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Training Log: Charlie

In the last 7 days:

activity # timemileskm+m
  Hike3 3:50:50 11.39(20:15) 18.34(12:35) 602
  Kayak3 2:53:46 9.02(19:16) 14.52(11:58) 118
  Gym5 1:35:00
  Running1 17:13 1.29(13:19) 2.08(8:16) 93
  Total12 8:36:49 21.71 34.94 813
  [1-5]10 5:43:57
averages - sleep:6.9 weight:166.3lbs
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Wednesday Aug 23 #

9 AM

Gym 10:00 [3]
slept:6.5

5 x 12 dumbbell bench presses. moved up to 25s, which was ok on the shoulder, but a little back tweak getting up from the last set. 8 ring pullups.

After a bunch of the usual back and leg stuff. cat and cow, hydrants, bird dogs (on knee only for down leg), leg lifts, all with ankle weights, stretching, rolling,

Tuesday Aug 22 #

6 AM

Gym 1:00:00 [3]
slept:6.25 weight:166lbs

In the gym with Eric. Seemed like we got more things in today. Usual stretching, then deadlifts, then rounds of BOSU pushups and one-leg get ups from the bench, and then another double set of one leg TRX rowing and GH raises, finally some planks and press ups and ball stretching.
10 AM

Kayak 39:15 [0] 2.69 km (14:36 / km) +18m 14:08 / km

Northwestern cove of Lake McDonough, often a better spot for wildlife, but not today. Just paddling along the edge and looking.

Monday Aug 21 #

5 PM

Gym 10:00 [3]
slept:7.0 weight:166.4lbs (rest day)

10 ring pullups, 6x12 dumbbell bench presses, 7 ring pullups.

Sunday Aug 20 #

7 AM

Hike 1:49:18 intensity: (3:26 @0) + (1:34:02 @1) + (11:50 @2) 6.03 mi (18:08 / mi) +309m 15:38 / mi
ahr:98 max:128 slept:7.75 weight:165.4lbs shoes: 2014 gel kayano

With Rhonda and Sassy, on the woods road west of Lake McDonough. Let Sassy swim a few times. Looked over the old Goose Green swimming area and Braille trail, now in decline, fenced off for some time. 15-20 years ago I used to see people swimming there.
12 PM

Kayak 50:43 intensity: (9:48 @0) + (40:55 @1) 2.79 mi (18:11 / mi) +96m 16:25 / mi
ahr:91 max:108

In the kayak, with Rhonda

Saturday Aug 19 #

7 AM

Hike 1:12:32 intensity: (9:33 @0) + (47:56 @1) + (14:36 @2) + (27 @3) 3.76 mi (19:16 / mi) +293m 15:31 / mi
ahr:100 max:134 slept:6.75 weight:167.4lbs shoes: 2014 gel kayano

With Rhonda around the neighborhood, then picked up Sassy for a dog loop. Humid, but otherwise fine.

The g is under some serious assault after 4 dinner parties in 5 days. It seems to be birthday week.
11 AM

Kayak 1:23:48 intensity: (1:00:48 @0) + (23:00 @1) 4.56 mi (18:23 / mi) +4m 18:20 / mi
ahr:82 max:96

At Stanclift, with Rhonda, relaxed pace. Saw a head sticking up out of the water and approached to see a very large snapping turtle swim away, the water clear enough to watch him swimming. Very nice. Also a cormorant, lots of songbirds, a few shorebirds, lots of dragonflies. Not very windy this morning.
4 PM

Hike 49:00 [0] 1.6 mi (30:37 / mi)
shoes: 2014 gel kayano

With R, Z and S, a little walking, a little swimming. Maybe the first time Sassy has gone swimming with us. She is used to swimming herself, but seemed a little perplexed by Zack and me being in the water too.
5 PM

Gym 10:00 [3]

9 ring pullups, 5x12 dumbbell bench presses, 7 ring pullups

Friday Aug 18 #

9 AM

Gym 5:00 [1]

4x12 dumbbell bench presses, 8 ring pullups. Shoulder maybe a little better.
4 PM

Running 17:13 intensity: (1:02 @0) + (20 @1) + (4:11 @2) + (11:40 @3) 2.08 km (8:16 / km) +93m 6:46 / km
ahr:131 max:142 slept:7.0 weight:166.2lbs shoes: 2014 gel kayano

One dog loop, very humid. Not as stiff today, but the legs were feeling tired. Thinking about bears on the way around, since there have been two sightings of the big guy this week right on the path I was running.

Just to keep me in practice, I saw another large bear in Avon today, walking through the parking lot at my doctor's office. A city bear, I guess, feeding on dumpsters rather than on defenseless peach trees.

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