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Training Log: Charlie

In the last 7 days:

activity # timemileskm+m
  Hike5 6:59:48 19.05(22:02) 30.66(13:42) 221
  cycling3 3:16:44 36.54(5:23) 58.81(3:21) 627
  Kayak2 1:07:32 3.3(20:28) 5.31(12:43) 7
  Running3 1:05:39 5.43(12:05) 8.74(7:31) 90
  Gym1 1:00:00
  Total12 13:29:43 64.32 103.51 946
  [1-5]12 11:35:09
averages - sleep:7.4 weight:163.9lbs
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Sunday Aug 19 #

8 AM

Hike 1:12:21 intensity: (21:54 @0) + (34:07 @1) + (3:27 @2) + (8:08 @3) + (4:45 @4) 3.03 mi (23:53 / mi) +95m 21:45 / mi
ahr:95 max:155 slept:7.0 weight:165.2lbs

family outing at the lake with Rhonda, Sassy, Jess, Jonathan and Cooper

Kayak 31:30 intensity: (26:35 @0) + (4:27 @1) + (10 @2) + (18 @3) 1.39 mi (22:40 / mi)
ahr:71 max:112

gentle paddle around the NW cove with Francesca while the others were entertaining Cooper.
1 PM

cycling 1:05:17 intensity: (31 @0) + (11:54 @1) + (18:32 @2) + (16:16 @3) + (9:24 @4) + (8:40 @5) 12.42 mi (5:15 / mi) +74m 5:10 / mi
ahr:130 max:192

With Rhonda, thinking about looking for someplace different next time.
5 PM

Running 24:03 intensity: (3 @0) + (2:17 @1) + (7:49 @2) + (12:32 @3) + (1:22 @4) 1.97 mi (12:13 / mi) +2m 12:10 / mi
ahr:127 max:150

Something I've been thinking about since Geoman's exploits in SLC two weeks ago. I wondered if I could do a 400 in 1:36. And the answer was yes, just barely. Went to the Canton track. Warmed up for a mile or so, then three straightaways walking the turns, 25, 23, 22, then walked 200 and did the 400. Saw that things were falling apart between 150 and 200, and the rest was hard, losing steam, but got in in 1:35. A very useful and interesting exercise. Hope I'll do it again. And then walked a lap and called it quits before I hurt myself.

Saturday Aug 18 #

10 AM

Kayak 36:02 intensity: (26:55 @0) + (7:53 @1) + (38 @2) + (36 @3) 1.91 mi (18:52 / mi) +7m 18:38 / mi
ahr:80 max:128 slept:7.5 weight:164.6lbs

Calm and overcast. Just noodling around while Rhonda and Cooper were playing in the water.

Friday Aug 17 #

Event: NAOC 2018
 
7 AM

Hike 1:04:32 intensity: (5:37 @0) + (51:09 @1) + (5:27 @2) + (2:19 @3) 3.47 mi (18:36 / mi) +65m 17:35 / mi
ahr:98 max:122 slept:6.5 weight:163.2lbs shoes: 2014 gel kayano

At Lake McDonough with Rhonda and Sassy. Stopped to field a FaceTime call from Jess and Cooper and then again to throw sticks for the dog.
12 PM

cycling 1:08:31 intensity: (4:02 @0) + (35:24 @1) + (20:09 @2) + (7:00 @3) + (1:53 @4) + (3 @5) 12.35 mi (5:33 / mi) +128m 5:22 / mi
ahr:106 max:163

Thought I might do more, but very little energy. Met up with Rhonda who was walking and we got a call from Zack.

Thursday Aug 16 #

6 AM

Gym 1:00:00 [3]
slept:6.5 weight:163.2lbs

With Eric in the gym. Usual kind of stuff, stretching and rolling, deadlifts, back squats, GH raises, lat pulldowns.
5 PM

Running 18:22 intensity: (10 @0) + (1:28 @1) + (8:11 @2) + (7:19 @3) + (1:14 @4) 1.27 mi (14:28 / mi) +81m 12:05 / mi
ahr:128 max:153 shoes: 2014 gel kayano

Thought I would do two loops, but it was hot and the legs felt heavy and awkward. Running and back squats don't seem to mix very well for me.

Wednesday Aug 15 #

5 PM

cycling (Light blue bike) 1:02:56 intensity: (1:23 @0) + (10:20 @1) + (32:35 @2) + (18:02 @3) + (36 @4) 11.77 mi (5:21 / mi) +425m 4:48 / mi
ahr:119 max:159 slept:7.5 weight:163.2lbs

Case street and back up Devil’s elbow.

Tuesday Aug 14 #

6 AM

Hike 57:31 intensity: (52 @0) + (54:35 @1) + (1:22 @2) + (26 @3) + (2 @4) + (14 @5) 3.1 mi (18:33 / mi) +7m 18:26 / mi
ahr:95 max:184 slept:8.0 shoes: 2017 Gray Gel Kayanos

With Rhonda along the beach headed east and back.

Hike 59:48 intensity: (1:32 @0) + (50:49 @1) + (4:40 @2) + (2:47 @3) 2.46 mi (24:19 / mi) +7m 24:07 / mi
ahr:96 max:139 shoes: 2017 Gray Gel Kayanos

Then headed west and back with Rhonda, Faz and Anar.
10 AM

Note

Pretty fine day on Nantucket. Sunny, a little breeze. Some fine swimming, a little kayak ride, and then some more fine swimming. Eventually time to go home.

Monday Aug 13 #

6 AM

Hike 43:04 intensity: (5:22 @0) + (30:35 @1) + (2:37 @2) + (4:09 @3) + (21 @4) 2.3 mi (18:44 / mi) +13m 18:25 / mi
ahr:99 max:151

Running 23:14 intensity: (16 @0) + (9 @1) + (5:01 @2) + (10:19 @3) + (7:25 @4) + (4 @5) 2.19 mi (10:37 / mi) +7m 10:30 / mi
ahr:138 max:162 slept:8.5

Running at Linda Loring sanctuary.
10 AM

Hike 2:02:32 intensity: (19:22 @0) + (1:26:43 @1) + (6:18 @2) + (9:04 @3) + (40 @4) + (25 @5) 4.69 mi (26:08 / mi) +35m 25:32 / mi
ahr:95 max:167 shoes: 2017 Gray Gel Kayanos

With Rhonda, Fazli and Anar at Sanford Farm.

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