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Training Log Archive: iansmith

In the 7 days ending Jul 10, 2011:

activity	#	time	miles		km		+m	load
Canoeing	4	5:19:20	19.02	(16:47)	30.61	(10:26)	107	86.9
Biking	7	4:31:02	66.21	(14.7/h)	106.56	(23.6/h)	97	84.7
Elliptical	2	27:00	2.8	(9:39)	4.5	(6:00)		13.5
Strength training	1	3:00						6.0
Bowling	1	5						0.0
Total	11	10:20:27	88.03		141.67		204	191.1
[1-5]	11	10:16:55

3:03

0:00

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Sunday Jul 10, 2011 #

Bowling 5 [1]
(rest day)

First bowling outing since 20 May. I am very rusty, and my muscles - especially small, stabilizer muscles - are weak. I should not have played the fifth game.

Game 1: 9- 52 16 9/ 6/ 6- 8/ 8/ 72 X9- = 124
Game 2: 6- 54 63 X 2/ 9/ 81 81 7/ 61 = 122
Game 3: 9/ 9/ 9- 9- 9/ 81 X 8- 8/ 9- = 137
Game 4: 6/ 9- X X X 35 7/ 7/ 33 11 = 145
Game 5: 9/ 36 9- 9- 81 8/ X -7 9- 81 = 111

In Game 3, I had 6 9-pin first shots, but only managed to convert 3. I have never had a higher average first shot than game 3.

Strike rate: 7/51 = 0.137
Spare rate: 16/44 = 0.364
Avg first ball pins: 7.29
9-pin spare rate: 6/15 = 0.40

Saturday Jul 9, 2011 #

Event: NEOC: Auburndale Canoe-O

9 AM

Canoeing (Kayaking) 37:38 [1] 4.49 km (8:23 / km) +24m 8:10 / km

C • canoe-O 3

4 PM

Canoeing (Kayaking) 1:02:05 [1] 5.84 km (10:38 / km) +40m 10:17 / km

Friday Jul 8, 2011 #

Note

Some images from Ross and Sam's engagement party (Click for high resolution):

C • Images 11

C • :) 1

6 AM

Biking (Commute) 10:00 [1] 4.0 km (24.0 kph)
shoes: Trek 7.1 FX

After some difficulty sleeping, I rose early and cycled over to work.

Biking (Stationary) 25:00 [3] 12.5 km (30.0 kph)

I went down to the gym for a workout, including 25 minutes on the stationary bike, 12 minutes on the elliptical, and 96 crunches (32 tuckups, 2x32 oblique alternating elbow-to-knee crunches). My right leg felt a bit unpleasant this morning.

Elliptical 12:00 [3] 2.0 km (6:00 / km)
ahr:155

I dislike ellipticals.

Strength training 3:00 [5]

Tuckups, knee-to-elbow crunches. Apparently this is the only strength training I have done this week, which is tremendously disappointing.

I am only eight days into this month, but it could easily be my highest volume training month yet. It is true that stationary biking and kayaking are pretty weak training, but my fitness is improving compared to my present state. Biking, kayaking, strength training and elliptical vary so much that the opportunity cost to increasing any one of those activities is small. Running, in contrast, requires considerably higher recovery per unit time (particularly given my present infirmity). I hope to start running again in earnest by August. Baby steps.

C • Yay! 2

C • Kayaking 2

6 PM

Canoeing (Kayaking) 2:13:33 11.4 km (11:43 / km) +25m 11:36 / km
ahr:123 max:170

Evidence to demonstrate to JJ and Aims that I experienced their suffering as a result of my canoe-O course.

Thursday Jul 7, 2011 #

6 PM

Biking 1:10:00 [2] 25.0 km (21.4 kph)
shoes: Trek 7.1 FX

Time is speculative; this entry is to and from Lexington for the first MWS summer concert of the season. I rode on the Minuteman in the obvious way.

Wednesday Jul 6, 2011 #

Biking (Commute) 20:00 [1] 8.0 km (24.0 kph)
shoes: Trek 7.1 FX

I attacked a hill with gusto, and found my strength sufficient to the task.

5 PM

Biking 40:00 13.27 km (19.9 kph) +45m
ahr:150 max:208 shoes: Trek 7.1 FX

Biking to Charles River Canoe and Kayak in Newton to finalize my course planning. There was a race at 6:30 that I considered attending, but I arrived at CRCK just as the race began. Max HR is an anomaly.

Canoeing (Kayaking) 1:26:04 8.89 km (9:41 / km) +18m 9:35 / km
ahr:141 max:177

Wandering about. I spent much of my time assessing the feasibility of some of the lily crossings and ensuring routes existed to potential control sites. Max speed of about 10 kph.

Biking 36:02 11.79 km (19.6 kph) +52m
ahr:129 max:162 shoes: Trek 7.1 FX

The return trip; it started raining heavily at about minute 30.

Tuesday Jul 5, 2011 #

Biking (Commute) 20:00 [1] 8.0 km (24.0 kph)
shoes: Trek 7.1 FX

In my sweet bike shorts.

Monday Jul 4, 2011 #

Biking 20:00 [1] 8.0 km (24.0 kph)
shoes: Trek 7.1 FX

Commute. While my effort was considerably less peppy than is typical, I am excited to use my bike again. I plan to rest my legs as much as possible over the next two weeks while maintaining a minimum level of deliberate activity.

9 PM

Biking (Stationary) 30:00 [2] 16.0 km (32.0 kph)

A hard-ish effort.

Elliptical 15:00 [3] 2.5 km (6:00 / km)
ahr:160

I'm tired. The legs feel fair.

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