Training Log Archive: Charlie

Event: Sessions Woods Nature Center
 

Very pleasant red course at Sessions. Got myself distracted going through the big new clearcut. Fascinating how different it looks. Anyway, once I was through and back in the woods, I lost contact, drifted right, went too far, and pretty soon five minutes was lost. Otherwise fine, hitting points right on. A little flummoxed on the way to 7 trying to follow a waterlogged trail and getting too far, having to climb over the big hill NE of the control, then thinking I'm looking for a 1.0 meter cliff and wondering what to make of the really big cliff in front of me. Study the clue sheet a little more. Oh, 10 meter cliff!. 9-10 I went through the woods, although it seems either the R or L trail options would be faster. Just more fun to go through the woods. Slow fighting along the W side of the stream on the way to 11, but not sure another way would be better. Bobbled 12, apparently down the spur to the NW, based on my track. Lost a minute there, I guess. Otherwise very fine, and nice to be out there.

The map.

C • Nice woods 2

Red - Splits

Tried to get some things done around the house, with mixed results, and ended up not feeling much like real exercise. A lot of it involved ladders, which seem to have gotten a fair amount heavier lately. Had also intended chainsaw work, but the drizzle kept going on and off and I wasn't that motivated.

C • A lot of it involved ladder... 3

dog walk with Sassy, a bit of drizzle and coldish.

Did some of my theraband and dumbbell exercises, and tried a few dips on the parallettes and one pushup. Parallette dips aren't as hard as real dips, because my feet are on the floor, but they were pretty challenging. A little stressful in the R triceps. Then one pushup. Much more stressful, so enough.

easier pace. Need to build up gradually.

another set of walk's hip flexor series. Seems to be doing some good.

Early up and took Rhonda to the airport for her trip to California. Then a few things to do and a dog walk with Sassy before the rain around 9. Sassy must be feeling the muggy weather. Not very spunky and needs some encouragement to keep at it.

Seemed like a good idea for a rainy day. Not used to it, so a bit of discomfort here and there, particularly forearms a bit sore after.

Splits:
4:33.0
4:32.2
4:27.2
4:23.0
4:16.9

22:12.4 total. A PR for this rowing season. Of course this is the first time for this season, too.

C • New season 2

went out to the gym with Zack while he was doing a workout. Tried a few sets of box stepups with dumbbells - what he was doing. He did 4 sets of 6 with increasing weight. I did 2 sets with 20 lb DBs. Much harder than I expected. Then a bunch of bench presses for me, with just a 15 lb bar. Shoulder is pretty tender. Zack says it is pretty obvious my left arm is doing most of the work, so no need to use anything any heavier (although I could figure that out just from how it felt.)

C • DBs 1

I've been doing walk's hip flexor stretch a lot lately, striving for 5 times a day. Also stretching the quad and working the quad and ITB with the stick. Finally a little breakthrough last night and I ironed a really persistent knot out of my quad. Maybe a little break? It had gotten to the point where even walking was pretty painful.

C • Stretch 5

started the class with Rhonda and the girls, but got distracted by a few things I needed to do.

Had my own modifications. First 8-4-2 deadlifts, up to 135#. Then the next part was for time: row 1000, 50 squats, 30 ring rows. Squats were supposed to be thrusters with 45#. I did just the squats with 15, because I can't do a push press with the state of my arm. RRs were supposed to be pullups, but that is out right now, too. So it worked out ok, but my legs will be sore from the squats, I'm sure. The rowing was about 3:54. Not bad, but I don't have the wind for it that I did. I started out at 1:54 to 1:55 and feeling pretty comfortable, but gradually slid back to about 2:01 by the end.

2 dog loops with Rhonda, Sassy and our friend Lindsay. Muggy.

Dog walk with R&S. nice morning.

No time for anything intensive today. Big report due tomorrow, lots of calls to work on it.

I did get in some miscellaneous stretching and stick work.

Zack is home for the summer, and has resolved he wants to put on weight, so he is going into some heavy training and a high calorie diet.