Sunday Apr 13 |
 | Walk warm up/down 10:00 [1] | |
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| Orienteering 30:00 [3]** | |
| spiked:10/10c |
| Orienteering practice at Forest Park. An easy map in a park I knew well. Flawless running at jogging pace throughout. Focused on keeping the map oriented in the right direction and staying on the map throughout.
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| Armchair Orienteering 20:00 [0] | |
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| Catching Features. |
| Running 16:00 [2] | |
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| Run to and from Clayton Center for a workout in the afternoon. Aimee, Bob and Maddie are all sleeping this afternoon with a stomach bug. Maddie was throwing up Friday, Aimee this morning, and Bob this afternoon. Hoping to dodge this one. |
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| C • Did you dodge it? 2 |
| Core Training 7:30 [5] | |
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| Opened the workout with a hard 7:30 of ab and lower back workout. Doing this first is really helping me with energy and motivation. |
| Weightlifting 25:00 [4] | |
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| Weightlifting for chest and shoulders with several minutes at the end hanging from a chin-up bar (pulling up slightly) for forearm and hand workout. |
| Passive Stretching 20:00 [0] | |
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Saturday Apr 12 |
| Passive Stretching 12:30 [1] | |
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| 6 minute stretching before running, 6:30 after |
| Running long 57:00 [3] | |
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| Dry run of the UCity 10K route, keeping an easy pace. Started off feeling relaxed and loose, but about 10 minutes into the run my legs started feeling heavy and tired. Never did loosen up, but last couple minutes I felt an extra kick.
Cold and windy day today, in 40s with gusts. |
Friday Apr 11 |
| Power Yoga 30:00 [2] | |
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| Walk 30:00 [1] | |
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| Parked at Alumni House for 8:30 meeting on S-40. Walked from S-40 to office, then back.
instep feeling much better today after last night's epsom salt soak. Noticing that speed and elasticity work has taken some toll on my feet and ankles, with my tendons feeling sore last week and instep this week. I'll keep up the speed and elasticity training with lots of attention to keeping my feet and ankles healthy. |
Thursday Apr 10 |
| Passive Stretching 20:00 [1] | |
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| XT--Biking (Stationary Bike) 10:00 [1] | |
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| 5 minutes warm up, 5 minutes cool down |
| XT--Biking 30:00 [3] | |
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| Right instep feeling sore, probably from jump roping. Wrapped it, but it still felt a little tender, so I opted for the stationary bike instead.
Got some reading done. More of "Soft Power." Noticed that again at about 15 minutes my concentration started flagging and I wanted to put it aside and put on my mp3 player. I pushed through to 20 minutes. Think this will help me continue focusing while exercising. |
Wednesday Apr 9 |
| XT--Biking (Stationary bike) 10:00 [2] | |
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| 5 minute warm up, 5 minute cool down. |
| XT--Biking hills (Stationary bike) 10:00 [4] | |
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| 10 minutes of hard biking.
Did what I could this morning. Up a little late getting things done around the house, so hard to get up, leaving me less time than I'd like to work out.
No time this afternoon or evening to work out either, so got some cardio in this morning. A rough week all around for getting in a work out, with Aimee working so late and work too busy to ever duck out for a run. Doing what I can, looking forward to a reprieve in the schedule, maybe in a couple weeks.
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| Walk 20:00 [1] | |
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| 10 minutes in to work, 10 minutes back. |
Tuesday Apr 8 |
| Passive Stretching 5:00 [1] | |
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| ankles, calves, hamstrings, hips |
| Core Training (Elasticity) 10:00 [3] | |
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| Slept in a little today. Not much time for a morning workout. Got in 15 minutes of stretching and elasticity training. |
| XT--jump rope 10:00 [5] | |
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| Couldn't get to run after work, and at home with the kids till Aimee got home late from work, then off to Bob's Spring Concert ... in lieu of the run, I decided to jump rope while Bob played with his new T-ball set and Maddie dug in the sand box.
Rode the stationary bike to warm up for 7:30 minutes. Then the kids wanted to go outside, so I alternated 1 minute of jump rope with 1 minute of recovery, for 10 minutes. Then did some elasticity training 12 "explosions" (or 10-foot sprints from sprinter starting position, alternating front leg) and 6:30 minutes of stair stepping with some recovery before switching legs. |
| XT--Biking (Stationary Bike) 7:30 [2] | |
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| Walk (Recovery) 12:00 [2] | |
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| Recovery time between sets of jump rope and elasticity training |
| Core Training 6:30 [5] | |
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Monday Apr 7 |
| Power Yoga 30:00 [2] | |
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| In the morning. |
| Walk 30:00 [1] | |
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| At lunch. Beautiful day. Spring is here. |
| Core Training 5:00 [4] | |
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| abs |
| Strength Training 15:00 [4] | |
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