Training Log Archive: CharlieIn the 30 days ending Apr 30, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||
Sunday Apr 30, 2017 #
Note
slept:6.0 (rest day)
Travel day. 6 am flight out of Houston, arrived home about 2:15 and hot-footed it over to Stratton Brook to get the report on the meet, which seemed to be pretty favorable. A short visit with Bill, George and Lyn, 3rd time seeing G&L in a week. Very nice.
Then there was a nice visit in the yard from the first bear I've seen this year, a yearling who hung around a while nibbling on the grass. Handsome animal.
Then there was a nice visit in the yard from the first bear I've seen this year, a yearling who hung around a while nibbling on the grass. Handsome animal.
Saturday Apr 29, 2017 #
Note
slept:5.5 (rest day)
In TX for the big birthday party. Thought I might go for a run around the neighborhood with Rhonda, but my leg and back were pretty distressed from the plane ride last night, so a rest day.
Friday Apr 28, 2017 #
1 PM
Hike 23:53 1.07 mi (22:17 / mi) +69m 18:34 / mi
ahr:94 max:117 slept:5.5 weight:166.8lbs (rest day)
Just a little stroll with Zack and the dog. Not a lot of time, and tender enough in the back and leg today that I was glad not to try anything more. Off to TX this afternoon.
Thursday Apr 27, 2017 #
7 AM
Gym 1:00:00 [1]
slept:7.5 weight:166.8lbs
In the gym with Eric. DLs, hamstring raises on GH machine, pushups, usual stretching, planks, etc.
5 PM
Orienteering 1:12:37 5.24 km (13:51 / km) +219m 11:27 / km
ahr:117 max:141 shoes: 2011 icebugs
Orienteering practice at Earl's Trails, courses set very kindly by Ken Sr. I got very screwed up looking for #6, ended up going back to 5 twice, the last time taking a very different route that took me right to it, so don't know what I was doing the other times. Then it got dark on me and I skipped the last three to get in at a reasonable time. Very stiff in the back this afternoon, not moving at all well.
Then a nice dinner with the gang: George and Lyn, Steve R, Phil, PG and Ken a bit later after he picked up controls. Very pleasant.
Map
Then a nice dinner with the gang: George and Lyn, Steve R, Phil, PG and Ken a bit later after he picked up controls. Very pleasant.
Map
Wednesday Apr 26, 2017 #
12 PM
Running 34:54 4.03 km (8:40 / km) +191m 7:00 / km
ahr:136 max:148 slept:7.5 weight:166.8lbs shoes: 2011 icebugs
2 dog loops - felt difficult, even though I wasn't particularly pushing it. I may need a new name for this, as the dog no longer finds it interesting at anything more than a walk.
Tuesday Apr 25, 2017 #
8 AM
Gym 1:00:00 [1]
slept:7.5 weight:166lbs
In the gym with Eric. Very tender along the ITBs, R hip flexor, but otherwise generally pretty good. Straight leg DLs today (65#). among a lot of other things.
Monday Apr 24, 2017 #
8 AM
Gym 40:00 [1]
slept:7.25 weight:166.4lbs
In the gym with Rhonda and Lindsay. Some rowing on the Concept II to warm up, then 5x10 DLs, 75#, 5 or so sets of bent over dumbbell rows, some scattered hamstring work on the GH machine, squats, pushups and pull downs, then ducked out when the burpees were about to start.
2 PM
cycling 1:16:35 14.53 mi (5:16 / mi) +369m 4:53 / mi
ahr:111 max:152
Noodling around W Simsbury, going just a bit farther afield. A couple of interesting sightings.
Alas, I wasn't paying much attention at the first one and just caught the tail end of it. As I made a left turn onto Saddle Ridge Dr, I caught a flurry of movement at the right curb, really only about 5 feet away. I had startled a hawk that was trying to close the deal on a rather large squirrel. The hawk flapped its wings and the squirrel escaped, all too fast for me to identify the hawk or (as would do the much more accomplished PG) take a picture.
Interesting sighting #2 was an impromptu stop chez George and Lyn. Nice to see them, and George is looking pretty sparky for all that has been going on with him of late. Very pleasant short visit.
Alas, I wasn't paying much attention at the first one and just caught the tail end of it. As I made a left turn onto Saddle Ridge Dr, I caught a flurry of movement at the right curb, really only about 5 feet away. I had startled a hawk that was trying to close the deal on a rather large squirrel. The hawk flapped its wings and the squirrel escaped, all too fast for me to identify the hawk or (as would do the much more accomplished PG) take a picture.
Interesting sighting #2 was an impromptu stop chez George and Lyn. Nice to see them, and George is looking pretty sparky for all that has been going on with him of late. Very pleasant short visit.
C • Hawk 1
4 PM
cycling 32:34 6.03 mi (5:24 / mi) +147m 5:01 / mi
ahr:117 max:143
And then part 2 of the excursion, from George's back to the car in W Simbsury. The whole idea today was to keep the pace gentle, and very successful in that.
Sunday Apr 23, 2017 #
9 AM
Hike 23:03 1.05 mi (21:53 / mi) +57m 18:44 / mi
ahr:91 max:115 slept:11.0
to the start, with Mary Jo. Good company.
Orienteering race 52:15 *** 4.14 km (12:37 / km) +128m 10:56 / km
ahr:135 max:170 10c shoes: 2014 icebugs
Brown Day 2 at Jackie Jones, day 2 of the West Pt meet. Not too bad the first four controls. A bit low in the reentrant before I remembered the clue said top, so maybe 20-30 seconds. Also a bit low on #2 and thought it would be farther, but I could see the big cliff and the flag above me. Spike on #3. Stayed under the cliffs in the woods on 4, the long leg, aiming for a slot with a trail in it to get up, but thought I saw trail and went up a bit early. A little extra difficulty and climb, alas, but generally went right into it. Caught Phil H-T at the control. Going pretty well to 5, thought I picked up the little path through the green from the top of the marsh, but apparently not. Got through the green with some difficulty and not too sure what was going on. There was Mary Jo, apparently on her way from 5 to 6, and a bit more wandering and here came Phil again. Finally got it, then off to 6 and blew that one, too. Lots of stopping and scratching my head, seems it was much further than I had imagined. Then up the slot below the big hill, and down the other side, planning on hitting the E-W trail, but I drifted right and hit the N-S one, not stopping to check my compass, turned right (instead of left which would have been fine), but only for a bit, because I'm not supposed to be climbing! Then a little fumbling in the circle at 7, slow to 8. The rest was ok. Ethan passed me near 9 and I hung not too far back on the climb up but he showed me a clean pair of heels on the way down to #10 and the long sand run in.
Map and route
Map and route
Saturday Apr 22, 2017 #
Event: West Point National Meet
8 AM
Hike 17:50 1.04 mi (17:07 / mi) +134m 12:14 / mi
ahr:116 max:137 shoes: 2014 icebugs
to the start. Glad it was shorter than advertised, as I don't think I would have made my start time.
9 AM
Orienteering race 56:36 4.12 km (13:44 / km) +78m 12:33 / km
ahr:134 max:165 slept:6.0 weight:167lbs shoes: 2014 icebugs
Brown course at West Point. Not too bad. Very slow and gingerly on the rocks, of which there are plenty. My back was quite good, although I wasn't really pushing it. I think 1st in M70 on the day, behind a couple of M65s. Maybe 7 or so minutes of errors. Got to #6 before #4, for about a 2 min miss, then another two on 7, off just a bit to the N, then tried to go straight to 8, and another 2 min gone. Finally dropped a minute or two hesitating on the way to #11.
Map and route
Map and route
Friday Apr 21, 2017 #
Note
slept:7.0 weight:168.2lbs (rest day)
Busy day. Back is pretty good, though.
Thursday Apr 20, 2017 #
8 AM
Gym 35:00 [1]
slept:7.25 weight:167.4lbs
Brief workout in the gym with Rhonda and Lindsay. They kept going but I had to cut it short because of a conference call.
A little warmup on the rower, just 600 M, some stretching, and then 6x10 DLs with 70 lbs, and 3x10 goblet squats, 25 lb, interspersed with some rowing, pushups, this and that.
My back is really doing well, better it seems than since I hurt it in Feb 2016. The leg is still tender, but much improved as compared to the last 3-4 days.
A little warmup on the rower, just 600 M, some stretching, and then 6x10 DLs with 70 lbs, and 3x10 goblet squats, 25 lb, interspersed with some rowing, pushups, this and that.
My back is really doing well, better it seems than since I hurt it in Feb 2016. The leg is still tender, but much improved as compared to the last 3-4 days.
2 PM
cycling 1:02:05 13.32 mi (4:40 / mi) +352m 4:18 / mi
ahr:119 max:151
Little jaunt around W Simsbury. I would say it went better than I might have expected. Turning a little corner maybe.
Wednesday Apr 19, 2017 #
Note
slept:6.5 weight:168.6lbs (rest day)
Third straight day with a leg too sore for any of the usual kinds of exercise. I might have tried a bike ride, but it's pretty cold and windy, so better not to. A few dog loops today, but feeling pretty gingerly about it.
Monday Apr 17, 2017 #
Note
slept:7.0 weight:166.2lbs (rest day)
R leg much too sore to do much of anything. Certainly not the bike, certainly not the rower, certainly not running. Maybe a bit of walking.
Sunday Apr 16, 2017 #
Note
Certainly an eventful day. The scary part (and I should start with "He's OK"). Zack had a pretty serious motorcycle accident, trying to pass a car on rte 63 in Goshen that decided to pass the driver in front without looking to see who was coming from behind. Zack ended up crashing, sliding into the guardrail. I'm sure it was dramatic to see. After the cops and the ambulance visit (he declined transport) I went out to get him with the truck and trailer. His motorcycle jacket did its job. It was shredded in the shoulder and the back, but he wasn't. Also fine work from his full face helmet that is pretty well sanded down on the right side, but maintained its integrity (and more importantly his).
He was on his new bike of 2 days, and the structure of it and the fairing in particular saved him some really serious injury, The crash bars saved his leg, fairing saved his hand.
So the upshot is a young man a bit more cautious, with three patches of road rash none bigger than a half dollar and a rather painfully sprained thumb, but nothing worse. The bike is perhaps totaled. Not such a bad result..
And then we got home in time for Easter dinner, very pleasant visit from PG and Gail, Charles Jr, Raakel and Rebekah. And a lot of relief all the way around at how lucky we were.
He was on his new bike of 2 days, and the structure of it and the fairing in particular saved him some really serious injury, The crash bars saved his leg, fairing saved his hand.
So the upshot is a young man a bit more cautious, with three patches of road rash none bigger than a half dollar and a rather painfully sprained thumb, but nothing worse. The bike is perhaps totaled. Not such a bad result..
And then we got home in time for Easter dinner, very pleasant visit from PG and Gail, Charles Jr, Raakel and Rebekah. And a lot of relief all the way around at how lucky we were.
C • Wow 10
9 AM
cycling 37:39 8.64 mi (4:22 / mi) +170m 4:06 / mi
ahr:112 max:148 slept:7.0 weight:165.4lbs
Short ride with Rhonda because we were expecting Charles, Raakel and Rebekah, but once again, by the time we got back they had changed their plans and so aren't arriving for a while more. Third change of plans in the last 24 hours. They are difficult guests.
Saturday Apr 15, 2017 #
11 AM
cycling 1:55:56 22.99 mi (5:03 / mi) +390m 4:47 / mi
ahr:113 max:143 slept:7.5 weight:166.4lbs
From PV with Rhonda. Very breezy, mostly from the South, so quite a headwind on the way back.
Friday Apr 14, 2017 #
2 PM
cycling 59:45 12.26 mi (4:53 / mi) +216m 4:37 / mi
ahr:109 max:141 slept:6.0 weight:167lbs
A little spin with Rhonda, neither of us feeling particularly lively, so kept it short.
Thursday Apr 13, 2017 #
6 AM
Gym 1:00:00 [3]
slept:7.0 weight:167.2lbs
regular workout with Eric, stretching, rolling, abs, deadlifts
8 AM
Gym 30:00 [2]
circuit workout with Eric and Rhonda. 6 stations, bench dips, goblet squats, TRX one arm rowing, BOSU pushups, reverse crunches, sumo squats.
12 PM
cycling 1:30:10 18.54 mi (4:52 / mi) +289m 4:38 / mi
ahr:113 max:142
From PV with Rhonda and our friend Lindsay. Always entertaining.
5 PM
Hike 37:27 [0] 0.58 mi (1:04:07 / mi) +6m 1:02:08 / mi
Gentle perambulation with some Land Trust folks on a prospective acquisition.
Wednesday Apr 12, 2017 #
2 PM
Running 16:24 1.56 mi (10:31 / mi) +88m 8:57 / mi
ahr:110 max:161 slept:6.5 weight:166lbs shoes: 2012 gel kayanos
Pretty tired and sore, was going to declare it a rest day, but decided to go out and run a couple of loops around the backyard, the so-called hospital loop. Didn't have much and only did one jogging, two with some push, but not much result.
Stupid Garmin trick. It turned itself on again twice after I was done. That seems to be a new ailment. I hope it doesn't get to be a habit.
For what it's worth, the two "fast" loops were approximately 4:10 and 4:08. Not too sparky.
Stupid Garmin trick. It turned itself on again twice after I was done. That seems to be a new ailment. I hope it doesn't get to be a habit.
For what it's worth, the two "fast" loops were approximately 4:10 and 4:08. Not too sparky.
Tuesday Apr 11, 2017 #
6 AM
Gym 1:00:00 [1]
slept:7.5 weight:167.8lbs
Working out with Eric. The usual stretching and bands, plus DLs. Just 70 lbs, but 5 x 6 reps, good form. R upper leg and low back continue to bug me.
8 AM
Gym 30:00 [2]
circuit workout in the gym with Rhonda and Eric. Rowing with machine, GH hamstring curls, dumbbell rowing, pushups on the rings, BOSU crunches, wall sit with medicine ball twists.
3 PM
cycling 1:37:50 20.25 mi (4:50 / mi) +387m 4:34 / mi
ahr:129 max:162
Hard. Pretty warm out, did route from last fall. Left the house and down Devil's elbow past Ski Sundown, then up 219 and over the dam, up Beech Rock Rd to 181 to 20 then back down past Riverton to PV, where Zack picked me up. The watch died along 181. Seems to have de-charged since yesterday. Sometimes it does that. Anyway, it was a fair amount of work, especially toward the end.
Huge piles of crushed stone and stone dust at the corner where 181 meets 20. Not sure what they are up to.
I had thought about heading up to Earl's Trails, but the car ride to Central today was uncomfortable enough that I didn't want to risk another one, and not at all sure I could run anyway. So a bike ride seemed a safer idea.
Huge piles of crushed stone and stone dust at the corner where 181 meets 20. Not sure what they are up to.
I had thought about heading up to Earl's Trails, but the car ride to Central today was uncomfortable enough that I didn't want to risk another one, and not at all sure I could run anyway. So a bike ride seemed a safer idea.
Monday Apr 10, 2017 #
5 AM
Gym 45:00 [0]
slept:7.0 weight:165.8lbs
Rhonda's morning class
12 PM
cycling 1:01:21 13.34 mi (4:36 / mi) +353m 4:15 / mi
ahr:125 max:152
Short excursion in W Simsbury. Have to get by and see George one of these days, but things to do this afternoon, so hurried back.
Sunday Apr 9, 2017 #
12 PM
cycling 1:51:00 22.39 mi (4:57 / mi) +358m 4:43 / mi
ahr:113 max:150 slept:7.5 weight:165.4lbs
Up Sandy Brook with Mike and Cindy, admiring Mike's new E-bike. This was my and Rhonda's longest ride so far this spring, not particularly difficult, and I would have gone further (as Mike and Cindy did), but Rhonda was ready to turn back. Mike rode with us until we got to the hill on Sandy Brook and then he disappeared. Found him relaxing at the top.
I tried the e-bike just for about 200 yds. Very fun. Just feels like one has young, springy legs, but very natural feeling. I can certainly see the utility, especially around here.
I tried the e-bike just for about 200 yds. Very fun. Just feels like one has young, springy legs, but very natural feeling. I can certainly see the utility, especially around here.
Saturday Apr 8, 2017 #
2 PM
Running 25:52 2.06 mi (12:33 / mi) +122m 10:36 / mi
ahr:125 max:164 slept:8.0 weight:167.4lbs shoes: 2012 gel kayanos
A variant on a workout I used to do. More or less the so-called hospital loop, on a 5 minute clock, although this time instead of stopping until the 5 minute mark, I just kept walking, so each loop after the first was a bit short. Then forgot to turn it off, or maybe just punched it and it didn't go off, which sometimes happens.
Jogged a lap (not on the watch) then 4 hard loops and walked the last one.
Jogged a lap (not on the watch) then 4 hard loops and walked the last one.
Friday Apr 7, 2017 #
5 AM
Gym 45:00 [0]
slept:6.75 weight:167.8lbs
Rhonda's morning class
Thursday Apr 6, 2017 #
Gym 30:00 [3]
With Rhonda and Eric in the gym, circuit workout, BOSU crunches, pull downs, mountain climbers, one arm rowing. Having a bit of trouble with R forearm, otherwise ok.
6 AM
Gym 1:00:00 [1]
slept:6.5 weight:165.6lbs
In the gym with Eric. DLs are going well. Pretty sore, particularly in the glutes, from Tuesday's workout.
Wednesday Apr 5, 2017 #
12 PM
Rowing Machine 9:29 [2] 2.0 km (4:45 / km)
slept:7.5 weight:165lbs
Sore after yesterday's gym workout, kind of a struggle to do this today.
Tuesday Apr 4, 2017 #
6 AM
Gym 1:00:00 [1]
slept:6.0 weight:165lbs
Working out with Eric. First time doing full DLs in quite a while, only 65 lbs, but good form and have to start someplace. Felt reasonably good. A little strain in the low back and the groin, but that is to be expected.
8 AM
Gym 30:00 [3]
Circuit workout with Eric and Rhonda - Bench lunges with dumbbells, triceps extensions and biceps curls with TRX, side lunges, pushups on BOSU. Pretty hard.
Monday Apr 3, 2017 #
10 AM
Rowing Machine 8:44 [3] 2.0 km (4:22 / km)
slept:7.0 weight:164.4lbs
Better than yesterday, but still pretty tender. I'll wait until it calms down until I try anything longer or harder.
2 PM
Orienteering 2:12:00 [0] 3.8 mi (34:44 / mi)
shoes: 2014 icebugs
vetting control sites at Stratton. Snow is 99%+ gone. Ratlum is more like 85% clear, but we are 900 ft higher.
Sunday Apr 2, 2017 #
12 PM
cycling 1:29:56 19.12 mi (4:42 / mi) +276m 4:30 / mi
ahr:123 max:154 slept:7.75 weight:164.8lbs
From PV with Rhonda and up Sandy Brook Rd to Pisgah Mtn and back. Longer than we have been going. Not bad, but exposed a few weaknesses. Still a little tender in the saddle, and left triceps is not up to snuff. Keep at it.
Nice day, warmer than the last two times. Swirling wind seemed in our face in both directions, but I suppose it was really mostly out of the north, as we got back a lot faster than we went out.
Nice day, warmer than the last two times. Swirling wind seemed in our face in both directions, but I suppose it was really mostly out of the north, as we got back a lot faster than we went out.
4 PM
Rowing Machine 8:49 [3] 2.0 km (4:25 / km)
Pretty sore today, mostly from the gym workout. This was a struggle.
Saturday Apr 1, 2017 #
Note
Poison Oak report:
Surprisingly benign. Only one patch in the vicinity of my left knee, maybe 1 sq. in. Even that didn't show up until Thursday evening, so not a very severe exposure, and by now I would think I am out of the woods, so to speak. I had taken a branch across the face early in the race on Sunday and I was pretty concerned about what might ensue, but maybe it wasn't PO. I didn't go back to check it. Anyway, there was certainly a lot out there, although judicious navigation would have kept a runner in the open almost exclusively.
Surprisingly benign. Only one patch in the vicinity of my left knee, maybe 1 sq. in. Even that didn't show up until Thursday evening, so not a very severe exposure, and by now I would think I am out of the woods, so to speak. I had taken a branch across the face early in the race on Sunday and I was pretty concerned about what might ensue, but maybe it wasn't PO. I didn't go back to check it. Anyway, there was certainly a lot out there, although judicious navigation would have kept a runner in the open almost exclusively.
11 AM
Rowing Machine 22:13 [3] 5.0 km (4:27 / km)
slept:7.0 weight:165.4lbs
I seem to have successfully dodged the entire month of the Concept II March challenge, hadn't done 5K since Feb 22 and only rowed a total of 5K in the whole month, but it's a new month. No particular challenge, but try to get back to it, and try to put up at least one lightweight piece before the season is over, as I am floating near the cusp.
Splits:
2:18.5
2:15.3
2:13.3
2:11.5
2:07.7
total 22:12.7
Not bad.
Splits:
2:18.5
2:15.3
2:13.3
2:11.5
2:07.7
total 22:12.7
Not bad.
2 PM
Gym 26:00 [2]
shoes: 2012 merrell trail glove
5 rounds, 5 exercises, with Rhonda; 45 seconds on, 15 seconds to switch.
Pull downs
GH raises and lowers
Dumbbell straight leg DLs and upright Rows (25# dumbbells)
Goblet squats (25#)
Pushups
In that order, the exercises seem to me to be of increasing degree of difficulty.
Pull downs
GH raises and lowers
Dumbbell straight leg DLs and upright Rows (25# dumbbells)
Goblet squats (25#)
Pushups
In that order, the exercises seem to me to be of increasing degree of difficulty.