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Training Log Archive: bishop22

In the 31 days ending Jul 31, 2017:

	activity	#	time	miles		km		+m
	Walking	21	16:10:03	42.43	(22:52)	68.29	(14:12)	1227
	PT	28	6:42:00
	Orienteering	2	2:32:12	5.72	(26:37)	9.2	(16:32)	197
	Swimming	3	2:10:00	3.18	(40:53)	5.12	(25:24)
	Hiking	2	1:01:54	2.41	(25:41)	3.88	(15:57)	462
	Total	53	28:36:09	53.74		86.49		1886
	[1-5]	53	28:23:33
averages - weight:171lbs

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Monday Jul 31, 2017 #

9 AM

PT 25:00 [1]
weight:176lbs

At PT for over an hour:
3 sink exercises
Leg back
5 min walking with arms crossed (mini-lunges, back leg straight)
Leg lift, bridges, quad stretch
Ankle pumps and quad & glute sets
5 min walking with sticks
Added:
doorway glide on a step
clam holds (3x1 min on each side)

Sunday Jul 30, 2017 #

6 PM

Swimming 55:00 [3] 1.42 mi (38:44 / mi)
weight:175lbs

Masters swim workout at Eastside Y. It was just me, which was probably good for this week.
500 w/up with at least 3 laps of each stroke
200 no touch
8x25 kick w/ fins
8 x 50 desc 1-4/5-8 49,48,46,45,51,49,48,46
200 no touch
6 x 100 stroke count
8 x 25 kick
200 w/dn

8 PM

Walking 32:59 1.36 mi (24:15 / mi) +5m 23:58 / mi
ahr:103 max:158

Went for a walk with Christine to hit 50,000 recorded steps for the week, for the work challenge.

Saturday Jul 29, 2017 #

Note
(rest day)

Got some work done at camp before 8:45 practice, then was there all day until time for 5pm Mass.

Friday Jul 28, 2017 #

6 PM

Walking 38:48 1.95 mi (19:54 / mi)
ahr:101 max:127 weight:173lbs

Walked over to the Y (with the cane)...

Swimming 40:00 [3] 0.91 mi (43:56 / mi)

...and went for a swim.

9:03
1:43,46,45,45,45
3:56,53 (on 4:15)
1:56 (100 IM)

Was able to do flip turns without a problem and was able to kick relatively normally since yesterday's appointment got me cleared of all hip precautions (other than high impact activities, of course). Slowness was mostly due to lack of upper body strength, which has been neglected since surgery.

10 PM

PT 12:00 [3]

Couldn't get through all of the exercises, as some muscles were worn out. I couldn't do the straight leg lift at all.

Thursday Jul 27, 2017 #

Note
weight:171lbs (rest day)

First day of training camp, so didn't do anything special. Because of the intensity of the last two days, I was not up for the PT exercises this evening.

Wednesday Jul 26, 2017 #

9 AM

PT 30:00 [1]

60 minutes of work at the PT office. All of the usual exercises, some with a little extra intensity, which was tough coming off yesterday's work at Hunters Creek. Also added new walk with arms crossed and keeping back leg straight doing mini-lunge. Feeling the effects afterwards.

6 PM

Orienteering 59:20 2.82 mi (21:03 / mi) +65m 19:38 / mi
ahr:124 max:188

ROC Score-O at Highland Park, with Christine. We thought we skipped 4 controls, but I failed to see one other on the map. Lost time because we missed one control that I concluded was stolen, but it was actually placed wrong. Also lost some time on 117 where the map seems a bit fishy.

Tuesday Jul 25, 2017 #

7 PM

Orienteering 1:32:52 2.9 mi (32:01 / mi) +132m 28:03 / mi
ahr:108 max:158 weight:172lbs

Map Hike at Hunter's Creek. Just tried for two controls, but they were far away. Did not find the first one, near the corner boundary in the park, but Walt said it was probably placed too far from the boundary.

Had the cane with me and probably averaged using it between once every second or third right foot. Felt fine during the hike, but feeling the effects afterwards.

11 PM

PT 14:00 [1]

Skipped ahead to some of the upcoming exercises.

Monday Jul 24, 2017 #

Note
(rest day)

Full day of travel, so just had the airport walking. Was going to do a 30 min walk during the Chicago layover, but ran into Dr. C. and chatted instead.

Sunday Jul 23, 2017 #

2 PM

Walking 1:10:25 3.05 mi (23:05 / mi) +117m 20:38 / mi
ahr:125 max:184

The tracks are the walk back from Mass at St. Anne's. The walk there was slightly longer as I started out toward 1st Ave N instead of 1st Ave W, and included well over 100m of climb

Saturday Jul 22, 2017 #

PT 15:00 [1]

Full set of exercises.

7 PM

Walking 55:14 2.29 mi (24:07 / mi) +38m 22:57 / mi
ahr:98 max:164

Walked from the port into Victoria, BC, and after being denied entry into one place for having minors with us, made our way to the Sticky Wicket for some pints with a Canadian Dollar discount.

11 PM

Walking 44:17 2.0 mi (22:08 / mi) +72m 19:55 / mi
ahr:124 max:174

Hustling back to the ship with Nate and Kira, as we stayed for one more round after the other six left.

Friday Jul 21, 2017 #

12 PM

Walking 55:22 2.58 mi (21:28 / mi) +135m 18:27 / mi
ahr:95 max:154

Went for a walk in Ketchikan, but the time was very limited after seeing the Lumberjack competition in the morning, then dropping people off back at the ship. Forgot to bring my wallet, so couldn't stop for the $3.50 draft (or at the Stony Moose).

Climb was quite tough, even with my cane in hand.

Thursday Jul 20, 2017 #

PT 15:00 [1]

Full set of exercises.

11 PM

Hiking 20:22 1.05 mi (19:24 / mi)
ahr:108 max:137

A late night stroll around the running track on the Norwegian Pearl, as it was in motion. Quite a headwind going toward the bow and tailwind on the other side.

Strange that we were headed north, on our way south from Skagway to Ketchikan. It would be neat to see the whole route.

Wednesday Jul 19, 2017 #

PT 15:00 [1]

Full set of exercises.

3 PM

Walking 55:22 2.31 mi (23:58 / mi) +23m 23:16 / mi
ahr:110 max:172

Went for a walk in Skagway, with a stop at the Happy Ending Saloon. Stayed until Chelsea, Luke G and Lucy happened to show up (not knowing I was there) - when Lucy got immediately thrown out of the bar, I left.

Tuesday Jul 18, 2017 #

4 PM

Walking 33:36 1.44 mi (23:16 / mi) +631m 9:52 / mi
ahr:81 max:95

Walking from the ship to the tram in Juneau. Track also includes the ride up the hill.

Hiking 41:32 1.36 mi (30:32 / mi) +462m 14:52 / mi
ahr:95 max:141

With Christine and the Adventure Baby, Lucy, at the top of the tram. This was an out and back trip. The back didn't seem to track well.

Monday Jul 17, 2017 #

PT 20:00 [3]

A full set of exercises, then a partial set.

4 PM

Walking 49:19 2.5 mi (19:44 / mi)
ahr:93 max:106

On the treadmill during our day at sea. At 0.75 miles I increases the speed to 3.1mph, then at next quarters I increased incline to 2%, 3%, 4%. Then 5% but slowed to 3.0.

Sunday Jul 16, 2017 #

6 AM

PT 13:00 [1]

8 AM

Walking 37:20 1.67 mi (22:21 / mi) +59m 20:09 / mi
ahr:115 max:161

Walked to church and back.

Walking 15:49 0.73 mi (21:40 / mi) +40m 18:31 / mi
ahr:102 max:135

Walked to Walgreens and back for last-minute supplies.

Saturday Jul 15, 2017 #

1 PM

Walking 36:00 [1] 1.5 mi (24:00 / mi)

Main walk of the day was to BK and back for lunch. Included carrying stuff back the last 0.4 miles from Walgreens, which really limited my use of the cane.

Not logging about 3/4 mile in Seattle before dinner.

Didn't manage to do PT today.

Friday Jul 14, 2017 #

7 AM

PT 13:00 [1]

12 PM

Swimming 35:00 [3] 0.85 mi (41:10 / mi)
weight:170lbs

First swim since the surgery! Only waited 4 weeks this time vs. 6 weeks last time, as the incision is quite clean.

Slow because of open turns, lame pushoffs and a fair amount of circling with slow people.

4:30/9:10
1:46, 51, 51,52,53
4:20,20 (approx)

7 PM

Walking 24:57 1.5 mi (16:38 / mi)
ahr:116 max:163

Walked from terminal B to C in Las Vegas, then went for a walk with Christine while we waited for our connection.

Wednesday Jul 12, 2017 #

9 AM

PT 15:00 [1]

PT appt with Eric. Added two new exercises - sink with legs offset and gliding back, bending front knee, and "balance walk" using two walking sticks - focus less on knee lift and more on offloading enough weight when on my left leg to make the muscles work through the right motion.

C • Sea 2

Tuesday Jul 11, 2017 #

PT 15:00 [1]

2 rounds of most of the current exercises.

8 PM

Walking 58:20 2.69 mi (21:41 / mi) +10m 21:26 / mi
ahr:97 max:132

Walked around EA with Walt. First pause was running into Mick and Marty as they were setting up for tomorrow's Hump Day Mile, second pause when we noticed the tasting room was open, so we stopped in for one taste.

This was the first long walk with the cane.

Monday Jul 10, 2017 #

11 AM

PT 15:00 [1]
weight:170lbs

PT at Buffalo Rehab. I get to cross off several existing exercises and am only adding two new ones - at the sink with legs straight, then with legs bent.

10 PM

PT 7:00 [1]

Smaller slate of exercises.

Sunday Jul 9, 2017 #

7 AM

PT 14:00 [1]
weight:171lbs

All exercises...

5 PM

Walking 34:53 [1] 1.62 mi (21:32 / mi) +15m 20:57 / mi
ahr:92 max:109

"Easy" day walk with Christine, and was still able to go in the 21-minute neighborhood, using one crutch.

Saturday Jul 8, 2017 #

7 AM

PT 14:00 [1]
weight:169lbs

Have a muscle on the front of my hip that is sore when pressed lightly, so I backed off some of the exercises that may use that muscle, and excluded the knee lifts.

4 PM

Walking 1:03:12 2.6 mi (24:19 / mi) +13m 23:57 / mi
ahr:95 max:136

In addition to the sore spot on the front of my leg, I had some pain in the butt when walking with the cane, so I went out, tentatively, with two crutches. Felt fine once I got going, and even did some "intervals" after the two mile mark.

Friday Jul 7, 2017 #

8 AM

PT 14:00 [1]
weight:169lbs

28 minutes to get through all of the exercises.

3 PM

PT 15:00 [3]

All the exercises again. Earlier I had knee lifts going to the countertop; couldn't repeat that this time.

11 PM

PT 13:00 [3]

No stair, no counter walk.

Thursday Jul 6, 2017 #

7 AM

PT 5:00 [1]

Just the lying exercises before leaving for work.

7 PM

PT 13:00 [3]

All of the exercises, including the new and modified exercises from Pat. Current list is:
Lying: Ankle pumps, Quad squeeze, Glute squeeze, Heel slides, Hip abduction, Straight leg lift, Bridges (now with legs offset each way and toes up off the bed), Leg extensions
Standing: Knee lifts, Hip abduction, Leg lift back, Straight leg back, Squats (now with no counter, arching back and getting head forward, knees can go in front of toes), Lunges, Counter walk (limit use of counter as much as possible).
New: Foot on step and stretch forward, Marching exercise with minimal support on both sides, Quad stretch (lying on bed with upper leg bent and pulling lower leg with belt to stretch)

9 PM

Walking 51:03 2.32 mi (22:00 / mi) +20m 21:25 / mi
ahr:105 max:152

Out for a late walk. Still some light for the start, even though it was after 9pm. Managed to go through the mile in a PR of 21:34, but was a little slower after that, mostly due to the reduced visibility requiring more caution.

Wednesday Jul 5, 2017 #

6 AM

PT 10:00 [1]

All except counter walk.

1 PM

Walking 24:30 1.02 mi (24:01 / mi) +6m 23:35 / mi
ahr:94 max:113

Walked to Walt's house from the PT appointment. Easy effort with one crutch.

PT 10:00 [1]

Got some additional and modified exercises from Pat to tide me over until his best hip guy returns on Monday.

5 PM

Walking 20:27 0.75 mi (27:16 / mi) +5m 26:44 / mi
ahr:79 max:154

Walked to Wally's for pizza and wings and then to 42 North.

Tuesday Jul 4, 2017 #

PT 20:00 [1]

One set at 2pm (no counter walk)
One set at 9pm

8 AM

Walking 8:13 0.35 mi (23:29 / mi) +1m 23:12 / mi
ahr:107 max:160

Walk from parking lot to registration area for the Lancaster 10K. Luke and Zach were doing the 2x5K relay, while Walt, Patty and Sara we're doing the whole thing.

Walking 34:02 1.35 mi (25:12 / mi) +12m 24:31 / mi
ahr:108 max:134

Walking out to the 5 mile mark. This was all single crutch walking.

Walking 33:19 1.36 mi (24:30 / mi) +2m 24:23 / mi
ahr:116 max:150

Walking back to the registration area.

Walking 14:41 0.38 mi (38:37 / mi) +3m 37:45 / mi
ahr:117 max:148

Walking back to the car, then not.

Monday Jul 3, 2017 #

8 AM

PT 10:00 [1]
weight:169lbs

All 15 exercises, took 20 minutes.

Can sort of walk without a crutch or came.

11 AM

Walking 30:50 1.1 mi (28:02 / mi) +5m 27:38 / mi
ahr:119 max:184

A more casual stroll today, since it's an easy day. Went with two crutches to take some pressure off my left wrist.

Sunday Jul 2, 2017 #

6 AM

PT 10:00 [1]
weight:169lbs

All exercises except sideways counter walk, since I was upstairs.

5 PM

Walking 47:05 2.01 mi (23:25 / mi) +15m 22:53 / mi
ahr:100 max:166

Went for a walk with Christine, using just 1 crutch the whole way. Negative split with the first mile just under 24 and the second just under 23.

Made 2 miles 6 days faster than 2 years ago, and the single crutch 4 days earlier. And the pace is 8 days earlier.

C • skill?-) 2

Saturday Jul 1, 2017 #

PT 20:00 [1]

2 more sets, at 6pm and 11pm.

10 AM

PT 10:00 [3]
weight:169lbs

Lying: Ankle pumps, quad squeeze, glute squeeze, heel slide, hip abduction, single leg raise, Bridge
Sitting: leg extension
Standing: knee lift, hip abduction, heel lift, leg extension back, squats, gentle lunges, sideways walk with squats

Also did a little bit of the old sink exercises and a modified tandem stretch.

27 minutes of activity.

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