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Training Log Archive: Charlie

In the 21 days ending Feb 1, 2018:

activity # timemileskm+m
  Gym7 6:40:00
  Hike8 5:19:15 19.67(16:14) 31.66(10:05) 255
  Running5 2:38:16 12.36(12:48) 19.9(7:57) 591
  Orienteering2 1:31:54 4.39(20:55) 7.07(13:00) 273
  Rowing Machine9 1:27:13 12.12(7:12) 19.5(4:28)
  Total31 17:36:38 48.55 78.13 1119
  [1-5]27 15:17:18
averages - sleep:6.5 weight:167.8lbs

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Thursday Feb 1, 2018 #

6 AM

Gym 1:00:00 [3]
slept:7.0 weight:166.8lbs

In the gym with Eric, rolling, stretching, DLs, squats, one armed rows, usual kind of stuff Lightened up a fair amount on the DLs in deference to some irritation in the L trapezius of a few days duration.
11 AM

Hike 25:00 [1] 2.1 mi (11:54 / mi)
shoes: 2011 icebugs

Pleasant and brisk dog loop with R & S.

Wednesday Jan 31, 2018 #

11 AM

Rowing Machine 22:38 [3] 5.0 km (4:32 / km)
slept:6.75 weight:168lbs

Split pace:
2:20.9
2:16.4
2:16.0
2:15.1
2:10.6
12 PM

Hike 1:25:31 intensity: (6:50 @0) + (49:13 @1) + (29:28 @2) 5.64 mi (15:11 / mi) +118m 14:15 / mi
ahr:108 max:122 shoes: 2014 gel kayano

From PV with Rhonda. Seemed fine, doing it, but I realized I was pretty tired when I pulled the trash cans up the hill after.

Tuesday Jan 30, 2018 #

10 AM

Hike 25:00 [0] 2.1 km (11:54 / km)
slept:7.0 weight:167.6lbs shoes: 2011 icebugs

dog walk with Sassy, in about 2 cm of snow.

Monday Jan 29, 2018 #

12 PM

Rowing Machine 8:53 [3] 2.0 km (4:27 / km)
slept:6.5 weight:167.4lbs

2K with three ten-stroke pickups. A little pinch in the R adductor on the last one, so backed off and didn't do the planned next piece.
4 PM

Rowing Machine 9:38 [1] 2.0 km (4:49 / km)

Just to be doing something, and going easy so as not to upset my quad.

Sunday Jan 28, 2018 #

3 PM

Rowing Machine 8:53 [3] 2.0 km (4:27 / km)
slept:7.5 weight:167.8lbs

Saturday Jan 27, 2018 #

9 AM

Running 29:11 intensity: (2:21 @0) + (11 @1) + (16 @2) + (28 @3) + (11:00 @4) + (14:55 @5) 5.06 km (5:46 / km) +32m 5:35 / km
ahr:159 max:176 slept:7.0 weight:168.2lbs shoes: 2012 MT101 Black

Went up to do the Snowstorm 5K in Forest Park, traveling with George and Lyn. Excellent company, and a generally satisfactory time running the race. I had been thinking that 30 minutes would be a reasonable goal, and the early going seemed to imply that would be pretty ambitious, but I hung in there, probably 25-30 meters behind George for the first 2 miles, and then catching up and passing him by a bit. Lyn, of course, was well out in front of us. But I was happy to run it a little faster than I might have expected, and to end up no worse for the wear.

Results.

Friday Jan 26, 2018 #

3 PM

Hike 25:00 [0] 2.1 km (11:54 / km)
slept:7.0 weight:167.4lbs

Easy day today, just a dog loop with Sassy. Warm enough to do it in a long sleeve shirt and no hat.

Thursday Jan 25, 2018 #

8 AM

Gym 1:00:00 [3]
slept:6.5 weight:168.8lbs

Eric came later today, as Rhonda is out of town and it fit in with his schedule better. Stretching and rolling revealed some really nasty knots in the lower quads. ? Heavier deadlifts today - more or less 5x8 x #140. Then the squats, band work, and a bunch of planks. Side planks on the right were really uncomfortable today. Who knows why. Almost collapsing. L side was fine.
10 AM

Hike 25:00 [0] 2.0 km (12:30 / km)

dog loop with Sassy, ice slowly receding although it is plenty cold.
12 PM

Rowing Machine 8:59 [3] 2.0 km (4:30 / km)

A little better.
4 PM

Running 37:19 intensity: (3:29 @0) + (1:04 @1) + (1:24 @2) + (20:55 @3) + (10:27 @4) 4.22 km (8:50 / km) +183m 7:16 / km
ahr:138 max:152 shoes: 2011 icebugs

Sassy came on the first one.

Wednesday Jan 24, 2018 #

5 AM

Gym 1:00:00 [1]
slept:7.25 weight:169lbs

Rhonda's morning class, with Karen and Laurann. Haven't been in a while., and I get kind of anxious about 35 minutes into it, but the last 10 minutes is better, and it is undoubtedly good for me.
9 AM

Rowing Machine 8:51 [3] 2.0 km (4:26 / km)

Somehow this is feeling pretty hard.
4 PM

Hike 23:00 [3] 2.0 km (11:30 / km)
shoes: 2017 Gray Gel Kayanos

dog loop with Sassy. Trail a bit icy in spots. Icebugs would have been a better choice. I don't really walk this much slower than I run it these days. Approaching crossover.

Tuesday Jan 23, 2018 #

6 AM

Gym 1:00:00 [3]
slept:5.5 weight:169.2lbs

Good session with Eric. Rolling and stretching, deadlifts (5x8 with 125#), goblet squats (3x10 with #40), BOSU pushups (3x10), GH raises (3x8), lat pulldowns (3x12 at 8), ball planks (2x1 min).

Monday Jan 22, 2018 #

3 PM

Rowing Machine 8:54 [3] 2.0 km (4:27 / km)
slept:8.0 weight:169.2lbs

I had been thinking about this pretty much all day, finally got down to it.
4 PM

Rowing Machine 1:49 [3] 0.5 km (3:38 / km)

And then since that had gone well, went for a 500 for time. First time in a really long time I have tried to row that fast. It wasn't super hard, but my legs were trembling after, and now, 20 minutes or so after, my L forearm is tender. That is generally the weak link for me.

Sunday Jan 21, 2018 #

Note
slept:5.0 weight:169lbs

Left fairly early to head to the city for Cooper's 1st birthday party, well attended and generally a good time for all, especially the many young kids there. Then we watched the Patriots game at Jess's and headed home directly after, buoyed by the inevitable late-game heroics.

I met a woman at the party, friend of Jonathan's, and someone he had gone to elementary and high school with. A very attractive young woman, and Jonathan said I might recognize her because she is on CNN. I explained that I was pleased to meet her, but the fact that she was on CNN would not help me to recognize her. She asked, "Oh, do you watch Fox News instead?" "Certainly not", I rejoined, and Jonathan confirmed to her that I did not consume TV news programs of any type. She said, "Oh, you must have a very happy home."

Saturday Jan 20, 2018 #

12 PM

Hike 1:25:44 intensity: (8:27 @0) + (46:35 @1) + (30:42 @2) 5.6 mi (15:19 / mi) +137m 14:14 / mi
ahr:108 max:123 slept:5.5 weight:168.8lbs shoes: 2014 gel kayano

With Rhonda along E River Rd from Pleasant Valley.
6 PM

Note

Went out for dinner to Oishi in W. Simsbury with yoga girls Karen and Jackie and their husbands Glen and Tom. Very nice evening, followed by a little dessert, etc. at Karen and Glen's. Since they had picked us up earlier, we had no car and walked home through the woods. That seemed to strike the others as a bit strange, but it was delightful Snow is only an inch or so deep now, but plenty bright. We had brought headlamps and icebugs, so we were quite prepared. Once home we took another spin around the hospital loop with the dog. Very fine.

Friday Jan 19, 2018 #

4 PM

Orienteering 42:36 intensity: (3:24 @0) + (35 @1) + (38 @2) + (15:59 @3) + (22:00 @4) 3.18 km (13:23 / km) +122m 11:14 / km
ahr:142 max:157 slept:7.0 weight:167.2lbs shoes: 2011 icebugs

Not sure what happened to the watch. Maybe it didn't have as many satellites as it was letting on, but the distance should have read 4 km plus. A very mysterious track, and can't say I've seen one like it before.

Still about 4" of snow on the trail, so footing was a bit slow, but pleasant out anyway.

Thursday Jan 18, 2018 #

6 AM

Gym 1:00:00 [3]
slept:7.0 weight:166.2lbs

Usual stuff with Eric. Rolling, stretching, bands, deadlifts (125#), goblet squats (40#).

Wednesday Jan 17, 2018 #

4 PM

Rowing Machine 8:38 [3] 2.0 km (4:19 / km)
slept:6.25 weight:166.6lbs

Tried for a faster cadence. I have mostly been rowing lately in the 21-23 range, decided to aim for 28. Got a bit more out of breath, and speeding up toward the end.

2:15.6
2:11.7
2:07.1
2:03.2
8:37.6

Tuesday Jan 16, 2018 #

7 AM

Gym 1:00:00 [3]
slept:7.25 weight:166.4lbs

In the gym with Eric, rolling, stretching, deadlifts, squats, TRX rowinjg
10 AM

Running 18:24 intensity: (2:36 @0) + (16 @1) + (1:14 @2) + (9:03 @3) + (5:15 @4) 1.31 mi (14:05 / mi) +74m 11:58 / mi
ahr:140 max:154 shoes: 2011 icebugs

Thought I might make another 2 loops, but only had the energy for one.

Monday Jan 15, 2018 #

4 PM

Running 35:43 intensity: (3:40 @0) + (57 @1) + (1:13 @2) + (21:18 @3) + (8:35 @4) 4.29 km (8:19 / km) +157m 7:02 / km
ahr:138 max:156 slept:7.0 weight:168.2lbs shoes: 2011 icebugs

A little better footing than last time, otherwise similar. Cold, a bit of snow and ice, a little less each day.

This morning Rhonda had inveigled me to go to the spinning class at the Y, about which I had some decidedly mixed feelings, but turns out the Y was closed, so I dodged spinning. Next time.

Sunday Jan 14, 2018 #

8 AM

Hike 25:00 [0] 2.0 km (12:30 / km)
slept:6.0 weight:166.4lbs shoes: 2011 icebugs

dog walk with Sassy. Quite a bit colder today, less snow on the trail, all the wet spots from yesterday are thick ice today., but generally drier and better footing, at least with icebugs.
2 PM

Orienteering 49:18 intensity: (3:32 @0) + (1:12 @1) + (19:06 @2) + (24:25 @3) + (1:03 @4) 3.89 km (12:41 / km) +151m 10:37 / km
ahr:129 max:148 shoes: 2011 icebugs

Brown course at Huntington,

Generally a satisfactory outing,, Pretty darned cold, wore hat and gloves. After about 5 minutes I took the thumb compass off because it was freezing my thumb, just held it in my hand.

Map and Route

1. Powerline to top of hill, then straight in, saw the marsh downhill to my right and then knew I was there.
2. Saw Judy ahead when I was leaving 1. She was apparently headed to the right, so I went left. Easy navigation once I was down to the long reentrant, across the marsh at the end, around the cliff, picked up the trail going NE to the manmade object (a chimney) and easy from there. Flag in the middle of a small pond, so got as close as I could.
3. Straight, under the cliff 2/3 of the way there, saw the reentrant opening to my right, and then just up one line to the cliff.
4. W to the trail, around the green, and then stopped looking at the compass and tried to use the walls, but I was off one whole wall to the N. Finally figured it out after a bit of nothing looking right. and corrected back. Probably a good 2 minute error.
5. Good leg. R of the cliff, worked my way across the marshy ground in the vicinity of the intermittent trail, up the notch in the hill and straight in. Nellie and a couple of others were a bit ahead of me there. At that point, I apparently punched the stop button on the watch instead of the lap button, noticed the time, 35:59.
6. Fairly straight, but not as straight as the track shows. A little left to go L of the cliff halfway there and up that little slot. Could see the knoll with the boulder on it that lies 30M in front of the control, so easy from there. When I arrived and punched the split, saw it was still 35:59, so started the watch again, punched a split again. Generally pretty bummed about screwing up the time.
7. S, next to the marsh, below the big hill, but still thinking about the watch mistake. Stopped too soon and went hunting in the cliffs to my R, wandered a bit and then headed S where I saw the flag. Probably squandered a minute and a half. I saw Nellie heading S, thought he was going to the finish, but apparently he had missed it and would need to return.
F Generally SE, intending to hit the marsh and go S to the powerline and in, but there were some dogs near the marsh and I just went across to get away from them and up and over a completely unnecessary hill. Dumb. Anyway, another 2 minutes maybe going over the hill and avoiding easy trail.

Took me a while to hit on the way to recover the lost time segment. I figured it was in the vicinity of 3:30 or so, or maybe 4, but couldn't tease it out of the garmin track in AP, or the .gpx file. When I quick-routed the map, though, QR had it: 3:45. Nice.

Saturday Jan 13, 2018 #

11 AM

Running 37:39 intensity: (5:01 @0) + (37 @1) + (57 @2) + (18:18 @3) + (12:46 @4) 2.62 mi (14:23 / mi) +145m 12:16 / mi
ahr:140 max:159 slept:5.0 weight:168.6lbs shoes: 2011 icebugs

Snow is all gone on top, maybe an inch left in the woods, a little crunchy, a little slippery, a little wet. Nice day, brilliant blue sky, cooling off rapidly.
1 PM

Gym 40:00 [1]

Weights in the gym with Rhonda, including deadlifts and squats, DB bench presses, etc.

Friday Jan 12, 2018 #

Note
slept:5.0 weight:167.6lbs

Low energy today. Kept finding awfully good excuses not to do anything strenuous.

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