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Training Log Archive: Charlie

In the 31 days ending Dec 31, 2011:

	activity	#	time	miles		km		+m				load
	Gym	18	13:35:00									2445.0
	Hike	10	7:56:21	18.57		29.88		316				1305.7
	Running	12	7:43:28	40.16	(11:32)	64.63	(7:10)	959				1448.2
	Orienteering	6	4:24:10	14.08		22.65		539	27 /	47c	57%	825.6
	cycling	4	2:17:00									411.0
	Rowing Machine	5	1:02:53	9.0	(6:59)	14.48	(4:21)					188.6
	Total	53	36:58:52	81.8		131.64		1814	27 /	47c	57%	6624.2
	[1-5]	53	36:57:32
averages - sleep:7 weight:162.8lbs

2:43

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Saturday Dec 31, 2011 #

Note

L&F report for the year. Generally successful, and the lowest annual average since I have been logging, which seems to go back to 2005. Posted pretty regularly this year. In prior years probably a fair downward bias since less likely to post during periods of inactivity. If not for the December upsurge, this would be an unqualified success. Need to bear down again. Monthly averages: Almost 165 in Jan, trending down to under 160 each month May through Sept, back up to almost 163 in Dec.

9 AM

Running race 24:20 3.13 mi (7:46 / mi) +31m 7:33 / mi
ahr:158 max:172 slept:7.0 weight:164.5lbs shoes: 2011 NB MT101 black

Forest Park Snowstorm 5K. Lyn was in sight for a while, then caught a glimpse of George about 30 M ahead after turning onto the main road. So then grinding and trying to catch him, finally doing so toward the bottom of the downhill. Pretty hard, but then felt much better for having done it.

Friday Dec 30, 2011 #

10 AM

Hike 1:08:00 [3] 3.5 mi (19:26 / mi)
slept:7.5 weight:162.5lbs shoes: 2011 Merrell Trail Glove

With Rhonda and Sassy on the Elliot Bronson trail in People's State Forest from Park Rd, out and back. Beautiful trail, mostly open woods, lots of topography and dramatic rock features. Too steep to be much fun to run on. Hadn't been on it in 15 years. Too sore and tired for running or crossfit today anyway.

Thursday Dec 29, 2011 #

9 AM

Gym 45:00 [3]
slept:8.0 weight:163.5lbs shoes: 2011 Merrell Trail Glove

Big class, probably 16 or 17. Workout today was max push press, at which I achieved a measly 95. Not even close on 100. Contrasting with the young studs I was working with, one of whom did 215, and the other barely missing it. Followed by 10 minutes, rounds of 5 ring rows, 15 air squats, 5 hand release pushups. Made 15 rounds plus 2 RR, about a round behind Rhonda, but ahead of most of the crowd. Squats were bugging my knee today.

12 PM

Running 41:02 3.19 mi (12:51 / mi) +202m 10:45 / mi
ahr:131 max:147 shoes: 2011 NB MT101 black

with Rhonda and Sassy at Peoples State Forest, heading up from E River Rd. Big hill, and feeling tired. Knee sore.

C • You are getting to be quite... 2

Wednesday Dec 28, 2011 #

7 AM

Gym 55:00 [3]
slept:8.0 weight:164lbs shoes: 2011 Merrell Trail Glove

Warmup was 2x500 on the rowing machine, then benchmark tests for pushups in one minute, 1 rep max deadlift, and row 500M. 30 pushups with my hands on dumbbells to take the strain off my wrist, chest to floor; 225# DL. Could have done more, but a little leery of hurting myself, then 1:41.0 for 500M, well clear of the time I did yesterday, and pretty gratifying. Tied for 12th in the Concept 2 ranking out of 65 in my age group.

Coach Jen was taking a cellphone video, and showed me my arms bending early on the way back, knees early on the way in. Hard to control, especially when I am going hard. Not very attractive.

C • tied for 12th 1

3 PM

Running 55:51 5.21 mi (10:43 / mi) +82m 10:13 / mi
ahr:142 max:162 shoes: 2011 NB MT101 black

McLean. A few more things down in last night's heavy winds. Got a late start. I had been thinking about running a course over at Sessions and didn't want to finish in the dark, so this was a good plan B. Kind of tired, didn't want to push it.

Tuesday Dec 27, 2011 #

12 PM

Rowing Machine 8:50 [3] 2.0 km (4:25 / km)
slept:8.0 weight:164.5lbs shoes: 2011 Merrell Trail Glove

Warmup piece, with several fast (1:47 +/-) sprints to get loose.

Rowing Machine 1:43 [3] 0.5 km (3:26 / km)
shoes: 2011 Merrell Trail Glove

500 M for time, to respond to chitownclark's challenge issued this morning. Better than I might have expected. I was thinking a 1:47 would be pretty good, but started faster, and didn't seem to get into oxygen debt and so held the pace. Very nice. My forearms are trembling a bit now. I assume I'll get over it. Time was 1:43.3. Now the trick will be not to eat myself out of my weight class, as I am getting uncomfortably close.

C • Very fast 8

4 PM

Gym 35:00 [3]
shoes: 2011 Merrell Trail Glove

easy workout today, although the warmup was pretty hard. Big class - about 15. Workout was ropejumping and situps, 100 skips-50 situps, then 80-40,60-30, 40-20, 20-10. Time was 8:10. I was lagging behind most of the folks on the first 2 rounds, but caught up and passed all but CoCo.

I did several sets of pull ups after, and I was pretty gratified that I can now do chest to bar pull ups again, first time after wrist injury. Sets of 2, then 3, then 4. This is an important step on the way to my goal of a muscle-up. I need to start doing dips again. I could do sets of 10 before the injury. Now maybe 2 or 3.

Monday Dec 26, 2011 #

11 AM

Running 50:11 5.18 mi (9:41 / mi) +84m 9:13 / mi
ahr:148 max:187 slept:7.25 weight:164.5lbs shoes: 2011 NB MT101 black

At McLean. Much better than the last time last Tuesday, when I was sore and tired. A beautiful day.

4 PM

Note

Run felt good while I was doing it, but my legs tightened up badly after. Fortunately, Big Dave was coming by and he worked on my legs pretty extensively. Big knots in both quads, ITBs, and R hamstring. Nasty.

Sunday Dec 25, 2011 #

12 PM

Running 15:00 [3] 1.35 mi (11:07 / mi)
slept:6.0 weight:164lbs shoes: 2011 Merrell Trail Glove

Dog loop with Jess

Hike 30:00 [3] 1.35 mi (22:13 / mi)
shoes: 2011 Merrell Trail Glove

And another trip around, with Jess, Rhonda and Gail.

Gym 5:00 [3]

Then a short session on rings and pull up bar with the girls. Pull ups and toes to bar. Jess is particularly graceful, but all participants did some good work.

4 PM

Gym 15:00 [3]

A little trip out to the gym with Charles. Pull ups, dips, bench presses and situps on the GHD.

Saturday Dec 24, 2011 #

12 PM

Running 36:59 3.6 mi (10:17 / mi) +118m 9:20 / mi
ahr:168 max:228 slept:6.5 weight:164.5lbs shoes: 2011 Merrell Trail Glove

With the lovely Jess at Stratton Brook, after getting blown off by Zack, who was still sleeping.

Friday Dec 23, 2011 #

3 PM

Running 32:00 [3] 2.7 mi (11:51 / mi)
slept:7.0 weight:164.5lbs shoes: 2011 NB MT101 black

2 loops of dog walk with Jessica. The day got away from us and this is all we had time for.

Thursday Dec 22, 2011 #

6 AM

cycling (spinning bike) 45:00 [3]
slept:7.0 weight:164lbs

with Rhonda and Cindy, in the middle of one of their marathon sessions.

C • Rhonda 4

7 AM

Hike 20:00 [3] 1.3 mi (15:23 / mi)

dog walk with Sassy, jogging and walking

4 PM

Gym 45:00 [3]
shoes: 2011 Merrell Trail Glove

I was planning on a day off from crossfit today, pretty sore after three straight days, but Jess was here and interested, so we all went. The workout today was 21-15-9 thrusters and rowing (measured by calories). For reference, 21 calories of rowing took me about 1:10. I only used 45 lbs for the thrusters and it was plenty. Hard anyway, and stressful on my sore knee and sore wrist. A great workout though. Ordinarily one of my favorite movements, although I am not all that good at it. Jess's friend Meg came, too and the girls did very well. And set a few hearts aflutter I think.

Wednesday Dec 21, 2011 #

7 AM

Gym 55:00 [3]
slept:6.0 weight:162.5lbs shoes: 2011 Merrell Trail Glove

Hard workout. First was seated DB presses, 5 on each side, 5 rounds. Mostly with 20 lbs, a few with 25, but can't do 5 with 25 without lurching to get my whole body into it. Then the tough part. As many rounds as possible in 13:30 of 6 ring rows, 7 squats, 6 medicine ball push presses. That made time pass slowly.

Tuesday Dec 20, 2011 #

9 AM

Gym 55:00 [3]
slept:8.0 weight:164lbs shoes: 2011 Merrell Trail Glove

Hard but satisfying workout. started with 4 sets of DLs, at 100, 125, 150 and 150, 5 reps each. Then we did five three minute sets of as many rounds as possible of 5 "true" pushups, 3 knees to elbows (hanging from the bar) and 6 KB swings. 1 minute rest between sets. "true" pushups are done on parallettes or dumbbells, with hands and feet equally elevated, getting down below parallel at the bottom. So I made 4 rounds plus each set, the plus amounting to a total of 20 more pushups and 3 more KTE. So a lot of work in a short amount of time. Rhonda is particularly good at this sort of thing.

2 PM

Running (woods run) 55:49 5.12 mi (10:54 / mi) +108m 10:14 / mi
ahr:142 max:186 shoes: 2011 NB MT101 black

At McLean. Quite a bit of deadfall, but passable. A couple of pretty nasty looking widow makers. Saw a guy on a tractor, who presumably was involved in cleanup. Tired today and not pushing it.

C • Tractor 2

Monday Dec 19, 2011 #

7 AM

Gym 50:00 [3]
slept:8.0 weight:163.5lbs shoes: 2011 Merrell Trail Glove

Workout today was supposed to be back squats and push presses, sets of 5. I have been laying off back squats because I can't get my wrist in that position, so I subbed out dumbbell bench presses, working my way up to 45s, interspersing sets of pullups. Push presses I worked my way up to 80. Maybe could do more, but trying not to overdo.

I came up with what seems to be a pretty good idea for the back squats. They are a pretty important crossfit movement and I have not been able to do them now for almost 5 months, and I am probably that far away. It seems that I ought to be able to do them fine on the Smith machine, though, so maybe I'll try that later today.

Also got in 1800 m. on the rowing machine, accompanied by lots of hints from Jen. Trying hard to modify my form, which is pretty grooved after all these years.

12 PM

cycling (spinning bike) 30:00 [3]

in the gym with Rhonda and Cindy, who were out on a 2 hr + excursion, so to speak.

Also tried the squats with smith machine. Not as great as I had imagined.

C • Smith machine 4

Sunday Dec 18, 2011 #

9 AM

Orienteering 53:12 *** 6.0 km (8:52 / km) +148m 7:53 / km
ahr:134 max:152 spiked:11/12c slept:6.75 weight:163lbs shoes: 2011 NB MT101 black

A beautiful day. Ran the green course from two weeks ago at Sessions Woods, since I didn't get to run it on that day. Colder than I had expected and gloves would have been a good addition. I had one hand or the other in a pocket at all times, and still it was very painful for about 10 or 15 minutes when I got back to the car and started to thaw.

My foot was fine this morning, after dosing it with massage, hot tub, ice, etc yesterday. I had been wanting to go run at Sessions for most of the week, and this was the first time it fit in.

Only real miss was on 10, where I was a bit right and ran into swamp, so out to the road. No problem getting the control, just not a very direct route. Could have saved time on 6 and 8 by taking the road (6) or trail (8), but what fun would that be?

C • Sessions green course 3

4 PM

cycling (stationary bike) 30:00 [3]

while watching the Patriots. They were looking shaky. They did much better after I got off the bike and onto the couch.

Saturday Dec 17, 2011 #

12 PM

cycling (spinning bike) 32:00 [3]
slept:8.5 weight:163.5lbs

Thought I was going to run at Forest Park this morning, or maybe go to the crossfit competition, but woke up with a sore foot. I think it is plantar fasciitis, but the pain is right behind the ball of the foot, instead of the more common mid-arch location. So no running until it calms down. Rhonda and Cindy were on a two hour spinning excursion in the gym, so I went and hung out with them for a while.

AOWN note. when I came out, Sassy was strutting around with the lower leg of a deer sticking out of her mouth like she was smoking a big cigar. Very proud with herself. Not sure where the rest of it might be.

Friday Dec 16, 2011 #

10 AM

Rowing Machine 10:05 [3] 2.19 km (4:37 / km)
slept:8.0 weight:162lbs shoes: 2011 Merrell Trail Glove

4 PM

Gym 25:00 [3]
shoes: 2011 Merrell Trail Glove

Not sure whether I forgot it was Friday, or forgot it was 4:30, but arrived at crossfit to find there was no class, which is in fact normal for Friday afternoons. Jen was there working on her clean & jerk, and Mark, one of the other owners, was there doing front squats, so Mark and I did a brief workout, and then hit the road. Situps and KB swings, 5 rounds of 10. Also did a bunch more pullups, which are getting better. I can do 10 again, and I think I will get a chest-to-bar pullup soon, maybe within a week.

Thursday Dec 15, 2011 #

9 AM

Gym 55:00 [3]
slept:8.0 weight:162.5lbs shoes: 2011 Merrell Trail Glove

Pretty fun and offbeat workout. Many rounds of general practicing at pullups, flipping tractor tires, and hitting the tractor tires with a sledge hammer. Then head to head competitions for time - 6 pullups, 10 flips, 20 hammer swings. This was a thing I was really good at. Then another timed competition on squats and burpees, which I was not very good at. Rhonda, on the other hand, is killer at it. Good cardiovascular capability, and she has been doing at least 100 pushups a day.

3 PM

Running (woods run) 30:31 3.27 km (9:20 / km) +75m 8:22 / km
ahr:141 max:171 shoes: 2011 NB MT101 black

Got late, so just ran the RHINO again, with Sassy racing around and having fun.

Wednesday Dec 14, 2011 #

9 AM

Hike 2:03:21 [2] 5.32 mi (23:12 / mi) +316m 19:35 / mi
slept:4.75 weight:162lbs shoes: 2011 NB MT101 black

Hike at Haystack Mt in Norfolk with Rhonda, Mary Ellen, and Mary Ellen's loquacious friend Bill. Up to the tower and back on trails, then across the street and most of the hike was on Norfolk Land Trust trails.

Tuesday Dec 13, 2011 #

8 AM

Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:5.75 weight:161.5lbs

dog walk. Brisk morning.

9 AM

Gym 1:00:00 [3]
shoes: 2011 Merrell Trail Glove

Rowing to warm up, then deadlifts, including 5 x 175, 3 x 205, 1 x 230. Form falls apart when it gets heavy. Then 150 wall balls for time. 12 lb ball, 7:42. It's a lot of squats, but the forearms are what really got tired. Legs not too bad. Maybe worse for the other guys, who were doing back squats when I was doing DLs. I am a long way from being able to support a bar on my back.

2 PM

Orienteering 18:59 2.46 km (7:43 / km) +60m 6:52 / km
ahr:153 max:168 shoes: 2011 NB MT101 black

short Rhino course. Sassy was having a fine time. Lost my attention for a while and had to go back for #7. Looks like 27 seconds on the garmin track. Pretty impressive that those guys (Neil and Marie) did it in 18 minutes in the dark, reading the map.

Monday Dec 12, 2011 #

3 PM

Running (woods run) 30:10 3.35 km (9:01 / km) +100m 7:50 / km
ahr:148 max:174 slept:7.75 weight:163.5lbs shoes: 2011 NB MT101 black

long RHINO. Trying a bit harder, and did ok except for getting caught up in deadfall between 5 and 6 and taking a tumble, and then getting stuck in laurel between 6 and 7 and getting off line.

Sunday Dec 11, 2011 #

7 AM

Gym 1:00:00 [3]
slept:5.5 weight:162.5lbs shoes: 2011 Merrell Trail Glove

Combination class, Rhonda leading yoga and Marie rockgympa. Very energetic and fun, exposing some serious weakness, particularly in glutes and hams. Pretty good group: Rhonda, Marie, Mike, Neil, Jeff, Judy, Susie and J-J, and me. Kissy, Gail and Joe offering encouragement from the spinning bikes.

Saturday Dec 10, 2011 #

Event: RHINO night-O

7 AM

Hike 1:00:00 [3]
slept:6.0 weight:161.5lbs

Stroll down with the chainsaw to clean up a big black birch that fell a day or so ago. Then met up with Rhonda and Sassy, put out the last control and did some clipping of raspberries in preparation for night O.

9 AM

Gym 45:00 [3]
shoes: 2011 Merrell Trail Glove

13 min AMRAP - wall ball, burpees, goblet squats. Good workout. Then some of Rhonda's yoga class.

2 PM

Running 22:08 2.29 km (9:41 / km) +61m 8:33 / km
ahr:141 max:188 shoes: 2011 NB MT101 black

jogging around the short course, waking up controls.

Running 36:27 3.46 km (10:32 / km) +98m 9:14 / km
ahr:133 max:148 shoes: 2011 NB MT101 black

and around the long course, waking up the rest of them.

Friday Dec 9, 2011 #

7 AM

Gym 50:00 [3]
slept:7.25 shoes: 2011 Merrell Trail Glove

Two workouts, as seems to be the protocol these days. First was push presses. Hard on my wrist, but not as hard as I had expected. Not able to push much weight. Sets of 3, first at 65, then 75, didn't get 95 all the way up, so backed off to 80 for the last set, which I made, but not with great form.

Then tabata sets of KB swings and pushups, although I switched situps for the pushups the last half when I ran out of useful pushups.

AOWN when we got home. Big red-tail in the crabapple near the house, and three fat does standing around in the flower garden.

C • Fat does 1

3 PM

Orienteering (woods run) 35:19 3.36 km (10:31 / km) +92m 9:15 / km
ahr:141 max:170 shoes: 2011 NB MT101 black

A jog around the RHINO course. Conditions: a little wet, a little slippery, a bit of deadfall. In other words, excellent.

Includes 1:30 wrestling a gate back in place that had been lifted off its hinges and turned over. A bear?

C • Don't say that! 9

Thursday Dec 8, 2011 #

8 AM

Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:7.0 weight:161.5lbs

dog walk. about an inch of snow, after a lot of rain. It will melt.

11 AM

Rowing Machine 14:00 [3] 3.0 km (4:40 / km)
shoes: 2011 Merrell Trail Glove

6 PM

Note

We watched Matador. As dedicated Pedro Almodovar fans, we liked it just fine, but afterwards we agreed that we didn't know anyone else we would expect to watch it with, or to whom we would recommend it.

Wednesday Dec 7, 2011 #

9 AM

Gym 55:00 [3]
slept:7.0 weight:161.5lbs shoes: 2011 Merrell Trail Glove

Killer workout, two sections - first was 4 rounds of 15 DB clean & jerk, 3 wall climbs, 10 wall ball; second was three rounds of row 350, farmers walk. Rhonda is way beyond me. She did her yoga class and rowed 4500 before this.

Tuesday Dec 6, 2011 #

10 AM

Hike 35:00 [3] 1.5 mi (23:20 / mi)
slept:7.5 weight:161lbs

walking the dog, and a few more controls. All but 1 out now.

11 AM

Rowing Machine 22:30 [3] 5.0 km (4:30 / km)
shoes: 2011 Merrell Trail Glove

Rhonda has been after me with regard to the Concept 2 holiday challenge. A little sore from the deadlifts yesterday, and not adapted to rowing yet. Gradually increasing pace, starting at 2:19.7 and last 1000 at 2:08.2 pace.

C • Good pace 3

1 PM

Rowing Machine 5:45 [3] 1.11 mi (5:10 / mi)
shoes: 2011 Merrell Trail Glove

4 PM

Gym 50:00 [3]
shoes: 2011 Merrell Trail Glove

Workout today was supposed to be back squats, but my wrist won't tolerate holding the bar there, so I did deadlifts, sets of 5x175. Then a 21-15-9 workout with KBs and pushups, which I did on dumbbells and without distinction. Pretty sore after.

Monday Dec 5, 2011 #

7 AM

Hike 45:00 [3] 1.5 mi (30:00 / mi)
slept:6.5 weight:160lbs

walking the dog and putting out night-o controls.

2 PM

Hike 45:00 [3] 1.5 mi (30:00 / mi)

more dog walking, more night-o controls

4 PM

Gym 55:00 [3]
shoes: 2011 Merrell Trail Glove

nice workout. First sets of DLs, after an extensive warm-up. 3x3, nominally at 70%, 80% and 90% of max. Since I haven't done anything heavy in a while, didn't overdo it. sets were at 155, 185 and 205. Not bad. Then 4x row 250, 25 squats, 1 min. rest. Total time was 9:34. Knocking off the 250s in around 54 seconds each. Not bad.

AOWN: Killer tick bite. My whole upper arm aches from it.

Sunday Dec 4, 2011 #

Event: WCOC Sessions Woods

8 AM

Orienteering 20:00 [3]
slept:7.0 weight:160.5lbs

putting out controls. Bill had things well in hand.

2 PM

Orienteering 35:00 [3]
shoes: 2011 NB MT101 black

and picking them up at the end. Bill had it well orchestrated, with printed maps for me, him and his son Dave to get our respective parts of the haul. All picked up, sorted and put away in time to leave by 3:30. Nice crowd for the meet and a nice day for running. Particular thanks to Jim and Rich for taking care of registration.

Green - Splits

Saturday Dec 3, 2011 #

Event: NEOC: Cemetery Hill

10 AM

Orienteering 40:43 *** 4.43 km (9:11 / km) +93m 8:19 / km
ahr:144 max:176 spiked:16/18c slept:6.25 weight:161lbs shoes: 2011 NB MT101 black

Long Sprint at Cemetery Hill.

route.

Orienteering 26:36 2.55 km (10:25 / km) +71m 9:09 / km
ahr:140 max:154 shoes: 2011 NB MT101 black

Short Sprint, Cemetery Hill

route.

Orienteering 34:21 *** 3.85 km (8:56 / km) +75m 8:08 / km
ahr:145 max:162 17c shoes: 2011 NB MT101 black

sprint Final, Cemetery Hill. Pretty tired by this one.

route.

6 PM

Note

Stopped by my friend Steve's house to see the 9 point buck that his friend Gerald had shot on my property this afternoon. Steve missed it just before Gerald had his shot. Very handsome animal, everybody quite excited.

Long Sprint - Splits

Final Sprint - Splits

Short Sprint - Splits

Thursday Dec 1, 2011 #

9 AM

Running 33:00 [3] 3.0 mi (11:00 / mi)
slept:5.5 shoes: 2011 NB MT101 black

Boston - out Boylston through Public Garden and Commons to old State House and back. Chilly, nice day. Tired. Didn't leave clients office until 2am.

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