Training Log Archive: CharlieIn the 7 days ending Jan 17, 2016:
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Sunday Jan 17, 2016 #
5 AM
Orienteering 30:00 [1] 1.0 mi (30:00 / mi)
slept:6.0 weight:167.2lbs shoes: 2011 icebugs
Picking up controls with Rhonda, Sassy and Rocky, in the dark. Rhonda had a headlamp, not quite the same as having one myself.
10 AM
Rowing Machine 21:09 5.0 km (4:14 / km)
5K "challenge" with Matthew. He went first, and I had to spark it up a bit so that he would maintain adequate respect for his elders. Glad not to have to go as fast as yesterday.
Splits:
2:10.1
2:09.7
2:07.8
2.05.5
2:01.1
Splits:
2:10.1
2:09.7
2:07.8
2.05.5
2:01.1
2 PM
Orienteering 22:54 *** 2.18 km (10:31 / km) +55m 9:20 / km
ahr:135 max:162 spiked:8/9c shoes: 2014 icebugs
Sprint 1 at John Read Middle School, WCOC winter meeting. Nice course set by Rick and Susie, the usual wonderful winter meeting party, great food, congenial company.
3 PM
Orienteering 22:46 *** 2.03 km (11:12 / km) +48m 10:01 / km
ahr:132 max:151 spiked:9/9c shoes: 2014 icebugs
And a few minutes later, sprint 2. Excellent. Caught up to my travel companions, Ching-Hua, Matthew, Jake, Rhonda and Rocky on the way to the last control. Perfect timing.
Sprint 1
Sprint 2
Sprint 1
Sprint 2
Saturday Jan 16, 2016 #
Event: Anza Borrego 2016
8 AM
Orienteering 30:00 [1] 1.0 mi (30:00 / mi)
slept:6.5 weight:164.8lbs shoes: 2011 icebugs
Putting out controls for a (very) little training activity, which seems unlikely to actually happen unless the weather improves. Mix of snow and rain, maybe 35 F, feels cold and damp.
9 AM
Rowing Machine 20:37 [4] 5.0 km (4:07 / km)
New best time for the rowing season for 5K, 20:37.1, good for 75th percentile, best time for me since 2011. Hard, but not overwhelming. Didn't plan on a record assault when I sat down, but felt reasonably good in the first minute, so brought the pace down to 2:05 for a while, and then thought I might as well try it when I held up through 750 or so. Varying the pace mostly between 2:03 and 2:06 until gradually picking it up over the last 2000. Split pace and average SPM pace:
2:05.7 (25)
2:04.4 (24)
2:04.0 (23)
2:02.8 (24)
2:01.5 (25)
2:05.7 (25)
2:04.4 (24)
2:04.0 (23)
2:02.8 (24)
2:01.5 (25)
Friday Jan 15, 2016 #
5 AM
Gym 50:00 [1]
slept:6.5 weight:164.8lbs
Rhonda's morning class
9 AM
Rowing Machine 12:54 [3] 3.0 km (4:18 / km)
Including 5 10 stroke pickups, minimum speed for the pickups: 1:54. 1:47, 1:41, 1:38. 1:36. Hard, but 3K is not all that far, easier than spreading it out over 5K.
Thursday Jan 14, 2016 #
6 AM
PT exercises 1:00:00 [3]
slept:7.75 weight:164.8lbs
Weekly session with Eric out in the gym. Lots of goblet squats, glute ham raises, Lat pull downs, band walking and planks.
2 PM
Rowing Machine 13:23 [3] 3.0 km (4:28 / km)
Just easy, and wanting to keep doing something each day. I was tired after the PT session this morning, and maybe after the intervals yesterday.
Wednesday Jan 13, 2016 #
5 AM
Gym 20:00 [1]
slept:7.0 weight:164.2lbs
Part of R's morning class, with Marj. I got there late because I was fiddling with the new snowplow, and left early to make sure Zack got out the door. Short night for him, only got back from his nannying gig at 1:00 and had to leave by 6:30. Hard on a young fellow.
8 AM
Hike 30:00 [1] 1.3 mi (23:05 / mi)
shoes: 2011 icebugs
Walked a dog loop with R&S. Very pretty in the fresh snow, brilliant blue sky.
10 AM
Rowing Machine 21:41 5.0 km (4:20 / km)
The general plan was to strive for a 2:12 pace, with 5 30 second pickups at high intensity, on the 4 minute, 8 minute, 12, 16 and 20 marks. Made 4 of them, and decided it was not necessary to try the fifth, so a Bricker set of intervals. Pace by the end of the intervals was 1:46, 1:41, 1:38, 1:37. Pretty tired after all that, but finished the last 500 reasonably strong,
Tuesday Jan 12, 2016 #
12 PM
Rowing Machine 30:00 [3] 7.07 km (4:15 / km)
slept:7.25 weight:164lbs
First time going a full 30 minutes this year, and pretty successful. Total was 7,071. I had in mind a stretch goal of 7000, and got on pace for it by about 10 minutes in, so just a matter of trying to keep an average at or below 2:08 the rest of the way, before going a bit faster at the end.
Rowing a longer piece than I am used to is difficult for me, mostly psychologically.
Splits, paces and stroke average by 6 min segment:
1388 2:09.6 (27)
1419 2:06.8 (27)
1413 2:07.3 (26)
1419 2:06.8 (26)
1433 2:05.6 (26
Went by 5K at about 21:18, which makes me think it may be time to try to do 5K in under 21 soon. Relative to the age group, I am better on the shorter pieces, at least among the folks who post times. This was 47th out of 134.
Rowing a longer piece than I am used to is difficult for me, mostly psychologically.
Splits, paces and stroke average by 6 min segment:
1388 2:09.6 (27)
1419 2:06.8 (27)
1413 2:07.3 (26)
1419 2:06.8 (26)
1433 2:05.6 (26
Went by 5K at about 21:18, which makes me think it may be time to try to do 5K in under 21 soon. Relative to the age group, I am better on the shorter pieces, at least among the folks who post times. This was 47th out of 134.
5 PM
PT exercises 35:00 [3]
Out in the gym, and rushed through it because the lovely Rhonda was making dinner. Bridges, one-leg bridges, weighted bench bridges, bench lunges, glute ham raises, BOSU goblet squats, deadlifts, ring rows, and finished up with 5 ring dips and 10 BOSU push-ups.
Monday Jan 11, 2016 #
7 AM
Other 20 [1]
slept:6.75 weight:164.2lbs
On my way out to the dentist's office, 8 full hang pullups.
12 PM
Rowing Machine 21:50 [3] 5.0 km (4:22 / km)