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Training Log: Charlie

In the last 7 days:

activity # timemileskm+m
  Gym3 2:11:00
  Hike1 40:00 2.5(16:00) 4.02(9:57)
  Rowing Machine2 17:19 2.49(6:58) 4.0(4:20)
  Total6 3:08:19 4.99 8.02
  [1-5]5 2:28:19
averages - sleep:6.8 weight:165.4lbs
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Sunday Oct 22 #

7 AM

Hike 40:00 [0] 2.5 mi (16:00 / mi)
slept:7.5 shoes: 2014 gel kayano

Hoofing it around Nassau Bay with Rhonda, reflecting on the nice shorebirds from yesterday, lots of sanderlings, semi-palmated plovers, willets, a few piping plovers, a ruddy turnstone, and then we looked up to see a black-crowned night heron on a wire. Not typical Ratlum birds.
11 AM

Gym 11:00 [3]

NY Times 9 minute workout with Rhonda at her mom’s house. 9 exercises, 1 minute each, 2 one minute breaks.

Saturday Oct 21 #

Note
slept:6.5

Spent the day at the beach in Surfside, west of Galveston at the beach house Rhonda’s brother Mike rented. Some swimming, some beach walking. Jess, Jonathan and Cooper also came, and a fairly good sized family gathering.

Friday Oct 20 #

2 PM

Rowing Machine 8:42 [3] 2.0 km (4:21 / km)
slept:6.75 weight:166lbs

Thursday Oct 19 #

7 AM

Gym 1:00:00 [3]
slept:7.0 weight:165.8lbs

In the gym with Eric, lots of rolling and stretching, then deadlifts and goblet squats, with a bit more weight (he is pretty cautious). It all went quite well, and I actually felt a bit more lively in the legs the rest of the day.
3 PM

Note

Brief swim in Lake McDonough with Zack and Sassy. Pretty sparkling day, although a little breezy at the lake.

Wednesday Oct 18 #

11 AM

Rowing Machine 8:37 [3] 2.0 km (4:19 / km)
slept:8.0 weight:164.8lbs

First time in a while. Legs felt tired, arms felt weak, but back was solid. Nice. The rest will come.

Splits: 2:12.3, 2:10.8, 2:09.7, 2:04.5

Tuesday Oct 17 #

6 AM

Gym 1:00:00 [3]
slept:5.0 weight:165lbs

In the gym with Eric. Deadlifts, goblet squats, TRX pushups, TRX rowing, usual stretching.
4 PM

Note

L shoulder pretty tender, figured I had strained it with 4 sets of pushups, but then later I remembered the flu shot I had today. A more likely explanation.

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