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Training Log Archive: Charlie

In the 7 days ending Dec 7, 2014:

	activity	#	time	miles		km		+m	load
	Gym	6	4:25:00						795.0
	Hike	1	1:45:00	3.11	(33:48)	5.0	(21:00)		315.0
	Orienteering	2	1:08:10	4.29	(15:52)	6.91	(9:52)	227	261.3
	Running	1	45:56	3.99	(11:31)	6.42	(7:09)	50	119.4
	Rowing Machine	3	44:16	6.21	(7:07)	10.0	(4:26)		132.8
	Total	13	8:48:22	17.61		28.33		277	1623.5
	[1-5]	13	8:48:18
averages - sleep:6.6 weight:163.5lbs

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Sunday Dec 7, 2014 #

8 AM

Gym 30:00 [3]

Post night-o class with Rhonda and some of the overnight folks, Jeff and Judy, J-J, Giovanni and Katia, Gail, Misha. Followed by an impromptu pull-up competition, won by Misha with approximately 11.

Saturday Dec 6, 2014 #

Event: RHINO 7

7 AM

Gym 30:00 [3]
slept:6.75 weight:165lbs

Usual series, with Rhonda

9 AM

Orienteering 34:20 3.41 km (10:04 / km) +91m 8:53 / km
ahr:154 max:195 shoes: 2011 icebugs

RHINO course with Sassy. Stopped to open some gates, although they are easy enough to run around.

11 AM

Rowing Machine 22:14 [3] 5.0 km (4:27 / km)

This was pretty challenging, perhaps because of doing it more or less right after running. Good news is that this is probably the best my forearm has liked rowing in quite a while.

Friday Dec 5, 2014 #

5 AM

Gym 1:00:00 [3]
slept:7.0 weight:163lbs

Rhonda's morning class

2 PM

Hike 1:45:00 [3] 5.0 km (21:00 / km)
shoes: 2011 icebugs

Setting out the controls, part with R, all with S. World class terrain.

Thursday Dec 4, 2014 #

10 AM

Orienteering 33:50 3.5 km (9:40 / km) +136m 8:06 / km
ahr:147 max:167 slept:7.0 weight:164.2lbs shoes: 2011 icebugs

Run around the RHINO course with Sassy. About 2" of crusty snow still in the woods, but footing is fine, especially with icebugs. I think it would be fine with sneakers, too. Earlier this morning I was out for an hour with loppers, cleaning up some stuff that had broken, removing a little laurel, checking for any major deadfall. Yesterday I got the chainsaw out for one old snag that had toppled most of the way across a trail and cleaned it up. Things look ok.

2 PM

Running 45:56 3.99 mi (11:31 / mi) +50m 11:05 / mi
ahr:133 max:161 shoes: 2014 Hoka Stinsons

With Rhonda from PV. Seriously tied up along the R side and low back.

5 PM

Rowing Machine 13:36 [3] 3.0 km (4:32 / km)

seemed sort of hard, especially on my bony butt