yoga

Date	Place of exercise	Duration	Pull-ups	Classic sprint	Start time
27 Sep	Park	29 min	3,3,5,5,5	1:06.14	8:31

            This was the first prolonged run since August in Russia at I-Camp.            http://runner12345.blogspot.al/2015/09/i-camp-russia.html
  I have been swimming and doing yoga.  I did yoga this morning and then got went for a run. My body was tight. Though I had already stretched during the yoga exercises, my body would not really move quickly.

racing Maxim

Date	Place of exercise	50 m free style	50 m breaststroke	5 laps, free style 250 m	Start time
18 Sep	Ridge Pool	47.74, 47.99	1:14.70		17:45
19 Sep	Ridge Pool	45.57		4:43.44	11:30

These days were certainly the last at the Ridge pool because they are closing it to family swimming today. Adults can still come to do laps, as I understand it. On the 18^th, I took Maxim there after he returned from school.  We raced a few times. 

15 seconds off the Univ steps

Date	Place of exercise	Duration (min)	Classic sprint	Steps at University	Start time
13 Sep	Run thru park		50.77; bike—49.88	1:09	11:30

I need to say something about this run.  Oskar and I were biking around town doing some errands.  We fixed my bike after I ran into the back of a car on Friday (It was a student driver—they are everywhere—and he stopped suddenly, as student drivers will do, but I was in fact, driving too close), we bought a new frying pan so I could make decent pancakes,

slacking? No...yoga

Date	Place of exercise	Duration (min)	½ lap breast stroke, ½ armless backstroke	Classic sprint	Steps at University	Start time
12 Sep	Ridge Pool	33	1 lap; 1:39.25 5 laps; 8:52.16			8:50
13 Sep	Run thru park			50.77; bike—49.88	1:09	8:05
15 Sep	Ridge Pool	18	5 laps; 7:52.86*	Sprint crawl, lap 1: 51; lap 2: 1:38		17:51

So it looks like I’ve been slacking off.  Not really.  I do some kind of exercise every day.  Oftentimes, I do yoga.  I think my problem with my shoulder may stem largely from the fact that I was doing push-ups and pull-ups almost exclusively.  I wasn’t doing enough stretching and limbering.  I wasn’t working my muscles to their extremities.  I was simply building up muscle. 

gasp, and a surprise

Date	Place of exercise	Duration (min)	½ lap breast stroke, ½ armless backstroke	Start time
3 Sep	Ridge Pool	32	5 laps; 10:40.82 5 laps; 10:08.48	7:50
4 Sep	Ridge Pool	35		8:05
5 Sep	Ridge Pool	38	5 laps; 9:48.79 5 laps; 9:37.81	7:51

On the 5^th I had an interesting experience.  As usual when I begin a new bit of timed exercise, I begin with a comfortable pace to set myself a goal that is attainable, and not outlandishly difficult. So the goal for the “½ lap breast stroke, ½ armless backstroke” was set at 2 minutes.  Obviously, 5 laps at this pace would be 10 minutes. 

i-camp, Russia

Date	Place of exercise	Duration (min)	Description	½ lap breast stroke, ½ armless backstroke	Start time
21 Aug	Kashirski Rodnichki, Russia	25	Dancing/aerobics		8:05
22 Aug		28	Run stairs		8:10
23 Aug		38	Run and walking		7:34
25 Aug	Tirana	35	Swimming	9:28  2 laps=3:43.06	7:50

All through the summer, my muscles and joints were tough.  I also learned about a couple people who have stopped their running regimes because of the damage it was, or might be, doing to their bodies.  Therefore, on the last a camp in Russia, I sprinkled in some walking during the run.  The problem is that I cannot really build up enough energy and sweat when I am walking.