Training Log Archive: CharlieIn the 30 days ending Jun 30, 2016:
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Thursday Jun 30, 2016 #
6 AM
Gym 1:00:00 [3]
slept:6.0 weight:159.2lbs
regular session with Eric. Going better every time. More lat pulldowns and rowing this time.
8 AM
Rowing Machine 8:24 [3] 2.0 km (4:12 / km)
I think my best time of this fledgling season, and not too hard for me.
2:08.8
2:06.7
2:04.9
2:03.8
2:08.8
2:06.7
2:04.9
2:03.8
12 PM
Note
Zack talked me into spreading some wood chips on the trail. We have a rather substantial pile of them courtesy of the guys clearing the power lines along the road. This turned out not to be a good idea, as using a shovel to even them out caused some significant back distress, may take a few days to calm down.
4 PM
Swim 10:00 [2]
Just trying it out at Stanclift with Rhonda. I am not a regular or particularly skilled swimmer, but I think I may do more of it this year. Very favorable. This is the most lubricated my shoulders have felt since before three shoulder surgeries in the last 8 years or so, and the lingering injury before the first one that bugged me since my 20s. All thanks to my regular workouts with Eric, I'm sure.
Wednesday Jun 29, 2016 #
4 PM
cycling 52:27 11.13 mi (4:43 / mi) +425m 4:13 / mi
ahr:138 max:248 slept:8.25
Got home early from RI, so went out for a little exercise, same ride I have done lately, down past Ski Sundown, up along the reservoir, a little extra including a killer hill and met Zack at Stanclift Cove for a quick dip.
Tuesday Jun 28, 2016 #
Note
slept:9.0
All day in RI. A little walking around, a little stretching in the hotel room, but not much physical activity.
Monday Jun 27, 2016 #
5 AM
Gym 50:00 [1]
slept:7.75 weight:158.2lbs
Rhonda's morning class. Then soon off to RI for 3 days.
Sunday Jun 26, 2016 #
11 AM
Orienteering 14:35 [3] 1.84 km (7:55 / km) +68m 6:41 / km
slept:8.0 weight:160.6lbs shoes: 2011 NB MT840
Sprint B. Better than yesterday. Basically the same routes, although I was thinking about something else and overran number 8 a bit. Just a little better legs today. Better on every leg except 8.
1 PM
Orienteering 15:19 [4] 1.88 km (8:09 / km) +113m 6:16 / km
shoes: 2011 NB MT840
Sprint A. Spent an hour with a client on the phone between courses and stiffened up a bit. Might have been better to head right out, but still an improvement over yesterday, and good legs for this one, too. Faster on every leg except for virtual ties on 3, 8 and 10, Different routes on 3, which felt faster but wasn't, and 9, which saved 25 seconds or so.
Saturday Jun 25, 2016 #
Event: WCOC Ratlum Mountain
11 AM
Orienteering 15:44 [3] 1.8 km (8:43 / km) +69m 7:19 / km
slept:8.0 weight:161.2lbs shoes: 2011 NB MT840
Course B, waking up controls, although they weren't sleeping all that soundly. Not at all moving easily or quickly. Lumbering, I would say.
Orienteering 16:37 [3] 1.89 km (8:49 / km) +101m 6:57 / km
shoes: 2011 NB MT840
Followed by Course A.
Friday Jun 24, 2016 #
Note
slept:5.25 weight:162.4lbs
Long travel day. We left the house at 4:30, arrived in Brooklyn without incident at 7:10, plenty early for Rebekah's graduation from 5th grade. Having seen a few of these things I am a bit jaded, but the parents (hers and those of the other kids) were quite engaged and it was quite a nice time for all. The ride back was not quite as pleasant. We left at 1:15, arrived home pretty beat at 5:45. Nice to see Charles, Raakel and Rebs, all quite happy with the day. Charles is quite something to see these days. I would guess he has dropped 70 lbs, +/-. Apparently there has been a lot of walking involved, and his energy level is quite enhanced, too. Very favorable.
Thursday Jun 23, 2016 #
6 AM
Gym 1:00:00 [3]
slept:7.25 weight:161.6lbs
Usual session with Eric. Gradual improvement, still mostly balance, core, stretching.
Wednesday Jun 22, 2016 #
5 AM
Gym 55:00 [1]
slept:7.0 weight:160.8lbs
Rhonda's morning class.
4 PM
cycling 46:22 9.73 mi (4:46 / mi) +351m 4:17 / mi
ahr:124 max:253
More or less same as the other day. Just had a bit of time and Rhonda was going swimming, so rode from home and met her to get a lift back up.
Tuesday Jun 21, 2016 #
6 AM
Gym 1:00:00 [3]
slept:5.5 weight:161.4lbs
Regular session with Eric. Always does me some good.
Monday Jun 20, 2016 #
5 AM
Gym 55:00 [3]
slept:6.0 weight:159.8lbs
Rhonda's morning class.
5 PM
cycling 39:58 9.24 mi (4:20 / mi) +347m 3:52 / mi
ahr:136 max:219
From home down to Stanclift Cove to meet up with Rhonda who was swimming.
Sunday Jun 19, 2016 #
Event: Harris Center
Note
slept:7.75 weight:162.2lbs
Generally active day outside. Laurel wrangling, lopping and mowing. Stopped by Stanclift Cove late for a very brief swim, just to see what if felt like. Very favorable.
Saturday Jun 18, 2016 #
Note
slept:8.0 weight:160.8lbs
A fairly active day, although nothing I would call training. Several things that are not conducive to a happy back, including painting a garden bench I bought for Rhonda, laurel wrangling in the area of one of the controls, and trying to manage Matthew's dog Rocky on the leash. I am no match for him.
Friday Jun 17, 2016 #
5 AM
Gym 55:00 [3]
slept:7.75 weight:160.2lbs
Rhonda's morning class. Much stiffer today, maybe from running. R calf is pretty tied up and I'll do some rolling.
Other 20 [3]
8 ring dips.
2 PM
Note
Went to see the doc who gave me the spinal injection to see what he thinks about the annoying swelling I have more or less at the site of the injection. He did an ultrasound of it, and basically sad he didn't know. Maybe some blood pooling. Seems odd to me. I think I will go ask the other guy.
Thursday Jun 16, 2016 #
6 AM
Gym 1:00:00 [3]
slept:6.25 weight:160.2lbs
Session with Eric. Gradual improvement, stretching, balance, bands, bridges, planks, etc.
4 PM
Running 33:35 4.18 km (8:02 / km) +153m 6:48 / km
ahr:144 max:159 shoes: 2011 NB MT840
This was a little easier on my back than last time, but I had nothing in my legs. Just tired.
Wednesday Jun 15, 2016 #
5 AM
Gym 55:00 [3]
slept:6.0 weight:160.4lbs
Rhonda's morning class, well attended.
Other 15 [3]
6 ring dips. Hadn't done these in a while, and wondered if I could even do any. I guess the fact that I have been doing pushups pretty regularly of late prepped me for these.
4 PM
Mountain bike 33:30 1.83 mi (18:16 / mi) +40m 17:06 / mi
ahr:125 max:164
With Zack at Nassahegan SF. A fairly short and mild (for him) excursion. I am not that skilled at it. Rocks, tight turns are a bit anxiety provoking, but Zack is very solicitous and waits for me when necessary. That is to say, often.
Tuesday Jun 14, 2016 #
6 AM
Gym 1:00:00 [3]
slept:5.5 weight:160.2lbs
Working out with Eric. Still mostly stretching, but sensing a little gradual improvement. What a long road this has been.
5 PM
cycling 1:08:17 14.32 mi (4:46 / mi) +419m 4:22 / mi
ahr:150 max:239
Very stimulating ride from Pleasant Valley, both the slow grind up Rte 181 to Rte 20 and the whistling descent to Riverton. A little much for my back, but on balance probably good for me.
Monday Jun 13, 2016 #
10 AM
Running 32:26 3.98 km (8:09 / km) +197m 6:32 / km
ahr:144 max:188 slept:7.5 weight:161.2lbs shoes: 2011 NB MT840
First time doing this in a while, and just doing it at all is a fairly significant achievement. This was hard on three fronts. It really is uncomfortable for the back, the legs are pretty weak after such a long time with limited to no running, and the wind isn't there either. So plenty of room for improvement, and a faster time than I would have expected. I was thinking more like 34.
Looking back, the last time I did this was Feb 2, the day before my back went out.
Looking back, the last time I did this was Feb 2, the day before my back went out.
Sunday Jun 12, 2016 #
1 PM
cycling 1:34:35 [3] 21.1 mi (4:29 / mi)
slept:7.5 weight:162lbs
Ride of Zack's design, and he offered to pick me up in West Simsbury. He asked me how long it would take and I guessed 1:35. We rolled into the parking lot at pretty much exactly the same time.
Nice day, but getting windier as I rode.
Nice day, but getting windier as I rode.
Saturday Jun 11, 2016 #
3 PM
Hike 36:44 1.25 mi (29:29 / mi) +104m 23:25 / mi
ahr:119 max:187 slept:7.5 weight:161.4lbs
Lazy day, and raining on and off - thought I was going out for the loop on roads, but the dog started begging, so I took her around the dog loop instead. She was gratified, likes the cool weather.
5 PM
Hike 1:03:40 6.87 km (9:16 / km) +318m 7:32 / km
ahr:150 max:236
and then after a bit she came in and I went out again for the loop on roads. Nice and sunny as I started out, and thought maybe a bike ride would have been a good idea, but then the rain showed up again just as I finished.
Friday Jun 10, 2016 #
5 AM
Gym 55:00 [1]
slept:7.0 weight:161lbs
Rhonda's morning class, without Rhonda, who is in TX.
Thursday Jun 9, 2016 #
Event: Boston Sprint Camp 2016
7 AM
Gym 1:00:00 [3]
slept:6.0
working out with Eric, after getting Rhonda off for a few days in TX. My back was pretty sore yesterday, a little better today, and much better after the session with Eric. It has its ups and downs.
3 PM
cycling 1:25:33 17.86 mi (4:47 / mi) +484m 4:25 / mi
ahr:156 max:234
Zack offered to pick me up in Pleasant Valley, so that made this a much easier ride. Up 181 to West Hartland, back through Riverton. Windy. At one point a gust hit me and pushed me over a couple of feet. No harm done, but a bit unsettling.
Wednesday Jun 8, 2016 #
5 AM
Gym 40:00 [3]
slept:7.0 weight:160.8lbs
Rhonda's morning class, but feeling pretty uncomfortable in the upper back and cut it short to go in and drink coffee instead. Too bad. Well attended this morning, six of us.
Tuesday Jun 7, 2016 #
6 AM
Gym 1:00:00 [2]
slept:6.0 weight:161.6lbs
Working out with Eric. Things are generally looking up, but I have quite a long way to go.
8 AM
Rowing Machine 9:14 [3] 2.0 km (4:37 / km)
Left side of the back felt a little vulnerable today. Kept backing off when it would twitch, so not really feeling like any faster made sense.
1 PM
cycling 1:02:00 12.29 mi (5:03 / mi) +236m 4:46 / mi
ahr:124 max:195
From PV with Rhonda. Not a lot of energy, but a nice day.
Monday Jun 6, 2016 #
5 AM
Gym 55:00 [3]
slept:5.5 weight:160.8lbs
Rhonda's morning class. Had to be a bit careful because my legs are pretty vulnerable to cramping after three days of unaccustomed running.
Sunday Jun 5, 2016 #
11 AM
Orienteering race 1:10:47 *** 5.77 km (12:16 / km) +231m 10:13 / km
ahr:140 max:167 spiked:10/15c slept:7.5 weight:160.8lbs shoes: 2014 icebugs
Red Middle course at Team Trials.
Map and route.
Not a great start. Crossed the stream and climbed up a bit, but then was having trouble seeing the detail on the map and stopped for a while to try to figure it out, realized I hadn't gone far enough, so lost about a minute.
On the way to 2 crossed the stream, and was north of the biggest rocks, looking downhill for the reentrant, but didn't see a flag and ended up wandering on as far as the trail before turning back. As I was approaching I saw Craig, who had started two minutes behind. He punched in maybe 30 or so seconds ahead of me. Figure I lost between 2:30 and 3:00 on the leg.
To 3 I went south of the big rock features, very satisfactory, then continued south of the rocky spur, and watched Craig miss to the right and keep going, so I got back ahead of him here.
Hustled downhill toward 4, but then it didn't look like I was expecting it to, and I wandered back and forth a bit. I saw a patch of laurel off to the W, and started heading back, then thought I really should be looking for the reentrant with the marsh in it, and then found it. I saw Karl Ahlswede near the control, but it turns out he was taking a right route from 9 to 10. So another 2 minutes gone.
Then I settled down, not fast, but finding reasonably secure routes. Quite straight to 5, under the cliffs after 100 M, then up teh small reentrant and over the hill. As I was still about 50M away, I saw Jeff leaving the area and heading toward 6.
South of the marsh toward 6, crossing the little white island N of the control area and up the small reentrant and in.
Over the top and dwon the slot to the ENE, across the stream to the slot that led right up to the control at 7. Picked up the trail and followed it to the marsh before the big hill and into 8 from there. Dropped quckly down to the marsh and followed it under rocks and around the cliffs to 9. The bag was a little further from the cliff than I thought, but easy enough.
David Hunter went by as I went left along the marsh. When I got past the big cliff halfway, I thought I had come to the end of the marshy stuff, so thought I needed to go E, but I saw Janet and David more or less stopped, but seeming to be going on further N. Made me nervous, but I was thinking I needed to head east, and started going up. After a while I reaslized I ws still too far S, so I went up one of the steep reentrants. Eventually figured out I was one to far over to the East and up and over and right into the bag, punching in behind Janet, David and Laura Carluccio.
Pretty straight line to 11 behind Laura, who seemed very steady. She pulled away by then and on my own to 12, where I saw Mike Lyons coming back to it.
Carl Childs passed me on the way up the hill toward 13, grunting and struggling, but still stronger than I was. I got a little better line, saw the smaller cliff right on the line below the bigger cliffs, and we got there together, both checking the boulder on the edge of the circle first.
With Carl down toward 14, It didn't look right to me and very hesitant.
I had taken the trouble to read the clue, so knew I had to go right around the big rock at 15, and then in.
Map and route.
Not a great start. Crossed the stream and climbed up a bit, but then was having trouble seeing the detail on the map and stopped for a while to try to figure it out, realized I hadn't gone far enough, so lost about a minute.
On the way to 2 crossed the stream, and was north of the biggest rocks, looking downhill for the reentrant, but didn't see a flag and ended up wandering on as far as the trail before turning back. As I was approaching I saw Craig, who had started two minutes behind. He punched in maybe 30 or so seconds ahead of me. Figure I lost between 2:30 and 3:00 on the leg.
To 3 I went south of the big rock features, very satisfactory, then continued south of the rocky spur, and watched Craig miss to the right and keep going, so I got back ahead of him here.
Hustled downhill toward 4, but then it didn't look like I was expecting it to, and I wandered back and forth a bit. I saw a patch of laurel off to the W, and started heading back, then thought I really should be looking for the reentrant with the marsh in it, and then found it. I saw Karl Ahlswede near the control, but it turns out he was taking a right route from 9 to 10. So another 2 minutes gone.
Then I settled down, not fast, but finding reasonably secure routes. Quite straight to 5, under the cliffs after 100 M, then up teh small reentrant and over the hill. As I was still about 50M away, I saw Jeff leaving the area and heading toward 6.
South of the marsh toward 6, crossing the little white island N of the control area and up the small reentrant and in.
Over the top and dwon the slot to the ENE, across the stream to the slot that led right up to the control at 7. Picked up the trail and followed it to the marsh before the big hill and into 8 from there. Dropped quckly down to the marsh and followed it under rocks and around the cliffs to 9. The bag was a little further from the cliff than I thought, but easy enough.
David Hunter went by as I went left along the marsh. When I got past the big cliff halfway, I thought I had come to the end of the marshy stuff, so thought I needed to go E, but I saw Janet and David more or less stopped, but seeming to be going on further N. Made me nervous, but I was thinking I needed to head east, and started going up. After a while I reaslized I ws still too far S, so I went up one of the steep reentrants. Eventually figured out I was one to far over to the East and up and over and right into the bag, punching in behind Janet, David and Laura Carluccio.
Pretty straight line to 11 behind Laura, who seemed very steady. She pulled away by then and on my own to 12, where I saw Mike Lyons coming back to it.
Carl Childs passed me on the way up the hill toward 13, grunting and struggling, but still stronger than I was. I got a little better line, saw the smaller cliff right on the line below the bigger cliffs, and we got there together, both checking the boulder on the edge of the circle first.
With Carl down toward 14, It didn't look right to me and very hesitant.
I had taken the trouble to read the clue, so knew I had to go right around the big rock at 15, and then in.
Saturday Jun 4, 2016 #
11 AM
Orienteering race 1:23:37 *** 6.55 km (12:46 / km) +248m 10:44 / km
ahr:142 max:168 spiked:8/10c slept:6.0 weight:161.4lbs shoes: 2014 icebugs
Team trials, special green course for feeble onlookers not up to the mega red and blue long courses. 1:15000 map, just to make it more interesting. Peter was working the start, and looking forward to my reaction when I found out it was 1:15000. I think I disappointed him by not expressing enough distress. "Would it help?" I asked.
Despite developing a plan and thinking I was doing more or less the right thing, I did lose contact on the way to 1, but eventually came to the top of a substantial cliff.not all that far north of the control. Seemed likely that I was in fact where I thought I was, so skedaddled down and punched in. I lost some time, but just hesitating and studying the map. Don't think I wandered much.
Karen M passed me on the way to 2. She was walking and I thought I was jogging, but I certainly couldn't keep up. 2 was easy enough, just get to the trail and then head S keeping the marsh on my left. Past the marsh on the other side, heading up to the EW trail and crossing it, angling up to the trail up the big hill. Somehow I got ahead of Karen and we arrived together at what seemed to be the right place to leave the trail. So many little knolls with cliffs on them! I think we were just one bump north of it, but she and Mitch C started exploring further north, and I hung with them for a while until I just went back where I started and found the little bump with the flag, losing about 6 or so minutes in the process. Then 4 was easy, except I kept getting pushed R by the terrain, finally crossing the marsh at the narrow point just N of 6. From there I could just go up the spur and hit it right on, aware of the marsh through the trees on the right.
Map and route.
More later.
Despite developing a plan and thinking I was doing more or less the right thing, I did lose contact on the way to 1, but eventually came to the top of a substantial cliff.not all that far north of the control. Seemed likely that I was in fact where I thought I was, so skedaddled down and punched in. I lost some time, but just hesitating and studying the map. Don't think I wandered much.
Karen M passed me on the way to 2. She was walking and I thought I was jogging, but I certainly couldn't keep up. 2 was easy enough, just get to the trail and then head S keeping the marsh on my left. Past the marsh on the other side, heading up to the EW trail and crossing it, angling up to the trail up the big hill. Somehow I got ahead of Karen and we arrived together at what seemed to be the right place to leave the trail. So many little knolls with cliffs on them! I think we were just one bump north of it, but she and Mitch C started exploring further north, and I hung with them for a while until I just went back where I started and found the little bump with the flag, losing about 6 or so minutes in the process. Then 4 was easy, except I kept getting pushed R by the terrain, finally crossing the marsh at the narrow point just N of 6. From there I could just go up the spur and hit it right on, aware of the marsh through the trees on the right.
Map and route.
More later.
Friday Jun 3, 2016 #
Event: Senior Team USA Trials
Orienteering race 24:43 [3] 2.4 km (10:18 / km)
slept:6.0 weight:162.2lbs shoes: 2012 MT101 Black
Red Sprint at Team Trials. Apparently DSQd. There is a tiny strip of green just before the finish on the map, and there is a hedge on the ground, but with about a 3 foot wide gap in it. Not that I was really looking at the map, but rather chasing Steve Richardson to the finish. He apparently jumped the hedge somewhere left of where I went through and was DSQd. I didn't realize until later that I had also crossed the green.
Generally things were pretty small for me to read on the map, and not really possible in most places without coming to a complete stop. Only one real error other than the DSQ, leaving 16 and planning to go around the S of the building, I went around the building further south as well and was running along S, when I wanted to have gone E and then N. Had to stop and figure out where I was, so that was worth about 2 minutes.
To add insult, my Garmin track got garbled and downloads only a race from 2 months ago.
The map.
Generally things were pretty small for me to read on the map, and not really possible in most places without coming to a complete stop. Only one real error other than the DSQ, leaving 16 and planning to go around the S of the building, I went around the building further south as well and was running along S, when I wanted to have gone E and then N. Had to stop and figure out where I was, so that was worth about 2 minutes.
To add insult, my Garmin track got garbled and downloads only a race from 2 months ago.
The map.
Thursday Jun 2, 2016 #
6 AM
Gym 1:00:00 [1]
slept:4.5 weight:164lbs
working out with Eric. My back is less painful than it has been since the February incident, although I still feel pretty vulnerable.
3 PM
cycling 56:13 12.26 mi (4:35 / mi) +264m 4:18 / mi
ahr:109 max:139
With Rhonda, from PV. Felt a little stress in the R quad, so good we kept it short. The back is feeling pretty good, though.
Wednesday Jun 1, 2016 #
10 AM
Rowing Machine 8:55 [3] 2.0 km (4:28 / km)
slept:7.0 weight:161.8lbs
Feeling a bit subdued and logy after the shot yesterday, but this wasn't so bad, and overall easier at the somewhat slower pace. I was being extra careful of the back, not pushing the pace at all.
C • shot 1