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Training Log: Charlie

In the last 7 days:

activity # timemileskm+m
  Hike5 5:33:45 18.6(17:57) 29.93(11:09) 527
  Orienteering3 2:24:59 7.91(18:20) 12.73(11:23) 338
  Rowing Machine4 1:04:26 8.7(7:24) 14.0(4:36)
  Yoga3 1:03:00
  Gym2 1:00:45
  Running1 24:14 1.33(18:13) 2.14(11:19) 40
  Total16 11:31:09 36.54 58.81 905
  [1-5]16 11:30:25
averages - sleep:7.2 weight:164.3lbs
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WeThFrSaSuMoTu

Tuesday Jan 19 #

6 AM

Rowing Machine 9:07 [3] 2.0 km (4:34 / km)
slept:7.5 weight:164.2lbs shoes: 2012 merrell trail glove

Monday Jan 18 #

6 AM

Rowing Machine 23:13 [3] 5.0 km (4:39 / km)
slept:5.75 weight:163.6lbs shoes: 2012 merrell trail glove

Stayed up too late watching TB beat the Saints. Then didn't really feel sparky this morning, but at least got this done. Sore in the butt the last half. It will take some time to resolve that. Just keep at it.
10 AM

Hike 1:40:35 intensity: (21 @0) + (4:25 @1) + (32:17 @2) + (34:37 @3) + (28:14 @4) + (41 @5) 5.21 mi (19:19 / mi) +119m 18:02 / mi
ahr:134 max:163

Sunday Jan 17 #

Yoga 21:00 [3]
slept:8.0 weight:164.6lbs

Gym 45 [3]

3 x 5 ring pullups
9 AM

Orienteering 1:00:23 intensity: (24 @1) + (34:21 @2) + (14:16 @3) + (9:31 @4) + (1:51 @5) 5.33 km (11:20 / km) +147m 9:58 / km
ahr:132 max:165 shoes: 2019 Icebug Aurora BUGrip

Sessions Woods green course. Pretty satisfying outing, a fine course, and physically I felt pretty good today. Of course, it's my third outing here in a week, so the navigation was pretty good. The only slightly shaky one was #7, where I was looking around quite a bit and a little unsure, until I saw it right ahead of me. Pretty happy with my routes and my navigation. Thought I might be under an hour, but missed by just a bit.

Map and Route.
12 PM

Rowing Machine 9:16 [3] 2.0 km (4:38 / km)
shoes: 2012 merrell trail glove

A reprise of a piece I did a few weeks back, 5 strokes pretty much as hard as possible at the end of each 250, then recovering in between. The general pattern of the 5 strokes was about 2:10 for the first one, 1:46 for the second, 1:38, 1:36, 1:35, then gradually recovering until the next pickup. Thanks to chitown for reminding me of this good idea.

Saturday Jan 16 #

10 AM

Rowing Machine 22:50 [3] 5.0 km (4:34 / km)
slept:7.0 weight:165.2lbs shoes: 2012 merrell trail glove

Been meaning to row all week, the days getting away from me. This made my butt kind of sore from about the 1/4 mark on, but otherwise just trying to maintain 23 SPM and at or about 2:18 pace, picking it up a bit at the end. Split pace:
2:19.6
2:18.3
2:17.3
2:16.6
2:13.0
12 PM

Hike 1:11:29 intensity: (19:01 @1) + (46:39 @2) + (5:49 @3) 4.21 mi (17:00 / mi) +104m 15:47 / mi
ahr:111 max:120

Friday Jan 15 #

8 AM

Yoga 21:00 [3]
slept:7.0 weight:164.6lbs

3 PM

Hike 1:05:11 intensity: (15 @0) + (1:31 @1) + (21:13 @2) + (23:01 @3) + (9:06 @4) + (10:05 @5) 3.75 mi (17:22 / mi) +87m 16:11 / mi
ahr:138 max:177

Running 24:14 intensity: (11:41 @2) + (8:20 @3) + (3:25 @4) + (48 @5) 1.33 mi (18:13 / mi) +40m 16:40 / mi
ahr:134 max:166 shoes: 2020 White Gel Kayanos

Would have been ok in icebugs. Not really feasible in smooth bottomed shoes.

Thursday Jan 14 #

7 AM

Gym 1:00:00 [3]
slept:9.0 weight:163.8lbs

In the gym with Eric. Bands and other warmup, 4 sets of RDLs w/ 95#, single leg stand ups, pushups, single arm pull downs, back extensions, planks on the ball, side planks.
9 AM

Note

Off to get a COVID test preparatory to sinus surgery next Tuesday. Long line, waiting in the car in a converted parking lot in Torrington. Took about an hour and a half.
11 AM

Orienteering 43:15 intensity: (7 @0) + (5:38 @1) + (21:03 @2) + (15:03 @3) + (1:08 @4) + (16 @5) 3.96 km (10:55 / km) +93m 9:47 / km
ahr:122 max:166 shoes: 2019 Icebug Aurora BUGrip

On the way home, back to Sessions to try the Brown course, a more suitable length for me. Even so, spunkier on the first half than the second. No particular difficulties, and I had been to most of these controls already, albeit from a different direction. 4 was a bit of a winding route, as I was following trails a lot. 6 and 8 both seemed farther than I expected and I was looking for them before I got there. 7 for some reason I kept drifting left. No trouble finding it, but I was a bit surprised by just how far left I had gotten. That's the only one that was really any kind of problem.

Map and route.
2 PM

Hike 50:57 intensity: (1 @0) + (50 @1) + (49:30 @2) + (36 @3) 2.78 mi (18:19 / mi) +77m 16:52 / mi
ahr:115 max:123

Wednesday Jan 13 #

8 AM

Hike 45:33 intensity: (40:43 @1) + (4:30 @2) + (20 @3) 2.65 mi (17:11 / mi) +140m 14:46 / mi
ahr:98 max:127 slept:6.0 weight:164.2lbs shoes: 2020 Blue Gel Kayanos

Around the neighborhood on roads with R.
11 AM

Orienteering 41:21 intensity: (27:13 @2) + (11:01 @3) + (3:07 @4) 3.44 km (12:00 / km) +99m 10:30 / km
ahr:126 max:156 shoes: 2019 Icebug Aurora BUGrip

Opposite direction
4 PM

Yoga 21:00 [3]

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