Training Log Archive: CharlieIn the 30 days ending Jun 30, 2011:
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Thursday Jun 30, 2011 #
3 PM
Hike 45:00 [3]
slept:8.5
Strolling around the sprint model with Dennis and George. The sprint model is supposed to be operational tomorrow, but we had the map and time on our hands, so we took a look. Hot and humid, and then a thunderstorm blew through while we were headed back to the car, temporarily dropping the temperature by 10 Celsius.
5 PM
Gym 10:00 [3]
Squats and pushups, until I lost interest, which didn't take long. Squats 30-40-40-40, pushups 20-20-10.
Wednesday Jun 29, 2011 #
Note
Long day driving from Prague to Pecs. 700 k+, and took between 8 and. 9 hours total. The land along the roads was remarkably open, mostly big fields, including corn and sunflowers that we could easily identify, and other crops that we could not. Through Brno and Bratislava, crossing the Danube into Hungary, then on motorway skirting Budapest, and heading South to Pecs.
We had a pleasant dinner in the old town center in Pecs, where the sprint qualifier will take place on Saturday, sticking to the entranceway that is not embargoed. The finish line will be in the main square.
Our hotel is about 1.5 k NW of town, up the hill at the guest house of the academy of science, but if this is the guest house we haven't figured out where the academy is.
A person could call this a rest day, as there wasn't any exercise involved, but none of us felt particularly rested, and I had painful leg cramps from the ride.
We had a pleasant dinner in the old town center in Pecs, where the sprint qualifier will take place on Saturday, sticking to the entranceway that is not embargoed. The finish line will be in the main square.
Our hotel is about 1.5 k NW of town, up the hill at the guest house of the academy of science, but if this is the guest house we haven't figured out where the academy is.
A person could call this a rest day, as there wasn't any exercise involved, but none of us felt particularly rested, and I had painful leg cramps from the ride.
C • So? 7
Tuesday Jun 28, 2011 #
Event: WMOC 2011
11 AM
Hike 3:00:00 [3]
Tramping around Prague with Dennis, George and Leslie.
5 PM
Running 17:00 [3] 1.6 mi (10:37 / mi)
shoes: 2011 gel kayano
From the hotel, up Sacre-coeur, out the other side and down the long cobble hill toward Dennis's hotel. Then back and up S-C again, a loop around the park and back. the route.
6 PM
Gym 20:00 [3]
Alternating sets of squats and pushups. 30,40,40,40,40 squats; 20,20,20,20 pushups.
Monday Jun 27, 2011 #
Note
Walking around Prague with Dennis, then meeting up with George and Leslie for a very nice dinner at the Artisan cafe. Very tired from the travel. We arrived at dinner to an empty restaurant around 5. Left an empty restaurant around 6:30. What time do people come for dinner? We asked. 8 or 9 in the nice weather. That would not have been possible for us tonight, safely in bed by that hour.
Sunday Jun 26, 2011 #
9 AM
cycling 1:38:00 [3] 22.0 mi (4:27 / mi)
slept:8.5 weight:160lbs
From PV up to the top of Sandy Brook and back with Rhonda. The road was still a little damp, and things were steamy enough to fog our glasses. Better on the way back, where we saw a steady parade of cyclists heading out after almost a week of rain. Far enough. Had to get back in time to head to the airport.
It used to take me about 45 minutes to get to the top, then slipped to 50, then 55. Today was 58 up and 40 back. At least we got there. And no one got dropped.
It used to take me about 45 minutes to get to the top, then slipped to 50, then 55. Today was 58 up and 40 back. At least we got there. And no one got dropped.
Saturday Jun 25, 2011 #
8 AM
Hike (weighted vest) 25:00 [3] 1.35 mi (18:31 / mi)
slept:7.25 weight:160lbs
swapped 2# over to Rhonda's which made a difference.
1 PM
Note
Very nice party at coach's to celebrate the engagement and upcoming adventures in Sweden of Ross and Sam. We got to visit with the happy couple
Meet many relatives and friends, hang out with the o-elite of the US (5 team members, I think), and Rhonda got to cook. A very fine time.
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| From Drop Box |
Meet many relatives and friends, hang out with the o-elite of the US (5 team members, I think), and Rhonda got to cook. A very fine time.
C • Cook 1
Friday Jun 24, 2011 #
7 AM
Gym 39:24
slept:7.5 weight:160.5lbs
Nice workout. Not quite as hard as I thought it would be. 5 rounds of 12 deadlifts, 9 hang power cleans, 6 push jerks. I used 65 lbs. I could certainly handle more for some of this, but wouldn't have made it through the whole thing. Cleans were the hardest of the three. DLs pretty easy at this weight, push jerks tolerable, perhaps mostly because there were only 6 of them each round. Cleans tough on the wrists and forearms.
6 PM
Hike (weighted vest) 30:00 [3] 1.35 mi (22:13 / mi)
Rhonda got the bright idea of taking the dog for a walk while wearing a weighted vest. She had 15 lbs, and I grabbed the other vest without checking it. Interesting enough to walk with, but heavy enough that it was bothering my neck and my L upper back where I am struggling with some persistent spasms. Turns out I had 33.5 #. Too much. And too much for the one pullup I did on my way out of the gym. A guy could get hurt.
Thursday Jun 23, 2011 #
7 AM
Running 50:48 5.44 mi (9:20 / mi) +90m 8:53 / mi
ahr:145 max:165 slept:8.25 weight:162lbs shoes: 2011 NB MT101 green
At McLean, with Rhonda, more or less, although she dropped back and ran a different route for a bit then met up again. Stomach a little logy after eating too much the last few days, but no hamstring or butt pain (yay squats!).
Coolish this morning but quite steamy. I got the visual disturbance I often get under these conditions. The general indicators are: early in the day, putting in some effort - running or cycling, humid, overcast, generally after 10 minutes of effort. Started up at about 1 mile, persisted for maybe another half mile or so and then stopped. Ocular migraines is what I've heard it called.
Coolish this morning but quite steamy. I got the visual disturbance I often get under these conditions. The general indicators are: early in the day, putting in some effort - running or cycling, humid, overcast, generally after 10 minutes of effort. Started up at about 1 mile, persisted for maybe another half mile or so and then stopped. Ocular migraines is what I've heard it called.
4 PM
Gym 40:00 [3]
Not a hard workout. rope jumping, situps, and "supermans" prone and raising arms and legs as high as you can. For me that is about 1" off the floor and substantial effort. Not much flexibility in that direction. Then we were doing some stretching and I got distracted enough to overstretch my hamstring and it is now pretty sore again. Yikes! And it was doing so well.
Wednesday Jun 22, 2011 #
4 PM
Gym 55:00 [3]
slept:8.0 weight:161lbs
Back squats. Lots of sets, 2 - 4 reps per set, 115#. Hardest part of this is on my wrists and shoulders holding the bar back there. So little flexibility.
Tuesday Jun 21, 2011 #
9 AM
Gym 45:15
slept:7.0 weight:159.5lbs
tough workout today. 5 rounds of squats, KB swings and box jumps. Squats were 80-40-30-20-40, KBs 40-30-40-10-80, Box jumps 20-10-10-15-10. I used 16kg KB and 24" box. Trembling a bit after.
Monday Jun 20, 2011 #
9 AM
Gym 1:00:12
slept:6.5 weight:157.5lbs
workout today was 5 rounds of 5x power cleans, 10x front squats, 20 pullups. I used 65 # for the cleans and squats, band assist for the last three rounds of pullups. The cleans took enough out of my forearms that it was apparent early it wasn't going to be my best day for pullups. Pretty tiring. Rhonda and I, four others, and Jen, the instructor.
6 PM
Note
Way too much work today to get out for any bike ride or similar activity, but I did head out around 6:15 with my chainsaw to cut up a tree that had fallen across the electric fence, shorting it out and breaking a fence post and a gate. Nice to get out sawing, and I felt like I did better walking down there and back with the saw, what with all the recent crossfit activity.
Sunday Jun 19, 2011 #
10 AM
Orienteering 2:01:57 7.18 km (16:59 / km) +398m 13:18 / km
ahr:116 max:140 slept:7.0 weight:158.5lbs shoes: 2011 NB MT101 green
Alexei came by to stay at the house last night, and invited me up to Mt Tom for some training with him and Carl Underwood. He had extra blue course maps from last week. Roger had come with Carl to give him a ride. Alexei took off first to streamer the course (with special biodegradable streamers). Carl and Roger and I chatted for a while. And then we were off. I went first, never saw Carl go by, which I assume didn't take long. I was doing this partly to test two things before I go to Europe next week. (1) how do I do with one contact? It wasn't raining today, but I don't want to repeat the experience of the Billygoat or the TT middle. It was ok. Not as sharp as glasses, and I think I am overall slower, but at least I could see. (2) How are the new o-shoes? They were great. Much lighter and less padded, snugger fit. Comfortable. Adequate traction. Didn't self destruct when they encountered rocks.
The course: fine to 1, up along the road both for the handrail and to keep from slogging over the big hill. Ok to 2. Fairly bad boom at 3, much further up the hill, until I recognized the cliff I was going by. Ok to 4, 5, 6 and 7. A little hesitation near 8. Then wandering up and down looking for the streamer at 9, before giving up when I was too high. Must have gone right by it a few times. Then I couldn't find the dot knoll at 10, either and gave up a bit too high and too far W. I wasn't sure what a dot knoll might look like there. There were certainly a lot of candidates. Across to 11 and spiked it, no question, but couldn't find the streamer there, either. 12 was fine, but running out of gas (and time) so I picked up 20 and headed in. Carl and Alexei already back. A nice time. Not sure why my heart rate was so slow. Seemed like I was working, although I obviously wasn't making much progress. OK. I looked at the track. Looks like nonsense. Something is not right.
My route.
The course: fine to 1, up along the road both for the handrail and to keep from slogging over the big hill. Ok to 2. Fairly bad boom at 3, much further up the hill, until I recognized the cliff I was going by. Ok to 4, 5, 6 and 7. A little hesitation near 8. Then wandering up and down looking for the streamer at 9, before giving up when I was too high. Must have gone right by it a few times. Then I couldn't find the dot knoll at 10, either and gave up a bit too high and too far W. I wasn't sure what a dot knoll might look like there. There were certainly a lot of candidates. Across to 11 and spiked it, no question, but couldn't find the streamer there, either. 12 was fine, but running out of gas (and time) so I picked up 20 and headed in. Carl and Alexei already back. A nice time. Not sure why my heart rate was so slow. Seemed like I was working, although I obviously wasn't making much progress. OK. I looked at the track. Looks like nonsense. Something is not right.
My route.
5 PM
cycling 55:00 [3] 13.4 mi (4:06 / mi)
I picked Zack up at the airport from his trip to see his friend Ted. Got home and changed and we went for a ride. He left from home, I left from PV, and we took a loop together from there, packing up again in PV and driving back together. Nice young man got me a jersey for father's day.
zack's route, which included the ride down to PV that I didn't do.
zack's route, which included the ride down to PV that I didn't do.
Saturday Jun 18, 2011 #
Event: Ratlum Mountain
7 AM
Hike 30:00 [1] 1.25 mi (24:00 / mi)
slept:7.0 weight:159lbs shoes: 2010 NB MT840
Around one of the courses with Rhonda and Sassy, stopping to open a few gates and to clip some raspberries that were stretching out looking for some o-flesh to ravage.
5 PM
Running 30:00 [2] 1.25 mi (24:00 / mi)
shoes: 2011 Merrell Trail Glove
Easy jog out with Sassy to pick up a few of the farther away controls and close the gates. A very successful event. Connecticut is awash with felis concolor these days, but alas not a single swampfox sighting. I was looking out for one, and kept thinking one would show up. I thought hanging pizza slices from the controls would draw one in, but not this time.
Friday Jun 17, 2011 #
7 AM
Gym 44:47
slept:7.5 weight:159.5lbs
Rhonda and I were a bit ambivalent about going, because pretty sore after two days of squats, but we got out the door. Complicated workout today.
5 rounds of 5 dumbbell burpees, 5 DB hang cleans, 6 lunges, then 3 rounds of 6 ring rows, 6 box jumps, 4 man makers. Man makers? I guess. pretty hard. I used 25 lb dumbbells, 24" box. First time I used the 24" box, which was pretty good, and it wasn't very hard.
5 rounds of 5 dumbbell burpees, 5 DB hang cleans, 6 lunges, then 3 rounds of 6 ring rows, 6 box jumps, 4 man makers. Man makers? I guess. pretty hard. I used 25 lb dumbbells, 24" box. First time I used the 24" box, which was pretty good, and it wasn't very hard.
Thursday Jun 16, 2011 #
6 AM
Hike 30:00 [3]
slept:6.75 weight:160lbs
putting out the rest of the controls. This has been a banner year for the mountain laurel farmers.
3 PM
Running (woods run) 15:07 [0] 1.21 mi (12:30 / mi) +49m 11:06 / mi
shoes: 2011 Merrell Trail Glove
Sprint B-1 of the relay sprints, with a couple of not so great routes, but otherwise ok.
4 PM
Gym 45:00 [3]
Difficult workout, but not as strenuous as some. 5 rounds of run 400 then 15 overhead squats. I was only using a 33lb bar, but I have so little back and shoulder flexibility that it was most awkward and difficult.
Wednesday Jun 15, 2011 #
4 PM
Gym 50:00 [3]
slept:8.25
Got back in time for the 430 class in town. Rhonda and I went together. Glad it didn't involve triceps, as mine are quite tender right now. Workout was alternating sets of back squats and farmer's walk. BS sets 18x85, 18 x 85, 15 x 85, 10 x 95, 7x105. Generally the limiting factor was the stress on my wrists and shoulders more than the actual squatting. Farmer's walk about 100 yards or so, working up to 50 lb dumbbells on the last set. Excellent.
7 PM
Hike 30:00 [3]
putting out controls with Sassy. Got caught in a flash thunderstorm and pretty soaked.
Tuesday Jun 14, 2011 #
7 AM
Gym 45:00 [3]
slept:8.0
I did the workout Rhonda did yesterday, in the hotel gym. Ran 800 m on the treadmill, 50 pushups, full stop chest on mat, run 400. 21 thrusters, started with 25 lb dumbbells, but switched to 20s. Run 800, 21 thrusters, run 400, 50 pushups. Sets of 4 by the end. Left arm particularly is trembling.
Monday Jun 13, 2011 #
4 AM
Rowing Machine 13:55 [3] 3.0 km (4:38 / km)
slept:6.0 weight:158.5lbs
a short workout before leaving for Boston this morning. A few weeks off rowing, and it is starting all over again. Not fast, but tiring on my legs, hands and wind.
Sunday Jun 12, 2011 #
1 PM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:8.75 weight:157.5lbs (rest day)
Dog loop with Sassy and Rhonda. Resting a number of achy body parts.
Saturday Jun 11, 2011 #
Event: EMPO - Thacher State Park
6 AM
Hike 25:00 [1] 1.3 mi (19:14 / mi)
slept:7.25 weight:158.5lbs
dog walk with Rhonda and Sassy. Cool and wet, quite a change from last several days. Damp air enhances Sassy's mephitic vapors.
Note
set of 15 pullups on the rings, and could have done a couple more. Some clear improvement.
4 PM
Running 48:33 5.27 mi (9:13 / mi) +82m 8:47 / mi
ahr:150 max:166 shoes: 2011 NB MT101 green
Drove over to McLean GR with Zack, and ran the same route in a sort of parallel fashion. Saw him at the beginning, and then waiting at the car at the end. I was feeling a bit lethargic after a big lunch down in Norwich earlier, but got around pretty well. Got home just before the rain.
Friday Jun 10, 2011 #
8 AM
Gym 30:00 [3]
slept:7.75 weight:159.5lbs
Easy workout today. KB swings and one armed dumbbell hang power snatches. Light weight, only 55 total reps each. Then a jumping agility drill.
2 PM
cycling 1:51:00 [3] 26.0 mi (4:16 / mi)
With Zack and Chris, similar ride to yesterday. Those guys left me in the dust. Out 179 to near Granville, then down the infamous Peck Orchard Rd to 189 and thence back to W Simsbury, where they had stashed the truck to avoid the climb back up 309 and Wright Rd
Thursday Jun 9, 2011 #
7 AM
cycling 1:21:00 [3] 20.1 mi (4:02 / mi)
slept:8.0 weight:159lbs
Ride to E. Hartland and Granby with Zack. We stashed the truck in W. Simsbury so we wouldn't have to ride up the last part to the house. Very nice.
the route from Zack's forerunner.
the route from Zack's forerunner.
Wednesday Jun 8, 2011 #
8 AM
Gym 35:00 [3]
slept:6.25 weight:157.5lbs
3 rounds for time, with a 3 minute break between rounds. total was 27:43.
20 pullups
30 pushups
40 situps
50 squats
squats were the easiest. pullups not too bad, but I had to break the sets up. Pushups really hard, and did the last two sets from my knees. Situps easy 1st rd, ok 2nd rd, nasty third round as I started to get an abrasion on my back, and got real tired of doing them. Rhonda and Chris came, too.
20 pullups
30 pushups
40 situps
50 squats
squats were the easiest. pullups not too bad, but I had to break the sets up. Pushups really hard, and did the last two sets from my knees. Situps easy 1st rd, ok 2nd rd, nasty third round as I started to get an abrasion on my back, and got real tired of doing them. Rhonda and Chris came, too.
Tuesday Jun 7, 2011 #
2 PM
cycling 1:31:42 [3] 20.35 mi (4:30 / mi)
slept:7.0 weight:157.5lbs
Zack got a new bike today, so out we went. Four of us this time, including Rhonda and Chris. Up Sandy Brook Rd, Rhonda and I lagging behind and turning after 10 miles.
Pretty tired, and aching in the low back, neck and left triceps. Zack is a rocket. Chris is a rocket for a while, but loses his zip.
Pretty tired, and aching in the low back, neck and left triceps. Zack is a rocket. Chris is a rocket for a while, but loses his zip.
5 PM
Gym 35:00 [3]
big class, but a short one, as it was pretty hot. Workout today was 21-15-9 of deadlifts and boxjumps. I did 115 for the DL and 20" box, time was 8:47. Then I did some 24" jumps after, which weren't so bad. I'll use that box next time. I could have lifted more on the DL, but I have trouble maintaining a flat back, so I was trying to keep form.
Monday Jun 6, 2011 #
8 AM
Running (woods run) 16:06 2.16 km (7:27 / km) +70m 6:25 / km
ahr:138 max:156 slept:7.0 weight:158lbs shoes: 2011 NB MT101 green
checking out one of the sprint courses, not pushing it.
Running (woods run) 16:34 1.96 km (8:28 / km) +49m 7:31 / km
ahr:138 max:161 shoes: 2011 NB MT101 green
the other sprint course, including trying a few routes that were pretty thick. trails are better. Sassy came along.
11 AM
cycling 57:01 13.21 mi (4:19 / mi) +123m 4:12 / mi
ahr:121 max:158
with Rhonda Zack and our friend Cindy. This was Zack's first road bike ride since he was about 11, and he was on the bike he had then, so not a great fit. He had a pretty fine time, so maybe there will be more of this. Of course, he is wicked fast compared to the rest of us.
1 PM
Running 15:24 [3] 2.0 km (7:43 / km) +51m 6:50 / km
ahr:143 max:161 shoes: 2011 Merrell Trail Glove
Tried the second course again, trying to keep to trail routes.
Sunday Jun 5, 2011 #
Note
slept:7.25 weight:158.5lbs (rest day)
Rest is a funny name for a day like this. Left the house at 6am to go to Marist for Zack's orientation, home around 7:30 pm. But a little rest is probably a good thing.
Saturday Jun 4, 2011 #
9 AM
Gym 45:00
slept:7.75 weight:158.5lbs
At the gym in town, with Rhonda and a pretty good sized class. Workout today was as many rounds as possible in 20 minutes of 12 burpees, 12 pump lunges (a lunge with a dumbbell, lifting the dumbbell up overhead on each lunge). made 9 rounds plus 8 burpees. Total, then, was 116 burpees and 108 lunges. Killer. Looking around not too much, but I had the sense that some of the others were doing more, but I ended up with the most rounds. Not the biggest dumbbell, though. I was using a 15 for the first 7 rounds, then dropped to 10. Jillian had a 25. Very impressive. It got to a point where I couldn't get the 15 up with my left, and I was losing my posture trying to get it up.
Friday Jun 3, 2011 #
6 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.75 weight:160.5lbs
dog walk with Rhonda and Sassy. Very cool this morning. Cool enough that the birds didn't have much to say at dawn.
7 AM
Gym 1:00:00 [3]
at the gym in town with Rhonda and Chris. Today's workout was crossfit total - combined total for back squat, overhead press and deadlift. 135-65-235, 435 total. Pretty fun.
3 PM
Running 47:30 5.18 mi (9:10 / mi) +88m 8:43 / mi
ahr:150 max:167 shoes: 2011 NB MT101 green
Nice day. Zack had already run, but he and Rhonda accompanied me to McLean and they went for a 3 mile walk. New shoes. Very light, snug, but a good fit. A sprightly workout. My legs were a little tired from squats and deadlifts this morning, but nothing really hurt. This was one of my better times for this course, best of this year so far, and 3rd best out of the last 4 years.
Thursday Jun 2, 2011 #
Note
Had a nice visit last night from my old friend Fazli. We have known each other for 40 years, but amazingly I hadn't seen him since '07. Quite a fine fellow.
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| From Spring 2011 |
C • Doh! 1
6 AM
cycling 1:02:00 [3] 15.0 mi (4:08 / mi)
slept:7.5 weight:160.5lbs
From Pleasant Valley, with Chris. Very cool out after the storms came through last night. Nice morning.
Wednesday Jun 1, 2011 #
Note
Struck out on both x-talons and icebugs. Too narrow in the forefoot, even in size 13, and the 13s are like clown shoes on me anyway. Icebugs were a little better than x-talons, but not good enough. So they all went back, back to the drawing board for next o-shoes.
8 AM
Gym 29:57
slept:7.0 weight:159lbs
10 rounds of 10 KB swings (16kg) and 10 box jumps (20"). Not too awfully hard, which was good. With Rhonda and Chris.