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Training Log Archive: Charlie

In the 7 days ending Sep 11, 2016:

	activity	#	time	miles		km		+m	load
	Gym	3	2:50:00						410.0
	Orienteering	2	2:25:19	6.71	(21:39)	10.8	(13:27)	288	321.2
	cycling	1	38:49	8.66	(4:29)	13.94	(2:47)	196	74.9
	Rowing Machine	3	36:05	4.97	(7:16)	8.0	(4:31)		108.3
	Running	1	15:00	1.3	(11:34)	2.09	(7:11)	95	45.0
	Total	10	6:45:13	21.64		34.83		579	959.4
	[1-5]	10	6:44:33
averages - sleep:6.8 weight:158.9lbs

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Sunday Sep 11, 2016 #

Event: WCOC Town Forest

10 AM

Orienteering 1:26:27 [1] 4.79 km (18:03 / km) +87m 16:33 / km
ahr:113 max:185 slept:7.5 weight:159.8lbs shoes: 2014 icebugs

Simsbury Town Forest. Walked the orange course with my friend Tom Corcoran, first time orienteering for him. Pretty successful, I would say, as he had a good enough time to go back out and do the yellow course by himself.

12 PM

Orienteering 58:52 6.01 km (9:47 / km) +201m 8:23 / km
ahr:157 max:215 shoes: 2014 icebugs

Green course at Town Forest. Pretty good, but my quad let go again leaving #11 and had to shuffle in guardedly. Pretty sore now and not looking too good for next week.

Map and route

C • Hope you can roll it out! 1

Green - Splits

Orange - Splits

Saturday Sep 10, 2016 #

Note
slept:6.0 weight:158.8lbs

Woke up with my R quad angry in the spot that I strained it at the corn maze. Fine walking the dog, but a little tender and I rolled it quite a bit. Then I tried rowing and had to shut it down after about 500M, going slower and slower, but still catching. Worrisome with all the O coming up in the next two weeks.

Friday Sep 9, 2016 #

2 PM

Running 15:00 [3] 2.09 km (7:11 / km) +95m 5:51 / km
slept:6.25 weight:159.2lbs shoes: 2011 Merrell Trail Glove

Just one dog loop. Feeling a bit stiff today, not as much as yesterday, but not eager to push it.

Thursday Sep 8, 2016 #

6 AM

Gym 1:00:00 [3]
slept:7.0 weight:158.8lbs

working out with Eric. Added squats today, just with 12# dumbbells, but it's a start.

8 AM

Rowing Machine 9:19 [3] 2.0 km (4:40 / km)
shoes: 2011 Merrell Trail Glove

Not too lively on the rower this morning. Glad this was all I planned.

3 PM

cycling 38:49 8.66 mi (4:29 / mi) +196m 4:11 / mi
ahr:116 max:152

Once around from Pleasant Valley. Not feeling particularly lively.

Wednesday Sep 7, 2016 #

Note

For those of you who know Jessica, her dad died yesterday morning in a bicycle accident. A sad time for all of us, particularly for her.

C • :-( 7

5 AM

Gym 50:00 [1]
slept:5.5 weight:159.2lbs

Rhonda's morning class

9 AM

Rowing Machine 13:39 [3] 3.0 km (4:33 / km)
shoes: 2011 Merrell Trail Glove

Tuesday Sep 6, 2016 #

6 AM

Gym 1:00:00 [3]
slept:7.5 weight:157.6lbs

regular workout with Eric.

Monday Sep 5, 2016 #

5 PM

Rowing Machine 13:07 [3] 3.0 km (4:22 / km)
slept:8.0 weight:158.6lbs

A fair amount of walking today, but reluctant to try running on my sore adductor, strained on the run-in from the last control of the night-o Saturday. Thought about a bike ride, but circumstances didn't line up.

So a chance to get on the board for September with the Concept 2. Not bad, but I can feel the layoff, mostly in my forearms, but also in the butt a bit. I need to work my way up to the 5K pieces that chitown tosses off so easily.

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