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Log

Training Log

Pain (P) ratings: 1 Noticeable; 2 Annoying; 3 Impairing; 4 Crippling; 5 Forced Stop.

2018

Weekly Chart
April
2018/04/25 Walk15minTreadmill.
  Run30minTreadmill.
  Row10minErg.
  Core Back extension 2x20, side extensions 2x20, toe lift 2x100, plank 2x50, side planks 2x50, squat 3x20, knee raises 2x20, neck pull 3x20, crunches 2x20, leg lift 2x35
  Weights Lat pull 2x20x70, chest press 2x20x20, chest fly 2x20x15, dumbbell curls 2x20x15, dumbell shrug 2x20x10, lateral raise 2x20x2.5, hand grip 3x20x30
  Walk75minErrands + daycare.
2018/04/24 Walk80minPRG.
  Climb75minPRG.
2018/04/23159Walk15minDaycare.
  Core Back extension 2x20, side extensions 2x20, toe lift 2x100, plank 2x50, side planks 2x50, squat 3x20, knee raises 2x20, neck pull 3x20, crunches 2x20, leg lift 2x35
  Weights Lat pull 2x20x70, chest press 2x20x20, chest fly 2x20x15, dumbbell curls 2x20x15, dumbell shrug 2x20x10, lateral raise 2x20x2.5, hand grip 3x20x30
  Row10minErg.
---
2018/04/22 Hike3:10Zoo with Alice.
  Walk75minZoo.
  Walk70minPRG.
  Climb1hrPRG. Neck left P0.
2018/04/20 Walk15minDaycare. Neck left P2.
  Climb1hrPRG.
2018/04/18161Walk30minDaycare 2x. Neck left P3.
  Climb1hrPRG.
  Core Back extension 2x20, side extensions 2x20, toe lift 2x100, squat 3x20
  Weights Chest press 2x20x17.5, chest fly 2x20x12.5, dumbbell curls 2x20x12.5
2018/04/17161Lazy Neck left P4.
2018/04/16161Walk1hrWiss.
  Walk15minDaycare.
---
2018/04/15160Climb60minPRG.
  Core Back extension 2x20, side extensions 2x20, toe lift 2x100, plank 2x45, side planks 2x45, squat 3x20, knee raises 2x20, neck pull 3x20, crunches 2x20, leg lift 2x30
  Weights Lat pull 2x20x65, chest press 2x20x17.5, chest fly 2x20x12.5, dumbbell curls 2x20x12.5, grip 3x20x25
  Walk1hrTreadmill.
2018/04/14161Run45minStudents Run Philly Style 8k, 39min w/ a little extra distance due to unclear routing, + a short warm up.
  Walk20minStanley's w/ Alice.
  Hike2hrWoods.
2018/04/13162Walk45minErrands, woods, daycare.
  Run30minWoods.
2018/04/12160Walk70minPRG.
  Climb50minPRG.
  Walk65min 
2018/04/11 Walk15minDaycare.
  Run1hrRiver.
  Walk15minErrands.
  Row15minErg.
  Core Back extension 2x20, side extensions 2x20, toe lift 2x100, plank 2x45, side planks 2x45, squat 3x20, knee raises 2x20, neck pull 3x20, crunches 2x20, leg lift 2x30
  Weights Lat pull 2x20x65, chest press 2x20x17.5, chest fly 2x20x12.5, dumbbell curls 2x20x12.5, grip 3x20x25
  Walk15minDaycare.
2018/04/10 Walk2hrWoods, PRG.
  Climb90minPRG.
2018/04/09 Walk20minDaycare.
---
2018/04/08 Hike1:40Mullica River Trail back to Atsion.
2018/04/07 Hike2hrMullica River Trail with Alice from Atsion to camp.
2018/04/06161Walk105minWoods, daycare.
2018/04/05162Walk15minTreadmill.
  Core Back extension 2x20, side extensions 2x20, toe lift 2x100, plank 2x45, side planks 2x45, squat 3x20, knee raises 2x20, neck pull 3x20, crunches 2x20, leg lift 2x30
  Weights Lat pull 2x20x65, chest press 2x20x17.5, chest fly 2x20x12.5, dumbbell curls 2x20x12.5, grip 3x20x25
  Walk30minTown.
  Walk4hrTreadmill.
  Run1hrTreadmill.
  Core Back extension 2x20, side extensions 2x20, toe lift 2x100, plank 2x45, side planks 2x45, squat 3x20, knee raises 2x20, neck pull 3x20, crunches 2x20, leg lift 2x30
  Weights Lat pull 2x20x65, chest press 2x20x17.5, chest fly 2x20x12.5, dumbbell curls 2x20x12.5, grip 3x20x25
2018/04/04160Walk20minDaycare.
  Walk1hrErrands. Sick.
2018/04/02161Walk20minDaycare. Sick.
March
2018/04/01 Walk1hrTreadmill.
  Row15minErg.
  Hike2hrPark with Alice.
2018/03/31 Walk1hrTo Gorgas playground.
  Walk70minPark.
2018/03/30161Walk10minPlayground.
  Walk50minIn Riva.
2018/03/29160Run30minRiver.
  Core Back extension 2x20, side extensions 2x20, toe lift 2x100, plank 2x45, side planks 2x45, squat 3x20, knee raises 2x20, neck pull 3x20, crunches 2x20, leg lift 2x30
  Weights Lat pull 2x20x65, chest press 2x20x17.5, chest fly 2x20x12.5, dumbbell curls 2x20x12.5, grip 3x20x25
2018/03/28161Walk20minDaycare.
2018/03/27162Hike2.5hrWiss.
  Walk10minDaycare.
  Core Back extension 2x20, side extensions 2x20, toe lift 2x100, plank 2x45, side planks 2x45, squat 3x20, knee raises 2x20, neck pull 3x20, crunches 2x20
  Weights Lat pull 2x20x65, chest press 2x20x17.5, chest fly 2x20x12.5, dumbbell curls 2x20x12.5, grip 3x20x25
  Run20minTreadmill.
---
2018/03/25162Hike2.5hrTo Love Run with Alice.
  Core Back extension 1x20x10, side extensions 1x20x10, toe lift 1x100x10, plank 1x40, side planks 1x40, squat 1x20, knee raises 1x20, neck pull 2x20
  Weights Lat pull 1x20x60, chest press 1x20x15, chest fly 1x20x10, dumbbell curls 1x20x15, grip 1x20x25
2018/03/24162Hike2.5hrAround river and to zoo with Alice.
  Walk75minZoo.
  Hike1:35Home West River with Alice. Twelve miles for the day plus the zoo.
2018/03/23 Walk70minTreadmill.
  Run20minTreadmill.
  Row5minErg.
  Core Back extension 1x20x10, side extensions 1x20x10, toe lift 1x100x10, plank 1x40, side planks 1x40, squat 1x20, knee raises 1x20, neck pull 2x20
  Weights Lat pull 1x20x60, chest press 1x20x15, chest fly 1x20x10, dumbbell curls 1x20x15
  Walk20minDaycare.
2018/03/22 Walk1:45Forbidden in slush.
2018/03/19 Hike2.75hrBack on SRT from Enterprise Truck Rental, 10.4mi.
  Walk20minDaycare.
---
2018/03/15 Walk20minDaycare.
2018/03/13 Walk20minDaycare.
2018/03/12160Hike2hrStreets 3.7mph.
---
2018/03/11161Walk2.25hrZoo.
  Walk3hrTreadmill.
2018/03/10161Walk20minTreadmill.
  Run30minTreadmill.
  Hike2.5hrValley Green with Alice.
2018/03/09 Walk20minDaycare.
2018/03/08162Walk20minDaycare.
2018/03/06 Walk20minDaycare.
2018/03/05 Hike4.5hrDown off Mt Adams.
February
2018/03/04 Hike11.5hrAttempted Presidential Traverse.
2018/03/02164Walk20minDaycare. P2 tailbone.
2018/02/28165Walk75minErrands, daycare. P1 tailbone.
2018/02/26 Walk2hrTreadmill. P1 tailbone.
---
2018/02/25 Walk15minTreadmill.
  Run30minTreadmill. P2 tailbone.
  Walk1hrZoo with Alice.
2018/02/22165Run5minP5 tailbone.
  Walk20minDaycare.
2018/02/21 Core Back extension 2x20x10, side extensions 2x20x10, toe lift 2x100x10, plank 2x60, side planks 2x60, squat 2x20x10, knee raises 2x20x10, neck pull 2x20
  Weights Lat pull 2x20x75, chest press 2x20x25, chest fly 2x20x17.5, dumbbell curls 2x20x17.5
  Row15minErg. P2 tailbone.
  Hike4hrWiss to Bell's Mill, back on Forbidden. P2 tailbone.
  Fixie90minTowpath with Caitlin & Alice.
2018/02/20165Walk20minDaycare.
2018/02/19167Walk20minDaycare.
---
2018/02/18 Hike2.5hrMt Washington breaking trail on Raymound Path to Old Jackson Rd and over to Pinkham Notch. P3 tailbone.
2018/02/17 Hike9hrMt Washington to summit on Lion's Head, back down to Pinkham Notch, back up to Hermit Lake with Damien, Gunnar, Sascha. P3 tailbone.
2018/02/16 Hike90minMt Washington to Hermit Lake.
2018/02/15 Walk20minDaycare.
2018/02/13165Walk75minLibrary, daycare.
2018/02/12 Walk15minAirport.
---
2018/02/11 Trainer30minExercise bike.
  Core Back extension 2x20, side extensions 2x20, toe lift 2x100, plank 2x40, side planks 2x40, squat 3x20, knee raises 3x20, neck pull 3x20
  Weights Lat pull 2x20x75, chest press 2x20x20, chest fly 2x20x15, dumbbell curls 2x20x15
  Row15minErg.
  Walk10minTreadmill.
  Run30minTreadmill. P2 tailbone.
  Walk35minTown, Lost Lake.
  Misc1:50XC Ski.
  Hike75minSnowshoe w/ Alice. 36 minutes around Lost Lake red loop. P3 tailbone.
2018/02/10 Hike3hrSnowshoe Callaghan Olympic Park.
2018/02/09 Walk20minTo/from Lost Lake.
  Misc75minXC Ski lesson + lap w/ Tom.
  Walk20minTo/from Lost Lake.
  Misc3:20XC ski w/ Tom + extra laps. Serious fall on tailbone after someone came out of Cedar Lake junction and blocked the tracks.
2018/02/08 Trainer30minExercise bike.
  Core Back extension 2x20, side extensions 2x20, toe lift 2x100, plank 2x40, side planks 2x40, squat 3x20, knee raises 3x20, neck pull 3x20
  Weights Lat pull 2x20x65, chest press 2x20x20, chest fly 2x20x15, dumbbell curls 2x20x15
  Row15minErg.
  Walk10minTreadmill.
  Run40minTreadmill.
  Walk60minTo/from Lost Lake 3x.
  Hike3:10Lost Lake snowshoe red+blue trails w/ Tom.
  Hike40minLost Lake red trail w/ Alice.
2018/02/07 Walk30minVillage.
2018/02/06 Misc1hrXC Ski @ Whistler Olympic Park.
  Hike90minLookout Explorer @ Whistler Olympic Park.
2018/02/05 Walk20minTo Nordic center.
  Misc20minXC Ski.
  Walk20minTo Nordic center.
  Misc80minXC Ski.
January
2018/02/04 Hike3.25hrLost Lake snowshoe with Johann, Adrian, and babies.
  Trainer30minExercise bike.
  Core Back extension 2x20, side extensions 2x20, toe lift 2x100, plank 2x40, side planks 2x40, squat 3x20, knee raises 3x20, neck pull 3x20
  Weights Lat pull 2x20x75, chest press 2x20x20, chest fly 2x20x15, dumbbell curls 2x20x15
  Row15minErg.
  Walk15minTreadmill.
  Run30minTreadmill.
2018/02/03 Walk15minTreadmill.
  Run30minTreadmill.
  Core Back extension 2x20, side extensions 2x20, toe lift 2x100, plank 2x40, side planks 2x40, squat 3x20, knee raises 2x20, neck pull 3x20
  Weights Lat pull 2x20x75, chest press 2x20x20, chest fly 2x20x15, dumbbell curls 2x20x15
  Row10minErg.
  Trainer30minExercise bike.
  Walk15minTreadmill.
  Run30minTreadmill.
  Walk20minTo Lost Lake.
  Misc30minXC Ski Lost Lake.
  Hike60minSnowshoe.
2018/01/31 Run4:40Marathon.
  Walk20minWalk it off.
2018/01/30 Walk20minDaycare.
2018/01/29 Walk20minDaycare.
---
2018/01/26 Run1hrRiver.
  Row10minErg.
  Core Back extension 3x20, side extensions 3x20, toe lift 3x100, plank 2x40, side planks 2x40, squat 3x20, knee raises 2x20, neck pull 3x20
  Weights Lat pull 2x20x60, chest press 2x20x20, chest fly 2x20x15, dumbbell curls 2x20x15, grip 3x20x18
  Run1hrTreadmill.
  Walk20minTreadmill.
2018/01/25165Walk1hrErrands.
2018/01/23 Walk30minDaycare.
  Run60minRiver out to St Joe's boathouse.
  Core Back extension 3x20, side extensions 3x20, toe lift 3x100, plank 2x40, side planks 2x40, squat 3x20, knee raises 2x20, neck pull 3x20
  Weights Lat pull 2x20x60, chest press 2x20x20, chest fly 2x20x15, dumbbell curls 2x20x15, grip 3x20x18
2018/01/22166Walk90minErrands, daycare.
---
2018/01/21 Run60minTreadmill.
  Walk75minZoo with Alice.
  Row10minErg.
  Core Back extension 2x20, side extensions 2x20, toe lift 2x100, plank 2x40, side planks 2x40, squat 2x20, knee raises 2x20, neck pull 3x20
  Weights Lat pull 2x20x60, chest press 2x20x17.5, chest fly 2x20x12.5, dumbbell curls 2x20x12.5, grip 2x20x15
  Walk45minTreadmill.
  Run60minTreadmill.
2018/01/20 Run51minPickle Run trail prediction race w/ Alice.
  Hike3hrWiss.
2018/01/19167Hike2:50Wiss w/ Jema.
2018/01/18166Walk15minDaycare.
  Walk45minTreadmill.
  Run1hrTreadmill.
  Row10minErg.
  Core Back extension 2x20, side extensions 2x20, toe lift 2x100, plank 2x40, side planks 2x40, squat 2x20, knee raises 2x20, neck pull 3x20
  Weights Lat pull 2x20x60, chest press 2x20x17.5, chest fly 2x20x12.5, dumbbell curls 2x20x12.5, grip 2x20x15
  Walk10minDowntown.
2018/01/17164Hike1.5hrWiss.
  Hike50minWiss w/ Jema.
---
2018/01/14 Walk75minZoo with Alice.
2018/01/12 Hike1.25hrMt Washington down from Hermit Lake.
2018/01/11 Hike3.5hrMt Washington snowshoeing Raymond Path.
2018/01/10 Hike6.5hrMt Washington to summit.
2018/01/09 Hike2.25hrMt Washington to Hermit Lake.
---
2018/01/06168Row10minErg.
  Core Back extension 3x20, side extensions 3x20, toe lift 3x100, plank 2x40, side planks 2x40, squat 3x20, knee raises 2x20, neck pull 3x20
  Weights Lat pull 2x20x55, chest press 2x20x17.5, chest fly 2x20x12.5, dumbbell curls 2x20x12.5, grip 2x20x15
  Walk20minTreadmill.
  Run10minTreadmill.
2018/01/05 Walk20minTreadmill.
  Run60minTreadmill.
  Misc1:45XC Ski w/ Caitlin on Forbidden Dr.
2018/01/04 Walk2hrTreadmill.
  Row10minErg.
  Core Back extension 3x20, side extensions 3x20, toe lift 3x100, plank 2x40, side planks 2x40, squat 3x20, knee raises 2x20, neck pull 3x20
  Weights Lat pull 2x20x55, chest press 2x20x17.5, chest fly 2x20x12.5, dumbbell curls 2x20x12.5, grip 2x20x15
2018/01/02 Walk30minTreadmill.
  Row10minErg.
  Core Back extension 3x20, side extensions 3x20, toe lift 3x100, plank 2x40, side planks 2x40, squat 3x20, knee raises 2x20, neck pull 3x20
  Weights Lat pull 2x20x55, chest press 2x20x17.5, chest fly 2x20x12.5, dumbbell curls 2x20x12.5, grip 2x20x15
  Walk65minTreadmill.
  Run60minTreadmill.
2018/01/01 Hike3.5hrWiss.
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