The Hamster Cage
Trail hike/run morning, pretty tired today, and quite a bit slower. VLC since yesterday morning.
HeartRate data: Total Time 2:16 avg107 max157 Zones 84-11-3-1-0% Bike to Coast Guard Park and back 28 minutes 6 miles Going to try to make this a regular morning outing 3-4 days a week instead of the Couch to 5K thing on the road. The trail running is much more enjoyable. Have to figure out how to get motivated to lift weights, just never really could get into it. |
Weekly exercise history
Exercise Time Log and Bicycle weekly miles:
Week Ending---Hours/week---Milage March 13------------8.0---------41 March 20-----------16.2--------173 March 27----------16.25--------148 April 3-------------14.1--------134 April 10-------------8.7---------118 April 17------------18.7---------244 April 24------------16.6---------182 May 1--------------10.75--------125 May 8---------------11.9------- 153.3 May 15---------------6.5--------102 May 22--------------18.0--------228 No resistance exercise time included |
Getting Started
Wed, Apr-21-2010 Before breakfast
Only warmup was 1 set of 15 pushups and 12reps light weight on bench shoulder seems to be ok Hips Good mornings 3x12 33# Waist Incline Sit-up 3x12 (lower back a little noisy) Back Front Pulldown 3x7 150# (much better at pull than push) Shoulders Military Press 3x8 73# only 5 reps set on #3 Back Lying Row 4x10 120# (better at pull than push) Chest Bench Press 3x8 115# (only 5 reps last set, crawled out from under bar) Well, I guess this is where we are starting from Time to quit, nice sunrise over lake, heading downstairs to eat breakfast, still LC. Maybe will try some squats and dead lifts later today when I get back home from park. ------------------ Went and did the trail/beach run/walk. My best times yet had a lot more energy. It must take 2 days to adjust to a low carb level. It was nice to have the MP3 player not go dead, forgot to change shoes though the slip ons are too loose for the down hills. The right ankle was a little sore 22mins out Marker17, also the left knee was tender for a while, no more leg stuff today. HeartRate data: Total Time 1:53 avg138 max170 Zones 11-21-22-42-3% Bike to Park 12:57 124avg 157max Outbound hike/run 41:40 147avg 170max Return leg hike/run 46:06 135avg 167max Bike back home 12:46 140avg 165max |
Thursday Night Ride
Ate about 135g carbs this afternoon, did quick ride back of legs feel ok, looks like temps will be in the high 40's.
Thought about what other upper body exercises could be doing, tried out these: Upper Arms : Pushdown 3 X 12 50 easy Upper Arms : Curl 3 X 12 55 good Shoulders : Upright Row 1 X 10 55 (problem with left elbow pain) otherwise easy Upper Arms : Bench Dip 1 X 8 just weak Other stuff: Hanging Leg Raises ( do anytime passing bar ) Stability Ball Hyper extensions Leg exercises taking backseat to biking/hiking/running for now -------------- Add ride later: Went with the slowest B group kind of small started with 7 came in with 6. Did the 34mile route + the 6 mile round trip to the bike shop. I did a good amount of pulling, pretty worn out coming back. Felt strong on the hills going out, but not on the return. Ride 1:52 28.7max 18.3avg 34.25miles HR data: Time 1:44 avg143 max176 Zones 6-11-27-42-13% |
Morning Weights and afternoon bike
Right shoulder seems fine left elbow still has pain. Ate breakfast about 1/2 through, lazy pace. Good time of day to do it lots of sunlight.
Fri 23rd Apr 2010 Back:Lying Row............1 X 10 120 Back:Lying Row............2 X 8 130 Chest:Chest Press.........1 X 10 70 Dumbbells Chest:Bench Press.........3 X 8 115 Back:Front Pulldown.......4 X 5 160 last set 4 Shoulders:Shoulder Press..1 X 12 63 Shoulders:Shoulder Press..3 X 9 73 last set 5 Shoulders:Upright Row.....1 X 12 55 ( left elbow problem ) Shoulders:Upright Row.....1 X 12 62 Shoulders:Upright Row.....1 X 10 72 Shoulders:Upright Row.....1 X 10 77 Shoulders:Upright Row.....1 X 7 82 Upper Arms:Bench Dips.....0 X 0 ( remember too add later ) Hips:Good Mornings........3 X 15 33 Waist:Incline Sit-up......3 X 15 Upper Arms:Pushdown.......1 X 12 50 Upper Arms:Pushdown.......3 X 8 60 Upper Arms:Curl...........3 X 8 65 last set 5 --------------------- Took the bike with me on a store run, to do some easy miles on the Musketawa rail trail. Used tour bike, stood up in tall gear off stops and spend a little time on the drops, back felt ok. Weather channel was wrong about the wind. Ride 1:19 26.4max 14.9avg 19.7miles HR Time 1:22 avg127 max157 Zones 41-28-17-13-0% |
Breakfast Ride
"Breakfast Ride" Today we had some local college frat guys show up some kind of fund raiser thing 'Canines for Companions' , kind of a light turnout, we eventually broke into 3 groups, I took the medium length route, came in with my dentist and 2 of the college kids, lost the other boys some time back. Of the 2 one kid never spoke the other inquired 3 times how much farther. The roads were wet 1st half of ride, I was the only one with fenders so a popular guy to follow, did my share of pulling today. Total ride 37.7miles of which 11.4 was transit to shop. Ate a good amount of carbs after the ride, only ham and eggs for breakfast earlier.
Ride 2:19 24.9max 16.2avg 37.7miles HR Time 2:20 avg142 max173 Zones 11-12-15-44-17% Lap times HRavg:MphAvg 27:18---avg122:12.5 1:23:47-avg153:18.8 29:20---avg133:11.7 Weekly bike miles = 182 Weekly cardio hours = 16.6 Weekly resistance hours = don't know? Have made progress on both hiking/running and biking this week. |
General exercise
Sun 25th Apr 2010 Weights - Did not really have any issue with any shoulder or elbow pain today which is good.
Got an easy ride in, no group ride gusting winds 25-30: Ride 1:51 23.3max 12.5avg 23.1miles Time 1:37 avg115 max153 Zones 78-10-9-2-0% Did check resting HR=45 last night |
Tried to lift weights lost interest pretty quick. Decided to do a easy hike instead, felt good to be outside. Rode to park and did a short hike to the dune stairway did 5 repeats on the main section 106 steps, typical HR at top 155. Did not feel like running after that so just came back.
HeartRate data: Total Time 1:06 avg114 max157 Zones 71-12-7-9-0% Bike to Park 14:13 117avg 150max Hike/run/stairs 37:47 115avg 157max Bike back home 14:02 111avg 137max |
Thurs 29th Apr 2010 Weights - Shoulder/elbow fine today. Not really enjoying the experience, seems like self-induced physical trauma. Getting weaker on the pulldowns may never be able to do a pullup at this rate.
Thursday night ride, heavy winds went with the B group, started with 12 came in with maybe 16. ---------------- Ride 2:28 31.4max 17.7avg 44miles HeartRate data: Total Time 2:28 avg141 max177 Zones 13-9-14-48-15% Bike to RnR 14:17 117avg 146max Group ride 2:00:53 146avg 177max (38 miles) Bike home 13:13 123avg 149max |
Sunny but windy
Went and did the trail/beach run/walk. The MP3 player went dead. The left knee was a little tender. Did not run at all on return leg on beach, 20+mph head wind. Best time yet on outbound leg of hike/run.
HeartRate data: Total Time 2:06 avg116 max158 Zones 58-15-14-12-0% Bike to Park 13:23 118avg 149max Outbound hike/run 41:32 135avg 158max Return leg hike/run 57:51 102avg 124max Bike back home 13:03 119avg 141max |
Breakfast Ride
Today we had a big group, lots of A riders 12+, 5 B's and 3 C's. No rain but the roads were wet, was the only one with fenders, and went with the B group. Total ride 39.6miles of which 11.8 was transit to/from shop, re-checked distance this morning. Ate a good amount of carbs after the ride and before had eggs/banana for breakfast with cereal earlier. Started feeling weak for part of the last 1/2 of the ride, did not feel up to pulling for very long. I did sprint at the end to catch up to the lead guy at the end but was spent after that.
Ride 2:22 29.0max 16.7avg 39.6miles HR Time 2:22 avg130 max171 Zones 33-7-16-35-8% Lap times HRavg:MphAvg 31:34---avg103:11.2 1:28:03-avg137:19.0 22:31---avg142:15.7 |
Sunday Ride
Not a bad turn out, all one group today. A little windy on the return leg. Angela got a flat so we had a short break, I ate my banana. Felt ok pulling today, overall a decent ride.
Ride 2:27 30.2max 17.4avg 42.8miles HR time 2:27 avg135 max173 Zones 20-9-16-48-6% |
Weights
Felt a little better about doing the weights today, started slow but got through it quickly after a lunch break.
----------------- Rode to Park did the trail run out and back on trail without doing the long beach section. Only minor discomfort on left knee and a little right leg shin splint. New best time on outbound leg of hike/run. Good effort on bike as well. HeartRate data: Total Time 1:50 avg133 max162 Zones 18-24-26-31-0% Bike to Park 12:48 120avg 155max Outbound hike/run 41:06 138avg 162max Return leg hike/run 43:39 134avg 157max Bike back home 12:32 130avg 158max |
Easy ride
Did a ride out/back to Maranatha this morning, moderate wind low 50's. Tried to keep it an easy pace ride.
Ride 1:16 24.4max 14.8avg 18.8miles HR time 1:17 avg120 max161 Zones 53-25-17-4-0% Out- 42:05 HRavg113 Back 35:49 HRavg129 |
6.06 mile Trail run/hike early morning
Although legs are still a little tired/tender going ahead with the Dunes hike/run, early this morning before shopping. Once again, new best time on outbound leg. No issues with knees or almost turned ankle events. Really getting familiar with the route now and my down hill gate is getting pretty smooth. My shirt was soaked upon return to the trail head. I remembered to stretch the hamstrings which was a good thing, although almost painful at first. Did notice a new muscle tightness in front of leg just above knee, did not seem to be an issue. Used truck today no bike.
HeartRate data: Total Time 1:21 avg134 max167 Zones 16-16-25-40-2% Outbound hike/run 39:36 133avg 167max Return leg hike/run 41:44 135avg 161max ----------------------------------------------- Wed 5th May 2010 Weights - Decided to do weights today after the 6 miles in the Dunes. Started the weights at noon, was going to try to get through the exercises quicker today. After about 60 minutes, noticed that I could not complete some lifts that were not a problem before. As I'm back in the low carb mode , that run may very well be the cause. I gave it another few minutes and took a break for lunch, the chicken was done in the oven, good timing. Came back after a carb-free lunch to finish up, had a little more energy but not much. With the low energy I could not complete intended reps nor get through the lifts quickly. Also did not break a sweat this time but was kind of lagging/tired after each lift near the end. |
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