Training Log Archive: CharlieIn the 31 days ending Jan 31, 2016:
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Sunday Jan 31, 2016 #
11 AM
cycling (Mountain bike) 45:00 [3]
slept:8.25 weight:163.8lbs
At Nassahegon with Zack. No track, as the Garmin battery died before I even started. A little more snow there than at home, but certainly not much. Enough that I slipped out a few times going up hill, but no threatening experiences. Zack is very solicitous of the old man, waits for me, pre-selects the routes we travel.
2 PM
Note
Trying to decide whether to run or to row, nice day, thinking run, but then Zack wanted to cut up a fallen tree for firewood, so that is what we did. And since one thing often leads to another, I filed the chain on the saw before starting out. So we were at it for a bit and the run didn't happen.
4 PM
Rowing Machine 13:21 [3] 3.0 km (4:27 / km)
Not much spark.
Saturday Jan 30, 2016 #
12 PM
Running 40:22 4.06 mi (9:57 / mi) +116m 9:08 / mi
ahr:141 max:176 slept:9.0 weight:163.4lbs shoes: 2014 Hoka Stinsons
From Pleasant Valley, started out with Rhonda, but she was going shorter, and even slower. This was not encouraging. Stride length was short, back a little pinchy. But it's a start. It would be nice to get this up to 3 or 4 times a week.
4 PM
PT exercises 30:00 [3]
Abbreviated session, BOSU goblet squats, ring rows, deadlifts, BOSU push-ups, Bench lunges, GH raises, lat pull downs.
Friday Jan 29, 2016 #
4 PM
Rowing Machine 21:35 [3] 5.0 km (4:19 / km)
slept:5.0 weight:163.8lbs
Something of a struggle. Very tired today after another bad sleeping night.
Thursday Jan 28, 2016 #
6 AM
PT exercises 1:15:00 [3]
slept:4.75 weight:165.8lbs
PT session with Eric, ring rows, core stabilizing on BOSU, GH raises, lat pull downs, planks, BOSU balancing.
2 PM
Running 30:29 4.14 km (7:22 / km) +151m 6:14 / km
ahr:146 max:163 shoes: 2011 icebugs
I'll have to look up the last time I did any running. Anyway, it felt a bit awkward, and maybe like I might be sore later. Not really pushing. Sassy skipped the first loop, but was waiting for me eagerly and went on the second. She is only really good for one loop these days and loses interest in doing two.
OK, it appears to be 3 weeks if I don't count the leisurely trotting at the WCOC winter meeting. Not a very rigorous regimen. Time flies when one is on a negative streak.
OK, it appears to be 3 weeks if I don't count the leisurely trotting at the WCOC winter meeting. Not a very rigorous regimen. Time flies when one is on a negative streak.
Wednesday Jan 27, 2016 #
9 AM
Rowing Machine 21:35 5.0 km (4:19 / km)
slept:5.75 weight:165.4lbs
Included 6 pickups, 3 minutes off, 30 seconds on, at 1:50, 1:46; 1:40; 1:38; 1:39 and 1:40, trying to recover under 2:12 pace each time. Generally the pickups were for 16 or 17 strokes each.
Tuesday Jan 26, 2016 #
7 AM
Note
slept:7.5
A fair amount of beach walking, back and forth from the kite surfing area at 16th st to the inlet and back, and then a pretty bad scare on the way back to the condo. Rhonda was in the crosswalk going across A1A when a guy accelerated through it, just barely missed her. All''s well that ends well, but doubtful she would have survived if he'd hit her.
C • Gulp! 11
Monday Jan 25, 2016 #
Note
slept:7.25
Flight home through BWI was cancelled. Earliest available tomorrow afternoon. We had the same problem last year when we came to FL. Tiresome.
2 PM
Note
Stroll around Secret Woods Nature Center with Rhonda, Dave and Alicia. Very nice small place, with an extensive boardwalk.
Sunday Jan 24, 2016 #
9 AM
Gym 1:15:00 [1]
slept:6.0
Free yoga class next to the beach, very stretchy, really good class led by the lovely Juliana, sort of a promo for her studio, gives the free class every Sunday morning.
11 AM
cycling 2:35:24 20.97 mi (7:25 / mi) +1m 7:25 / mi
ahr:90 max:139
Noodling around some of David's haunts in Deerfield, Pompano and Lauderdale. Not the kind of riding I generally find appealing, primarily along high traffic roads. Cold, in the 40s. Rented the bike in Deerfield Beach, but then returned it by car as it was getting late.
Saturday Jan 23, 2016 #
7 AM
Note
slept:8.5
Walking on the beach at Pompano with Dave and Rhonda, very pleasant sunrise, watching the beach graders, who do quite a nice job.
Friday Jan 22, 2016 #
4 AM
Note
slept:4.5 weight:165lbs
Put the plow on in case Zack has to deal with snow this weekend, and took the dog for a pleasant walk in the woods, plenty of moonlight, nice morning.
Thursday Jan 21, 2016 #
7 AM
Rowing Machine 8:47 [3] 2.0 km (4:24 / km)
slept:7.0 weight:163.8lbs
warming up for PT session with Eric. Not pushing it.
PT exercises 1:00:00 [3]
Session with Eric, including deadlifts and BOSU pushups, GH raises and pull downs, ring rows and weighted bench bridge thrusters, planks. After a bit of balancing and stretching on my own.
1 PM
Note
Had to feed the cats two pills each for intestinal parasites, which seem to be reasonably easy to acquire if one eats enough raw mice. Not for the faint of heart. These are powerful animals and they don't like pills, and are not easily fooled by the kind of thing that would fool a dog, namely putting them in food. The technique used involved swaddling them in a towel to hold their feet, then prying the mouth open with a gloved hand and jamming the pill in there. Since that didn't seem to do the trick, I squirted some water in there with a turkey baster. Eventually Moe swallowed both his assigned pills, although it was a pretty exciting experience. Leggy is much harder to work with. He escaped the towel a few times, put up a lot more resistance at every phase of the operation. Sunk his teeth into my gloved hand a few times pretty far. It would not have been pretty to have a bare hand in there. All accomplished, though, and don't particularly want to do this again.
Wednesday Jan 20, 2016 #
5 AM
Gym 1:00:00 [1]
slept:7.0 weight:165.8lbs
Rhonda's morning class, Sheryl and Karen in attendance.
Posted my maps from Sunday.
Posted my maps from Sunday.
10 AM
Rowing Machine 21:14 [3] 5.0 km (4:15 / km)
5K, started off slower, 21SPM most of first 2000, gradually picked up. Splilts pace:
2:12.0
2:09.8
2:08.3
2:06.5
2:00.2
2:12.0
2:09.8
2:08.3
2:06.5
2:00.2
4 PM
Note
Start of the new semester, class on 20th century Italian literature, 4:30-7:00 pm Wednesdays. Interesting group, 1 undergrad, 2 masters candidates and 4 of us older folks. I think this may be fairly demanding. Both of the masters candidates grew up in Sicilia.
Tuesday Jan 19, 2016 #
Note
Hard night. Awakened by some real Medicine Bow winds that got dislodged where they belong and swooped in to terrorize the unaccustomed. Too much howling to get back to sleep, although I managed a short nap on the couch on the downwind side of the house.
7 AM
Note
Took a dog loop walk with R&S in the bracing cold and wind. Interesting indeed to see the mountain laurel, so brash and arrogant in milder times, curled up in little balls, hiding behind rocks. If this keeps up it may get uprooted and tumble-weeded away.
12 PM
Rowing Machine 21:22 [3] 5.0 km (4:16 / km)
slept:6.0 weight:167.6lbs
Monday Jan 18, 2016 #
12 PM
Rowing Machine 13:12 3.0 km (4:24 / km)
slept:8.0 weight:165lbs
Warm-up, including 4 pickups at increasing speed
Rowing Machine 1:00 [5] 0.32 km (3:10 / km)
1 minute time trial. Very hard. Maintained a 1:32 pace for the first half, but it gradually slipped away, 1 second at a time, until I was at 1:39 by the last stroke. There were about 45 strokes involved. 316 meters, 8th of 45 in age group. Overall average pace 1:34.9.
3 PM
PT exercises 45:00 [3]
squats, BOSU goblet squats, DLs, ring rows, GHRs, lat pull downs, bench lunges, BOSU pushups, and one set of ring dips (5).
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)
Sunday Jan 10, 2016 #
12 PM
Rowing Machine 21:45 [3] 5.0 km (4:21 / km)
slept:8.0 weight:163.4lbs
Tried Clark's workout from a week or so ago, stroke page was 25-22-20-23-26 by 1000 segments. Pretty steady pace, except last 1000 was about 5 seconds faster than the earlier ones.
1 PM
PT exercises 1:00:00 [3]
Out in the gym, bridges, weighted bench bridges, glute ham raises, bench lunges, squats, deadlifts, ring rows, ring dips.
Saturday Jan 9, 2016 #
12 PM
Rowing Machine 8:34 [3] 2.0 km (4:17 / km)
slept:7.75 weight:163.2lbs
Warming up for an assault on my 2K seasonal time. Included 4 pickups. Zack was watching, thought I was going too hard for a warm-up. I invited him to do his warm-ups his way.
Another unsettled sleeping night, one of several in a row. Woke up again around 11:45, awake for an hour or so, and woke a few other times for shorter periods.
Another unsettled sleeping night, one of several in a row. Woke up again around 11:45, awake for an hour or so, and woke a few other times for shorter periods.
Rowing Machine 7:57 [5] 2.0 km (3:59 / km)
I was a little anxious about this, felt a little off, lower legs a little wobbly, but started more or less ok, aiming for 7:50, and just under at halfway, but at about 750 to go got increasingly uncomfortable and at 640 just lost it, paddled at about 230 for several strokes, then tried to get it together. With 500 to go I could see I could still be under 8, so picked it up again. Still, 20 seconds better than last time, and moved up to 47th out of about 190+/- in my age and weight class, top 25 %. So ok.
Splits 1:56.2, 1:58.3, 2:05.2, 1:57.2, Total 7:56.9.
Splits 1:56.2, 1:58.3, 2:05.2, 1:57.2, Total 7:56.9.
1 PM
Note
Zack was hot to get some firewood, so we headed out to survey a downed oak tree he's had his eye on. Bucked up enough of the tree to fill the Polaris bed, then split and stacked it. The whole operation ended up taking close to 3 hours, and pretty much consumed the rest of my energy and any remaining limberness in my back.
Friday Jan 8, 2016 #
3 PM
Running 56:23 5.19 mi (10:52 / mi) +191m 9:45 / mi
ahr:142 max:167 slept:5.75 weight:164.2lbs shoes: 2011 icebugs
Thought it might be icy, but mostly clear trails as it turned out. I felt like I was clipping along, but the time shows that I wasn't going as fast as I thought I was. Cold-ish, damp, felt like maybe the weather is changing. L quad is pretty inflamed, a common problem lately.
Not as popular a spot today as last time. Only saw 2 people and zero dogs. Both walkers, but alas, not Walkers.
Not as popular a spot today as last time. Only saw 2 people and zero dogs. Both walkers, but alas, not Walkers.
7 PM
Rowing Machine 8:56 [3] 2.0 km (4:28 / km)
Easy, slow pace, mostly 21 SPM.
Thursday Jan 7, 2016 #
6 AM
PT exercises 1:00:00 [3]
slept:8.5 weight:164.6lbs
Exercise session with Eric, mostly core, lots of planks, bridges, ball walk outs, weighted bridges, etc.
8 PM
Rowing Machine 8:24 2.0 km (4:12 / km)
On the verge of heading upstairs, but I seem to be rowing every day this year so far, so a short session, just to keep my hand in. Included 3 spaced-out 100M pickups at 1:48, 1:43 and 1:41, and pulling the last minute at about 1:55. So pretty good.
Wednesday Jan 6, 2016 #
4 PM
Running 33:32 2.61 mi (12:51 / mi) +70m 11:52 / mi
ahr:135 max:150 slept:7.0 weight:165.8lbs
Two loops, first one with the sliding Sassy. Somehow the watch didn't start the first lap, so I doubled up the time, as the pace was about the same. Easy.
7 PM
Rowing Machine 9:11 [3] 2.0 km (4:36 / km)
Sluggish, plus lost about 12-15 seconds untangling myself from the footstraps to change the damper setting back to 4. Seems like one of the mice around here changed it to 10.
Tuesday Jan 5, 2016 #
6 PM
Rowing Machine 8:43 [3] 2.0 km (4:22 / km)
slept:7.0 weight:164.6lbs
Long day. House chores in the AM, then took off for RI around 7:30, home at 5:45. I had a lot of plans for rowing and weights taking shape in my head, but by the time I got home I was not feeling it at all. Then I thought maybe I would do a 2K warm-up and then an assault on my very soft 2K time, but again it was way too much effort to even think about, so just the 2K warm-up, including 3 100 M sprints at 1:53, 1:49 and 1:44, evenly spaced throughout. Maybe tomorrow.
However, I am also facing the flip side of having had almost no useful employment in December. All the Massachusetts small group health rate filngs are in this week, a lot of RI activity on several fronts, and claim reserves work for an insurance company client, so now I need to put my nose to the grindstone for a couple of weeks.
However, I am also facing the flip side of having had almost no useful employment in December. All the Massachusetts small group health rate filngs are in this week, a lot of RI activity on several fronts, and claim reserves work for an insurance company client, so now I need to put my nose to the grindstone for a couple of weeks.
Monday Jan 4, 2016 #
Note
Day 2 of the mice being free to play. One of the challenges is trying to manage all the food Rhonda left for us. Really not possible to eat it all in just one week. The problem escalated this morning when three of the yoga girls showed up with dinners for us to tide us over in Rhonda's absence. Now the situation is approaching critical. Seems like some things will end up in the freezer.
9 AM
Rowing Machine 21:40 [3] 5.0 km (4:20 / km)
slept:7.0 weight:165.6lbs
Tried one of chitown's workouts, aiming for a stroke pace of 26 for the first 1000, then 24,22,24,26. Slowed it down a bit more than that, so I ended up with 26, 23, 21, 23, 26. Close enough. Mostly at a 2:12-2:11 pace, but picked it up a bit in the last 1000 to sneak under 21:40 at 21:39.9. Before long, some day when I am feeling more spunky than today, I will try for a new best time for the year. I think the time I have posted so far for this year is pretty soft: 21:13.9.
Concept 2 keeps the ranked times since 2002, and I had posted times for 5K in the years 2005-2008, and in 2011-2016. Last time I was under 21 was in 2012, and that time seems feasible to me: 20:47.5. Best time in the log is from 2005 - 20:06.6. That seems unlikely now.
Concept 2 keeps the ranked times since 2002, and I had posted times for 5K in the years 2005-2008, and in 2011-2016. Last time I was under 21 was in 2012, and that time seems feasible to me: 20:47.5. Best time in the log is from 2005 - 20:06.6. That seems unlikely now.
4 PM
Running 32:03 2.72 mi (11:46 / mi) +142m 10:08 / mi
ahr:142 max:159 shoes: 2011 icebugs
Icy, cold. Nice conditions. Sassy came for one loop, but really wasn't enjoying it much, as she didn't seem to have brought her icebugs.
Sunday Jan 3, 2016 #
12 PM
PT exercises 45:00 [3]
slept:7.0 weight:164lbs
Abbreviated session after a lot of stretching and rolling earlier. Squats, deadlifts, ring rows, marching bridges, glute ham raises, and a few ring dips, which I haven't done in quite a long time.
2 PM
Rowing Machine 22:38 [3] 5.0 km (4:32 / km)
Just easy while I was watching the Patriots, mostly in the 2:16 range or so, and not really watching the monitor. I did notice that at the end of the James White run to set up the touchdown that I was at 1:56, without actually realizing I was doing it.
Saturday Jan 2, 2016 #
Note
I was thinking about a trip to Forest Park, but woke up with some pretty good knots to work out, and decided it wouldn't be that enjoyable to get all tied up in the first mile. I spent an hour or so massaging them with the roller and stretching, and felt quite a bit better.
10 AM
Rowing Machine 21:55 5.0 km (4:23 / km)
slept:8.5 weight:164lbs
Thinking about another assault on 100M, not sure if I may have left my race here. 5 10-stroke pickups, on the 4 minute marks. Top speeds 1:44, 1:37, 1:36, 1:35, 1:45, and then hustled a bit to finish under 22.
Rowing Machine 18 [5] 0.1 km (3:00 / km)
After a short break, another 100M try, and a 0.3 improvement at 18.2, getting me up to equal 9th out of 55 in age/weight group. Mostly traveling at 1:29, but it takes several strokes to get there, and I think working on my start would improve my performance by a bit. My first stroke was almost all arms and back. That can't be right. Average stroke pace as measured by the monitor was 42.
11 AM
Note
Dog walk with R&S, crusty snow, icebugs. Amazing how much better I felt after all the rolling, stretching and rowing.
1 PM
Note
A rather lengthy laurel wrangling session, while Sassy dug holes. Trying to open up a few areas that have been very hard to get to.
Friday Jan 1, 2016 #
9 AM
Rowing Machine 8:51 [3] 2.0 km (4:26 / km)
slept:5.5 weight:166.8lbs
Warming up for my weekly session with Eric. He came today instead of yesterday because of the icy driveway.
10 AM
PT exercises 1:00:00 [3]
PT session with Eric. Squats, DLs, RDLs, ring rows, planks and bridges