Training Log

Pain (P) ratings: 0 Nothing; 1 Noticeable; 2 Annoying; 3 Impairing; 4 Crippling; 5 Forced Stop.

2018

December
2018/12/30		Hike	4hr	Mt Adams with Caitlin. Summit day.
2018/12/29		Hike	4hr	Mt Adams with Caitlin. Up to the Perch.
2018/12/26		Hike	70min	PRG w/ Alice.
		Hike	90min	Errands w/ Alice.
2018/12/25		Hike	2hr	Wiss w/ Caitlin and Alice.
2018/12/23		Hike	2:40	Wiss with Annie, Dwayne, Keagan, Mike.
2018/12/22		Climb	30min	PRG.
2018/12/19	165	Climb	1hr	PRG.
2018/12/18		Run	30min	School House & Wiss Ave with Caitlin.
		Core		Back extension 2x20, side extensions 2x20, toe lift 2x100, plank 2x60, side planks 2x60, crunches 2x20, leg lift 2x45, squat 2x20, knee raises 2x20, neck pull 2x20, pull up 2x3
		Weights		Chest press 2x20x15, chest fly 2x20x10, dumbbell curls 2x20x10, dumbbell shrug 2x20x10, lateral raise 2x20x5, lat pull 2x20x50, hand grip 2x20x25
2018/12/17		Walk	30min	Town.
---
2018/12/13		Walk	25min	Daycare, errands.
2018/12/12		Walk	10min	Town.
2018/12/11		Walk	10min	Town.
2018/12/10		Walk	30min	Daycare.
---
2018/12/09		Walk	10min	Treadmill.
		Run	20min	Treadmill.
		Core		Back extension 1x20, side extensions 1x20, toe lift 1x100, plank 1x60, side planks 1x60, crunches 1x20, leg lift 1x45, squat 1x20, knee raises 1x20, neck pull 2x20, pull up 1x3
		Weights		Chest press 1x20x15, chest fly 1x20x10, dumbbell curls 1x20x10, dumbbell shrug 1x20x10, lateral raise 1x20x10, lat pull 1x20x50, hand grip 1x20x25
2018/12/07	166	Walk	75min	PRG, errands.
		Climb	1hr	PRG with Caitlin.
2018/12/06		Walk	75min	Treadmill.
		Run	15min	Treadmill.
		Core		Back extension 1x20, side extensions 1x20, toe lift 1x100, plank 1x60, side planks 1x60, crunches 1x20, leg lift 1x30, squat 1x20, knee raises 1x20, neck pull 2x20, pull up 1x3
		Weights		Chest press 1x20x15, chest fly 1x20x10, dumbbell curls 1x20x10, dumbbell shrug 1x20x10, lateral raise 1x20x10, lat pull 1x20x50, hand grip 1x20x25
		Walk	15min	Daycare.
2018/12/05		Walk	90min	Daycare, PRG.
		Climb	45min	PRG.
2018/12/03		Walk	15min	Daycare.
		Walk	1hr	Errands.
November
2018/12/02		Walk	70min	PRG.
		Climb	60min	PRG.
2018/12/01		Walk	70min	PRG, Burn comp.
2018/11/30		Walk	60min	PRG.
		Climb	30min	PRG.
		Walk	1hr	Library.
2018/11/29		Walk	60min	PRG.
		Climb	45min	PRG.
2018/11/28		Walk	30min	Daycare.
2018/11/27		Walk	70min	PRG.
		Climb	30min	PRG.
---
2018/11/25		Hike	7hr	Dolly Sods Wilderness.
2018/11/23		Climb	1hr	PRG with Caitlin and Brian.
		Walk	70min	PRG, errands.
2018/11/21		Walk	105min	Errands, PRG.
		Climb	1hr	PRG.
2018/11/19		Walk	70min	PRG.
		Climb	40min	PRG.
---
2018/11/18		Commute	1hr	To marathon.
		Hike	3hr	Bit more than half marathon.
2018/11/16		Walk	15min	Daycare.
2018/11/15		Walk	45min	Daycare, errands.
2018/11/14		Walk	30min	Daycare.
		Climb	1hr	PRG. First V3+.
2018/11/13		Walk	15min	Daycare.
2018/11/12	165	Walk	70min	PRG.
		Climb	60min	PRG.
---
2018/11/10		Walk	90min	Zoo.
2018/11/09		Walk	75min	PRG.
		Climb	30min	PRG.
2018/11/07	164	Walk	75min	Daycare, PRG.
		Climb	30min	PRG.
2018/11/05		Climb	45min	PRG.
October
2018/10/31		Walk	30min	Daycare, town.
2018/10/30		Walk	15min	Daycare.
2018/10/29		Hike	90min	Mullica River Wilderness.
		Walk	75min	PRG, daycare.
		Climb	40min	PRG.
---
2018/10/28		Hike	90min	Mullica River Wilderness.
2018/10/27		Walk	20min	Neighborhood.
2018/10/26		Climb	30min	PRG.
2018/10/24	164	Walk	1.75hr	PRG, daycare.
		Climb	30min	PRG. Couple new V3s, but no strength for overhanging V1s & 2s.
2018/10/22		Walk	2.5hr	Errands.
---
2018/10/19		Walk	35min	Ft Washington, daycare.
2018/10/17		Walk	30min	Daycare.
2018/10/15		Walk	70min	PRG.
		Climb	45min	PRG.
---
2018/10/13		Walk	2hr	PRG, around.
		Climb	30min	PRG.
2018/10/11		Walk	30min	Downtown.
2018/10/10	163	Walk	90min	Daycare, PRG.
		Climb	45min	PRG. Back to V3.
2018/10/09	164	Walk	2.5hr	Daycare, errands, Forbidden Drive.
2018/10/08	164	Walk	65min	Errands, daycare.
---
2018/10/07		Climb	45min	PRG.
		Hike	2.5hr	Wiss.
2018/10/06		Core		Back extension 1x20, side extensions 1x20, plank 1x45, side planks 1x45, squat 1x20, knee raises 1x20, neck pull 1x20, crunches 1x20
		Weights		Lat pull 1x20x50, chest press 1x20x15, chest fly 1x20x10, dumbbell curls 1x20x10, hand grip 1x20x30
		Run	30min
2018/10/05	165	Walk	20min	Daycare.
2018/10/04	164	Core		Back extension 1x20, plank 1x45, side planks 1x45, squat 1x20, knee raises 1x20, neck pull 1x20, crunches 1x20
		Weights		Lat pull 1x20x50, chest press 1x20x15, chest fly 1x20x10, dumbbell curls 1x20x10, hand grip 1x20x30
2018/10/03		Walk	2:50	PRG. wood, neighborhood.
		Climb	40min	PRG.
2018/10/01		Hike	2:40	Batona Trail with Alice.
September
2018/09/30		Hike	2:50	Batona Trail with Alice.
2018/09/26		Climb	30min	PRG.
2018/09/24		Walk	15min	Daycare.
---
2018/09/21		Walk	25min	Errands, daycare.
2018/09/20		Walk	70min	PRG.
		Climb	30min	PRG.
2018/09/19		Hike	2hr	Woods.
2018/09/18		Climb	45min	PRG.
		Run	20min
		Walk	10min
2018/09/17		Walk	15min	Daycare.
---
2018/09/15	160	Climb	30min	PRG.
		Run	30min
		Walk	3hr	Around.
2018/09/14		Climb	30min	PRG.
2018/09/12		Walk	20min	Daycare, Stanley's.
2018/09/11		Walk	15min	Daycare.
2018/09/10		Climb	30min	PRG.
August
2018/08/27		Walk	60min	PRG.
		Climb	30min	PRG.
---
2018/08/26		Walk	90min	PRG, river.
		Climb	40min	PRG.
		Hike	90min	Woods.
2018/08/25		Walk	90min	Zoo.
2018/08/24		Run	30min
		Walk	10min
		Walk	15min	Daycare.
2018/08/22		Walk	15min	Daycare.
		Walk	35min	PRG.
		Climb	30min	PRG.
		Walk	75min	Woods.
2018/08/21		Walk	15min	Daycare.
		Walk	2:20	Bank.
		Run	30min
		Walk	20min	Daycare.
2018/08/20		Walk	70min	PRG.
		Climb	30min	PRG.
		Walk	15min	Daycare.
---
2018/08/19		Hike	1.5hr	Mullica River with Alice.
2018/08/18		Hike	1.5hr	Mullica River with Alice.
2018/08/15		Run	30min	Meh.
		Walk	15min	Meh meh.
---
2018/08/08		Walk	15min	Daycare.
2018/08/07		Walk	15min	Daycare.
July
2018/08/05		Commute	45min	NOLS WFA.
		Walk	30min	Pick up Alice.
2018/08/02		Walk	80min	Manayunk Stroll.
2018/07/31		Run	35min	Centreville.
		Walk	90min	Museum.
2018/07/30		Walk	20min	Centreville.
---
2018/07/29		Walk	3hr	Chestnut Hill.
2018/07/28		Fixie	2:15	Valley Forge.
2018/07/27	155	Walk	40min	Errands.
2018/07/26	157	Run	35min
		Fixie	2hr	Path. Chest P1 coming back up Shawmont.
2018/07/24	156	Fixie	1:55	Path. Chest P0.
2018/07/23	157	Run	30min	Chest P0, but heavy feeling.
		Walk	15min	Daycare.
---
2018/07/22		Hike	2hr	Mullica River w/ Caitlin, Mike, Alice.
2018/07/21		Hike	2.25hr	Mullica River w/ Caitlin, Mike, Alice.
2018/07/20	154	Run	30min	Woods. Chest P1.
		Walk	15min
		Hike	2.75hr	Woods.
2018/07/19		Walk	75min	Woods and daycare.
2018/07/18	155	Walk	15min	Daycare.
		Walk	50min	Library.
		Run	10min	Around the neighborhood. Chest P1.
2018/07/17	155	Hike	6hr	Wissahickon main loop. Chest P0.
2018/07/16	155	Walk	30min	Daycare, groceries.
		Walk	30min	Daycare, pool.
---
2018/07/14	155	Walk	2hr	Woods.
2018/07/13	155	Walk	2:10	Woods.
2018/07/12		Walk	2.5hr	Park.
		Walk	15min	Daycare.
		Walk	2hr	Woods.
2018/07/11	154	Walk	75min	Library.
2018/07/10	156	Walk	15min	Daycare. Chest P2.
2018/07/09		Walk	1hr	Grosse Pointe.
---
2018/07/08		Walk	2.5hr	Downtown Detroit, Grosse Pointe.
2018/07/07		Walk	90min	Detroit Zoo.
		Walk	1hr	Grosse Pointe.
2018/07/05		Walk	1hr	Wiss with Caitlin.
2018/07/03	156	Hike	4.5hr	Northern Wiss to Bells Mills, back on Forbidden. P1 chest until small coughing fit at end, then P2+.
2018/07/02	155	Walk	60min	Woods. P2 chest, walking very slow & carefully.
June
2018/07/01	157	Walk	90min	Playgrounds pushing stroller, P2 chest.
2018/06/30		Walk	20min	Stanley's.
2018/06/29	157	Walk	2:10	Woods, daycare.
2018/06/28	159	Walk	30min	Downtown.
		Walk	2.5hr	Bank.
		Walk	2hr	Woods.
2018/06/27	159	Walk	30min	Daycare.
2018/06/26		Walk	45min	Woods, errands.
		Walk	70min	Woods, errands.
2018/06/25		Walk	2.25hr	Wiss.
---
2018/06/21	158	Commute	2hr	Downtown.
		Walk	90min	Town and Night Market.
2018/06/20		Hike	4.5hr	Wild River Wilderness with Jema. Over Mt Moriah and down Rattle River. P3 chest.
2018/06/19		Hike	4hr	Wild River Wilderness with Jema. Moriah Brook trail up to Imp Shelter. P3 chest.
2018/06/18		Hike	4.5hr	Wild River Wilderness with Jema. Bushwacking trying to find destroyed Wild River High Water trail. P3 chest.
---
2018/06/17		Hike	7hr	Wild River Wilderness with Jema. Up Rattle River and over Shelburne-Moriah. P3 chest and arm after slipping off loft ladder... Much later update: Fractured sternum.
2018/06/14		Walk	70min	PRG.
		Climb	1hr	PRG. First V3-.
		Walk	40min	Home from dinner.
2018/06/13		Walk	30min	Daycare.
---
2018/06/10		Hike	6hr	To Giles Mountain Firetower with Alice and then back on my own.
2018/06/09		Run	30min	Norwich.
		Hike	2:40	Hanover.
2018/06/08		Hike	75min	Norwich.
2018/06/07	158	Walk	30min	Downtown.
		Hike	90min	Downtown to PRG.
		Walk	30min	PRG home.
		Climb	30min	PRG.
2018/06/06		Walk	15min	Daycare.
		Walk	70min	PRG.
		Climb	1hr	PRG.
2018/06/04	160	Walk	75min	Daycare, PRG.
		Climb	90min	PRG.
May
2018/06/03	158	Walk	1hr	Please Touch Museum.
2018/06/02	160	Walk	1hr	Treadmill.
		Run	30min	Treadmill.
		Hike	3.5hr	Pumptrack with Alice.
2018/06/01	158	Walk	90min	Daycare 2x, PRG.
		Climb	90min	PRG. First V2+.
2018/05/31	160	Walk	15min	Daycare.
		Hike	2hr	PFFCU.
2018/05/30	160	Walk	90min	Daycare 2x, PRG.
		Climb	1hr	PRG.
2018/05/29	159	Walk	75min	Errands.
2018/05/28	161	Hike	1hr	Woods w/ Alice.
		Walk	1hr	PRG.
		Climb	30min	PRG. Hands P3.
---
2018/05/27		Walk	90min	Zoo.
2018/05/26	159	Hike	4:20	Sister Cities Park with Alice.
		Walk	1hr	Sister Cities Park with Alice.
2018/05/24		Walk	100min	Park.
2018/05/23		Walk	15min	Daycare.
2018/05/22		Walk	15min	Daycare.
		Climb	20min	PRG. Hands P5.
2018/05/21		Walk	2hr	Rocky Mountain Arsenal National Wildlife Refuge trails.
---
2018/05/19		Run	36min	Ute Valley Park in Colorado Springs, Marriott to Black and Blue trail.
2018/05/18		Hike	4hr	Lost Creek Wilderness with Tim. Day 3: Lankin Pass trail to Goose Creek Trailhead.
2018/05/17		Hike	10hr	Lost Creek Wilderness with Tim. Day 2: Wigwam beaver ponds to Lake Park trail junction.
2018/05/16		Hike	3:15	Lost Creek Wilderness with Tim. Day 1: Goose Creek Trailhead up to short of Wigwam trail.
2018/05/15		Run	30min	River.
		Walk	2hr	Errands, PRG.
		Climb	30min	PRG. Hands P3.
2018/05/14	158	Walk	15min	Daycare.
---
2018/05/13	158	Walk	1.5hr	Zoo.
		Walk	1hr	PRG.
		Climb	1hr	PRG. Hands P3.
2018/05/12	159	Row	10min	Erg.
		Core		Back extension 2x20, side extensions 2x20, toe lift 2x100, plank 2x50, side planks 2x50, squat 3x20, knee raises 2x20, neck pull 3x20, crunches 3x20, leg lift 2x35, pullups 1x10
		Weights		Lat pull 2x20x70, chest press 2x20x20, chest fly 2x20x15, dumbbell curls 2x20x15, dumbell shrug 2x20x10, lateral raise 2x20x2.5, hand grip 3x20x30
		Run	30min	Wiss east side doubletrack.
		Hike	3hr	Smith Play Place with Alice. Caught in thunder storm!
2018/05/11	157	Walk	1hr	Lunch.
2018/05/10	159	Walk	1hr	PRG.
		Climb	1hr	PRG. Hands P3.
		Core		Back extension 2x20, side extensions 2x20, toe lift 2x100, plank 2x50, side planks 2x50, squat 3x20, knee raises 2x20, neck pull 3x20, crunches 3x20, leg lift 2x35, pullups 1x10
		Weights		Lat pull 2x20x70, chest press 2x20x20, chest fly 2x20x15, dumbbell curls 2x20x15, dumbell shrug 2x20x10, lateral raise 2x20x2.5, hand grip 3x20x30
		Walk	30min	Treadmill.
		Run	1hr	Treadmill. Feel good.
2018/05/09	158	Walk	65min	Daycare, errands, daycare.
2018/05/08	160	Walk	1hr	PRG.
		Climb	75min	PRG. First V2s.
		Walk	15min	Treadmill.
		Run	30min	Treadmill. Heel orthotics in Kinvaras.
2018/05/07	161	Walk	15min	Daycare.
April
2018/05/06	161	Hike	4:15	With Alice over to Broad St Run, down to Spring Garden, over to Whole Foods, out river to home.
		Walk	1hr	PRG.
		Climb	1hr	PRG.
2018/05/05		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
		Misc	90min	Lawn.
2018/05/04		Walk	2hr	Home -> PRG -> home -> daycare.
		Climb	1hr	PRG. V1+s.
2018/05/02	160	Walk	1.5hr	PFFCU. New heel orthotics in Merrells.
		Hike	2.75hr	Wiss to PRG.
		Climb	1hr	PRG.
		Walk	35min	Home.
		Walk	15min	Daycare.
2018/04/30	161	Walk	15min	Daycare.
---
2018/04/29		Run	4hr	NJ Marathon w/ Iceman. 4:00:18.
2018/04/28		Walk	80min	PRG.
		Climb	1hr	PRG.
		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
		Row	10min	Erg.
		Run	15min	Treadmill.
2018/04/27	159	Lazy
2018/04/26	161	Walk	1hr	PRG.
		Climb	1hr	PRG. First V1s.
		Hike	3.25hr	Wiss trails to Valley Green.
		Walk	15min	Daycare.
2018/04/25		Walk	15min	Treadmill.
		Run	30min	Treadmill.
		Row	10min	Erg.
		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
		Walk	75min	Errands + daycare.
2018/04/24		Walk	80min	PRG.
		Climb	75min	PRG.
2018/04/23	159	Walk	15min	Daycare.
		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
		Row	10min	Erg.
---
2018/04/22		Hike	3:10	Zoo with Alice.
		Walk	75min	Zoo.
		Walk	70min	PRG.
		Climb	1hr	PRG. Neck left P0.
2018/04/20		Walk	15min	Daycare. Neck left P2.
		Climb	1hr	PRG.
2018/04/18	161	Walk	30min	Daycare 2x. Neck left P3.
		Climb	1hr	PRG.
		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
2018/04/17	161	Lazy		Neck left P4.
2018/04/16	161	Walk	1hr	Wiss.
		Walk	15min	Daycare.
---
2018/04/15	160	Climb	60min	PRG.
		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
		Walk	1hr	Treadmill.
2018/04/14	161	Run	45min	Students Run Philly Style 8k, 39min w/ a little extra distance due to unclear routing, + a short warm up.
		Walk	20min	Stanley's w/ Alice.
		Hike	2hr	Woods.
2018/04/13	162	Walk	45min	Errands, woods, daycare.
		Run	30min	Woods.
2018/04/12	160	Walk	70min	PRG.
		Climb	50min	PRG.
		Walk	65min
2018/04/11		Walk	15min	Daycare.
		Run	1hr	River.
		Walk	15min	Errands.
		Row	15min	Erg.
		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
		Walk	15min	Daycare.
2018/04/10		Walk	2hr	Woods, PRG.
		Climb	90min	PRG.
2018/04/09		Walk	20min	Daycare.
---
2018/04/08		Hike	1:40	Mullica River Trail back to Atsion.
2018/04/07		Hike	2hr	Mullica River Trail with Alice from Atsion to camp.
2018/04/06	161	Walk	105min	Woods, daycare.
2018/04/05	162	Walk	15min	Treadmill.
		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
		Walk	30min	Town.
		Walk	4hr	Treadmill.
		Run	1hr	Treadmill.
		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
2018/04/04	160	Walk	20min	Daycare.
		Walk	1hr	Errands. Sick.
2018/04/02	161	Walk	20min	Daycare. Sick.
March
2018/04/01		Walk	1hr	Treadmill.
		Row	15min	Erg.
		Hike	2hr	Park with Alice.
2018/03/31		Walk	1hr	To Gorgas playground.
		Walk	70min	Park.
2018/03/30	161	Walk	10min	Playground.
		Walk	50min	In Riva.
2018/03/29	160	Run	30min	River.
		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
2018/03/28	161	Walk	20min	Daycare.
2018/03/27	162	Hike	2.5hr	Wiss.
		Walk	10min	Daycare.
		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
		Run	20min	Treadmill.
---
2018/03/25	162	Hike	2.5hr	To 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
2018/03/24	162	Hike	2.5hr	Around river and to zoo with Alice.
		Walk	75min	Zoo.
		Hike	1:35	Home West River with Alice. Twelve miles for the day plus the zoo.
2018/03/23		Walk	70min	Treadmill.
		Run	20min	Treadmill.
		Row	5min	Erg.
		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
		Walk	20min	Daycare.
2018/03/22		Walk	1:45	Forbidden in slush.
2018/03/19		Hike	2.75hr	Back on SRT from Enterprise Truck Rental, 10.4mi.
		Walk	20min	Daycare.
---
2018/03/15		Walk	20min	Daycare.
2018/03/13		Walk	20min	Daycare.
2018/03/12	160	Hike	2hr	Streets 3.7mph.
---
2018/03/11	161	Walk	2.25hr	Zoo.
		Walk	3hr	Treadmill.
2018/03/10	161	Walk	20min	Treadmill.
		Run	30min	Treadmill.
		Hike	2.5hr	Valley Green with Alice.
2018/03/09		Walk	20min	Daycare.
2018/03/08	162	Walk	20min	Daycare.
2018/03/06		Walk	20min	Daycare.
2018/03/05		Hike	4.5hr	Down off Mt Adams.
February
2018/03/04		Hike	11.5hr	Attempted Presidential Traverse.
2018/03/02	164	Walk	20min	Daycare. P2 tailbone.
2018/02/28	165	Walk	75min	Errands, daycare. P1 tailbone.
2018/02/26		Walk	2hr	Treadmill. P1 tailbone.
---
2018/02/25		Walk	15min	Treadmill.
		Run	30min	Treadmill. P2 tailbone.
		Walk	1hr	Zoo with Alice.
2018/02/22	165	Run	5min	P5 tailbone.
		Walk	20min	Daycare.
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
		Row	15min	Erg. P2 tailbone.
		Hike	4hr	Wiss to Bell's Mill, back on Forbidden. P2 tailbone.
		Fixie	90min	Towpath with Caitlin & Alice.
2018/02/20	165	Walk	20min	Daycare.
2018/02/19	167	Walk	20min	Daycare.
---
2018/02/18		Hike	2.5hr	Mt Washington breaking trail on Raymound Path to Old Jackson Rd and over to Pinkham Notch. P3 tailbone.
2018/02/17		Hike	9hr	Mt 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		Hike	90min	Mt Washington to Hermit Lake.
2018/02/15		Walk	20min	Daycare.
2018/02/13	165	Walk	75min	Library, daycare.
2018/02/12		Walk	15min	Airport.
---
2018/02/11		Trainer	30min	Exercise 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
		Row	15min	Erg.
		Walk	10min	Treadmill.
		Run	30min	Treadmill. P2 tailbone.
		Walk	35min	Town, Lost Lake.
		Misc	1:50	XC Ski.
		Hike	75min	Snowshoe w/ Alice. 36 minutes around Lost Lake red loop. P3 tailbone.
2018/02/10		Hike	3hr	Snowshoe Callaghan Olympic Park.
2018/02/09		Walk	20min	To/from Lost Lake.
		Misc	75min	XC Ski lesson + lap w/ Tom.
		Walk	20min	To/from Lost Lake.
		Misc	3:20	XC ski w/ Tom + extra laps. Serious fall on tailbone after someone came out of Cedar Lake junction and blocked the tracks.
2018/02/08		Trainer	30min	Exercise 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
		Row	15min	Erg.
		Walk	10min	Treadmill.
		Run	40min	Treadmill.
		Walk	60min	To/from Lost Lake 3x.
		Hike	3:10	Lost Lake snowshoe red+blue trails w/ Tom.
		Hike	40min	Lost Lake red trail w/ Alice.
2018/02/07		Walk	30min	Village.
2018/02/06		Misc	1hr	XC Ski @ Whistler Olympic Park.
		Hike	90min	Lookout Explorer @ Whistler Olympic Park.
2018/02/05		Walk	20min	To Nordic center.
		Misc	20min	XC Ski.
		Walk	20min	To Nordic center.
		Misc	80min	XC Ski.
January
2018/02/04		Hike	3.25hr	Lost Lake snowshoe with Johann, Adrian, and babies.
		Trainer	30min	Exercise 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
		Row	15min	Erg.
		Walk	15min	Treadmill.
		Run	30min	Treadmill.
2018/02/03		Walk	15min	Treadmill.
		Run	30min	Treadmill.
		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
		Row	10min	Erg.
		Trainer	30min	Exercise bike.
		Walk	15min	Treadmill.
		Run	30min	Treadmill.
		Walk	20min	To Lost Lake.
		Misc	30min	XC Ski Lost Lake.
		Hike	60min	Snowshoe.
2018/01/31		Run	4:40	Marathon.
		Walk	20min	Walk it off.
2018/01/30		Walk	20min	Daycare.
2018/01/29		Walk	20min	Daycare.
---
2018/01/26		Run	1hr	River.
		Row	10min	Erg.
		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
		Run	1hr	Treadmill.
		Walk	20min	Treadmill.
2018/01/25	165	Walk	1hr	Errands.
2018/01/23		Walk	30min	Daycare.
		Run	60min	River 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
2018/01/22	166	Walk	90min	Errands, daycare.
---
2018/01/21		Run	60min	Treadmill.
		Walk	75min	Zoo with Alice.
		Row	10min	Erg.
		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
		Walk	45min	Treadmill.
		Run	60min	Treadmill.
2018/01/20		Run	51min	Pickle Run trail prediction race w/ Alice.
		Hike	3hr	Wiss.
2018/01/19	167	Hike	2:50	Wiss w/ Jema.
2018/01/18	166	Walk	15min	Daycare.
		Walk	45min	Treadmill.
		Run	1hr	Treadmill.
		Row	10min	Erg.
		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
		Walk	10min	Downtown.
2018/01/17	164	Hike	1.5hr	Wiss.
		Hike	50min	Wiss w/ Jema.
---
2018/01/14		Walk	75min	Zoo with Alice.
2018/01/12		Hike	1.25hr	Mt Washington down from Hermit Lake.
2018/01/11		Hike	3.5hr	Mt Washington snowshoeing Raymond Path.
2018/01/10		Hike	6.5hr	Mt Washington to summit.
2018/01/09		Hike	2.25hr	Mt Washington to Hermit Lake.
---
2018/01/06	168	Row	10min	Erg.
		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
		Walk	20min	Treadmill.
		Run	10min	Treadmill.
2018/01/05		Walk	20min	Treadmill.
		Run	60min	Treadmill.
		Misc	1:45	XC Ski w/ Caitlin on Forbidden Dr.
2018/01/04		Walk	2hr	Treadmill.
		Row	10min	Erg.
		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		Walk	30min	Treadmill.
		Row	10min	Erg.
		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
		Walk	65min	Treadmill.
		Run	60min	Treadmill.
2018/01/01		Hike	3.5hr	Wiss.

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Log 2018

Training Log

2018