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Training Log Archive: Charlie

In the 7 days ending May 21, 2016:

activity # timemileskm+m
  Gym5 4:55:00
  Orienteering3 2:17:33 7.97(17:15) 12.83(10:43) 46410 /14c71%
  cycling2 1:51:07 24.9(4:28) 40.06(2:46) 534
  Rowing Machine4 36:34 4.97(7:21) 8.0(4:34)
  Hike1 25:00 1.68(14:53) 2.7(9:15) 26
  Total15 10:05:14 39.52 63.6 102410 /14c71%
  [1-5]15 9:55:32
averages - sleep:6.4 weight:162.4lbs

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Saturday May 21, 2016 #

7 AM

Note

Birding excursion with the New Hartford Land Trust this morning, and a particularly knowledgeable leader. I was surprised to see how many people showed up for this, 25 or so. That was a bit too many for us, and too slow moving. Not that there weren't a lot of birds. Among many others we saw rose-breasted grosbeaks, scarlet tanagers, black throated blue warblers, northern and Louisiana waterthrushes, goldfinches, a veery, and many of the more usual suspects, titmouse, chickadee, robin, etc.

An hour was enough. I am more inclined to start doing some of this on my own, or in a much smaller group.
2 PM

Rowing Machine 8:41 [3] 2.0 km (4:21 / km)
slept:6.5 weight:162.4lbs

My back felt quite a bit less vulnerable today. Out of breath at this rather modest pace, though. Practice, practice.

Friday May 20, 2016 #

5 AM

Gym 55:00 [1]
slept:6.5 weight:163.4lbs

Rhonda's morning class
8 AM

Rowing Machine 9:06 [3] 2.0 km (4:33 / km)

3 PM

Note

Went to see the back doc for a follow up. The injection I had seemed to have helped, but not enough, and I am going to have another one, one joint lower.
5 PM

cycling 56:53 intensity: (2:21 @0) + (1:36 @1) + (40 @2) + (4:17 @3) + (10:50 @4) + (37:09 @5) 12.63 mi (4:30 / mi) +307m 4:11 / mi
ahr:165 max:226

Noodling around W Simsbury. Back complaining vigorously, today on the R side. A mystery.

Thursday May 19, 2016 #

6 AM

Gym 1:00:00 [1]
slept:7.0 weight:162.4lbs

working out with Eric. Core and stretching.
12 PM

Rowing Machine 9:14 [3] 2.0 km (4:37 / km)

Pretty successful, but it wouldn't be a good idea to try to go faster at this point.

Wednesday May 18, 2016 #

5 AM

Gym 1:00:00 [1]
slept:6.0 weight:162.2lbs

Rhonda's morning class.
9 AM

cycling 54:14 intensity: (2:46 @0) + (13:04 @1) + (34:07 @2) + (3:43 @3) + (34 @4) 12.27 mi (4:25 / mi) +227m 4:11 / mi
ahr:116 max:148

with Rhonda and Lindsay from PV. Lindsay is training for a triathlon, and Rhonda cooked up a cycling and running workout. Cycling was ok, although I was tired and struggling to keep up. Running wasn't happening.
10 AM

Hike 25:00 intensity: (29 @0) + (19:22 @1) + (5:09 @2) 1.68 mi (14:53 / mi) +26m 14:12 / mi
ahr:102 max:127

This was going to be running, but after not very far it was apparent that it was too painful, so R& I walked for a bit, and then I really needed just to turn around, so Lindsay ran about 5 miles and Rhonda about 3 or so, and I limped back to the car.
1 PM

Note

Feeling quite a bit better after some rolling and especially 15 or 20 minutes in the hot tub.

Tuesday May 17, 2016 #

6 AM

Gym 1:00:00 [1]
slept:5.5 weight:162.2lbs

working out with Eric. Gradual improvement, but a glacially slow process.
5 PM

Orienteering 18:28 intensity: (1:43 @0) + (6 @1) + (19 @2) + (5:09 @3) + (9:32 @4) + (1:39 @5) 1.98 km (9:20 / km) +69m 7:57 / km
ahr:148 max:175

The shorter of Phil's two sprint courses at Mt Tom. Nice group: Phil, Ken, George and two friends of Phil's.
6 PM

Orienteering 29:27 intensity: (2:23 @0) + (1 @1) + (57 @2) + (5:14 @3) + (15:34 @4) + (5:18 @5) 2.88 km (10:13 / km) +98m 8:44 / km
ahr:151 max:175

After a short break, the longer sprint. This included some time putting streamers back up at 1 and 4. 6 was a forked control, and I took the R fork, consistent with my skip of 7, since this was a sprint designed under billygoat rules. My skip of 7 was apparently a better choice than Phil's 9. He was even with me at 4, and a fair bit ahead at 6, but I finished in front of him.

Then a post-training social hour with the group at the Northampton Brewery and home rather late.

Monday May 16, 2016 #

5 AM

Gym 1:00:00 [1]
slept:5.0 weight:162lbs

Rhonda's morning class.
3 PM

Rowing Machine 9:33 [3] 2.0 km (4:47 / km)

Taking it slow and easy. Mostly averaging 22SPM, and not pulling hard. The back held up fine, but it feels vulnerable, like going any faster would put it at risk. It is generally feeling better than since Feb 1, but still really weak.

Sunday May 15, 2016 #

7 AM

Note

AOWN: Close call on the dog walk this morning. A rather large porcupine was on the trail and skedaddled up a tree (or maybe the operative phrase is meandered). I'm sure he was going pretty fast for a porcupine, but it wasn't all that fast. Sassy was pretty exercised, but somehow I talked her out of grabbing it. Maybe she remembers the time she did that before, somewhere around 2010. Not a pretty sight.
10 AM

Orienteering race 1:29:38 intensity: (9:06 @2) + (13:43 @3) + (22:19 @4) + (44:30 @5) *** 7.97 km (11:15 / km) +297m 9:29 / km
ahr:164 max:229 spiked:10/14c slept:8.0 weight:162lbs shoes: 2014 icebugs



Sessions Woods Red course. This was a test, to see if I could jog through a course and come out none the worse for wear. Not speedy, or particularly graceful, but passed the test in that I jogged a fair amount and didn't feel any worse for it. So I consider myself eligible to sign up for the team trials races in 3 weeks.

Rhonda asked how long it would take me and I told her 1:45 if I walked, or 2:00 if I ran, so I did a fair amount better than that, and really 90 minutes was the threshold as far as considering I did ok.

A fair amount of difficulty finding 1. Seems I passed right by it in the young pine thicket, then got into the wrong gully. 2, 3 easy. Took the left route to 4. hesitated a bit before going past the big cliff to the marsh beyond. Cut off the trail too soon for 5 and went R instead of L at first.

Sucked off by an earlier cliff on the way to 6 and had to correct. No more substantial mistakes after that, just got a little off to the R on the way to 8 and again on the way to 12.
12 PM

Note

More AOWN: This is quite a good year for foxes, and there was a pretty healthy, well-fed looking one in the driveway when we got home, and then he ambled across the side field.

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