale of TdeF. Figuring out how to balance on bike with arm in sling. Got hr cranked up during sprints. | ||
Saturday Jul 22 | ||
| Bike - trainer warm up/down 20:00 [3] | |
| Well, the Hammer gel skin suit is really cool, but isn't getting a road ride anytime soon. | ||
| Weight Training 30:00 [3] | |
| Wall wgt L -- 2 x 20
Leg extension, curls -- 2 x 15 Back extension -- 1 x 15 Forearm curls -- 1 x 15 Crunches -- 1 set (ribs not too happy with this) One leg squats -- 1 x 20 each | ||
| Note | |
| So the surgeon fused the ti insert slot with super glue. After 2 weeks, started applying vitamin E to make the scar heal. That immediately peeled away the superglue -- so hint for removing that stuff. Wound also wanted to open in one spot, so stuck on a butterfly bandage. | ||
Thursday Jul 20 | ||
| Bike - trainer 17:00 [3] | |
| 6 min hard spinning at 100-110; rest warm up/cool down. Lowered seat a little so balance is easier. | ||
| Weight Training 10:00 [3] | |
| Wall wgts x 1/2 -- 2 sets @ 15
Leg extensions and curls @ 20 | ||
Wednesday Jul 19 | ||
| Bike - trainer warm up/down 15:00 [2] | |
| Morning ride before wgts. | ||
| Weight Training 15:00 [2] | |
| Tried various weights to see what can be done with zero stress on the shoulder:
Leg extension -- ok Leg curls -- lying on my stomach for the first time in five weeks; ribs don't like this. Wall wgts -- (left arm only) feels ok, but lopsided. Not sure I want to build up one side only, may end up going in circles once I start skiing. Need to modify leg curl machine. Cushion is too close to pivot, putting load on knee joint. Took off cushion and trimmed plywood base and redrilled anchor holes. Seems better. | ||
Sunday Jul 16 | ||
| Cross Training (Racing Ahead AR) 2:00:00 [1] | |
| Setting up for O section of adventure race.
Checking out other sections of the race after everyone was off the o-course. | ||
| Note | |
| For the o-course, teams got to me at the first control point about a km away from the start after UTM plotting controls, and were given 3 o maps, each with different controls preplotted. They could get the 10 controls together as a team or split up and collect them individually.
Obviously, this rewarded teams where everyone could navigate. As an orienteer, I hate seeing teams with one navigator trailed by clueless teammates. So being course setter, I had a chance to get my revenge. It was fun watching the shock and confusion as teams reached the o start and discovered the challenge. And then there was the team which met the gear list requirement of compasses for everyone by having one of their compass being the trinket variety, set in the end of a flashlight. Most teams seemed to enjoy the chance to split up and do some nav on their own. The 3 courses were all fairly easy, varying in length from 2 to 6 km. The terrain was not suited for a complex course. Fastest team was EMS, which divided up and hit all the controls without a hitch in less than an hour. Longest team stayed together and was out for about 3 hours. | ||
Saturday Jul 15 | ||
| Cross Training (Mt Snow) 2:00:00 [1]2.0 mi (1:00:00 / mi) | |
| Hanging controls for Sunday's adventure race. Some already out from last weekend. | ||
Sunday Jul 9 | ||
| Cross Training (Trail cutting) 1:00:00 [1] | |
| Sawing saplings from a new section of ski trail -- side loop off the logging road for ski-o. | ||
| Bike - trainer 15:00 [3] | |
| Set steel torpedo on trainer. 5 min warmup and cool down at easy cadence of 85; 5 min spinning hard at 100-110. Felt ok, but hard to balance and support myself with one arm. | ||
Saturday Jul 8 | ||
| O-course Training (Mt Snow) 4:00:00 [1]6.0 mi (39:59 / mi) | |
| More vetting and map revision. Finding final control locations. | ||
Tuesday Jul 4 | ||
| Note | |
| So got the ti plate screwed onto my collar bone yesterday. One of the 3 pieces was pretty far out of line, so this brings it back where it should be.
Already going bonkers without exercise. Walking seems ok for now. Then maybe the stationary bike -- as long as I don't fall off! Maybe 3 months before I can do wall wgts for the shoulders and skiing. | ||
Sunday Jul 2 | ||
| O-course Training (Mt Snow) 4:00:00 [1]6.0 mi (39:59 / mi) | |
| More AR course vetting, with Steve and Tracey. Lots of mub and slop toay. | ||
| C • 2 | ||
Saturday Jul 1 | ||
| O-course Training (Course Vetting) 4:00:00 [1]4.0 mi (1:00:00 / mi) | |
| Vetting control locations and mapping around Mt Snow, VT for July NEARS race. Veggie medium thick, but features are prominent.
Tired after 3 hours, but kept at it another two until I had the trails mapped right. | ||
| C • Vetting 1 | ||