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Training Log Archive: Charlie

In the 30 days ending Nov 30, 2016:

	activity	#	time	miles		km		+m				load
	Gym	14	14:35:00									1915.0
	Orienteering	5	6:56:01	21.98	(18:56)	35.37	(11:46)	1345	38 /	41c	92%	1572.1
	cycling	7	6:55:13	89.59	(4:38)	144.19	(2:53)	1782				964.0
	Running	2	1:10:06	5.07	(13:49)	8.16	(8:35)	327				216.1
	Hike	1	55:22	1.91	(29:04)	3.07	(18:03)	119				55.4
	Rowing Machine	2	17:52	2.49	(7:11)	4.0	(4:28)					53.6
	Total	31	30:49:34	121.03		194.79		3573	38 /	41c	92%	4776.1
	[1-5]	31	30:03:24
averages - sleep:6.8 weight:163.5lbs

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Wednesday Nov 30, 2016 #

5 AM

Gym 1:00:00 [1]
slept:5.0 weight:166lbs

Rhonda's morning class. Gingerly, as my back is quite tender the last few days, and worse today.

Not a good sleeping night. Woke up at 12:30 and maybe slept another 15 minutes around 4 or so.

AOWN this morning: I chased a bear away from the trash can that he had turned over at the bottom of the driveway. Pretty big one.

C • Bears are ridiculous 9

10 AM

Rowing Machine 8:46 [3] 2.0 km (4:23 / km)

Not bad. My R leg seems to be improving, and I was able to go a bit faster today than I did on my first try a few days ago.

Tuesday Nov 29, 2016 #

8 AM

Gym 1:20:00 [3]
slept:8.0 weight:164.4lbs

Working out with Eric, including picking up the end of Lindsay's session.

11 AM

Orienteering 35:53 3.64 km (9:52 / km) +157m 8:07 / km
ahr:172 max:219 shoes: 2011 icebugs

Another trip around the RHINO, this time modified to remove a couple of flags, cut about 300M. Better, I think.

Monday Nov 28, 2016 #

5 AM

Gym 1:00:00 [1]
slept:7.0 weight:164.6lbs

Rhonda's morning class

2 PM

cycling 1:03:04 13.71 mi (4:36 / mi) +264m 4:20 / mi
ahr:181 max:212

Sunny but cold, most common route these days. A little jangly, as six stops: two to give Rhonda advice about jump-starting one of the garden club ladies' car, four when I got behind school buses.

Sunday Nov 27, 2016 #

4 PM

Orienteering 41:30 3.89 km (10:40 / km) +166m 8:48 / km
ahr:176 max:224 slept:8.0 weight:163.6lbs shoes: 2011 icebugs

A spin around the RHINO, to check for length and degree of difficulty. Might dial it back a little.

Very stiff after three outings with Zack today, one for laurel wrangling and two for leaf removal. I think we are in agreement that the leaf removal is adequately done.

Saturday Nov 26, 2016 #

3 PM

Rowing Machine 9:06 [3] 2.0 km (4:33 / km)
slept:6.5 weight:166.6lbs

A somewhat unsettled day. Charles and family were still here in the morning, and then Zack wanted to go experiment with the tractor and a chain, pulling out mountain laurel and grapevines. More or less successful, but cold and damp, and it ate into the time for some other things I had planned, including running around the RHINO course and working out in the gym.

Last couple of times I tried this I didn't get very far because of the R adductor, and it was uncomfortable today. I figured I would stop if it got any worse, and I kept my pace above 2:15 mostly, because that seemed to make a difference, but maybe the first time I got this far since around when I first hurt it at the Corn Maze..

Friday Nov 25, 2016 #

Note
slept:6.75 weight:166.8lbs

Thursday Nov 24, 2016 #

6 AM

Gym 1:00:00 [3]
slept:6.25 weight:164.6lbs

Working out with Eric. One of my better days, so far. The usual kinds of stretching, plus one-leg squats to a bench, which went better than expected.

Yesterday was pretty bad, lots of inflammation in R glute, quad, ITB. But took a little something to take the edge off and slept reasonably well.

Wednesday Nov 23, 2016 #

1 PM

Hike 55:22 [1] 3.07 km (18:03 / km) +119m 15:07 / km
slept:6.0 weight:165.8lbs

Hiking with R&S around some of the Land Trusts trails, checking out a new forestry operation, which looked pretty great. Cold day, lots of trouble with my R glute. Pretty uncomfortable. I have another doc on tap for a week from today, will see if that leads anywhere.

Tuesday Nov 22, 2016 #

6 AM

Gym 1:00:00 [3]
slept:5.0 weight:165.2lbs

Working out with Eric, mostly stretching and core.

Very hard sleeping night - the wind was howling and my R leg is aching. Pretty tired.

Monday Nov 21, 2016 #

Note
slept:7.0 weight:162.6lbs (rest day)

Much too tired for exercise to do me any good today. Just some stretching.

Sunday Nov 20, 2016 #

Event: NEOC: Traverse and Mini-Traverse

11 AM

Orienteering race 3:44:25 *** 16.38 km (13:42 / km) +702m 11:17 / km
ahr:165 max:234 spiked:28/28c slept:7.0 weight:162.4lbs shoes: 2014 icebugs

Mt Norwottuck - Holyoke Range Traverse. Part 1 was Earl's Trails, nominally 7.0K, Pt 2 was Mt Norwottuck, nominally 6.5K. I figured my elapsed distance would be in the 16 range, and was hoping to get under 3:45. Just barely.,

Excellent. Very nice, but physical course set by Phil. Company off and on, Jim Henderson, Sam Levitin, Craig Weber, Stina Bridgeman, a few others. Back started to hurt on the way to #1, but never got much worse. Cramping a bit by the end, but generally quite satisfactory.

Map and Route Part 1 and Part 2

Traverse - Splits

Saturday Nov 19, 2016 #

8 AM

cycling 58:34 13.7 mi (4:16 / mi) +223m 4:04 / mi
ahr:109 max:167 slept:8.0 weight:163.4lbs

From PV and up across the dam at Hogback, a more or less usual route these days. Cold, and would have been more comfortable in gloves with fingers, but otherwise fine. A little more zippy than some other days. Looking back, this seems to be my fastest time for this route this year.

Friday Nov 18, 2016 #

Note
slept:7.0 weight:163.2lbs

Another long travel day, up to Boston to make a presentation at a public informational meeting on behalf of the Division of Insurance, home by around 5:30, but tired.

Thursday Nov 17, 2016 #

6 AM

Gym 1:00:00 [3]
slept:6.25 weight:163.4lbs

In the gym with Eric. Much improved as compared to Tuesday. Squats, pushups, lots of stretching

12 PM

cycling 1:02:18 12.64 mi (4:56 / mi) +357m 4:32 / mi
ahr:107 max:159

Around W Simsbury. Nice day.

Wednesday Nov 16, 2016 #

Note
slept:7.0 weight:162.4lbs

Long day, drove to Worcester for a morning presentation, then back and straight to pick up the ladies and go to school. Home again about 8:15.

Tuesday Nov 15, 2016 #

6 AM

Gym 1:00:00 [3]
slept:7.5 weight:162.4lbs

In the gym with Eric. A lot of stretching, trying to put me back together after a difficult few days.

Monday Nov 14, 2016 #

2 PM

cycling 38:11 8.67 mi (4:24 / mi) +174m 4:09 / mi
ahr:124 max:157 slept:5.25 weight:163.8lbs

Easy, one lap around the river from PV. Feeling pretty thrashed after over 4 hours in the car each of the last two days.

Sunday Nov 13, 2016 #

Note
slept:7.0 weight:162.8lbs

Traveling day. Took Rhonda to NYC and she went to a girls brunch with Jess and some friends. I drove back up to Matt and Hua's, visited with them and Jake and Baby Tai. Then dinner with them and R and Jess and Jonathan, back to Jess's to spend the night.

Saturday Nov 12, 2016 #

7 AM

Gym 50:00 [3]
slept:6.75 weight:163.6lbs

Working out in the gym with Rhonda and Lindsay. They were doing some other things. I did goblet squats, lunges, pull downs, back extensions, push-ups. Pretty good.

Friday Nov 11, 2016 #

5 AM

Gym 55:00 [1]
slept:8.0 weight:164lbs

Rhonda's morning class.

1 PM

cycling 1:06:54 13.6 mi (4:55 / mi) +268m 4:38 / mi
ahr:144 max:210

Very blustery day. A couple of times I was almost stopped by a particularly strong gust. But overall pleasant enough, and it seemed like about an hour was a reasonable amount to ride, and Rhonda was walking and jogging at the river, so the same route from PV that I've been doing.

Thursday Nov 10, 2016 #

6 AM

Gym 1:30:00 [3]
slept:6.0 weight:163.6lbs

Working out with Eric, including a rolling session on the ITBs, and some squats, glute hams, and then hanging around for lots of planks and bridges with R&Lindsay.

Wednesday Nov 9, 2016 #

11 AM

Running 32:42 4.15 km (7:53 / km) +178m 6:30 / km
ahr:165 max:209 slept:6.5 weight:164.4lbs shoes: 2011 icebugs

2 Dog loops, in a bit of drizzle

Somber days.

Tuesday Nov 8, 2016 #

6 AM

Gym 1:00:00 [1]
slept:7.5 weight:164.2lbs

working out with Eric. Not particularly strenuous.

12 PM

cycling 59:06 13.59 mi (4:21 / mi) +251m 4:07 / mi
ahr:135 max:173

From Pleasant Valley while Rhonda was running. Quite a bit faster than last time I did this, not sure why.

Monday Nov 7, 2016 #

5 AM

Gym 1:00:00 [1]
slept:7.5 weight:162.4lbs

Rhonda's morning class.

Sunday Nov 6, 2016 #

Event: NE Challenge race #4: CSU

Note
slept:5.5 weight:163lbs

Lots of stretching and rolling today, trying to calm down the R leg - ITB, quad, butt, adductor. Needs a lot of work.

In the afternoon we had a visit from the lovely Francesca and her husband Jeff. He is now working in the Canton Schools and she expects to be moved back here by Christmas. Excellent!

Saturday Nov 5, 2016 #

Event: WCOC Gay City State Park

10 AM

Orienteering 1:19:09 *** 7.36 km (10:45 / km) +167m 9:39 / km
ahr:147 max:211 spiked:10/13c slept:7.5 weight:161.2lbs shoes: 2014 icebugs

Gay City red course. Nice course by Jim and Rich. Good conditions and really open woods. Started a bit poorly, thinking I would just see #1 and getting sucked off to the left by the vision of the larger hill across the trail. Then mostly fine 2-5, spent a bit of time N of 6 looking at the under-sized rocks in the area before spying the right one, and a bit of time N of 7, but not as far N as Clint was. He caught me up (for the second time) there and showed me a clean pair of heels. Alone from there, and no more navigational issues, but physically struggling to move and sore in the back, strangely enough mostly on the left this time. Still a lot of work to do if I am ever to run normally again. Saw Nellie well off to my R before #12. Not sure what he was up to. Given the current fitness level, seems unlikely I could have been more than 5 minutes faster no matter how well I navigated.

Map and route

C • Leaving #9? 4

RED - Splits

Friday Nov 4, 2016 #

3 PM

cycling 1:07:06 13.69 mi (4:54 / mi) +245m 4:39 / mi
ahr:117 max:172 slept:7.25 weight:161lbs

Loop from PV. Nice day, but cooling off and sun very low in the sky by 4. It will be worse next week! It would be smart to get out earlier in the day, but lucky to get out at all.

Thursday Nov 3, 2016 #

7 AM

Gym 1:00:00 [1]
slept:7.0 weight:162.4lbs

working out with Eric. Pretty good session. More squats and shoulder exercises, and generally felt better than average today.

4 PM

Orienteering 35:04 [3] 2.55 mi (13:45 / mi) +153m 11:35 / mi
shoes: 2011 Merrell Trail Glove

Better than yesterday, consistent with feeling a bit looser.

Signed up for the MOC tour in Italy in March this morning, with a very favorable airline ticket. So that is a little motivation to get out and try to shuffle a bit more.

Wednesday Nov 2, 2016 #

1 PM

Running 37:24 4.02 km (9:18 / km) +149m 7:51 / km
ahr:173 max:214 slept:9.0 weight:161.6lbs shoes: 2011 Merrell Trail Glove

Nice day. Two dog loops, felt like I needed to get out. Sore and stiff, and a bike ride might have felt better, but I didn't have a lot of time today. Slower than the other day, which was slow enough itself.

I went to the back doc this morning to see what he thought about another injection to try to calm down my right side. He didn't think it would be helpful, so is sending me off to another guy. A long process to figure this stuff out.

C • A long process to figure th... 2

Tuesday Nov 1, 2016 #

6 AM

Gym 1:00:00 [3]
slept:4.5 weight:161lbs

working out with Eric. Stretching and core, some pulldowns and squats. Not bad.

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