Training Log Archive: JanetT

Back is better today, but not entirely repaired. Another exercise I suspect could have strained it that we did Sunday was the prone rocker. Next time that's offered I think I'll stick to superman.

During the weight portion, we did skull crushers and I could feel my lower abs tightening. :-)

Did some extra stretching for my back after today's class.

C • Prone rocker 5

Putting this link here for future reference (my hamstring tightened up during Saturday's orienteering)

Hamstring exercise progression from U of Delaware sports department (PDF)

Sunday class with Connie, who kept us moving. Something I attempted (seated can cans? pilates pushups? V seats?) strained a muscle in my back (hard to even pinpoint where---part of the lattisimus dorsi?) which made itself known after class was over.
Some stretching at the end.

17 minutes on the elliptical (including 2 minutes cool down, .72 mi total), which is where the back started to tighten up. Legs tired from yesterday so decided to call it a day.

Pulldowns, leg presses; and adductors once the newbie got off the adductor machine

Event: WPR Season Opener
 

Ward Pound Ridge, 10-1 -- ?

HVO--Brown course (nominally 4 km) at Ward Pound Ridge, courses designed by Craig Weber. Mostly sunny and upper 50s by the time we finished, with a bit of a breeze. I'm not quite ready for a green course so will stick to brown when available. Others doing the course today were Paul Bisset, Nadya P., Judy D., and Lyn W. (none of whom are on AP so I probably won't get any AP ranking points from it). I was even able to jog downhills and trails. Turned my ankle on the way from 5-6 but was okay after 20 seconds or so (it's the same one I injured in 2000 so probably all stretched out already...).

Pretty good day, finding controls where I expected, with only a silly parallel error on a yellowish control near the end; d'oh! (Went up the wrong stream....) Need to keep concentrating until the end!

EDIT: Loaded Garmin track.

Brown - Splits

Event: Run Black Diamond
 

I worked on some sewing projects today instead of exercising. Not quilts, but these will go to charities that my group's members also make quilts for. Homeless/shelter women also need something to carry possessions in....

Not sure I like the recent trend of renaming "US Orienteering Championships" as the "OUSA Championships".

Do you care?

Weights for some moves, including adductors, so no need for the machine afterwards.

Pulldowns after, plus extra hip stretching

Focusing on legs today. During the ab/core portion, I did two high planks instead of one of each because the elbow planks seem to bother my shoulder more. No ill effects from the side planks I've done lately, though, so that's promising. I just need to keep on doing the pulldowns, which strengthen the lats to stabilize the shoulder.

Using bands.

Down dogs with long holds are hard on my shoulder, but getting slightly easier. I can even hold a side plank (from elbow, not extended from the hand) for a few seconds.

Pulldowns and adductors. Almost ready to raise the weight for pulldowns again (or maybe I should just try a second set). Adductors at 75#.

Outdoor exercise later?

MB church/community center and back. Temp about 40, sunny, slight breeze but it felt quite lovely out there.