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Ironman

  1. Training Log: March 20th, 2005

    by , 03-19-2005 at 11:00 PM
    Since the 6th, I have been doing rehab work on the shoulder, hip and elbow and resting due to the injuries and a sinus infection. The shoulder was worse than I thought and right now rest is the only option. Today, I started simple, light rehab movements to help repair the tissue.

    Warrior Wellness-2

    Gary Gray's 3D Dumbbell Matrix 2 sets of 10 (9 movements).

    Comments: I have been doing Warrior Wellness almost everyday. The left shoulder is very restricted. ...
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  2. Training Log: March 6th, 2005

    by , 03-05-2005 at 11:00 PM
    Long Row Day

    Warrior Wellness-2

    Long Row: 10,000m / 51:20

    Cooldown: Medium Paddle 1,000m / 6:00

    Totals: 11,000m / 629cal

    Comments: Still very sore from the ART treatment on Thursday, especially the caracobrachialis (anterior shoulder stabilizer). But the hip was more noticeable during and after the row.

    I just started reading, Ultimate Back Fitness and Performance by Stuart McGill,PhD. I recommend it to any ...
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  3. Training Log: March 4th, 2005

    by , 03-03-2005 at 11:00 PM
    Interval Row

    Warmup: 1,014m / 5:56

    One to one Interval: 1:00w/1:00r, 2:00w/2:00r, 3:00w/3:00r, 4:00w/4:00r, 3:00w/3:00r, 2:00w/2:00r, 1:00w/1:00r Totals: 163 ave/watts, 5,805m

    Cooldown: medium paddle 1,018m / 6:16

    Comments: Current injury status after yesterday's ART treatment:
    1. Caracobrachialis strain & ligament sprain.
    2. Pudental nerve entrapment at or near the piriformis (hip rotator).
    3. Tendon tear at the ...
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  4. Training Log: March 2nd, 2005

    by , 03-01-2005 at 11:00 PM
    Medium Row

    Warrior Wellness-2

    Warmup: 1,016m / 5:55

    Row: 5,000m /24:27
    2:26.7 ave/500m
    pushed the last 1,000m, sprinted the last 500
    HR - 115 to 135, sprint @ 150bpm peak

    Cooldown: 1,010m / 6:59

    Totals: medium paddle 7,026m / 378cal

    Comments: Sore left QL and left shoulder (new problem, possible biceps attachment) ART sheduled for this afternoon.
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  5. Training Log: February 28th, 2005

    by , 02-27-2005 at 11:00 PM
    Late day strength circuit (8:30PM)

    KB Double Press (2) 20Kg x 8, 8, 8
    Pistols BW x 5/5, 5/5, 5/5
    Pullups BW x 4, 4, 5
    One Leg Calf Raise BW x 8/8, 9/9, 8/8
    Abmat/McGill Ab Crunch BW x 10, 10, 10

    :30 rest between exercises

    Comments: Press and Pullup strength is waaaaay down from the layoff. Shoulder is killing me. Feels like a strained biceps atttachment and a junked up AC. Crap! Iron Woody Bands from John Davies arrived today. ...
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