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Training Log Archive: Charlie

In the 7 days ending Jul 9, 2016:

activity # timemileskm+mload
  Gym5 4:20:00690.0
  cycling2 2:18:38 31.27(4:26) 50.33(2:45) 234335.6
  Hike2 1:38:00 2.49 4.0194.0
  Kayak1 36:19 2.21(16:25) 3.56(10:12)72.6
  Orienteering2 30:52 2.09(14:47) 3.36(9:11) 151104.2
  Running1 15:29 1.14(13:34) 1.84(8:26) 9860.6
  Swim1 10:0030.0
  Rowing Machine1 9:07 1.24(7:20) 2.0(4:34)27.4
  Total15 9:58:25 40.44 65.08 4831514.3
  [1-5]15 9:57:16
averages - sleep:6.4 weight:160.1lbs

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SuMoTuWeThFrSa

Saturday Jul 9, 2016 #

10 AM

cycling 1:05:38 intensity: (27 @0) + (22:29 @1) + (35:51 @2) + (5:00 @3) + (1:51 @4) 13.7 mi (4:47 / mi) +234m 4:33 / mi
ahr:113 max:150 slept:6.5 weight:160lbs

Very pleasant ride with Peter from Pleasant Valley, including a trip across the Hogback Dam, a place I haven't been in quite a while.

This has been a pleasant morning, as we had a bird watching excursion earlier back to the Big Down Marsh.

Friday Jul 8, 2016 #

5 AM

Gym 50:00 [3]
slept:6.5 weight:159.6lbs

Rhonda's morning class.
12 PM

Orienteering 15:15 intensity: (5 @0) + (7 @1) + (40 @2) + (7:22 @3) + (7:01 @4) 1.71 km (8:56 / km) +69m 7:26 / km
ahr:142 max:156 shoes: 2011 NB MT840

Course B. Subdued pace.
1 PM

Orienteering 15:37 intensity: (37 @0) + (35 @1) + (47 @2) + (4:05 @3) + (9:33 @4) 1.65 km (9:27 / km) +82m 7:34 / km
ahr:141 max:158 shoes: 2011 NB MT840

Sprint course A, verifying that the controls are still out there. The watch didn't start, gave the false beep that it sometimes does. I really need to watch it start if I care about it. When I got to #1 I saw the 00:00:00, so I started it then. Muggy, not very good legs. Just good that I did it at all.

Thursday Jul 7, 2016 #

6 AM

Gym 1:00:00 [3]
slept:7.0 weight:160.2lbs

Morning session with Eric

Wednesday Jul 6, 2016 #

5 AM

Gym 45:00 [3]
slept:5.5 weight:160lbs

Rhonda's morning class, a bit abbreviated because the girls were going to vacuum after. No need for me to stay for that.
4 PM

Swim 10:00 [3]

Quick outing to Stanclift with Rhonda and Ching-Hua.
6 PM

Rowing Machine 9:07 [3] 2.0 km (4:34 / km)

Tuesday Jul 5, 2016 #

6 AM

Gym 1:00:00 [3]
slept:7.5 weight:160lbs

Regular session with Eric. More tender in the back than usual, so more stretching, balance and core than anything else.
6 PM

cycling 1:13:00 [3] 17.57 mi (4:09 / mi)

From home, down Wright Rd to 179 and over to W Simsbury. Up Firetown and over to Barndoor Hills and back to the center of W Simsbury, where Zack picked me up.

Monday Jul 4, 2016 #

6 AM

Hike 48:00 [3]

2 dog loops, one with R&S, the second with just R, as Sassy had had enough of that foolishness,
7 AM

Running 15:29 intensity: (45 @2) + (3:38 @3) + (7:20 @4) + (3:46 @5) 1.84 km (8:26 / km) +98m 6:39 / km
ahr:152 max:169 slept:5.5 weight:160.8lbs shoes: 2011 NB MT840

Course A from last weekend. This is about as fast as I can go at my current level of fitness. Certainly no trouble running right to the flags, so no time lost in navigation.
11 AM

Kayak 36:19 [2] 2.21 mi (16:25 / mi)

At Stanclift, with Rhonda

Sunday Jul 3, 2016 #

7 AM

Hike 50:00 [1] 4.0 km (12:30 / km)
slept:6.25 weight:160lbs

2 dog loops with Rhonda and Sassy.
9 AM

Gym 45:00 [1]

In the gym doing most of the exercises I usually do with Eric.

A little setback, as I suffered a rather nasty spasm under my L scapula doing pushups. Stopped right away, but the harm was already done and I have been rolling it as much as possible.
11 AM

Note

A nice visit from Matthew for some wedding prep, cleaning out the barn, a shopping trip to Home Depot.

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