Training Log Archive: CharlieIn the 31 days ending Mar 31, 2011:
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Thursday Mar 31, 2011 #
6 AM
Rowing Machine 22:06 [3] 5.0 km (4:25 / km)
rhr:54 slept:8.25 weight:160lbs
End of the march madness, and not a moment too soon. Still feeling a bit tired and lethargic this morning. A few days off from rowing coming up, I think.
splits
4:37.7
4:32.1
4:26.3
4:19.8
4:10.3
22:06.2 total
splits
4:37.7
4:32.1
4:26.3
4:19.8
4:10.3
22:06.2 total
5 PM
Gym 45:00
at the crossfit gym: some miscellaneous warmup and practice exercises, then the workout was 5 exercises, 1 minute each, three rounds. Exercises were situps, 35 lb kettlebell swings, lunges, 14 lb medicine ball throws (deep squat, come up and throw it as high on the wall as you can, then catch and squat, etc), 30 lb chainsaw dumbbell rows. 25 to 28 reps each round with all except 35 or so reps with the dumbbell rows.
Wednesday Mar 30, 2011 #
6 AM
Rowing Machine 22:53 [3] 5.0 km (4:35 / km)
rhr:54 slept:6.5 weight:161.5lbs
tired this morning, probably from crossfit, staying up for basketball game. Just putting my time in.
splits
4:55.0
4:43.0
4:32.7
4:25.4
4:16.3
22:52.5
splits
4:55.0
4:43.0
4:32.7
4:25.4
4:16.3
22:52.5
8 AM
Hike 25 [3] 1.35 mi (19 / mi)
dog walk with Rhonda and Sassy. Enough snow remaining that we could easily follow the progress of an unknown cyclist who appears to have been out sometime since noon yesterday.
2 PM
Note
a pleasant hour of laurel wrangling, roughing out a section of new trail. In the process I discovered a very nice boulder I don't recall being aware of, although apparently J-J found it once upon a time.
4 PM
Running 16:26 1.29 mi (12:42 / mi) +42m 11:32 / mi
ahr:141 max:153 shoes: 2011 NB MT840
had in mind a few laps of the dog walk, but soon discovered I had inadequate energy for it, so one loop only.
Tuesday Mar 29, 2011 #
7 AM
Rowing Machine 13:51 [3] 3.02 km (4:35 / km)
slept:5.75 weight:161.5lbs
warmup with an eye toward trying to row a fast 2000. A little tired - not as zippy as yesterday. Several pickups to get the pace going.
Rowing Machine 7:46 [5] 2.0 km (3:53 / km)
Certainly a PR for the season, and for the last several seasons. Not quite what I was aiming for (7:40), but this was all I had.
Splits
1:54.2
1:57.6
1:57.9
1:56.4
7:46.0
and 2 days to go.
Splits
1:54.2
1:57.6
1:57.9
1:56.4
7:46.0
and 2 days to go.
10 AM
Hike 45:00 [3] 2.0 mi (22:30 / mi)
extended dog walk with Rhonda and Sassy.
5 PM
Gym 1:00:00 [3]
at the crossfit gym, with Chris from next door - his first time. Extended warmup session with jump rope, lunges (forward and back), squats, and a few others. Then the workout was 21-15-9 of overhead squats and box jumps. OHS is a really hard movement for me. It kills my back to try to keep it upright on the way down. I started with about 35 lbs, but had to drop to 15, and still really hard. 20" box jumps. finished in 6:17. Not sure where Chris bailed out, but he is going to be really sore tomorrow.
Monday Mar 28, 2011 #
8 AM
Rowing Machine 20:45 [4] 5.0 km (4:09 / km)
rhr:56 slept:8.0 weight:163lbs
Started out with some spunk, perhaps due to yesterday's day off from rowing, but fatigue caught up quickly, so I backed off a bit. Still a pretty strong effort. 3 days to go.
4:14.2
4:14.5
4:09.8
4:07.8
3:58.1
20:44.5 total.
Note: This points to a failure of research. I had thought that my best time this year was around 20:40, so it seemed out of reach when I turned the corner for the last 500. Turns out it was only 20:43.9, 0.6 seconds faster than I did today. I could have sucked it up another second.
4:14.2
4:14.5
4:09.8
4:07.8
3:58.1
20:44.5 total.
Note: This points to a failure of research. I had thought that my best time this year was around 20:40, so it seemed out of reach when I turned the corner for the last 500. Turns out it was only 20:43.9, 0.6 seconds faster than I did today. I could have sucked it up another second.
5 PM
Note
went out with Zack to clear a log that had fallen across the trail in the winter. Only a few minutes work with the chainsaw. Then Zack saw some overhanging branches in a large birch tree about 20 feet up and wanted to deal with it. First idea he had was the power pole saw, but I was pretty sure it wasn't long enough. Then we pulled out the manual pole saw and sawed away for a long time taking turns, but the limb we were dealing with was about 10" in diameter and we weren't making enough progress. Zack wanted to try to pull it with a rope, but we couldn't find a suitable rope, so he hooked up a bunch of tie-down straps and through them over and tried pulling with that. Nothing. Then he got the Polaris out and used the tie-down straps to feed the Polaris's winch up over the branch and winched it down. That was one branch, but the other was harder to get to. He got the extension ladder and climbed up to where he could place the winch cable over the limb. This one was a bit rotten and we hadn't sawed it. Back into the Polaris, but the angle was difficult and we were a bit too close to the tree and the winch had slipped too low on the limb and all that happened was the front end came off the ground. Back up the tree, re-position the cable, down again and pull with the winch, and down it came.
C • Zach 2
Sunday Mar 27, 2011 #
11 AM
Orienteering race 57:45 5.65 km (10:14 / km) +158m 8:58 / km
ahr:132 max:162 spiked:12/14c rhr:56 slept:8.0 shoes: 2010 Yellow NB 840
Ansonia. Boris set up separate courses for each participant - mass start with a goal of everybody finishing in an hour. Great fun! I had very good navigation, but no speed and little agility. Felt less tired than by the end of yesterday, though. Nominal distance 5.1. The only trouble I had was on #1, where I lost confidence and walked for a while, until I just bumped into it, and then on #7 I attacked off the end of the stone wall, but the real end (where I was) was obscured by the circle, so I ended up 30M or so too far east and had to figure it out. Otherwise navigating very well.
My map and route.
My map and route.
3 PM
weights 45:00 [3]
Bench presses and shoulder presses with Zack. About ten sets of 5-8 reps each for BP - highest were 4x5x115. Zack 20 lbs more. And then some shoulder presses. Just 3 sets. 2x5x65, 1x1x85, and R shoulder was getting tender so stopped.
A good choice for a rowing rest day. Need to go 4 for 4 now to make the 25 days in March.
A good choice for a rowing rest day. Need to go 4 for 4 now to make the 25 days in March.
Saturday Mar 26, 2011 #
6 AM
Rowing Machine 22:18 [3] 5.0 km (4:28 / km)
rhr:51 slept:7.0 weight:162lbs
I was thinking about how to spend my one remaining red-shirt day. At Clark's urging I just got to it early, in case I'd rather take tomorrow off.
Went for a slower cadence today, averaging 22-23 for most of it, although creeping up to 25 near the end.
Splits
4:50.0
4:33.7
4:25.3
4:18.0
4:10.6
Total 22:17.6
Went for a slower cadence today, averaging 22-23 for most of it, although creeping up to 25 near the end.
Splits
4:50.0
4:33.7
4:25.3
4:18.0
4:10.6
Total 22:17.6
11 AM
Orienteering 30:30 1.41 mi (21:34 / mi) +115m 17:13 / mi
ahr:128 max:182 shoes: 2010 Yellow NB 840
Control picking exercise at Osbornedale
Orienteering 35:01 2.8 km (12:30 / km) +86m 10:50 / km
ahr:118 max:139 shoes: 2010 Yellow NB 840
pace and compass exercise - blank map with just circles and lines. This was much tougher.
Orienteering 37:23 1.61 mi (23:18 / mi) +64m 20:43 / mi
ahr:117 max:139 shoes: 2010 Yellow NB 840
line o at osbornedale. Getting tired.
4 PM
Orienteering 41:39 *** 3.06 mi (13:37 / mi) +33m 13:10 / mi
ahr:130 max:175 spiked:21/23c shoes: 2010 Yellow NB 840
sprint on Yale campus. Took a nap in the parking lot at Osbornedale for a bit, then headed in to New Haven to Becks' place. Nice map, good fun. A little hard to see some of the lines. Got confused one place by a building mapped as a wall. Very sore and tired by the end.
My map and route. Reveals my stubborn failure to figure out that the wall I was supposed to be looking for at #9 was the same as the "building" that I kept bumping into, and that I was on the wrong side of it. Never did figure it out, so eventually I moved on. Also missed #11, not realizing there was another paved area on the way up the stairs, instead stumbling around up on the upper plaza for a while and giving up once again.
Sore enough that it was hard to walk back to the car, and harder to drive home.
My map and route. Reveals my stubborn failure to figure out that the wall I was supposed to be looking for at #9 was the same as the "building" that I kept bumping into, and that I was on the wrong side of it. Never did figure it out, so eventually I moved on. Also missed #11, not realizing there was another paved area on the way up the stairs, instead stumbling around up on the upper plaza for a while and giving up once again.
Sore enough that it was hard to walk back to the car, and harder to drive home.
Friday Mar 25, 2011 #
6 AM
Rowing Machine 22:05 [3] 5.0 km (4:25 / km)
slept:6.25 weight:162lbs
Tired this morning, and not going too fast at first, picking it up a bit in what Rhonda and I think of as the downhill section, the last 2000.
Splits:
4:43.4
4:33.5
4:24.0
4:18.6
4:05.4
22:05.0 total
Another very satisfying game from the Huskies last night, downing SDSU 74-67. Exciting, but not too exciting. The ones that come down to the last second are a little rough on me. Ordinarily I have been more a fan of the UConn women, but I'm following the men with much more interest this year.
Splits:
4:43.4
4:33.5
4:24.0
4:18.6
4:05.4
22:05.0 total
Another very satisfying game from the Huskies last night, downing SDSU 74-67. Exciting, but not too exciting. The ones that come down to the last second are a little rough on me. Ordinarily I have been more a fan of the UConn women, but I'm following the men with much more interest this year.
Gym 20:00 [3]
so-called dirty thirty - 30 reps of a variety of exercises, done at pace.
20" box jumps
jump pullups
walking lunges
55 lb push presses
35 lb kettlebell swings
situps
back extensions
13lb medicine ball squat and throws
row 500 m (1:50)
Definitely tired now.
20" box jumps
jump pullups
walking lunges
55 lb push presses
35 lb kettlebell swings
situps
back extensions
13lb medicine ball squat and throws
row 500 m (1:50)
Definitely tired now.
Thursday Mar 24, 2011 #
8 AM
Rowing Machine 22:06 [3] 5.0 km (4:25 / km)
rhr:51 slept:6.5 weight:161.5lbs
Hand much better today, but feeling a bit lethargic, so took it slower than last few days. Fairly steady, except put on a sprint the last 500, where I was running in the 1:52 to 1:54 range, so ended up sweaty and out of breath anyway.
Splits
4:39.0
4:33.0
4:28.0
4:22.9
4:03.1
19 down, 6 to go.
I've been logging sleep since a comment coach made a few weeks ago, and like L&F, it has motivated me to get to bed earlier. I fall asleep readily, but usually wake up after about 3 or so hours wide awake for an hour, and then wake up again around 4 am wide awake, and so then I usually get up. If I could adapt to getting back to sleep, I would do much better.
Splits
4:39.0
4:33.0
4:28.0
4:22.9
4:03.1
19 down, 6 to go.
I've been logging sleep since a comment coach made a few weeks ago, and like L&F, it has motivated me to get to bed earlier. I fall asleep readily, but usually wake up after about 3 or so hours wide awake for an hour, and then wake up again around 4 am wide awake, and so then I usually get up. If I could adapt to getting back to sleep, I would do much better.
1 PM
Hike 30:00 [3] 1.35 mi (22:13 / mi)
dog walk with Rhonda and Sassy. About an inch of new snow last night, but melting fast. Still plenty of snow on trails in shadier parts.
5 PM
Gym 40:00 [3]
Down at the new crossfit gym in town. Rhonda and I signed up for class, and things being new, turns out we were the only ones there, so we got private instruction. A bunch of warming up and trying different exercises, then the workout was 5 rounds of bench presses (5x35lb dumbbells), farmers walk (about 100 ft or so, 45 lb dumbbells), good mornings (55lb barbell). Rhonda had a bit less weight, but she is plenty tough. And then a few stretches and a nice chat and we were on our way.
I hope these guys can attract more of a crowd. That is, I hope they make it. Free first class, free class on Saturdays at 9am. We bought 10 punch tickets, Rhonda may switch to monthly if she really goes a lot.
I hope these guys can attract more of a crowd. That is, I hope they make it. Free first class, free class on Saturdays at 9am. We bought 10 punch tickets, Rhonda may switch to monthly if she really goes a lot.
Wednesday Mar 23, 2011 #
11 AM
Rowing Machine 20:48 [4] 5.0 km (4:10 / km)
rhr:62 slept:7.0 weight:161.5lbs
Late night last night, so slept in, hunkering down when Rhonda got up at 4.
Hand is feeling a bit better. I have been massaging the inflamed tendon pretty regularly, and I think it is helping. Kind of like plantar fascitis, but in the hand instead of the foot.
Splits:
4:19.5
4:14.7
4:10.5
4:06.2
3:57.5
Total 20:48.4
Pretty close to my best time of the season, and the strongest finish for a 5k so far this year.
Hand is feeling a bit better. I have been massaging the inflamed tendon pretty regularly, and I think it is helping. Kind of like plantar fascitis, but in the hand instead of the foot.
Splits:
4:19.5
4:14.7
4:10.5
4:06.2
3:57.5
Total 20:48.4
Pretty close to my best time of the season, and the strongest finish for a 5k so far this year.
2 PM
weights 1:15:00 [3]
pressing workout with Zack. Bench presses - a few warm-up sets then 5x5 105 first set, then 110 the next 4. Then 2x125 and 1x135, the last a new "old man" PR. 100lbs below what I could do 25 years ago, but a big improvement in recent times.
Then a few sets of shoulder presses. 3 x 5 x 65, then 1x 85 and a miss at 95, at which point I had enough.
Zack did structurally the same workout, just more weight: BP 4x135, 2x145, 1x150, SP up to 100.
And a few other miscellaneous exercises, including situps and back extensions, some dumbbell work on the bench, and a few attempts at a band-assisted muscle-up on the rings. Getting closer, but these are pretty stressful, so I don't do many at a time.
Then a few sets of shoulder presses. 3 x 5 x 65, then 1x 85 and a miss at 95, at which point I had enough.
Zack did structurally the same workout, just more weight: BP 4x135, 2x145, 1x150, SP up to 100.
And a few other miscellaneous exercises, including situps and back extensions, some dumbbell work on the bench, and a few attempts at a band-assisted muscle-up on the rings. Getting closer, but these are pretty stressful, so I don't do many at a time.
Tuesday Mar 22, 2011 #
8 AM
Rowing Machine 21:19 [3] 5.0 km (4:16 / km)
rhr:50 slept:6.0 weight:163.5lbs
Still nursing my hand. I can feel it while I am rowing, but it doesn't seem to be worse after, at least so far.
Splits
4:27.3
4:21.6
4:18.2
4:11.7
4:00.3
21:19.1 total
Faster than last couple of days, mostly because my legs felt better.
9 more days for March Madness, I need 8 of 9.
Splits
4:27.3
4:21.6
4:18.2
4:11.7
4:00.3
21:19.1 total
Faster than last couple of days, mostly because my legs felt better.
9 more days for March Madness, I need 8 of 9.
4 PM
Running (treadmill) 17:12 [3] 2.0 mi (8:36 / mi)
On the treadmill. Not much time as we are going out tonight. Started on incline 3 but dropped back to 2. This is not easy.
Hike (treadmlll) 5:00 [3] 0.37 mi (13:31 / mi)
cooling down
Monday Mar 21, 2011 #
8 AM
Rowing Machine 22:06 [3] 5.0 km (4:25 / km)
rhr:54 slept:7.0 weight:163.5lbs
A bit sluggish today. My hand was sore, but not very sore, and seems no worse after rowing. I didn't like the grip I used yesterday, so back to my fingertip grip today.
Splits:
443.7
432.7
425.0
417.5
407.5
22:06.4 total
Splits:
443.7
432.7
425.0
417.5
407.5
22:06.4 total
11 AM
Note
AOWN - 4 handsome turkeys deliberately strolling across the yard.
Sunday Mar 20, 2011 #
9 AM
Rowing Machine 22:20 [3] 5.0 km (4:28 / km)
rhr:60 slept:6.5 weight:163lbs
A bit sluggish this morning after cheering on the Huskies till midnight and eating too much in the process. A little gingerly about my L hand. Tried gripping the bar more in my hand as opposed to my fingertips, where I usually hold it. The spot in my hand that had been hurting seems ok. A little discomfort up nearer the fingers in the spot I had problems back in '07. Not sure where this is going, but I'll try again tomorrow.
Splits
217.7
215.9
215.6
212.8
207.8
Total 22:19.8
Hamstring is a little less tender this morning. I spent a lot of time on a foam roller last evening.
Splits
217.7
215.9
215.6
212.8
207.8
Total 22:19.8
Hamstring is a little less tender this morning. I spent a lot of time on a foam roller last evening.
12 PM
weights 50:00 [3]
in the gym with Zack. Mostly bench presses and shoulder presses, although I showed him a few other things, and just did a few other myself. He is pretty interested, and improving rapidly, and I am having fun with him and improving a bit myself. Shoulders a little tender today, so maybe lay off 3 days in between instead of 2 next time. Best lifts for me today were a set of 4x115 BP and 90 SP. Or actually, now that we have weighed the bar we are using, 2 lbs more than that.
Saturday Mar 19, 2011 #
9 AM
Gym 40:00 [3]
slept:8.0 weight:161.5lbs
Rhonda and I went to the new crossfit gym in town for its free introductory class. Pretty fun. Some stretching, some practice squats and deadlifts with kettlebells, then a workout - 21 DL, run 400, 15 DL, run 400, 9 DL. I only had a 45 lb kettlebell, so not too hard. My time was 5:30, R's 5:39, others behind us streching out to about 9 minutes.
Friday Mar 18, 2011 #
8 AM
Hike 30:00 [3] 1.35 mi (22:13 / mi)
dog loop with Sassy. Still a fair amount of snow. Late night last night watching the Huskies polish off Bucknell. Tomorrow will be a later night, as they don't start until 940. Nap first.
Hard to walk today. R leg very stiff and sore.
Hard to walk today. R leg very stiff and sore.
5 PM
weights 40:00 [3]
rhr:60 slept:7.5 weight:160.5lbs
with Zack, bench presses and shoulder presses. 5x10 with increasing weights 65-95, then 3x115 on the bench. Top shoulder press for me was 90, and finished off with 10x55 and a few thrusters.
Hand still too sore to row, and R hamstring very sore after yesterday.
Hand still too sore to row, and R hamstring very sore after yesterday.
Thursday Mar 17, 2011 #
3 PM
Running 55:42 4.92 mi (11:19 / mi) +105m 10:37 / mi
ahr:136 max:154 rhr:57 slept:7.5 weight:161lbs shoes: 2011 NB MT840
No rowing again today. Hand is still pretty sore. Nice day, decided to try a trip to McLean Game Refuge. I guess I wasn't reading the notes on walk's log that carefully. Much more snow and ice than I was expecting. After about 3 miles I bailed out to the road and finished along Barndoor Hills Rd. Extremely hard. R hamstring very painful, mid-back very stiff.
Wednesday Mar 16, 2011 #
Note
Enough has melted now that the contributions of the submorons to the landscape are peeking through. Driving up from town the Bud Light cans twinkle their cheerful blue all along the roadside. They are by far the beverage of choice for submorons in these parts. I went out with a couple of plastic bags to pick up cans and trash and got quite a haul. 80% or so Bud Light, but some other things, too. I found three vitamin water bottles, closed and about 1/3 filled with liquid and little things that look kind of like small teabags. What is that? Didn't seem likely that it was actually tea, but I wasn't about to do any analysis. The winner for average distance from the road was Red Bull. All the Red Bull cans I found were at least 20 or so feet back from the street. Is it because the people throwing them are so jazzed from drinking it? The aerodynamics of the can? There was even one Sam Adams bottle. A more upscale submoron?
6 PM
Running (treadmill) 17:00 [3] 2.0 mi (8:30 / mi)
rhr:55 slept:8.0 weight:161lbs
My hand is too sore to row, maybe for a couple more days, so it seemed that I should do something. I haven't been running, mostly because the hamstring has been acting up again, but I figured I'd better start soon. Thought about running outside someplace but it was raining pretty convincingly and it didn't look like all that much fun. Then I had this plan of running 3 miles on the treadmill, but I just kept putting it off until I had the bright idea of going for 2 instead. So that was ok, but it was really hard. I sure wish I could run as fast as I can row.
Tuesday Mar 15, 2011 #
1 PM
Rowing Machine 30:00 [3] 6.8 mi (4:25 / mi)
rhr:56 slept:5.5 weight:163lbs
It may be getting to time for a rest break of several days - my left hand is pretty sore today. Otherwise, just working up a sweat and not trying to set any records.
6 minute splits today
1306
1335
1358
1383
1422
Total 6804
Late night last night, playing chess with Zack (and snacking). Up early today to drop R&Z off at the airport for a trip to TX.
6 minute splits today
1306
1335
1358
1383
1422
Total 6804
Late night last night, playing chess with Zack (and snacking). Up early today to drop R&Z off at the airport for a trip to TX.
Monday Mar 14, 2011 #
11 AM
Rowing Machine 22:47 [3] 5.0 km (4:33 / km)
rhr:51 slept:8.5 weight:161.5lbs
slower pace. Let the aching body parts have a break.
Splits
445.0
436.5
431.9
429.3
423.8
22:46.5
Splits
445.0
436.5
431.9
429.3
423.8
22:46.5
Sunday Mar 13, 2011 #
11 AM
Rowing Machine 20:44 [4] 5.0 km (4:09 / km)
rhr:57 slept:6.5 weight:162.5lbs
Still pretty tired and achy after the effort of yesterday's orienteering, staying up to watch the Huskies pull out another amazing victory, and the arrival of DST. Got off to a pretty good start, though, and it seemed worth trying for a new best time for the season. Seemed like a lot more effort than the old best time was.
Virtually all the improvement was in the first 2000, but the extra effort there made for more teeth gritting later.
Splits:
417.5
409.5
408.5
407.0
401.3
20:43.9
Virtually all the improvement was in the first 2000, but the extra effort there made for more teeth gritting later.
Splits:
417.5
409.5
408.5
407.0
401.3
20:43.9
2 PM
weights 40:00 [3]
weight lifting with Zack. We did a lot of bench presses. I did 8x10 by 65 and 1x10 by 85. Zack was varying more, including a close miss at 160, and several sets at 135.
Then we did several sets of clean and press. After a few warmup sets I got 85, and almost got 90, Zack almost got 105.
Then we did several sets of clean and press. After a few warmup sets I got 85, and almost got 90, Zack almost got 105.
Saturday Mar 12, 2011 #
Event: Ward Pound Ridge
11 AM
Orienteering race 2:07:50 *** 9.47 km (13:30 / km) +400m 11:09 / km
ahr:134 max:160 spiked:12/14c rhr:57 slept:7.0 weight:161.5lbs shoes: 2010 Yellow NB 840
First spring orienteering meet at Ward Pound Ridge. Drove down with Bill Duncan. Red course, nominally 7.5K, FR distance 9.5K, which seems reasonable given the routes and the wandering in the vicinity of #9. Orienteering mostly fine. Legs not so hot. Painful hamstrings and low back and no speed. Mostly went right to them, although my route to # 4 was pretty awful - lots of laurel and up and down in the rocks. #9 I made an error in the vicinity of a little stream (of which there were far more on the ground in this weather than on the map) and got on the wrong side of a fairly major spur. Relocated after a bit and crossed the spur, finding the knoll on the small spur I had circled, but no control. Hung around there for a while trying to figure out where else it could be, with two more folks showing up, including Glen. Eventually I gave up and headed off to #10, fortuitously finding #9 along the way, clearly in the wrong place, but Becks was cheerfully punching it. Stumbled along the rest of the way and got passed again by Glen as we neared #12, and he showed me a clean pair of heels, after telling me that he, too had found #9, but he was sure it was in the right place. Mystery solved when I finally got to the finish. There were two maps to copy from. Mine had #9 circled about 60M SW of where the other one had the circle (which is where the flag ended up).
Nice day. Very wet in the woods, but no snow, unlike conditions at home, where we still have about 8-10" on the trails.
My route.
Checking the GPS track, my own mistake cost me 5 minutes on #9. After going to the right feature, I lost another 7 minutes before I happened on the control up on top of the spur.
Nice day. Very wet in the woods, but no snow, unlike conditions at home, where we still have about 8-10" on the trails.
My route.
Checking the GPS track, my own mistake cost me 5 minutes on #9. After going to the right feature, I lost another 7 minutes before I happened on the control up on top of the spur.
C • Map 6
C • WPR 2
Friday Mar 11, 2011 #
6 AM
cycling (spinning bike) 25:00 [3] 5.9 mi (4:14 / mi)
rhr:51 slept:7.25 weight:161.5lbs
with Rhonda and Sheryl. They were more into it.
Rowing Machine 21:24 [3] 5.0 km (4:17 / km)
In the gym. Mostly at about a 2:10 pace, but with a 10 stroke pickup every 500M. Last few in the 1:45 range, so a good workout.
splits
424.0
420.2
418.9
414.5
406.6
splits
424.0
420.2
418.9
414.5
406.6
Gym 12:00 [3]
workout was pullups - 1 in the first minute, 2 in the second, etc. Made it through 9, when I started to get rumblings in a couple of recent trouble spots, L forearm and L mid-back, so stopped then.
Then situps and back extensions. First time in a week or so, as my back is sufficiently recovered that these were ok.
Then situps and back extensions. First time in a week or so, as my back is sufficiently recovered that these were ok.
2 PM
weights 40:00 [3]
weight workout with Zack. Not high intensity, but several sets of bench presses, overhead presses and deadlifts.
My best on BP was 115x3. Tried 135 but got it only part way.
Zack did 155x1, several other sets at lighter weights
OH press my best was 75. Cleaned 85 but got stuck, so push pressed it. Cleaned 105 but stopped there.
Zack did 105x1
We talked about heavier DLs, but stopped at 135. Certainly could have done more, but it's easy to get hurt.
My best on BP was 115x3. Tried 135 but got it only part way.
Zack did 155x1, several other sets at lighter weights
OH press my best was 75. Cleaned 85 but got stuck, so push pressed it. Cleaned 105 but stopped there.
Zack did 105x1
We talked about heavier DLs, but stopped at 135. Certainly could have done more, but it's easy to get hurt.
Thursday Mar 10, 2011 #
7 AM
Hike 1:03:00 [3] 3.75 mi (16:48 / mi)
rhr:51 slept:5.5 weight:162lbs
with Rhonda and Sassy at Peoples, ahead of the promised rain or sleet. Moving a bit faster without Zack to keep a leash on us.
1 PM
Rowing Machine 30:00 [3] 6.7 km (4:28 / km)
resolved to take it easier today, so a pretty relaxed pace until I picked it up a bit the last two minutes to get to 6700.
6 minute splits
1271
1308
1331
1369
1427
Total 6705
6 minute splits
1271
1308
1331
1369
1427
Total 6705
Wednesday Mar 9, 2011 #
9 AM
Rowing Machine 30:00 [4] 7.13 km (4:12 / km)
slept:8.25 weight:162lbs
Back a little better each day. Maybe a few more days and it will be ok again.
Trying a little harder today. Splits by 6 minute segments in meters and average pace/500M
1378 2:10.6
1409 2:07.7
1424 2:06.4
1446 2:04.4
1476 2:01.9
Rhonda is also rowing vigorously, and logged 7000 herself today.
Trying a little harder today. Splits by 6 minute segments in meters and average pace/500M
1378 2:10.6
1409 2:07.7
1424 2:06.4
1446 2:04.4
1476 2:01.9
Rhonda is also rowing vigorously, and logged 7000 herself today.
12 PM
Hike 1:15:00 [3] 3.75 mi (20:00 / mi)
at Peoples with Rhonda, Zack and Sassy. On the snowmobile tracks, but they are compromised in several areas by melting. Kind of slippery, too, as Zack had commandeered my microspikes.
Tuesday Mar 8, 2011 #
8 AM
Rowing Machine 30:00 [3] 6.84 km (4:23 / km)
slept:6.5 weight:162lbs
First time this year going over 5K. Psychically challenging. Not pushing too hard. Back still tender, but better than yesterday, which was better than the day before. I imagine it will resolve itself in a few more days.
Monday Mar 7, 2011 #
7 AM
Note
rhr:57 slept:9.5 weight:163lbs
Back is pretty tender. I spent a bit of time rolling on the floor on a tennis ball, which helped me stand a bit straighter.
10 AM
Rowing Machine 20:58 [3] 5.0 km (4:12 / km)
Started slow, but my back felt looser after a bit, so decided to take a shot at 21 minutes. Working pretty hard toward the end. I moved up a few spaces in the online rankings. Seems a worthy goal would be to get to 75th percentile of the 60-69 lightweights, currently at 20:12.
Splits
426.9
412.8
408.3
406.8
402.9
Splits
426.9
412.8
408.3
406.8
402.9
1 PM
Hike 1:10:00 [3] 3.75 mi (18:40 / mi)
shoes: gel kayanos - old
At Peoples with Rhonda, Zack and Sassy. Snowmobile trails good in places, but melted in others and we got wet feet in several places.
Beaver Brook was rushing, threatening the bridge.
Beaver Brook was rushing, threatening the bridge.
 |
| From Winter 2011 |
Sunday Mar 6, 2011 #
9 AM
Rowing Machine 21:35 [3] 5.0 km (4:19 / km)
rhr:55 slept:7.5 weight:163lbs
Back very tender today, so took it slow, at least for the first half. Only two real pickups, and those were relatively modest.
436.4
422.1
416.1
414.6
406.1
21:35.3 total
Back no worse for the experience.
436.4
422.1
416.1
414.6
406.1
21:35.3 total
Back no worse for the experience.
Saturday Mar 5, 2011 #
9 AM
Rowing Machine 22:20 [3] 5.0 km (4:28 / km)
rhr:60 slept:8.0 weight:162lbs
tried a slower cadence today, with a longer stroke and more leg drive. Takes some concentration. Average was 22 spm, although a bit lower early and drifting higher. Last 1000 or so was generally 23-24.
A couple of catches in the low back along the way. Careful, careful.
Splits
436.6
431.9
425.4
423.9
422.1
22:19.8 total
A couple of catches in the low back along the way. Careful, careful.
Splits
436.6
431.9
425.4
423.9
422.1
22:19.8 total
10 AM
Hike 1:10:00 [1] 3.75 mi (18:40 / mi)
with Rhonda, Zack, Jess and Sassy, snowmobile trails at Peoples.
2 PM
weights 30:00 [3]
in the gym with Zack. He was doing more than I, as my back was tender, but some miscellaneous bench presses, shoulder presses, pullups, etc.
Friday Mar 4, 2011 #
6 AM
Rowing Machine 21:30 [3] 5.0 km (4:18 / km)
slept:7.25 weight:161lbs
Planned to take it easier, but time was still pretty good. Avoided the temptation to act like a Russian weightlifter and shave a second off my time from a couple of days ago.
Splits:
430.6
421.6
418.1
414.1
405.2
Splits:
430.6
421.6
418.1
414.1
405.2
10 AM
Hike 1:11:43 [1] 3.7 mi (19:24 / mi) +193m 16:41 / mi
shoes: gel kayanos - old
with Rhonda, Zack and Sassy at Peoples SF. Snowmobile tracks kind of crunchy, but still in good shape. Someone had been out on them on a snowmobile this morning already.
3 PM
weights 35:00 [3]
bench press workout with Zack. He is more capable than I. We were using a bar and rack, rather than the smith machine. He likes the bar better, and I do, too, as long as I have a spotter.
Quite a few sets, and kind of lost track of what we did, but I did bench 125, which was better than I expected. Took 135 off the rack, but decided not to try bringing it down.
Zack was pretty capable with 145, which was the biggest weight we used today.
Quite a few sets, and kind of lost track of what we did, but I did bench 125, which was better than I expected. Took 135 off the rack, but decided not to try bringing it down.
Zack was pretty capable with 145, which was the biggest weight we used today.
7 PM
Note
Watched Talk to Her while we were waiting for Zack to pick up Jess in Bridgeport. Very fine. This is my 4th Pedro Almodovar movie, and I am quite a fan.
Thursday Mar 3, 2011 #
7 AM
Rowing Machine 22:30 [3] 5.0 km (4:30 / km)
rhr:57 slept:7.5 weight:161lbs
Slower general pace than yesterday, but with more pickups - 8 this time, shooting for around 1:52 pace in the pickups.
Rowing Machine 49 [3] 0.25 km (3:16 / km)
and then, since I was warmed up, tried a maximum effort for 250 m, which worked out better than I expected. I was planning for about 53, and got 49.4. Not sure how long I could hold that pace, but maybe next time I'll try 500 and see what pace I can keep for that.
Gym 10:00 [3]
a few miscellaneous things, some light overhead lifts, some benchpresses, pullups.
9 AM
Running (run/walk) 1:18:00 [3] 6.0 mi (13:00 / mi)
with Rhonda and Sassy over at Peoples on snowmobile tracks. More jogging than walking. Walked up the bigger hills.
Wednesday Mar 2, 2011 #
5 AM
Gym 45:00 [3]
rhr:56 slept:7.0 weight:162.5lbs
Rhonda's morning class. Rhonda is nursing a sore shoulder after a slip on the ice yesterday, so Eileen was the leader. Not quite up to standards.
Rowing Machine 21:27 [3] 5.0 km (4:17 / km)
2 days down for March Madness. Keeping pace with chitownclark, whose good idea this was. This was a more focused effort than yesterday, with 4 pickups interspersed of 10 strokes each. First was at a 2:02 pace, second 1:58, third 1:55 and fourth 1:54. I was working pretty hard, but to get the best time it would be important to warm up well ahead of time.
Splits
430.3
423.5
416.9
413.5
402.7
Splits
430.3
423.5
416.9
413.5
402.7
9 AM
Hike 30:00 [3] 1.35 mi (22:13 / mi)
shoes: 2010 NB MT840
dog loop with Rhonda and Sassy, with microspikes.
1 PM
Hike 1:17:25 3.78 mi (20:30 / mi) +203m 17:34 / mi
ahr:97 max:133 shoes: gel kayanos - old
People's Forest on snowmobile tracks with Rhonda, Zack and Sassy. Lots of deer out and about. Kind of distracting for a dog.
Tuesday Mar 1, 2011 #
6 AM
Rowing Machine 22:42 [3] 5.0 km (4:32 / km)
rhr:53 slept:6.0 weight:162.5lbs
in the gym; girls on the bikes
Gym 20:00 [3]
a little this and that -
situps, back extensions, pullups, pre-snatch exercises, then a bench press workout on the smith machine:
6 sets
10 x 70
10 x 80
8 x 90
6 x 100
4 x 110
3 x 115
situps, back extensions, pullups, pre-snatch exercises, then a bench press workout on the smith machine:
6 sets
10 x 70
10 x 80
8 x 90
6 x 100
4 x 110
3 x 115