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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Charlie

In the 7 days ending Jun 12, 2011:

activity # timemileskm+mload
  cycling4 5:40:43 79.66(4:17) 128.2(2:39) 123967.0
  Gym3 1:40:00300.0
  Running3 1:36:37 9.07(10:39) 14.6(6:37) 252321.6
  Hike2 50:00 2.6(19:14) 4.18(11:57)100.0
  Total12 9:47:20 91.33 146.98 3751688.6
  [1-5]12 9:45:48
averages - sleep:7.4 weight:158.2lbs

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Sunday Jun 12, 2011 #

1 PM

Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:8.75 weight:157.5lbs (rest day)

Dog loop with Sassy and Rhonda. Resting a number of achy body parts.

Saturday Jun 11, 2011 #

Event: EMPO - Thacher State Park
 
6 AM

Hike 25:00 [1] 1.3 mi (19:14 / mi)
slept:7.25 weight:158.5lbs

dog walk with Rhonda and Sassy. Cool and wet, quite a change from last several days. Damp air enhances Sassy's mephitic vapors.

Note

set of 15 pullups on the rings, and could have done a couple more. Some clear improvement.
4 PM

Running 48:33 intensity: (5 @0) + (3 @1) + (5 @2) + (16:45 @3) + (31:35 @4) 5.27 mi (9:13 / mi) +82m 8:47 / mi
ahr:150 max:166 shoes: 2011 NB MT101 green

Drove over to McLean GR with Zack, and ran the same route in a sort of parallel fashion. Saw him at the beginning, and then waiting at the car at the end. I was feeling a bit lethargic after a big lunch down in Norwich earlier, but got around pretty well. Got home just before the rain.

Friday Jun 10, 2011 #

8 AM

Gym 30:00 [3]
slept:7.75 weight:159.5lbs

Easy workout today. KB swings and one armed dumbbell hang power snatches. Light weight, only 55 total reps each. Then a jumping agility drill.
2 PM

cycling 1:51:00 [3] 26.0 mi (4:16 / mi)

With Zack and Chris, similar ride to yesterday. Those guys left me in the dust. Out 179 to near Granville, then down the infamous Peck Orchard Rd to 189 and thence back to W Simsbury, where they had stashed the truck to avoid the climb back up 309 and Wright Rd

Thursday Jun 9, 2011 #

7 AM

cycling 1:21:00 [3] 20.1 mi (4:02 / mi)
slept:8.0 weight:159lbs

Ride to E. Hartland and Granby with Zack. We stashed the truck in W. Simsbury so we wouldn't have to ride up the last part to the house. Very nice.

the route from Zack's forerunner.

Wednesday Jun 8, 2011 #

8 AM

Gym 35:00 [3]
slept:6.25 weight:157.5lbs

3 rounds for time, with a 3 minute break between rounds. total was 27:43.

20 pullups
30 pushups
40 situps
50 squats

squats were the easiest. pullups not too bad, but I had to break the sets up. Pushups really hard, and did the last two sets from my knees. Situps easy 1st rd, ok 2nd rd, nasty third round as I started to get an abrasion on my back, and got real tired of doing them. Rhonda and Chris came, too.

Tuesday Jun 7, 2011 #

2 PM

cycling 1:31:42 [3] 20.35 mi (4:30 / mi)
slept:7.0 weight:157.5lbs

Zack got a new bike today, so out we went. Four of us this time, including Rhonda and Chris. Up Sandy Brook Rd, Rhonda and I lagging behind and turning after 10 miles.

Pretty tired, and aching in the low back, neck and left triceps. Zack is a rocket. Chris is a rocket for a while, but loses his zip.
5 PM

Gym 35:00 [3]

big class, but a short one, as it was pretty hot. Workout today was 21-15-9 of deadlifts and boxjumps. I did 115 for the DL and 20" box, time was 8:47. Then I did some 24" jumps after, which weren't so bad. I'll use that box next time. I could have lifted more on the DL, but I have trouble maintaining a flat back, so I was trying to keep form.

Monday Jun 6, 2011 #

8 AM

Running (woods run) 16:06 intensity: (5 @0) + (13 @1) + (1:58 @2) + (10:07 @3) + (3:43 @4) 2.16 km (7:27 / km) +70m 6:25 / km
ahr:138 max:156 slept:7.0 weight:158lbs shoes: 2011 NB MT101 green

checking out one of the sprint courses, not pushing it.

Running (woods run) 16:34 intensity: (18 @1) + (2:33 @2) + (11:02 @3) + (2:41 @4) 1.96 km (8:28 / km) +49m 7:31 / km
ahr:138 max:161 shoes: 2011 NB MT101 green

the other sprint course, including trying a few routes that were pretty thick. trails are better. Sassy came along.
11 AM

cycling 57:01 intensity: (1:22 @0) + (10:56 @1) + (30:30 @2) + (12:57 @3) + (1:16 @4) 13.21 mi (4:19 / mi) +123m 4:12 / mi
ahr:121 max:158

with Rhonda Zack and our friend Cindy. This was Zack's first road bike ride since he was about 11, and he was on the bike he had then, so not a great fit. He had a pretty fine time, so maybe there will be more of this. Of course, he is wicked fast compared to the rest of us.
1 PM

Running 15:24 [3] 2.0 km (7:43 / km) +51m 6:50 / km
ahr:143 max:161 shoes: 2011 Merrell Trail Glove

Tried the second course again, trying to keep to trail routes.

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