Training Log Archive: CharlieIn the 31 days ending Jan 31, 2011:
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| 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 | Mo | ||||||||||||||||||||||||||||||||||||||||||
Monday Jan 31, 2011 #
8 AM
Snowshoe 35:00 [3]
weight:164lbs
Dog loop with Sassy. All gates working fine now. 9F at the start, so wore a sweater, but sunny and very pleasant.
10 AM
Note
A visit from the claims adjuster, checking out water damage from the ice dams. Come spring there will be a lot of painting, and who knows what else.
Sunday Jan 30, 2011 #
Event: Bye-bye-O
9 AM
Snowshoe 1:00:00 [3]
weight:163.5lbs
With Sassy, some on, some off trail, including a trip around the Big Down Marsh.
10 AM
Snowshoe 35:00 [3]
More snowshoeing, with a stop to fix the last of the gates.
1 PM
Orienteering 30:22 1.66 mi (18:16 / mi) +55m 16:34 / mi
ahr:144 max:162 shoes: 2010 NB MT840
with Kahtoola micro spikes. course CH at Stratton Brook Bye bye O. NO problems with navigation, but deep snow and a fair amount of postholing.
Orienteering 24:05 1.41 mi (17:05 / mi) +19m 16:24 / mi
ahr:145 max:160 shoes: Dion 121 snowshoes
Second course (US) at Stratton Brook. Switched to snowshoes, but not that satisfying. A bit more tiring and kicking up so much snow onto my back, hands, map, etc. Nice courses, nice day.
Saturday Jan 29, 2011 #
10 AM
Snowshoe 35:00 [3]
weight:165lbs
Same route as yesterday, with Sassy. Easier, following yesterday's tracks.
11 AM
Running 13:30 [3] 1.5 mi (9:00 / mi)
Jogged a mile on the treadmill, then a harder half mile a bit later as part of a cross fit session. Half mile in 3:25. There was a time when I could run 15 miles or so at that pace. Afraid I couldn't have extended it another quarter now. Treadmill generally was nicer than I had expected. For some reason I have been avoiding it this year.
Gym 15:00 [3]
The balance of the cross fit routine. The workout today was supposed to involve 50 reps of a bunch of exercises, but 25 seemed plenty for my level of acclimation. Hardest of them at the time were back extensions on the GHD machine, but the ones that made me sore after were hang cleans (front delts) and box jumps.
3 PM
Snowshoe 1:00:00 [3]
Another outing with Sassy. Not long, but on and off trail, and stopping to clear snow at each of the gates and to put extra links in the latch chains where the gates shrunk a bit in the cold.
Friday Jan 28, 2011 #
Note
Ice dams! Got some help over here today clearing snow off the middle roof, and chipping some channels in the ice. Water is getting through and into the walls, making quite a mess. Won't know quite how bad until spring, I fear.
3 PM
Snowshoe 40:00 [3]
weight:164lbs
with Sassy, some on and some off trail. Off trail sections interesting, in some of the northern laurel infestations, aiming for and eventually finding the boy scout bridge and then on trail from there. Sinking way in off trail, and particularly in the laurel traps. Sassy struggling, and happy to get on trail again herself.
Thursday Jan 27, 2011 #
5 AM
Note
weight:163lbs
10" or so of new snow, a little wetter than what we have been getting, but still reasonable fluffy. Took a while to plow because the places to put it are getting inundated. No need for any upper body workouts with all the shoveling. L elbow pretty stressed, but also lats, triceps, back generally.
8 AM
Snowshoe 1:10:00 [3]
10" of new snow, with Rhonda and Sassy down and around the Big Down Marsh. T-shirt weather today, 19 F.
Wednesday Jan 26, 2011 #
5 AM
Gym 45:00 [3]
weight:164.5lbs
Rhonda's morning class. Sore from the other day, and particularly from an extended session trying to get snow off the roof, and tired after being out at a land trust meeting until after 10. Total of 5 attendees
8 AM
Snowshoe 55:00 [3]
with Rhonda and Sassy, tour of the Big Down Marsh, same route as yesterday
2 PM
Snowshoe 1:15:00 [3]
similar route to this morning with a few extra side trips, with Rhonda, Sassy and Bill Duncan, who is quite a fine photographer.
Tuesday Jan 25, 2011 #
10 AM
Snowshoe 1:00:00 [3]
weight:163lbs
On about 2" of new fluffy stuff from overnight, on top of what's already there. Down to the Big Down Marsh with Rhonda and Sassy, then back up through the woods and over the big hill. That was a little strenuous, since nothing had been tracked in. But generally pretty nice.
1 PM
Ski 1:00:00 [3]
Decided to try the land trust trails off Breezy Hill Rd. Not nearly as entertaining as I had hoped. Not well tracked and the trails too narrow for good maneuvering. Poles skittering on the icy layer. With Rhonda.
Monday Jan 24, 2011 #
5 AM
Gym 45:00 [3]
weight:165lbs
Rhonda's morning class. Haven't been in a while, and I get stiffer and stiffer. So I suppose this was good. A bracing -13F this morning (-25C). Class was lightly attended, just me, Rhonda and Karen Smyth.
Gym 15:00 [3]
A few miscellaneous exercises, including squats, bench press, GHD raises, GHD situps, deadlifts, pullups (with band), ring dips.
9 AM
Snowshoe 1:00:00 [3]
tour of the Big Down Marsh with Sassy and Rhonda. Warmed up to a relatively balmy -9F, although it was a bit breezy on the pond. Beautiful sunny day. Tough going for Sassy who needed a lot of chewing to keep the ice under control in her pads.
1 PM
Note
One of the land trust properties has become a popular xc ski location, and people have been parking along the street. A neighbor complained about it, so I went over to plow out the parking area, something we had never done before. When I got there, a car was blocking most of the entrance, but I could get around, and being a bit careful, I plowed the entrance path, which goes for about 50 feet or so, and then plowed out enough of the parking area for about 8 or 10 cars. When I was finishing up, a woman came off the trail, in boots and with her dog. I rolled down the window to say hi, and she said, "I hope you didn't bury my car!" with appropriately surly tone. I said to her, "That's interesting. I was almost sure you were going to say, 'I hope my car is not in your way."" She didn't see the humor in it.
C • hope 8
3 PM
Rowing Machine 13:40 [3] 3.0 km (4:33 / km)
Keeping Rhonda company for a bit in the gym, while she was riding one of the bikes. She had a pretty good head start, hence the rather abbreviated session.
Sunday Jan 23, 2011 #
10 AM
Snowshoe 40:00 [3]
weight:165lbs
with Rhonda, making a loop over at Elinor and Larry's, picking up any stray luminaria along the way, sweeping up to make sure things were clean.
12 PM
Running 46:57 2.7 mi (17:23 / mi) +97m 15:39 / mi
ahr:137 max:212 shoes: Dion 121 snowshoes
Two dog loops, the second one with Sassy. While this had been tracked, it was not all that firm, especially the more southern facing stuff. I broke through quite a bit. Sassy figured out pretty quickly that being in the track was better than not, but she had to stop pretty often to get her paws chewed for ice bits, and she kept blocking the track. Then she'd get behind and try to run on the backs of my snowshoes, which wasn't all that satisfying either. A good workout, and smart enough to stop at 2 loops. I did 3 in easier conditions three or four weeks ago and my calves hurt for about 4 days.
Saturday Jan 22, 2011 #
9 AM
Snowshoe 35:00 [3] 1.3 mi (26:55 / mi)
weight:165.5lbs
dog loop with Sassy. she was getting quite a bit of ice in her pads.
6 PM
Snowshoe 15:00 [3]
hustling in to the barn at Elinor and Larry's for Moonlight Hike party
8 PM
Snowshoe 10:00 [3]
and back out again, jogging to get the truck and help with the cleanup
Friday Jan 21, 2011 #
Snowshoe 40:00 [3] 1.35 mi (29:37 / mi)
weight:166lbs
Full dog loop, with Rhonda, Zack and Sassy. about 4-5" of new snow on top of the crusty stuff. Pretty good conditions, and looks skiable, although I may not get the chance today.
5 PM
Snowshoe 1:00:00 [3]
tramping down the trail over at Smiths' for the moonlight hike, in the dark with Rhonda and her friends. Brought Wilma along, but enough light on the snow not to need her.
Thursday Jan 20, 2011 #
8 AM
Snowshoe 40:00 [3] 1.2 mi (33:20 / mi)
weight:163.5lbs
tramping in another section of the dog loop, and freeing another gate. Snow much stiffer this morning with a drop in the temperature, and so much more pleasant going. Rhonda and Sassy mostly supported by the snow crust. I was breaking through, but not as deep as yesterday.
Wednesday Jan 19, 2011 #
9 AM
Snowshoe 50:00 [3] 1.5 mi (33:20 / mi)
weight:163.5lbs
Tramping around on crusty wet snow at Elenor & Larry Smith's with Rhonda. Rhonda is tramping in a trail for the land trust's moonlight hike on Saturday.
12 PM
Snowshoe 45:00 [3] 1.0 mi (45:01 / mi)
part of the dog walk, in reverse, shoveling out a couple of the gates so they could be opened. Very hard on deep untracked snow with a layer of heavy crust on it. Sassy was pretty knackered by it.
Monday Jan 17, 2011 #
8 AM
Running race 58:12 3.68 mi (15:49 / mi) +201m 13:31 / mi
ahr:129 max:147 shoes: 2010 Yellow NB 840
First roughly a third of the long-o, until the battery gave out on the FR. Meant to charge it from the car battery, but forgot. Things were going really well in this part, and no problems to speak of up until 15, where I lost a bit of time. Then I got a little loopy - way too hot and tired - and misinterpreted a section of the course that looped on itself, thinking it was the (later) triangle section that could be taken in any order. Oops! Figured it out too late to go back and fix it, and lost some of my drive. Ended up skipping the last two, but still 3 minutes over time at 3:03. Western part, with route through 9. FR battery died after that. Note the off the map route to 4. Kind of a long way around, but mellow running and an easy attack. Trail route to the right might have been a bit shorter.
Orienteering race 2:05:00 [3] 10.0 km (12:30 / km)
shoes: 2010 Yellow NB 840
the rest of the long-o. Here is the map, but no route on it. Rules were: skip one, take either left or right fork from 7 to 10, do all in the triangle (24-26) in any order. I skipped 16. Somehow got it in my head that there were only 22 controls, and so thought I was doing really well. I also got it in my head that 18-20 was the triangle, so took them out of order. Pretty disappointed in myself when I figured it out, and too late to correct it, so soldiered on. After 25 I went looking for 26 but overshot it, and no longer felt like going back, so 27 and in, without trying for 24.
Through 14 I had been doing really well, and also did pretty well on 17, 18 (although I was coming from 19), 21 (from 18) and 22-23,25. Not so great on 15, 20, 19 and 26.
Really tired when it was over and sat around in a stupor for a while.
Then got it together and drove back into San Diego, where I spent a pleasant evening in the company of Donna and Ed Gookin enjoying their hospitality and conversation.
Through 14 I had been doing really well, and also did pretty well on 17, 18 (although I was coming from 19), 21 (from 18) and 22-23,25. Not so great on 15, 20, 19 and 26.
Really tired when it was over and sat around in a stupor for a while.
Then got it together and drove back into San Diego, where I spent a pleasant evening in the company of Donna and Ed Gookin enjoying their hospitality and conversation.
Sunday Jan 16, 2011 #
9 AM
Orienteering race 54:15 *** 3.91 mi (13:52 / mi) +138m 12:30 / mi
ahr:138 max:168 spiked:7/9c shoes: 2010 Yellow NB 840
Green Day 2 at AB. Faster terrain, but two mistakes today, going down the wrong spur at #1 and then getting spurs confused (and failing to read the clue) at #5. 10 minutes between them, alas. Otherwise a good run, navigating well and having fun. My route.
5 PM
Orienteering 1:43:34 3.46 mi (29:56 / mi) +197m 25:26 / mi
ahr:111 max:139 shoes: 2010 Yellow NB 840
In the Maze. Kind of fun, kind of frustrating, very scary in parts. I am not so good at this.
I suppose it is humorous, but I was pretty scared when I was trying to scale a muddy spur to #31 and just couldn't get up the last couple of feet. Kept sliding back down. Finally scootched around sidehill. Later I saw that the whole performance was on display from the finish area.
Other mischief at virtually every turn, including coming within a whisker of #35 when I was looking for 32, and the perilous descent from 31 which involved a long side excursion and finishing well over time.
Got six controls, but penalties reduced it to 2. My route, not much to write home about.
Some anomalous looking stuff on gps track, as I lost contact with the satellites several times while down in the slots.
I suppose it is humorous, but I was pretty scared when I was trying to scale a muddy spur to #31 and just couldn't get up the last couple of feet. Kept sliding back down. Finally scootched around sidehill. Later I saw that the whole performance was on display from the finish area.
Other mischief at virtually every turn, including coming within a whisker of #35 when I was looking for 32, and the perilous descent from 31 which involved a long side excursion and finishing well over time.
Got six controls, but penalties reduced it to 2. My route, not much to write home about.
Some anomalous looking stuff on gps track, as I lost contact with the satellites several times while down in the slots.
Saturday Jan 15, 2011 #
10 AM
Running race 1:11:40 *** 4.27 mi (16:47 / mi) +200m 14:39 / mi
ahr:133 max:165 11c shoes: 2010 Yellow NB 840
Green Day 1 at Anza Borrego. The map with my route. First part was down in the maze, with a big climb out after #4.
Only one clunker, on #3, where I thought I had come to the canyon junction 100m south of where I was, so the control I came to couldn't be mine, and I didn't even bother to check the code, until I had gone another 100 m past and wandered a bit, before sheepishly returning, 5 minutes later.
Then #4 appears to have been in the wrong place, and I fussed a bit before heading on and finding it on my way out. Pretty pleased with #6, which was a difficult control, well executed. I was pretty careful checking the shape of the washes going down the hill. More direct routes at 8 and 9 would have been better than the meandering routes I used to avoid a bit of climb. The climb just wasn't that bad.
Only one clunker, on #3, where I thought I had come to the canyon junction 100m south of where I was, so the control I came to couldn't be mine, and I didn't even bother to check the code, until I had gone another 100 m past and wandered a bit, before sheepishly returning, 5 minutes later.
Then #4 appears to have been in the wrong place, and I fussed a bit before heading on and finding it on my way out. Pretty pleased with #6, which was a difficult control, well executed. I was pretty careful checking the shape of the washes going down the hill. More direct routes at 8 and 9 would have been better than the meandering routes I used to avoid a bit of climb. The climb just wasn't that bad.
2 PM
Orienteering 1:20:00 [3]
shoes: 2010 Yellow NB 840
picking up controls. Very hot. Controls were on stands, so a bit of extra stuff to carry. Pretty tired when I was done.
Friday Jan 14, 2011 #
Note
weight:163.5lbs
6 am flight to Anza
3 PM
Note
met up with Dick and Judy Opsahl at AB, where Dick was already setting up my tent. We went out for a stroll around the model map, which was pretty instructive. We had galloped along well past the control we were looking for at first, before settling down and getting the hang of it again.
Thursday Jan 13, 2011 #
6 AM
Rowing Machine 13:50 [3] 3.0 km (4:37 / km)
weight:165.5lbs
Gym 15:00 [3]
general weight bearing exercises, while Rhonda was spinning with the girls
8 AM
Snowshoe 1:00:00 [3]
out tramping around on the beaver pond with Rhonda and Sassy. Very fine conditions. Breaking trail strenuous, but going back over the track just very nice.
4 PM
Ski 40:00 [3]
down to the beaver pond and back, just before dark. Awesome, awesome conditions. Very fine.
Wednesday Jan 12, 2011 #
Snowshoe 1:00:00 [3]
weight:164.5lbs
With Rhonda, Zack and Sassy. Sassy likes to go in front, and the snow was about even with her chest. Her manner of locomotion was the butterfly. Surprisingly effective and really interesting to watch as she undulated through the snow, pushing over and then sinking in again, but she did get tired.
Note
about 22" of new snow. Lots of plowing and shoveling. Nice stuff.
Tuesday Jan 11, 2011 #
3 PM
Running 50:43 3.99 mi (12:42 / mi) +124m 11:35 / mi
ahr:143 max:164 weight:164.5lbs shoes: 2010 NB MT840
3 dog loops with the yaktrax and last two loops with Sassy. She was having a tough time with ice in her pads, particularly her second loop, so I kept having to go around her.
Sassy is doing better than I am at g reduction. She was put on notice by the vet a few weeks ago that she needed to drop at least 12 lbs, and seems to be down 4.5 already.
Sassy is doing better than I am at g reduction. She was put on notice by the vet a few weeks ago that she needed to drop at least 12 lbs, and seems to be down 4.5 already.
Monday Jan 10, 2011 #
4 PM
Running 35:09 2.69 mi (13:04 / mi) +85m 11:54 / mi
ahr:142 max:182 weight:164lbs shoes: 2010 NB MT840
two loops, late in the day, getting dark. Forgot the yaktrax, so it was pretty slippery. Picked up Sassy for loop 2 and she had quite a fine time, although she had to stop several times to chew the iceballs out of her pads.
Sunday Jan 9, 2011 #
9 AM
Hike 1:00:00 [3]
weight:166lbs shoes: 2010 NB MT840
with Rhonda, Zack and Sassy, down to and across the Big Down Marsh and up to the Art Sweeton jeep road, then Lavander and old stage and home. About 6" of snow between last night and the night before. Zack and I in yaktrax, Rhonda on snowshoes.
1 PM
Running 37:58 2.68 mi (14:10 / mi) +98m 12:43 / mi
ahr:136 max:157 shoes: 2010 NB MT840
2 dog loops. Slipperier than when I ran with Peter last week, even with Yaktrax. 2nd lap a little better because I got a bit of traction from my first loop footsteps.
Saturday Jan 8, 2011 #
10 AM
Hike 1:10:00 [3]
weight:165lbs shoes: Dion 121 snowshoes
With Rhonda, Zack and Sassy out in the woods and out on Big Down Marsh.
Friday Jan 7, 2011 #
6 AM
Gym 30:00 [3]
weight:165lbs
Not really high intensity. Just a bunch of exercises while the girls were riding the spinning bikes. Bench press, situps, glute ham raises, dips, pullups, presses, squats, deadlifts, kettlebell swings. Not much weight, concentrate on form.
Thursday Jan 6, 2011 #
3 PM
Running 29:20 2.7 mi (10:52 / mi) +65m 10:07 / mi
ahr:147 max:166 weight:166lbs shoes: 2010 NB MT840
2 dog loops, nice to be out.
5 PM
Rowing Machine 13:20 [3] 3.0 km (4:27 / km)
felt hard after running
Tuesday Jan 4, 2011 #
5 PM
Running 39:20 3.07 mi (12:48 / mi) +111m 11:30 / mi
ahr:140 max:162 weight:164lbs shoes: 2010 NB MT840
Dog loops, with the yaktrax and, after the first lap, with Wilma. Planned on two or three and left the gates open on the second 'cause it seemed to be going well, but then I got a bit tired so cut it short to go back a different way to close the gates, so roughly 2 1/4 loops.
Some big animals, presumably deer, nesting near the trail down on the N side. Startled them both times I went by.
Some big animals, presumably deer, nesting near the trail down on the N side. Startled them both times I went by.
Monday Jan 3, 2011 #
4 PM
Running 45:37 4.0 mi (11:24 / mi) +122m 10:25 / mi
ahr:146 max:161 weight:165.5lbs shoes: 2010 NB MT840
3 loops of the dogless dog walk, with Yaktrax. About 20% bare, 60% crunchy, 20% treacherous looking, but Yaktrax were very secure. Cold snap got rid of the slushiness of the last few days.
Calves not as sore as they have been the last few days, but still a bit tender.
Calves not as sore as they have been the last few days, but still a bit tender.
Sunday Jan 2, 2011 #
3 PM
Running 26:15 2.42 mi (10:51 / mi) +133m 9:16 / mi
ahr:144 max:162 weight:167lbs
jog around the neighborhood with Rhonda. Too slippery on the trails. included a short side trip to repatriate a puppy who thought we were pretty interesting
Saturday Jan 1, 2011 #
1 PM
Note
weight:165.5lbs
An hour of pleasant laurel wrangling. I have been off this activity much of the last couple of years because of a couple of nagging ailments, but I seem to be mending a bit and this was soothing. Feet got wet in the melting snow.