Training Log Archive: billaIn the 30 days ending Nov 30, 2017:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||
Thursday Nov 30, 2017 #
Gym with personal trainer 55:00 [2]
The usual resistance stretching and work on the various machines. Toughest was the hamstring curls.
The scale at the club says I am still over 160 lbs. Yikes! get that scale adjusted! ; )
The scale at the club says I am still over 160 lbs. Yikes! get that scale adjusted! ; )
Stationary Bike 15:00 [2]
Quick spin to stretch out the legs/hips. All zone 1, listening to Youtube music videos.
Wednesday Nov 29, 2017 #
Stationary Bike 32:00 [2]
Shortish spin to get my stiff legs a workout. A few laps of the pool afterwards and the hip felt OK with the flutter kick. Can feel the glute complaining now. Gotta stretch it out during the hockey game.
Monday Nov 27, 2017 #
Gym with personal trainer 59:00 [2]
Lots of resistance band stretching for the upper body bits and then many sets of weights for the chest and shoulders and back. Then 4*12 squats to just past 90 degrees - which means my flexibility in that direction is almost back to normal.
Weight is hovering around 159 - gotta get it down by 5 pounds before the XMAS food fest. Oops, too late. Glo just brought me some home-made dark chocolate- covered ginger. : )
Weight is hovering around 159 - gotta get it down by 5 pounds before the XMAS food fest. Oops, too late. Glo just brought me some home-made dark chocolate- covered ginger. : )
Saturday Nov 25, 2017 #
Mapping 1:40:00 [1]
Finally a mild day to catch up on mapping at Nakkertok. It was still icy or wet in spots so I was cautious about my footing.
Hilly area, turned around before I had planned, but felt good. Hip was fine, but I am still getting some cramping in my leg if I stride out too much.
Hilly area, turned around before I had planned, but felt good. Hip was fine, but I am still getting some cramping in my leg if I stride out too much.
Friday Nov 24, 2017 #
Gym with personal trainer 56:00 [2]
Really pushed the upper body with multi reps on the shoulders, chest, and back. Tried a couple of lengths in the pool - froggie kick is still weak but the flutter was OK.
Slippage week due to feeling like I was getting a cold. Feel OK now - but quite stiff after the multi-day layoff.
Monday Nov 20, 2017 #
Gym with personal trainer 1:10:00 [2]
Short spin on the exercise bike to warm up before the PT session.
Lots of squats, no weights yet, but felt OK. Hamstrings, shoulders, back and hands/forearms were all feeling "worked-over".
Lots of squats, no weights yet, but felt OK. Hamstrings, shoulders, back and hands/forearms were all feeling "worked-over".
Friday Nov 17, 2017 #
Stretch & Strength 30:00 [1]
Feeling really run down this morning. Managed to rake for a couple of hours until my hip was sore from bending over. Feeling better after a mid-afternoon nap. Put together 2 reps of a 9 position resistance band routine with stretching in-between this evening.
Thursday Nov 16, 2017 #
Gym with personal trainer 56:00 [2]
Standard set of resistance stretches and weight machines. Squats felt good but not using extra weight yet. Toughest set was on the leg extensions - had to reduce the resistance to a minimum for the glutes.
Wednesday Nov 15, 2017 #
Mapping 1:40:00 [1]
Very nice hike checking the new trails at Nakkertok and retracing some old ones. Took it slow and the hip liked that. Still some cramping on the leg but it was easy to stretch out.
Tuesday Nov 14, 2017 #
Gym with personal trainer 58:00 [2]
A lazy weekend with some gentle walks and dynaband stretches. Nothing to call training. Back with Cody this morning and we hit several strength machines for the shoulders, back, legs, and including the hamstrings where I was just a little bit nervous about pressuring the hip.
All OK. Just stiff this evening.
All OK. Just stiff this evening.
Friday Nov 10, 2017 #
Gym with personal trainer 55:00 [1]
Arrived a bit late for my session with Cody. 20 minutes of active stretching with the dynabands for the neck, shoulders, and arms. Then off to the machines - concentrating on the back, shoulder, and arms.
Still 5 pounds over my weight before the hip op. And tonight the Xmas parties start. Yikes!
Still 5 pounds over my weight before the hip op. And tonight the Xmas parties start. Yikes!
Thursday Nov 9, 2017 #
Stationary Bike 30:00 [2]
The TV network at the club was down so a pretty boring half hour on the bike but I am happy that I can keep extending the elapsed time.
Walking 11:00 [1]
Wanted to walk for 20 minutes on the treadmill but my right calf started cramping up, just like the old days. So I quit and headed to the stretching area.
Stretch & Strength 15:00 [1]
Lots of calf stretching and various other leg stretches. No particular issues afterwards with the updated hip. Well, maybe I was limping a bit down the stairs to the locker room.
Wednesday Nov 8, 2017 #
Mapping 1:20:00 [1]
Retraced the older trails on the south end of Nakkertok on the LiDAR base.
Beautiful sunny weather, just a bit nippy. Hip and legs were good.
Beautiful sunny weather, just a bit nippy. Hip and legs were good.
Tuesday Nov 7, 2017 #
Strength training 58:00 [2]
Back to Movati to train with my PT. Earlier in the morning the physio released me to move on with my strength training with some restrictions on the lower body. Primarily the hip area of course.
So after 15 minutes of dynaband stretching for the neck, shoulders, and back I moved on to 4*12 reps each of: chest press, lats pull down, lats horizontal pull, and squats. No weights with the squats and not to 90 degrees.
So after 15 minutes of dynaband stretching for the neck, shoulders, and back I moved on to 4*12 reps each of: chest press, lats pull down, lats horizontal pull, and squats. No weights with the squats and not to 90 degrees.
Sunday Nov 5, 2017 #
Stationary Bike 23:00 [1]
Didn’t push very hard but harder and longer than last time! Hip was talking to me so I headed over to the treadmill.
Walking 13:00 [1]
Just wanted to loosen up the legs after yesterday’s long walk.
Stretch & Strength 23:00 [2]
A set of all-over leg stretches followed up by 4*10 on the lats machine and 4*10 on the chest press at 35.
Saturday Nov 4, 2017 #
Mapping 2:00:00 [1]
A chilly but otherwise pleasant slow hike around more of the Nakkertok trails.
Lots of stops to talk to all the other friends working on the trails and new structures.
Almost finished the racing trail system. One more day next week should do it.
Lots of stops to talk to all the other friends working on the trails and new structures.
Almost finished the racing trail system. One more day next week should do it.
Friday Nov 3, 2017 #
Mapping 1:40:00 [1]
Revisiting the Nakkertok racing trail system on the LiDAR base. A few minor changes, mostly at intersections. Probably half completed. This will be the last nice day in a while. Glad I got out. Met up with a lot of other crew working on the snow making equipment and chalet repairs,
Climbed a lot of hills. The hip was stiff at the end but not sore. But I am tired, i.e. out of shape.
Climbed a lot of hills. The hip was stiff at the end but not sore. But I am tired, i.e. out of shape.
Thursday Nov 2, 2017 #
Walking 50:00 [1]
Probably a little too far as my glutes were tightening up towards the end. Good stretch afterwards. Calves were cramping a bit but was able to continue walking without a rest.
First day that I could tie my right shoe easily! Baby steps. : )
First day that I could tie my right shoe easily! Baby steps. : )
Wednesday Nov 1, 2017 #
Stationary Bike 17:00 [2]
Slowly increasing the time and effort on the bike. Almost raised a sweat, stopped before I was tired or sore.
Walking 16:00 [2]
On the treadmill watching hockey highlights. After 10 minutes my calf started to cramp up - just like the lad days. Otherwise, felt OK.
Stretch & Strength 28:00 [2]
Lots of calf stretches, lunges, shoulder stretches, clams, hamstrings, bridges, etc. 4*10 on lats pulldown, 4*10 on chest press at 35 on the machines.