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Training Log Archive: Charlie

In the 7 days ending Nov 3, 2014:

activity # timemileskm+m
  Gym5 3:40:00
  cycling1 1:40:43 4.73(21:18) 7.61(13:14) 158
  Hike1 1:30:34 5.04(17:59) 8.11(11:10) 208
  Orienteering2 40:00 3.73(10:43) 6.0(6:40) 113
  Running1 31:46 2.56(12:25) 4.12(7:43) 115
  Rowing Machine1 8:40 1.24(6:58) 2.0(4:20)
  Total11 8:11:43 17.3 27.84 594
  [1-5]11 8:08:54
averages - sleep:6.8 weight:162.1lbs

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Monday Nov 3, 2014 #

5 AM

Gym 1:00:00 [3]
slept:7.5 weight:161.6lbs

Rhonda's morning class.

Sunday Nov 2, 2014 #

9 AM

Orienteering race 15:14 intensity: (57 @2) + (1:14 @3) + (2:35 @4) + (10:28 @5) 2.06 km (7:24 / km) +37m 6:48 / km
ahr:164 max:212 slept:6.5 weight:161.6lbs shoes: 2011 NB MT840

Sprint A at Bethel schools. Very blustery, sometimes hard to hold the bag still enough to punch.
10 AM

Orienteering 14:43 intensity: (42 @2) + (1:49 @3) + (9:38 @4) + (2:34 @5) 2.27 km (6:29 / km) +47m 5:53 / km
ahr:152 max:176 shoes: 2011 NB MT840

Sprint B. Almost caught Rhonda, who started B when I was starting A.

Orienteering race 10:03 intensity: (11 @1) + (51 @2) + (3:58 @3) + (4:54 @4) + (9 @5) 1.67 km (6:00 / km) +30m 5:31 / km
ahr:143 max:166 shoes: 2011 NB MT840

Sprint C.
2 PM

Note

Set a PR today of sorts, got away from the o-meet at 10:50 after running the three sprints. We had to get home early to get ready for the memorial service this afternoon for my very good friend Art Sweeton, who died a few weeks ago at 101. While he will certainly be missed, one can't complain too much about losing a friend at that age.

Saturday Nov 1, 2014 #

Event: WMOC 2014
 

Note

Lolling about, feeling nappish. Remembered that I had a flu shot yesterday. That would explain it. Maybe better tomorrow.
10 AM

Hike 1:30:34 intensity: (4 @0) + (1:58 @1) + (7:02 @2) + (6:18 @3) + (16:55 @4) + (58:17 @5) 5.04 mi (17:59 / mi) +208m 15:56 / mi
ahr:168 max:221 slept:6.25 weight:162.6lbs shoes: 2011 icebugs

with Rhonda and Sassy at Peoples SF.

Friday Oct 31, 2014 #

5 AM

Gym 1:00:00 [3]
slept:6.5 weight:161.6lbs

Rhonda's morning class
1 PM

Gym 30:00 [3]

Thursday Oct 30, 2014 #

4 PM

Running 31:46 intensity: (8 @0) + (22 @1) + (2:07 @2) + (17:11 @3) + (6:51 @4) + (5:07 @5) 2.56 mi (12:25 / mi) +115m 10:53 / mi
ahr:149 max:212 slept:8.0 weight:162lbs shoes: 2012 Hoka Stinsons

Sassy came along, and was fairly spunky. Sometimes she cuts in front and trips me, but this time she kept moving.

Wednesday Oct 29, 2014 #

9 AM

Gym 30:00 [3]
slept:6.0 weight:163.2lbs

1 PM

cycling (29er) 1:40:43 intensity: (2:37 @0) + (51:16 @1) + (33:16 @2) + (7:44 @3) + (4:09 @4) + (1:41 @5) 4.73 mi (21:18 / mi) +158m 19:17 / mi
ahr:110 max:162

With Zack at Nassahegon, mostly his usual loop, but exploring a few other locations, and stopping to shoot some video of him doing various jumps and otherwise cool moves. Two tumbles, one at the start crossing a log at an angle with not enough speed up, one near the end sticking the front wheel in a hole that was full of leaves, so didn't look like so much of a hole. No real harm done.

Tuesday Oct 28, 2014 #

9 AM

Gym 40:00 [3]
slept:7.0 weight:161.8lbs

usual, plus squats lunges and planks
1 PM

Rowing Machine 8:40 [3] 2.0 km (4:20 / km)

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