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Training Log: Charlie

In the last 7 days:

activity # timemileskm+m
  Gym6 3:24:00
  Hike3 3:15:38 10.59(18:28) 17.04(11:29) 245
  Running3 1:59:24 9.34(12:47) 15.03(7:57) 211
  Rowing Machine3 30:06 4.23(7:07) 6.8(4:25)
  Total15 9:09:08 24.16 38.88 457
  [1-5]15 9:08:42
averages - sleep:6.9 weight:162.5lbs
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SaSuMoTuWeThFr

Thursday Oct 29 #

7 AM

Gym (Weights) 1:00:00 [3]
slept:7.0 weight:162.2lbs

Pretty easy session, some squats, bulgarian squats, a little shoulder work with dumbbells, light deadlifts, bands. Not at my sparkiest. I've had a sore neck now for 6 weeks, and while some of the symptoms have calmed down, I'm still vulnerable to the occasional piercing headache in the middle of the night. That kept me up for an hour or so around 1:30-2:30 while I was waiting for the ibuprofen to take the edge off it.
2 PM

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

Including 4 pickups to the low 1:40s to prep for what was next.

Rowing Machine 1:00 [3] 0.31 km (3:17 / km)
shoes: 2012 merrell trail glove

After about 5 minutes to stop panting. Didn't really expect to get near 300. Last time I did this workout was 4 years ago and I did 306 then. I thought 290 would be pretty good, but got going and within a few strokes I was at a 1:36 pace. Held that until about 210 meters, then gradually losing ground. Last 3 strokes were at 1:39, 1:40 and 1:41. Pretty gassed, but quick recovery from such a short effort.

Wednesday Oct 28 #

2 PM

Running 33:52 intensity: (13 @1) + (4:17 @2) + (9:10 @3) + (19:38 @4) + (34 @5) 2.56 mi (13:14 / mi) +68m 12:13 / mi
ahr:144 max:176 slept:7.5 weight:161.8lbs shoes: 2020 White Gel Kayanos

A good outing, 2nd lap faster than first, which doesn't happen much anymore. If I can make myself run a bit even a few times a week, things may get better.
4 PM

Gym (Yoga) 21:00 [3]

Tuesday Oct 27 #

6 AM

Gym (Yoga) 21:00 [3]
slept:6.25 weight:161.2lbs

7 AM

Gym (Weights) 1:00:00 [3]

In the gym with Eric. He is going pretty easy on me, although I am feeling not too bad these days. So a few rounds of deadlifts, some stepups, pushups on the BOSU, lots of band work, and finished with planks on the back of the BOSU. A bit wobbly with those.
4 PM

Rowing Machine 10:56 [3] 2.5 km (4:22 / km)
shoes: 2012 merrell trail glove

2000 warm-up piece with a few pickups to get the muscles warmer, then a 2 or 3 minute break and a test 500 piece, first time in a while.

2000 was 9:08.1
500 was 1:48.0, good for 13th out of 74 in 70-79 lightweights. Better than I expected, but I was certainly losing it at the end. A good solid effort.
Turns out that it was the same time I had posted in last year's season, but did it at the end of March.

Split times per 100M:
1:51.0
1:46:0
1:46.5
1:47.5
1:48.5

Monday Oct 26 #

10 AM

Hike 33:36 intensity: (18:47 @1) + (12:57 @2) + (1:37 @3) + (15 @4) 1.42 mi (23:40 / mi) +41m 21:42 / mi
ahr:109 max:156 slept:6.75 weight:162.6lbs shoes: 2020 White Gel Kayanos

Hike 55:45 intensity: (2:43 @1) + (45:21 @2) + (6:58 @3) + (10 @4) + (33 @5) 3.39 mi (16:27 / mi) +68m 15:29 / mi
ahr:122 max:175 shoes: 2020 White Gel Kayanos

4 PM

Rowing Machine 8:56 [3] 2.0 km (4:28 / km)

Sunday Oct 25 #

9 AM

Hike 1:19:46 intensity: (22 @0) + (9:39 @1) + (14:56 @2) + (30:24 @3) + (13:30 @4) + (10:55 @5) 4.51 mi (17:41 / mi) +97m 16:35 / mi
ahr:135 max:172 slept:6.5 weight:163.4lbs

With Rhonda at the lake.
2 PM

Gym (Yoga) 21:00 [3]

4 PM

Running 10:41 intensity: (19 @2) + (42 @3) + (9:38 @4) + (2 @5) 0.82 mi (13:02 / mi)
ahr:149 max:162 shoes: 2020 White Gel Kayanos

Was planning on 4 or 5 hospital loops on a 5:15. Lock, but midway through the second wasn’t feeling it. Stopped at 2. 4:41, 4:33.

Saturday Oct 24 #

8 AM

Hike 26:31 intensity: (4 @0) + (23:22 @1) + (2:29 @2) + (36 @3) 1.27 mi (20:53 / mi) +39m 19:04 / mi
ahr:104 max:124 slept:7.5 weight:163.8lbs

10 AM

Running 1:14:51 intensity: (15 @1) + (1:48 @2) + (10:02 @3) + (31:39 @4) + (31:07 @5) 5.96 mi (12:33 / mi) +143m 11:41 / mi
ahr:157 max:178 shoes: 2020 Blue Gel Kayanos

Had intended to do my standard McLean GR 5-mile loop, but was thinking about other things, thought I had already made a left and took the next right, but I hadn't made the left yet, and the next thing I knew I was up at the gate by Canton Rd, so backtracked a few steps and took the yellow trail to the entrance at the Rte 10 side and then back on schedule. Seems to have added about a mile. A successful outing nonetheless.
2 PM

Gym (Yoga) 21:00 [3]

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