Training Log Archive: bishop22In the 31 days ending Jul 31, 2014:
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Thursday Jul 31, 2014 #
1 PM
Strength 20:00 [1]
7 exercises that I could easily do during training camp.
Tuesday Jul 29, 2014 #
2 PM
Strength 50:00 [1]
17 exercises, including another new door exercise (the stride thing on a step with one hand above the door and one hand low on the side.
6 PM
Orienteering 1:48:31 [1] 2.87 mi (37:50 / mi) +94m 34:20 / mi
Combination Map Hike and control vetting at Sardinia. Did the north side and vetted 8 controls and found 6 of 7 map hike controls - the one I didn't find (C8, I think) was at a trail/stream junction, but it wasn't much of a trail (old ride?) and it was 8pm so I couldn't search long.
Took a spill crossing a stream, trying to stay dry - unstable rock stepped on by my unstable left side was the cause - base of right hand and spot on right forearm took the hit.
On the plus side, I was able to get over some pretty big logs in the woods.
Took a spill crossing a stream, trying to stay dry - unstable rock stepped on by my unstable left side was the cause - base of right hand and spot on right forearm took the hit.
On the plus side, I was able to get over some pretty big logs in the woods.
Monday Jul 28, 2014 #
7 PM
Strength 20:00 [1]
Did several of the exercises during the training camp session, forgot to do the rest after swimming.
9 PM
Swimming 48:28 [3] 1.19 mi (40:44 / mi)
4:32/9:07
1:42,45,43,40,39
3:40,48
1:42,45,43,40,39
3:40,48
Sunday Jul 27, 2014 #
6 PM
Strength 40:00 [1]
All the exercises.
Saturday Jul 26, 2014 #
10 AM
Strength 36:00 [1]
Did the exercises after the Rerun in EA. Zach finished behind Matt in 18 high and Luke caught cousin Ryan late, running close to 9 min pace.
No space it Walt's house to do the walking, but I did real walking from Fireman's Field to Girard Ave and back to catch the race.
No space it Walt's house to do the walking, but I did real walking from Fireman's Field to Girard Ave and back to catch the race.
Friday Jul 25, 2014 #
12 PM
Strength 35:00 [1]
Did most of the exercises, but no walking and no stairs.
Thursday Jul 24, 2014 #
7 PM
Swimming 1:10:00 [3] 1.45 mi (48:16 / mi)
Made it back to a swim practice, luckily it was a relatively easy day:
400 w/up 4 x (skull, 50 free, 25 back)
10x25 kick (was able to wear fins!)
400 pull
10x25 6 dolphin kicks, then 4 sprint strokes
400 pull (breathing right on odd laps)
10x50 back
10x25 underwater dolphin kick
100 easy
400 w/up 4 x (skull, 50 free, 25 back)
10x25 kick (was able to wear fins!)
400 pull
10x25 6 dolphin kicks, then 4 sprint strokes
400 pull (breathing right on odd laps)
10x50 back
10x25 underwater dolphin kick
100 easy
Wednesday Jul 23, 2014 #
11 AM
Strength 45:00 [1]
Almost all of the old exercises (forgot to do hip abduction), then a new doorway exercise and a sliding exercise.
7 PM
Orienteering 50:57 [1] 1.95 mi (26:11 / mi) +59m 23:56 / mi
Map Hike at Emery - did 7 controls on the south side (again) and wrote them on the card this time. Didn't find C9 - partly because the weeds were too high to search too long and partly because Officer Friendly from EAPD asked me what I was doing as I left the road for the control.
He also stopped me on the way to C10 to see if I had come in off of Cornwall - apparently the sheriff was looking for some dude from Colden and I was reported as possibly being the guy.
He also stopped me on the way to C10 to see if I had come in off of Cornwall - apparently the sheriff was looking for some dude from Colden and I was reported as possibly being the guy.
Tuesday Jul 22, 2014 #
6 PM
Hiking 1:15:29 [1] 2.6 mi (29:02 / mi) +95m 26:04 / mi
Walking backward around part of the Trail Challenge course at Durand Eastman (backward as in clockwise on the counter-clockwise course, not backward walking). Tried to get some photos, but didn't work out too well, then I was distracted by reports of a missing SI unit, so I went and verified that it was missing, did some searching and found it (my first instinct was that some punk kid took it and they probably just threw it down the hill - that turned out to be the case).
10 PM
Strength 35:00 [1]
Got through most exercises before running our of energy.
Monday Jul 21, 2014 #
10 AM
Strength 25:00 [1]
Did most of the standing and sink exercises and all of the stairs while catching a bit of the walk-thru.
Also, forgot my cane this AM, so I've been walking unaided all morning.
Oh, and I was able to put both socks on this morning all by myself.
Also, forgot my cane this AM, so I've been walking unaided all morning.
Oh, and I was able to put both socks on this morning all by myself.
Sunday Jul 20, 2014 #
9 PM
Strength 35:00 [1]
Did most of the exercises before I ran out of time, missed:
second stair exercise
third sink exercise
door and floor exercises
This was after the first open training camp practice - was able to get VIP treatment for Walt and Patty.
second stair exercise
third sink exercise
door and floor exercises
This was after the first open training camp practice - was able to get VIP treatment for Walt and Patty.
Saturday Jul 19, 2014 #
3 PM
Strength 15:00 [1]
Did the exercises that I missed yesterday.
4 PM
Swimming 37:30 [3] 0.91 mi (41:12 / mi)
4:31/9:09
1:45,48,49,48,49 (on 2)
4:15, 16
A little better than Thursday - flip turns were easy throughout, although I do them softly and more off to the side than usual.
1:45,48,49,48,49 (on 2)
4:15, 16
A little better than Thursday - flip turns were easy throughout, although I do them softly and more off to the side than usual.
Biking 15:31 [2] 4.0 mi (3:53 / mi)
First time biking since pre-surgery. Did 4 laps of the Expresso Speedway course with the following stats:
4:07, P=93, C=57, HR=111/118
3:56, P=103, C=60, HR=119/123
3:49, P=113, C=62, HR=122/129
3:39, P=125, C=65, HR=127/135
Definitely felt more comfortable as I went along, but absolutely not ready to really crank (can't imagine C=80, even at low gears - was mostly on 15 for the flat speedway).
4:07, P=93, C=57, HR=111/118
3:56, P=103, C=60, HR=119/123
3:49, P=113, C=62, HR=122/129
3:39, P=125, C=65, HR=127/135
Definitely felt more comfortable as I went along, but absolutely not ready to really crank (can't imagine C=80, even at low gears - was mostly on 15 for the flat speedway).
Elliptical 10:00 [2] 0.75 mi (13:20 / mi)
Made it a triathlon of sorts by jumping on the elliptical until the Y closed. This was very uncomfortable at first, but started to feel moderately better as I went along. Not fun, though.
Friday Jul 18, 2014 #
5 PM
Walking 41:14 [1] 1.93 mi (21:22 / mi) +3m 21:16 / mi
Walking around the VIctor schools before Luke's baseball game (a tough 4-3 loss). This included an 800m time trial on the track - went 4:18.7 for the first lap with the cane, then 4:17.3 for the second lap without the cane.
8 PM
Strength 30:00 [1]
Did the standing and sink exercises, but not the stairs, floor and door, as my legs were pretty worn out.
Thursday Jul 17, 2014 #
12 PM
Swimming 37:30 [3] 0.85 mi (44:07 / mi)
4:48/9:49
1:46,54,54,53,54 (on 2:15)
4:40, 20
First swim since the surgery! Hip precautions were lifted at my appointment this morning, and I am allowed to swim and bike (just need to see if I am capable - I won't be biking outside any time soon).
Did a flip turn on the first turn, then did open turns the rest of the first 500, but went back to flip turns as I gained confidence. 100s were soooo slow. The pseudo-IMs were with a pull buoy for the freestyle 50s, and my breaststroke kick was anemic to say the least. First one was especially slow because I lost the pull buoy on the last pushoff.
1:46,54,54,53,54 (on 2:15)
4:40, 20
First swim since the surgery! Hip precautions were lifted at my appointment this morning, and I am allowed to swim and bike (just need to see if I am capable - I won't be biking outside any time soon).
Did a flip turn on the first turn, then did open turns the rest of the first 500, but went back to flip turns as I gained confidence. 100s were soooo slow. The pseudo-IMs were with a pull buoy for the freestyle 50s, and my breaststroke kick was anemic to say the least. First one was especially slow because I lost the pull buoy on the last pushoff.
Deep Water Running 10:00
Tried some DWR, and it seems I am OK on a pretty full range of motion. Legs ran out of gas fairly quickly, but I had to leave anyway (interview with UR's alumni magazine).
C • UR 1
6 PM
Orienteering 45:33 [1] 1.62 mi (28:03 / mi) +66m 24:54 / mi
Knocked off two Map Hike controls during the trail race at Chestnut Ridge. I forgot to take the split at the second control, so it is up the hill, just before getting back to the trail.
Zach was 6th in the race, finishing ahead of Matt M.
Zach was 6th in the race, finishing ahead of Matt M.
Wednesday Jul 16, 2014 #
8 PM
Strength 45:00 [1]
The full slate:
4 standing - going to drop the lifting the leg backwards now
2 PT standing
2 stairs (all 2nd step)
3 sink
nose, ladder, walking backwards
4 standing - going to drop the lifting the leg backwards now
2 PT standing
2 stairs (all 2nd step)
3 sink
nose, ladder, walking backwards
Tuesday Jul 15, 2014 #
2 PM
Strength 50:00 [1]
PT appointment - there for about 80 minutes, on my feet the whole time, but not always doing an active exercise.
4 standing exercises (lift front, back, abduction, toe raises)
2 PT standing exercises (tandem and step forward)
3 sink exercises (knees straight, knees bending, one knee bending)
2 "stair" exercises (step forward and the one I've been doing wrong - the front knee bends, not the back knee)
2 newer exercises (nose to wall and ladder)
walking backwards (4 x across room and back)
2 new variations on the step forward exercise: hips going side-to-side and hips twisting
So, I guess I'm at 16 exercises, despite jettisoning a few.
4 standing exercises (lift front, back, abduction, toe raises)
2 PT standing exercises (tandem and step forward)
3 sink exercises (knees straight, knees bending, one knee bending)
2 "stair" exercises (step forward and the one I've been doing wrong - the front knee bends, not the back knee)
2 newer exercises (nose to wall and ladder)
walking backwards (4 x across room and back)
2 new variations on the step forward exercise: hips going side-to-side and hips twisting
So, I guess I'm at 16 exercises, despite jettisoning a few.
Monday Jul 14, 2014 #
10 PM
Strength 34:00 [1]
Same exercises as Saturday, but able to use the second step for all of the reps on the stair exercises.
Sunday Jul 13, 2014 #
12 PM
Orienteering race 1:51:03 [1] 3.5 mi (31:44 / mi)
ROC Scatter-O at Powder Mills Park
Was able to get out for the O-meet, although still on the cane. Had to add 400 m going up the hill to C3, then added perhaps 600m to C4, as I had to take less steep routes up and down the hill in the middle of the park.
It was the longest that I've gone in one stretch, but was feeling fine afterwards.
Was able to get out for the O-meet, although still on the cane. Had to add 400 m going up the hill to C3, then added perhaps 600m to C4, as I had to take less steep routes up and down the hill in the middle of the park.
It was the longest that I've gone in one stretch, but was feeling fine afterwards.
Saturday Jul 12, 2014 #
11 AM
Strength 36:00 [1]
Same as yesterday, but did the sink exercises before the stairs.
8 PM
Walking 38:12 [1] 1.88 mi (20:19 / mi)
Walked home from Flags with Luke after dinner.
Here is the route.
Here is the route.
Friday Jul 11, 2014 #
7 PM
Strength 33:00 [1]
4 standing
tandem & step forward
2 stairs (half of them using the second step)
3 sinks
nose & ladder
tandem & step forward
2 stairs (half of them using the second step)
3 sinks
nose & ladder
Thursday Jul 10, 2014 #
10 AM
Strength 38:00 [1]
4 standing exercises (removed squats as that is redundant with newer exercises)
Tandem thing and lean forward thing
lean forward and hamstring stretch on stairs
3 sink exercises
nose to the wall
ladder walk, using about 1.75 tiles in the kitchen
Tandem thing and lean forward thing
lean forward and hamstring stretch on stairs
3 sink exercises
nose to the wall
ladder walk, using about 1.75 tiles in the kitchen
7 PM
Walking 42:04 [1] 2.07 mi (20:17 / mi) +12m 19:55 / mi
Walking around the neighborhood - was under 40 minutes at the 2-mile mark, but it took an effort to get there after starting out easy.
Wednesday Jul 9, 2014 #
Note
(rest day)
Forgot to do exercises right after Luke's baseball game, a loss to the other Penfield team in the District semi-finals. Sadly, they are a one-man team but he was fully-rested and able to throw 84 pitches (85 is the max) to get through six innings, striking out 14 (other outs were 2 grounders to the pitcher, one bunt and someone thrown out at third).
Anyway, by the time I remembered, I was far too tired.
Anyway, by the time I remembered, I was far too tired.
Tuesday Jul 8, 2014 #
3 PM
Strength 38:00 [1]
All the usual recent stuff, plus:
touch my nose against the wall from as far away as possible (20+ times)
4 x ladder walks
Also did a second pair of sets of the lean forward things with my foot up on the higher shelf.
The PT also did some gentle thigh bone twisting.
touch my nose against the wall from as far away as possible (20+ times)
4 x ladder walks
Also did a second pair of sets of the lean forward things with my foot up on the higher shelf.
The PT also did some gentle thigh bone twisting.
Monday Jul 7, 2014 #
9 PM
Strength 32:00 [1]
The usual recent package of exercises.
Took today off from walking to see if that helps feel better. Was still a little sore today, especially when moving after sitting for a while. But I think it is a "good" soreness.
Took today off from walking to see if that helps feel better. Was still a little sore today, especially when moving after sitting for a while. But I think it is a "good" soreness.
Sunday Jul 6, 2014 #
11 AM
Walking 36:52 [1] 1.49 mi (24:45 / mi) +10m 24:14 / mi
Another walk with Chris before another Luke baseball game - this one a 9-3 win over Victor to win the division and play the #2 seed from the other division on Tuesday.
We avoided the woods because of Chris's bug bites yesterday.
I plan on skipping the PT exercises today to see if a bit of recovery has my legs/hips/etc feeling better tomorrow.
We avoided the woods because of Chris's bug bites yesterday.
I plan on skipping the PT exercises today to see if a bit of recovery has my legs/hips/etc feeling better tomorrow.
4 PM
Walking 43:17 [1] 2.01 mi (21:32 / mi) +1m 21:30 / mi
Walking from St. Ambrose while Z attended Mass. Was going to make a refueling stop at Johnny's, but they were closed, but the Merchant Grill was a better answer anyway as they had outdoor seating and a special on the king.
After an easy quarter, I tried to break 20 minutes for the next mile, and succeeded, going 19:57.
After an easy quarter, I tried to break 20 minutes for the next mile, and succeeded, going 19:57.
Saturday Jul 5, 2014 #
11 AM
Walking 43:00 [1] 1.43 mi (30:00 / mi)
Walk with Chris at the town hall park before Luke's district baseball game, a 16-2 win over Pittsford in 5 innings. Luke had to sit after the first two innings (along with the coach's son), but got to bat twice in the first (2 hits).
2 PM
Strength 32:00 [1]
5 standing exercises
2 stair exercises
3 sink exercises
tandem exercise
2 stair exercises
3 sink exercises
tandem exercise
Friday Jul 4, 2014 #
11 AM
Walking 48:12 [1] 1.73 mi (27:52 / mi) +12m 27:17 / mi
Walk at the Penfield Little League fields / Town Hall park with Chris before Luke's district game against Irondequoit, which was a 4-inning mercy rule shutout.
The early part of the walk was through the woods - would have done more in the woods but for the mosquitoes.
The early part of the walk was through the woods - would have done more in the woods but for the mosquitoes.
7 PM
Strength 34:00 [1]
5 standing exercises
tandem & driver (forward)
driver (backward) & 2 sink exercises
driver (forward on step) & ham stretch on step
tandem & driver (forward)
driver (backward) & 2 sink exercises
driver (forward on step) & ham stretch on step
Thursday Jul 3, 2014 #
8 AM
Walking 18:00 [1] 0.6 mi (29:59 / mi)
More leisurely walk (no Garmin, no watch) to find Chris who snuck out for a run.
5 PM
Strength 30:00 [1]
5 standing
2 PT
3 sink
2 stairs
2 PT
3 sink
2 stairs
Walking 20:40 [1] 1.0 mi (20:40 / mi)
Did the old one mile loop in EA: Prospect - Grove - Linden.
A post-surgery mile PR.
A post-surgery mile PR.
Wednesday Jul 2, 2014 #
3 PM
Strength 18:00 [1]
6 standing exercises
Tandem balance (3 x 30 sec each foot forward)
Stride SP Pelvic driver (forward only; 20 times each leg forward)
Tandem balance (3 x 30 sec each foot forward)
Stride SP Pelvic driver (forward only; 20 times each leg forward)
9 PM
Strength 15:00 [1]
Sink with knees straight x 20
Sink with knees bent x 20
Stride SP Pelvic driver (backward only - 20 each leg)
Stride SP Pelvic driver on stair (forward only - 20 each leg)
Hamstring stretch on stair (20 each leg)
Didn't remember Gait Stretch - maybe later.
Sink with knees bent x 20
Stride SP Pelvic driver (backward only - 20 each leg)
Stride SP Pelvic driver on stair (forward only - 20 each leg)
Hamstring stretch on stair (20 each leg)
Didn't remember Gait Stretch - maybe later.
Tuesday Jul 1, 2014 #
11 AM
Strength 18:00 [1]
6 standing exercises
2 PT exercises
2 PT exercises
3 PM
Strength 30:00 [1]
PT session
Did 2 sink exercises
2 other PT exercises
5 standing exercises (skipped moving my leg back)
Leg up on step and bend front knee with back leg straight (like second PT exercise, but raised leg)
Leg on step and bend back knee - seems to stretch hamstring
One leg forward but keep front knee straight and bend back knee
Did 2 sink exercises
2 other PT exercises
5 standing exercises (skipped moving my leg back)
Leg up on step and bend front knee with back leg straight (like second PT exercise, but raised leg)
Leg on step and bend back knee - seems to stretch hamstring
One leg forward but keep front knee straight and bend back knee