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Training Log: Charlie

In the last 7 days:

activity # timemileskm+m
  cycling3 4:16:42 52.88(4:51) 85.1(3:01) 881
  Gym2 2:00:00
  Orienteering3 1:31:56 2.08 3.34 169
  Kayak1 40:00
  Running1 18:02 1.26(14:16) 2.03(8:52) 92
  Total10 8:46:40 56.22 90.48 1142
  [1-5]9 7:19:34
averages - sleep:6.4 weight:164.5lbs
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Friday Jun 22 #

9 AM

Note

A nice visit with my friend Tullio, just arrived last night and, unfortunately heading back to Italy on July w, right after we return. He stopped up for a coffee and (for him) a brief walk down to the Big Down Marsh to visit the herons. He appears transformed after his Santiago Di Campostela hike of a few months ago. Much leaner, with quite a bounce in his step. He is thinking about a few options for a long walk in the fall, maybe we will join him if it works out. He seems impervious to jet lag. Me not so much, and not so much his wife Giulia either who was nursing a bit of a headache, but rebounding a bit in the afternoon.
3 PM

Orienteering 15:08 intensity: (2:25 @0) + (53 @1) + (1:21 @2) + (33 @3) + (8:02 @4) + (1:54 @5) 1.06 mi (14:19 / mi) +74m 11:46 / mi
ahr:137 max:165 slept:7.0 weight:164lbs shoes: 2011 icebugs

Around Course B before taking off for the airport.

Thursday Jun 21 #

6 AM

Gym 1:00:00 [3]
slept:8.0 weight:163.6lbs

In the gym with Eric. A little tight, legs a little sore from the other day, so not much. Stretching and rolling, a few deadlifts, some goblet squats.
8 AM

Note

Two nice bears in the yard outside my office window, one medium to small, one quite large. The smaller one investigated the compost, they wandered through the flower garden, got into the garage, and then went on their way.
10 AM

cycling 1:31:56 intensity: (6:18 @0) + (18:30 @1) + (51:37 @2) + (14:06 @3) + (1:25 @4) 20.08 mi (4:35 / mi) +306m 4:22 / mi
ahr:117 max:150

With Rhonda from PV. Same as Sunday, except this time just the two of us.

Wednesday Jun 20 #

2 PM

Running (woos run) 18:02 intensity: (1:15 @0) + (20 @1) + (2:44 @2) + (13:43 @3) 1.26 mi (14:16 / mi) +92m 11:38 / mi
ahr:133 max:144 slept:5.5 weight:165lbs shoes: 2011 icebugs

I had some different ideas about what I would try to fit in, as not much time between phone calls and other obligations today. Started out with the idea that I would do two dog loops, but about halfway around the first one I either swallowed a bug or encountered some particularly irritating pollen and I was coughing and gagging the rest of the way, so one was plenty. Plus some DOMS from yesterday's squats, so lucky to do anything.

Tuesday Jun 19 #

6 AM

Gym 1:00:00 [3]
slept:5.5 weight:165.4lbs

In the gym with Eric, stretching and rolling, deadlifts, back squats. Cut the back squats short because I could feel them in the quads, wanted to stave off too much DOMS. Then 4 pullups on the way back through the yard. I've been laying off these for quite a while because of issues in my neck and L trap, but they went more or less ok, so maybe I can start them up again.
2 PM

cycling 1:00:25 intensity: (2:44 @0) + (11:27 @1) + (33:43 @2) + (8:30 @3) + (4:01 @4) 12.74 mi (4:45 / mi) +283m 4:26 / mi
ahr:121 max:154

In Simsbury, with Rhonda. Fresh legs. Hills are a bit easier these days after all those long ones in Croatia.

Monday Jun 18 #

3 PM

Kayak 40:00 [1]
slept:6.75 weight:163lbs

At Stanclift Cove with Rhonda, first outing of the year. Not bad, looked like gathering thunderstorms.

Sunday Jun 17 #

8 AM

cycling 1:44:21 intensity: (13:57 @0) + (1:18:24 @1) + (11:08 @2) + (52 @3) 20.06 mi (5:12 / mi) +292m 4:59 / mi
ahr:98 max:139 slept:5.5 weight:165.8lbs

Very pleasant ride with Peter, Gail and Rhonda, no rush, and everyone had very fresh legs, both before and after. Nice to be out on the early side, as it seems like it will be hot today.
1 PM

Orienteering 16:48 intensity: (27 @0) + (9 @1) + (4:14 @2) + (6:17 @3) + (5:41 @4) 1.02 mi (16:28 / mi) +95m 12:46 / mi
ahr:136 max:154 shoes: 2011 icebugs

Since I still had fresh legs, I wanted to take another shot at course A before I picked up flags, and set my sights on the very fine run turned in by Steve R. Of course I was unimpeded by having to carry a map, dibber or compass, or by having to think about which way to go or what the feature might look like, which seemed to make it a more or less fair test. Even in my own back yard I would be a fair amount slower if I actually had to read a map to see where to go. So I would judge it a success.
5 PM

Orienteering 1:00:00 [0]

Because I still had fresh legs, I went out with the dog and retrieved the controls.

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