Training Log Archive: CharlieIn the 30 days ending Sep 30, 2015:
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Wednesday Sep 30, 2015 #
9 AM
cycling 6:16:05 38.65 mi (9:44 / mi) +1683m 8:34 / mi
ahr:116 max:167 slept:9.0
What a lovely ride today from Scopello to Erice. We left Scopello headed downhill, and then up a fairly substantial hill and over to get to Castellamare del Golfo, some busy traffic, and then a right turn inland up toward Segesta. At about 12 or so miles we could see the temple we had visited yesterday, nestled between the two Acropolis hills that have the theater, castles and excavations. Since we had been there before we passed the turn this time and headed up toward Buseto di Palizzolo, through a lot of farmland, farmers in some places burning their fields in preparation for the next crop. This is the start of winter, the prime growing season. Lovely riding, some up, some down, views of mountains and occasionally a bit of sea. We stopped for a surprising picnic lunch in the woods near Buseto di Palizzolo. Daniele and Tino had bought dried figs and tomatoes,from an old lady they met, and some Sicilian pizza with onions and tomatoes, a flatbread with olives, and Daniele made bruschetta with local olive oil, salt, and dried oregano shaken from a bunch he had bought. Then there were cookies made with cooked wine, and with almonds and almond paste. And some other fine things. Hard to get going again. Beautiful scenery heading to Val d'Erice, where the climb started. The town of Erice is on an impossibly high outcrop, 7k of steep switchbacks, or not so steep, but just a difficult but satisfying grind. Part way up my back started to ache, and I thought I would give up, but then I remembered to up shift and stand for a while, and alternate standing and sitting, and that helped immensely.
At last we arrived, walked a bit more up the hill through the medieval town to our lovely Hotel Elimo, drank more beer than I imagined. We walked around the steep stone streets, looking at the many churches and the amazing Norman castle built right into the rock. Wonderful views of the harbor at Trapani. Then we had the best dinner of the trip, arriving through the rather secret back entrance of the Monte San Giuliani ristorante.
At last we arrived, walked a bit more up the hill through the medieval town to our lovely Hotel Elimo, drank more beer than I imagined. We walked around the steep stone streets, looking at the many churches and the amazing Norman castle built right into the rock. Wonderful views of the harbor at Trapani. Then we had the best dinner of the trip, arriving through the rather secret back entrance of the Monte San Giuliani ristorante.
Tuesday Sep 29, 2015 #
Note
slept:8.0
Plan today was a van ride to Segesta and a tour, then lunch and a ride home on the bikes. Hard rain started as we were finishing the tour, so a longer lunch, and then decided just to take the van back. Segesta is amazing, an international Greek temple and many other archaeological remains from different cultures, including Arabs, Berbers and a Norman castle. Late afternoon a gentle walk around town, visiting once again with our new friend Peppe. Tomorrow we ride to the old town of Erice.
Monday Sep 28, 2015 #
12 PM
Hike 4:17:30 8.39 mi (30:42 / mi) +592m 25:10 / mi
ahr:84 max:157 slept:12.0 shoes: 2012 MT101 Black
Leisurely breakfast, coffee, fruit, ham, boiled eggs, cheese, pastries, etc. then put the bikes together, did my exercises. Pretty soon it was time for lunch. We had met this fellow Peppi yesterday. Very outgoing guy who runs the local market, basically a little hole in the wall. He made us wonderful smoked tuna sandwiches with tomatoes and olives. Then we went hiking in the Zingaro Nature reserve. Beautiful park, Rocky trails, beaches, a few small museums. The park was a remote area populated,by brigands, smugglers and other sketchy types for 1000 years or more. In 1980 they built a tunnel to start a road in to develop it. There was a huge public outcry, including a march of 3000 people, and the plan for a road was shelved and it was designated the first national park of Sicily. The tunnel remains, maybe 100m long, but just walking paths beyond it. Every so often a path drops down to a secluded cove with caves in the limestone cliffs and a wonderful little beach for swimming. The water is beautiful. On the way home we stopped by the old tuna factory, now a private development project, and then visited Peppi again for snacks, including some little tramezzini - circles of crusty bread with caviar and olive oil, hard pecorino cheese, olives, another smoked tuna sandwich to share, and plenty of Moretti beer. Quite a fine time. We are meeting our guide Daniele for dinner at 730. Very pleasant.
Tomorrow I think we are going by van up to Segesta, where we will see the Ancient Greek temples, then ride back on our bikes, our last night in Scopello.
Tomorrow I think we are going by van up to Segesta, where we will see the Ancient Greek temples, then ride back on our bikes, our last night in Scopello.
Sunday Sep 27, 2015 #
Note
slept:3.0
Long travel day, finally at our hotel in Scopello around 130 pm. We went out for lunch at the very fine Ristorante Terrazza looking out over the sea. A beautiful day, but a driving rain came through causing us to move our table under the umbrellas. Aperitivo of mixed seafood: octopus, tiny fried squid, swordfish, shrimp, etc. then two first plates to share, one with salmon ravioli in a light cream sauce and large whole shrimps, the other with busiate, tiny lobsters, shrimp and pistachios. Second plate was whole John Dory fish, with tomatoes olives and capers on the side.
Walked around town a bit and in bed by 530.
Walked around town a bit and in bed by 530.
Saturday Sep 26, 2015 #
6 AM
Hike 25:00 [1] 1.3 mi (19:14 / mi)
slept:6.5 weight:160.6lbs
Brisk dog loop with Sassy and Rhonda. Perhaps Sassy's last time for a while, as Zack is likely to take some shortcuts with her.
7 AM
Gym 50:00 [1]
Most of the usual stretching and strengthening exercises. A little tightness in the R hamstring, so didn't press too hard on it.
Friday Sep 25, 2015 #
5 AM
Gym 1:00:00 [1]
slept:6.75 weight:160.4lbs
Rhonda's morning class.
Thursday Sep 24, 2015 #
6 AM
Gym 1:00:00 [1]
slept:6.75 weight:160.6lbs
Working out with Eric, the personal trainer. I was a bit stiff this morning after yesterday's hike, but continuing to make good progress. Doing a lot with the BOSU. Kind of fun.
3 PM
cycling 52:37 12.5 mi (4:13 / mi) +209m 4:00 / mi
ahr:122 max:163
Quick outing with Rhonda on a busy day. Busy enough that this was interrupted by two phone calls in the last 2 or 3 miles. Not really an option today to leave the phone home.
6 PM
Other 20 [1]
10 ring pullups, on my way out to do some brush mowing. Got the side field about 60% done before it got completely dark.
Wednesday Sep 23, 2015 #
5 AM
Gym 1:00:00 [1]
slept:5.0 weight:161lbs
Rhonda's morning class.
Followed by packing. Bikes all packed up and ready to go.
Followed by packing. Bikes all packed up and ready to go.
1 PM
Hike 2:17:09 7.27 mi (18:52 / mi) +538m 15:20 / mi
ahr:106 max:143 shoes: 2014 gel kayano
Tunxis trail loop, with Sassy and Rhonda. I thought we were going for one last bike ride today, but Rhonda sprung this surprise. Pretty instructive, since I have been thinking I am going to walk the Highlander 3 weeks or so from now. This was pretty hard. Going 2.5 times as far could be difficult.
So that made me think of another thing. Who is the oldest person to complete a Highlander? I can think of some likely candidates, but I assume someone has that information at his fingertips.
So that made me think of another thing. Who is the oldest person to complete a Highlander? I can think of some likely candidates, but I assume someone has that information at his fingertips.
C • oldest 11
5 PM
Other 20 [1]
10 ring pullups, on the way out to do a little brush mowing. The new mower is greatly superior to the old model, which dated from around '96 or '97.
Tuesday Sep 22, 2015 #
5 PM
Running 31:09 2.6 mi (11:58 / mi) +165m 10:00 / mi
ahr:144 max:163 slept:6.25 weight:161.2lbs
Felt a little more relaxed. Cooler today, Sassy joined me for the second lap.
Monday Sep 21, 2015 #
4 PM
Running 30:44 2.54 mi (12:06 / mi) +142m 10:18 / mi
ahr:148 max:169 slept:7.5 weight:160.8lbs shoes: 2011 NB MT840
Two dog loops, first time running in a while. Feels strange.
Sunday Sep 20, 2015 #
9 AM
cycling 2:12:49 22.85 mi (5:49 / mi) +724m 5:17 / mi
ahr:112 max:168 slept:6.5 weight:161.4lbs
The plan here was to get some hills in our legs, and to leave from the house, head across the dam and up around through Hartland and home. Rhonda was pretty rattled by some of the downhills, particularly coming down Devil's elbow and then coming down 219 in traffic, so that when we got to the dam she decided she didn't want to go to Hartland after all. Instead we took a loop around the river from PV, then headed back up and over the dam, along the E side of Lake McDonough, then up Ratlum Rd in New Hartford past Ski Sundown. By around Ski Sundown she was thinking that wasn't so great either, so the deal was that she would muddle along, I would go home and get the car, come looking for her. Turns out she walked more or less from Ski Sundown up the big hills, including the Devil's elbow, and wasn't all that far behind me.
2 PM
PT exercises 1:00:00 [3]
all the exercises, a little harder today after the bike ride.
Saturday Sep 19, 2015 #
1 PM
cycling 1:38:48 22.35 mi (4:25 / mi) +395m 4:11 / mi
ahr:115 max:157 slept:8.25 weight:161.6lbs
A customary route, up Sandy Brook Rd and back, ran into Mike and Cindy on the way back and stopped for a lengthy planning session.
4 PM
Note
golf outing with Zack. Strengthened my grip, which seemed to be beneficial. Definitely a hacker, though.
Friday Sep 18, 2015 #
Event: BAOC: Truckee A-meet
7 AM
Rowing Machine 8:25 [3] 2.0 km (4:13 / km)
slept:7.25 weight:161.6lbs
1 PM
cycling 1:30:00 [3] 20.0 mi (4:30 / mi)
With Rhonda from PV up Sandy Brook a ways. Forgot the watch.
Thursday Sep 17, 2015 #
7 AM
PT exercises 1:00:00 [1]
slept:8.0 weight:160lbs
Usual stuff. Getting better at them.
Wednesday Sep 16, 2015 #
10 AM
cycling 1:24:43 19.94 mi (4:15 / mi) +357m 4:02 / mi
ahr:129 max:160 slept:8.0 weight:159.8lbs
With Rhonda from PV. Somehow hard to fit these rides in these days. We were going to go yesterday, but then I needed to repair the brush mower and that took longer than I expected.
I also missed yoga class this morning. Woke up in time, but decided another hour of sleep would be more beneficial.
I also missed yoga class this morning. Woke up in time, but decided another hour of sleep would be more beneficial.
12 PM
Other 20 [1]
10 ring pullups - saw that J-J did them the other day, thought I should, too. I often do 5 or 6 if I am walking by the rings that hang from the linden tree, but haven't done 10 in a while.
3 PM
Note
golf outing at Blue Fox with my old friend Tom Noonan, who still hits booming drives and irons. Had my first birdie of the season, and so presumably of quite a few seasons, hitting a 3 wood to about 8 feet on the 193 yd 2nd hole. Awesome. The rest of the round a bit pedestrian, but nice company.
Tuesday Sep 15, 2015 #
6 AM
PT exercises 1:00:00 [3]
slept:7.0 weight:159.8lbs
Weekly training session with Eric. Excellent.
I think about an 11 month low for the g.
I think about an 11 month low for the g.
C • g 4
3 PM
Note
My forester Jim wanted to borrow the brush mower, so I needed to fix it so he could (and also because I want to use it myself). This is the new mower I bought a few months ago, and somehow the spindle housing failed - just a bad weld and it let go. They sent a new one under warranty. I suppose if I had all the tools lined up, it would have taken about half an hour to swap it out. There is a bolt that holds the belt pulley on top of the spindle and a bolt that holds the blade on the bottom. To get the one off the pulley I had the bright idea of blocking the blade and pulling against it, but that just resulted in loosening the blade. What to do? After some thinking I recalled that I have an impact wrench that came with my compressor when I bought it about 15 or so years ago. I even could find it, secure in the box it came in, never used. It made short work of the job. Excellent. Then about 8 or so other bolts, some in tight places, and got it together with one pulley in the wrong place, so back it all out and do it over, and eventually it worked. The whole operation ended up running about 2:45, so there went the afternoon bike ride.
Monday Sep 14, 2015 #
5 AM
Gym 45:00 [1]
slept:6.75 weight:160.8lbs
Rhonda's morning class.
Sunday Sep 13, 2015 #
8 AM
Orienteering race 58:35 *** 4.35 km (13:28 / km) +75m 12:24 / km
ahr:128 max:154 spiked:7/11c slept:11.0 shoes: 2014 icebugs
Brown course, nominally 3.6. Waffled a bit as to whether the Brown or the Green, happy to have chosen the shorter course. Kind of like yesterday, trouble finding 2, 3, 4 and 5 before settling down and hitting the rest more or less right on.
Map and route
Map and route
6 PM
PT exercises 50:00 [1]
Saturday Sep 12, 2015 #
10 AM
Orienteering race 1:16:52 *** 5.55 km (13:50 / km) +115m 12:32 / km
ahr:121 max:147 spiked:6/10c slept:5.5 weight:161.2lbs shoes: 2014 icebugs
Camping Weekend, Saturday Green course, listed at 4.6, I think. Mostly in reasonable contact, but some trouble near the end of 3, 4 and 5. Pretty hard for me to read detail on a map like this. Then 6 - 9 were all fine, although I wasn't quite sure for a bit on 8, went right to it. A little more trouble on 10, nothing major. Physically difficult, and sorer than I have been in a few weeks.
Map and route
Map and route
1 PM
Orienteering (Canoe-O) 56:33 4.73 km (11:58 / km) +7m 11:52 / km
ahr:100 max:134
In the kayaks, with Rhonda. We picked up 7 of 16 controls. I woke up with stiffness in the upper back and left trapezius Friday, and hadn't worked it out by this, so it was a little harder. An hour was enough.
Map and route
Map and route
4 PM
Note
Very pleasant party around the car. We had extra chairs, and Rhonda was providing snacks and drinks, very pleasant company, Barb and Dave, Mary Jo and Kathy Hudson, Clint, Michael Laraia. Followed by the potluck dinner, also fun, dinner with Lex and Christine, Pat Dunlavey and Dave Webber. Then I felt tired enough to decided I needed a nap before night-o, and by the time I got into the tent it was pretty clear I wasn't going to night-o at all. Down for the night by 7.
Friday Sep 11, 2015 #
5 AM
Gym 50:00 [1]
slept:7.5 weight:160.8lbs
Rhonda's morning class.
2 PM
cycling 1:42:44 22.33 mi (4:36 / mi) +404m 4:21 / mi
ahr:114 max:151
Up Sandy Brook with Rhonda, including a stop to get a phone call from my cousin Matt, all excited about the US Open victory of one Roberta Vinci, and to wait for Rhonda a few times, as she was taking a more gentle pace today.
Thursday Sep 10, 2015 #
6 AM
PT exercises 1:00:00 [1]
slept:6.5 weight:160.6lbs
Weekly session with Eric. Some new exercises, some with Bosu, lots of balance, back stretching and flexibility. Some lunges and squats
7 AM
Rowing Machine 8:41 [3] 2.0 km (4:21 / km)
Wednesday Sep 9, 2015 #
5 AM
Gym 55:00 [1]
slept:7.0 weight:162.6lbs
Rhonda's morning class
Tuesday Sep 8, 2015 #
7 AM
Hike 20:00 [1]
slept:7.0 weight:162.4lbs
Dog loop, or most of one, R&S
PT exercises 40:00 [1]
Full set. Pretty satisfactory.
Monday Sep 7, 2015 #
8 AM
cycling 2:28:39 27.92 mi (5:19 / mi) +843m 4:52 / mi
ahr:126 max:157 slept:7.75 weight:160.4lbs
A bike ride I've been thinking about since Peter did a similar ride a week or so ago. Some good hills, although pretty paltry compared to the hills we saw last year in Slovenia, and I fear pretty paltry compared to the hills we will be seeing in Sicily. Nothing that required standing up, although a few places where I had to be in my lowest gear. Took 181, as recommended by Oslug, and it is a fine road, one I have been on before, of course. This ride would be harder in the opposite direction, as the hill up to W Hartland from the east is pretty deadly.
3 PM
Kayak 44:00 2.32 mi (18:59 / mi) +102m 16:42 / mi
ahr:87 max:101
Last day of the season at Stanclift. Wow, was it crowded! But not so bad once we were out on the lake, and better when we were hugging the western shore and out of the sun.
Sunday Sep 6, 2015 #
Note
Downloaded everything from yesterday with the new Wahooligan map to the iPad. Very nice. Big improvement over the old one, even when it still worked, which it hasn't in quite some time.
8 AM
Hike 25:00 [3] 2.0 km (12:30 / km)
With the dog and Rhonda, usual dog loop
10 AM
PT exercises 50:00 [3]
Back exercises, hard today, particularly the squats, which bother my knee. Tired today, maybe too much corn?
3 PM
cycling 56:14 12.17 mi (4:37 / mi) +256m 4:20 / mi
ahr:110 max:134
From PV with Rhonda. Easy.
Saturday Sep 5, 2015 #
Event: 2015 Corn Maze Champs
10 AM
cycling 52:17 11.24 mi (4:39 / mi) +148m 4:28 / mi
ahr:121 max:224 slept:7.0 weight:161.2lbs
Warm up for the corn maze. Gentle trip around W Simsbury.
4 PM
Orienteering (Corn maze) 25:12 2.61 km (9:40 / km) +1m 9:39 / km
ahr:131 max:162 shoes: 2012 MT101 Black
Corn maze classic. Two significant errors, one where I didn't see the hand didn't go through on the way to 18, and then a minor miscue going up the wrong path on the way to 20. Three encounters with Jeremy, who runs hard and fast and sent me flying.
Orienteering (Corn maze) 7:25 0.79 km (9:24 / km) +1m 9:20 / km
ahr:120 max:148 shoes: 2012 MT101 Black
Corn maze sprint. Awesome.
8 PM
Orienteering (Corn maze night-o) 52:10 4.96 km (10:31 / km) +2m 10:30 / km
ahr:116 max:145 shoes: 2012 MT101 Black
Night-o in the maze. Highest points for getting odds in order, then evens. Lots of mistakes. So easy walking, such mischief running. Successful, but slow, lots of N-S back and forth.
Friday Sep 4, 2015 #
5 AM
Gym 50:00 [3]
slept:7.0 weight:161.8lbs
Rhonda's morning class
2 PM
cycling 1:33:07 20.1 mi (4:38 / mi) +335m 4:24 / mi
ahr:112 max:135
From PV with Rhonda, part way up Sandy Brook. Sluggish.
Thursday Sep 3, 2015 #
6 AM
PT exercises 1:00:00 [1]
slept:6.0 weight:160.8lbs
My new guru Eric left Healthtrax, and I was pretty discouraged because I was making progress with him. After a day or two I tracked him down, and now he is coming out here to train me. Today was the first day, and he is also training Rhonda, who is always up for exercise, in order to make it more worth his while to come out here to the wilderness.
8 AM
Rowing Machine 9:12 [3] 2.0 km (4:36 / km)
Wednesday Sep 2, 2015 #
5 AM
Gym 50:00 [3]
slept:7.25 weight:161.6lbs
Rhonda's morning class, larger than average group, Sheryl, Marj, Jackie, Karen
7 AM
Rowing Machine 8:42 [3] 2.0 km (4:21 / km)
4 PM
Kayak 32:42 2.04 mi (16:00 / mi) +40m 15:05 / mi
ahr:89 max:93
Short kayak outing - getting toward the end for Stanclift cove, had to be out by 5:30, closing this weekend. Hot day, better along the edge where there was some shade.
Tuesday Sep 1, 2015 #
10 AM
Note
Today was our first day at Central taking classes. We have really been looking forward to it. Good thing we were plenty early as it is not trivial to find parking there. Finally squeezed in a spot where the cars on either side were just over the white lines. My two classes are completely in Italian. The first classroom had a noisy fan, and that made it very difficult for me to hear, but I don't hear all that well anyway. Fortunately, the professoressa in the second class turned off the fans in her room and it was fine. Definitely challenging. Rhonda is taking a class in human nutrition and a beginner Italian class.
6 PM
Hike 25:00 [1]
slept:6.0 weight:160.2lbs
Backwards dog loop with Sassy and Rhonda. We were going forwards, just in the opposite CCW direction. This always improves Sassy's enjoyment of it.
Rowing Machine 8:31 [3] 2.0 km (4:16 / km)
Every day I see coach putting up another 2K, and it occurs to me that I am quite a slacker. This is the first time in a while, felt a little strange, but I'll get used to it. Thanks for the motivation, coach.