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Training Log Archive: Charlie

In the 31 days ending Jan 31, 2012:

	activity	#	time	miles		km		+m	load
	Gym	20	16:36:30						2989.5
	Hike	13	8:02:38	24.54	(19:40)	39.49	(12:13)	500	1103.7
	Rowing Machine	21	7:20:31	60.51	(7:17)	97.39	(4:31)		1321.6
	Running	7	4:28:00	26.08	(10:17)	41.96	(6:23)	323	812.8
	cycling	5	2:12:30						397.5
	Snowshoe	1	35:00	1.35	(25:55)	2.17	(16:06)		105.0
	Orienteering	1	29:09	1.99	(14:40)	3.2	(9:07)	42	97.6
	Total	63	39:44:18	114.47		184.22		865	6827.7
	[1-5]	62	38:35:37
averages - sleep:7 weight:163lbs

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Tuesday Jan 31, 2012 #

6 AM

cycling (spinning bike) 22:30 [3]
slept:6.75 weight:162lbs

Second half of Rhonda and Sheryl's spinning workout.

1 PM

Running 27:42 [3] 5.0 km (5:32 / km)
shoes: 2011 NB MT101 black

Pleasant Valley. 14:20 out, 13:22 back.

Monday Jan 30, 2012 #

7 AM

Gym 45:00 [3]
slept:8.0 weight:160.5lbs shoes: 2011 Merrell Trail Glove

Sore enough that I would have stayed home, but Rhonda was going . . . Workout not too bad today, sets of jump-rope and situps for time. Nominally 50-40-30-20-10 double unders and situps, but double them for single unders (which is what I can do). 7:57. Then row 500 M for time. Didn't expect to do well, but got pulling at about 1:38 and tried to hang on. Last 150 M was hard, and my time was drifting backward, to 1:40 and then 1:42, but finished with 1:39.6, a new best time, and good enough to reclaim 12th (of 70) in my age and weight class.

Sunday Jan 29, 2012 #

11 AM

Running 40:38 4.0 mi (10:09 / mi) +32m 9:55 / mi
ahr:149 max:188 slept:5.5 weight:164.5lbs shoes: 2011 NB MT101 black

Surprised by the HR that I seem to have been working harder than I thought. At Pleasant Valley with Rhonda. Pretty sore and tired from all the activity of the week.

6 PM

Rowing Machine 22:10 [3] 5.0 km (4:26 / km)
shoes: 2011 Merrell Trail Glove

Alas, it appears that Lincoln Park Boat Club is out of reach for the January Challenge. It was quite a blow to have our best performer out of action this week with a sore back. She seems to be on the mend, but too late to catch LPBC.

Saturday Jan 28, 2012 #

8 AM

Gym 55:00 [3]
slept:8.25 weight:165.5lbs shoes: 2011 Merrell Trail Glove

Pretty tender from the last few days, but Rhonda was going, so decided on this instead of Forest Park. Tabata workout today, squats, situps, pushups and rowing. For each of the exercises, 8 consecutive sets of 20 seconds on, 10 seconds off, with 1 minute between exercises. "Score" is the lowest number of repetitions during any 20 second set, with calories counting instead of repetitions for rowing. So my score was 16/12/9/7. In this crowd, I am very good at this kind of workout. Strong enough to do the exercises, good at pacing and endurance.

We also spent some time working on theoretical handstands. I did headstands instead and explored putting pressure on my hand. It is not remotely strong enough yet to support my body weight, and that is pretty revealing in terms of how hard I have found pushups since I started doing them again.

Alas, I am well in the Found territory of L&F, spiraling out of control.

C • Welcome to the Heavyweight rowers! 2

10 AM

Hike 30:00 [3] 1.35 mi (22:13 / mi)

dog loop with Rhonda and Sassy. Slippery. Rhonda was wearing microspikes and doing much better than I was in boots. Legs feeling lethargic after all the crossfit this week.

Running 29:55 [3] 5.0 km (5:59 / km)
shoes: 2011 NB MT101 black

with Rhonda at Pleasant Valley. 15:35 out, 14:20 back. I certainly wouldn't have thought of this good idea on my own.

Friday Jan 27, 2012 #

6 AM

Gym 1:05:00 [3]
slept:6.5 weight:164.5lbs shoes: 2011 Merrell Trail Glove

Rhonda and I got ourselves over to crossfit 033 in Glastonbury this morning to work out with my old friend Dave. Dave is really into it, and has been going to the masters' competitions. The owner of the gym, Merle, is a really good instructor and we had a great workout. A vigorous warmup, then about 20 minutes working on overhead presses, max for me at 85#, then 12 minutes AMRAP of 3 push presses (65#), 6 ring dips, 9 toes to bar. The toes to bar were the real stumbling block for me, and I was down to doing them one at a time by the last few rounds.

Thursday Jan 26, 2012 #

9 AM

Gym 1:00:00 [3]
slept:6.75 weight:165lbs shoes: 2011 Merrell Trail Glove

Pretty good workout today. First many sets of 5 DLs, starting at 120 and going up to 160 by 5s and 10s.

Then 12:30 for as many rounds as possible 30 rope jumps, 5 DB snatches with each hand, 20 jackknife situps. 15 situps short of 8 rounds. DB snatches were supposed to involve a full squat, but it was putting too much pressure on my knee, so more like a quarter squat. Used 20#.

Knee is about as sore as it has been at any point since I first hurt it a good five months ago. Frustrating.

C • Knee 2

3 PM

Rowing Machine 22:57 [3] 5.0 km (4:35 / km)
shoes: 2011 Merrell Trail Glove

Ok for a while, but eventually this bothered my knee too. Things are getting out of hand.

Wednesday Jan 25, 2012 #

7 AM

Gym 40:00 [3]
slept:6.0 weight:164.5lbs shoes: 2011 Merrell Trail Glove

Knee sore this morning, maybe from running on slush. Workout today was supposed to involve box jumps, but the knee is not happy with them, so instead I did goblet squats. 10-9-8-7-6-5-4-3-2-1 20KG Kettlebells and 40 lb goblet squats. Felt tight.

Tuesday Jan 24, 2012 #

12 PM

Running 57:50 5.0 mi (11:34 / mi) +108m 10:50 / mi
ahr:133 max:150 slept:7.0 weight:164.5lbs shoes: 2011 NB MT101 black

At McLean. A lovely day, but trail conditions were not up to my expectations. Slushy, wet, slippery. Cut the last mile in the woods out and went along the road.

C • Glad to see you got a run in! 2

Monday Jan 23, 2012 #

4 PM

Gym 50:00 [3]
slept:6.0 weight:162.5lbs shoes: 2011 Merrell Trail Glove

Rhonda had a sore back today - perhaps from shoveling snow, perhaps from other things. So we didn't go in the morning, and then she didn't much feel like it later so I went alone. Nice workout. 5 rounds, each round 15 reps wall ball (14#), rest 30 sec, 10 40# goblet squats,rest 30 sec, 8 ring dips, rest 30 sec, etc. Not too many folks can do ring dips unaided, as it turns out. I was glad to have a workout with them included, as I wanted to work on them. Combination of wall ball and ring dips made my arms pretty tired. 30 seconds came around awfully quickly.

Sunday Jan 22, 2012 #

8 AM

Rowing Machine 30:00 [3] 6.89 km (4:21 / km)
slept:6.0 weight:161.5lbs shoes: 2011 Merrell Trail Glove

First time over 5K this season. Started slowly, so not too bad. Still feeling the effects of a lot of crossfit this week. I will need several rest days before attempting any personal bests.

Splits by 6 minute segments

1309
1346
1358
1397
1480

41st of 77 in my age and weight group, so plenty of room for improvement.

9 AM

Snowshoe 35:00 [3] 1.35 mi (25:55 / mi)

dog loop. yesterday in boots and a little slippery. Today in snowshoes, and better traction. Only about 4-5" on trails, but just a little more secure.

4 PM

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

Watching the Patriots. Nerve wracking.

C • anxiety 2

Saturday Jan 21, 2012 #

9 AM

Gym 50:00 [3]
slept:7.0 weight:162lbs shoes: 2011 Merrell Trail Glove

Rounds of 15 squats, 10 pushups, 5 pull ups. As many as possible in 13:30. Pushups were by far the hardest. Squats were the rest break. Made 10 rounds plus 15 squats plus 3 pushups.

And then tired.

Friday Jan 20, 2012 #

7 AM

Gym 1:00:00 [3]
slept:7.5 weight:162.5lbs shoes: 2011 Merrell Trail Glove

Warming up with jump rope, then a lifting day. Plan was for 5-3-1 at 75%, 85% and 95% of one rep max, three lifts, Deadlift, Push press, Back squat. Did my last lift at 215 with the DL, making 3 reps, of which the middle one was a little questionable, then 90 with the push press (2 reps), and 165 with the squat. Squat was a surprise, because I did what I thought would be my last one at 135, but it was easy and I did 3 reps, so then 145 and that was easy, and then 165, which was a little wobbly, so enough. A number of keys I have to work on with deadlifts - don't stand up too soon, weight in the heels, chest more up, squeeze it off the floor rather than yank it. It's a lot to work on. My problem with the push press is that my hips come forward when it gets heavy. Practice.

Thursday Jan 19, 2012 #

Note
slept:8.0 weight:162.5lbs (rest day)

Another trip to Rhode Island. Hearing got over early (around noon) so I was home in plenty of time for crossfit, but just tired from the driving and the day. When Rhonda didn't want to go, that was enough for me and we blew it off. A rest day is good.

Wednesday Jan 18, 2012 #

7 AM

Gym 45:00 [3]
slept:6.0 weight:163lbs shoes: 2011 Merrell Trail Glove

skill work part of this was on overhead squats, a very difficult maneuver for me (and for many others). Primarily because of limited back and shoulder flexibility, I can't handle much weight with this at all, and I did the workout with just a 15 pound bar. After substantial practice, the workout was 21-15-9 alternating the overhead squats and burpees.

So this was kind of hard, but not as draining as the workout on Monday.

My old friend Dave is also a crossfit enthusiast, and has become particularly enamored with the OHS. He has been training for it in part by walking around with increasing weights in a snatch position in order to work on stabilization. Seems like a pretty good idea.

9 AM

Hike 25:00 [3] 1.35 mi (18:31 / mi)
shoes: 2011 Merrell Trail Glove

Kinda slippery out. I have gone back to bringing a bag of smelly treats with me on these excursions, trying to re-establish Sassy's connectedness. With some favorable results. Patience.

3 PM

Rowing Machine 22:45 [3] 5.0 km (4:33 / km)
shoes: 2011 Merrell Trail Glove

Working on form, trying for a powerful, slow stroke. Kept the cadence down to 21.

Rowing Machine 1:46 [3] 0.5 km (3:32 / km)
shoes: 2011 Merrell Trail Glove

Then tried a hard 500. Well off my pace of a couple weeks ago. Was running along at about 1:44 until halfway, then dug down for a little extra and it wasn't there. Just tired, too much crossfit, too little sleep.

Rowing Machine 23:23 [3] 5.0 km (4:41 / km)
shoes: 2011 Merrell Trail Glove

After a short break, another 5K. Slowing down. Hard to keep up with Rhonda, who logged 15,000 today, but no surprise there.

Tuesday Jan 17, 2012 #

Note
slept:8.0 weight:161lbs

Thought I might row this morning before leaving for RI, but decided to plow snow instead. Good choice.

Monday Jan 16, 2012 #

8 AM

Gym 50:00 [3]
slept:7.75 weight:162lbs shoes: 2011 Merrell Trail Glove

1000 M rowing to warm up, then killer workout. 20 pullups, 30 pushups, 40 situps, 50 squats. Then rest 3 minutes and repeat, total of 5 times. Except I got to the end of the time I had available after 4 rounds which was plenty. Made all 4 rounds of the pullups, although I was breaking it into 3 sets, then 4 and ultimately 5. Pushups were from my knees after the first set, and hard enough at that. Situps and squats ok - straight through, but very hard.

Then off to a PT appointment for my knee, which I think is doing me a bit of good.

11 AM

Hike 2:50 [3] 1.35 mi (2:06 / mi)

dog walk with Sassy. Plenty cold.

1 PM

Rowing Machine 21:37 [3] 5.0 km (4:19 / km)
shoes: 2011 Merrell Trail Glove

Split pace:

2:16.4
2:12.2
2:10.7
2:07.6
2:01.4

Very difficult - sore from this morning's crossfit.

Sunday Jan 15, 2012 #

Event: WCOC Winter Meeting and Mobile-O

9 AM

Rowing Machine 21:54 [3] 5.0 km (4:23 / km)
slept:7.0 weight:161.5lbs shoes: 2011 Merrell Trail Glove

Thought I was going to do a lot of rowing yesterday during football games, but between the 5K and the dog walk in the cold I was only good for laying around on the couch.

This is part of my new approach to rowing for this season - not too fast, work on better form, slower cadence, more leg drive. Not sure why, but my hands seem to be holding up better to this, although I tend to feel it more in my lats and forearms.

Split pace:

2:16.8
2:15.3
2:11.0
2:10.3
2:03.7

Chitown called me out the other day for allowing myself to bulk up, and a little motivation always helps, so I now am planning on working my way back down to the middleweight limit (although I don't plan on any efforts in that sport) by the time I go to Mexico Feb 8.

C • Impressive 12

10 AM

Hike 25:00 [1] 1.35 mi (18:31 / mi)
shoes: 2011 Merrell Trail Glove

dog walk with Rhonda and Sassy. Plenty cold, -4F at the start. Unaccustomed this year.

3 PM

Orienteering 29:09 3.2 km (9:07 / km) +42m 8:33 / km
ahr:146 max:167 shoes: 2011 NB MT840

Mobile phone-o at Rick and Susie's. Managing the phone, dibber, compass in gloves, I forgot to turn on the GPS until a quarter of the way through. I was on course B, ably navigated by J-J. I had shepherded him around A earlier, and it is an advantage. One lucky catch, I had gotten further along than J-J realized on my way to 6, and happened to mention crossing a ditch, which got us back on track.

Saturday Jan 14, 2012 #

9 AM

Running race 24:28 3.1 mi (7:54 / mi) +31m 7:39 / mi
ahr:157 max:174 slept:6.0 weight:163lbs shoes: 2011 NB MT101 black

Forest Park 5K. Nice visit with some of the usual suspects, including PG, George 'n' Lyn, Clint, Bob Massaro. Similar to last time, spent the first 2 1/2 miles hanging on to George, then pushed past him on the downhill. Hard work. Now that I'm home I'm feeling rather nappish, but Rhonda will get me going, I'm sure.

1 PM

Hike 1:03:00 [0] 2.85 mi (22:06 / mi) +176m 18:33 / mi
shoes: 2011 NB MT840

with Sassy and Rhonda at Peoples State Forest. Cooling down rapidly and we cut it short. GPS track includes part of the ride home, as I forgot to turn it off in the excitement of trying to lure the dog back in the car.

Friday Jan 13, 2012 #

Event: 2012 Anza-Borrego Desert Orienteering Meet

7 AM

Gym 55:00 [3]
slept:7.75 weight:163.5lbs shoes: 2011 Merrell Trail Glove

Lifting workout today, good break from met cons. Back squats 3-3-3 at 110-115-125, then push presses 3-3-3 at 75-80-85. Long warmup.

11 AM

Rowing Machine 22:23 [3] 5.0 km (4:29 / km)
shoes: 2011 Merrell Trail Glove

getting a little better. I was able to average a good pace over the last 1000 or so while keeping my stroke down to about 24. Splits:
2:23.0
2:18.2
2:14.9
2:10.8
2:04.4

Thursday Jan 12, 2012 #

6 AM

Rowing Machine 14:30 [3] 3.0 km (4:50 / km)
slept:7.5 weight:164lbs shoes: 2011 Merrell Trail Glove

easier pace, and consequently not as difficult. Have to do more of this to build my base. Muscles tender and a good day to lay off crossfit and recover some.

8 AM

Hike 30:00 [3] 1.35 mi (22:13 / mi)

with Sassy and Rhonda on the dog loop. About 2 inches or so of wet slippery snow. A little raw out, but not real cold.

11 AM

Rowing Machine 23:38 [3] 5.0 km (4:44 / km)
shoes: 2011 Merrell Trail Glove

slowed down the pace and this went better. I am still sore from ramping up the rowing and the last few days of crossfit. It will get better.

4 PM

Rowing Machine 23:14 [3] 5.0 km (4:39 / km)
shoes: 2011 Merrell Trail Glove

Another easy session. Ratlum Mt AC is now closing in on Lincoln Park Boat Club on an average per member basis. At least temporarily.

Wednesday Jan 11, 2012 #

7 AM

Gym 45:00 [3]
slept:7.0 weight:163.5lbs shoes: 2011 Merrell Trail Glove

21-15-12-9: wall ball, burpees, kettle bells.

Rowing Machine 4:55 [3] 1.0 km (4:55 / km)
shoes: 2011 Merrell Trail Glove

Just killing a little time between crossfit and PT appointment for my knee

12 PM

Rowing Machine 12:45 [3] 3.0 km (4:15 / km)
shoes: 2011 Merrell Trail Glove

2 PM

Hike 1:05:00 [2] 2.6 mi (24:59 / mi) +290m 18:34 / mi
shoes: 2011 Merrell Trail Glove

With Rhonda, Zack and Sassy on Ted Wright Trail.

5 PM

Rowing Machine 8:39 [3] 2.0 km (4:20 / km)
shoes: 2011 Merrell Trail Glove

Tuesday Jan 10, 2012 #

6 AM

cycling (spinning bike) 35:00 [3]
slept:6.5 weight:163.5lbs

with Rhonda and Sheryl in the gym.

4 PM

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

Nice workout. First Deadlifts, sets of 3, working up to 180, 190 and 200. Then for time, 10,9,8,7,6,5,4,3,2,1 alternating pull ups with theoretical box jumps, but I can't do box jumps right now with my knee, so I did double the number of situps. Always nice to do pull ups.

Monday Jan 9, 2012 #

5 AM

Gym 1:00:00 [3]
slept:6.0 weight:163.5lbs

We had a nice visit from Mary Jo last night. She had dropped Andrew off at school in Worcester and came down for the night, so we got up for Rhonda's morning class.

8 AM

Hike 30:00 [3] 1.3 mi (23:05 / mi)

dog walk with Rhonda, Mary Jo and Sassy

5 PM

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

I had been planning to go all day, but things kept getting in the way. Huge crowd at 5:30 pm. Workout was pretty tough. 4 exercises, then rest 3 minutes and repeat total of five rounds. exercises were row 240 M, 12 burpees, 3 power cleans, 6 front squats. Can't do front squats because of too much pressure on my knee, and apparently not all that good at power cleans either. I was cranking the rowing machine, though, getting down in the mid 1:30s for the first round, gradually losing a little bit each successive round, until the last one was in the 1:42 -1:43 range.

C • Cross Fit 8

Sunday Jan 8, 2012 #

Event: Birthday O' - Postponed!

9 AM

Hike 1:10:00 [3] 4.0 mi (17:30 / mi)
shoes: 2011 Merrell Trail Glove

with Rhonda and Sassy on Ted Wright Trail from tree farm on Doyle Rd over to Capen Cabin on Breezy Hill and back. Looking for her lost glove, eventually found in the car. My knee complaining quite a bit on the downhills, which are plenty steep in these parts.

1 PM

Rowing Machine 13:55 [3] 3.0 km (4:38 / km)
slept:7.0 weight:161lbs shoes: 2011 Merrell Trail Glove

watching the Giants

Rowing Machine 8:57 [3] 2.0 km (4:29 / km)

end of first half

3 PM

Rowing Machine 23:00 [3] 5.0 km (4:36 / km)
shoes: 2011 Merrell Trail Glove

3 more sessions, 2K, 2K and 1K. Trying to keep up with my team in the concept 2 virtual challenge, but they set a tough pace. The Giants cruising.

Saturday Jan 7, 2012 #

7 AM

Hike 45:00 [3] 2.0 mi (22:30 / mi)
slept:7.0 weight:162.5lbs shoes: 2011 Merrell Trail Glove

With Rhonda and Sassy, down Doyle Rd (jogging most of it) and back up (walking).

9 AM

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

Big class. Workout was teams, rowing, jumping jacks and indian runs with medicine ball.

3 PM

Running 54:31 5.22 mi (10:27 / mi) +82m 9:57 / mi
ahr:136 max:155 shoes: 2011 NB MT101 black

McLean. Shorts and long sleeve shirt, but getting cooler and darker fast.

Friday Jan 6, 2012 #

7 AM

Gym 1:00:00 [3]
slept:7.75 weight:163lbs

workout today was tabata pushups, then back squats, then tabata squats. Pushups were hard, and my left forearm ended up feeling strained. Only made 2 of the 8 sets straight, the rest from my knees. Rest position was plank.
This was the first time I have been able to do back squats since I broke my wrist, and it went pretty well. It was supposed to be 70%, 80% and 85% of one-rep max, 5-5-5. Made last set at 115, which is about as much as I could expect.
Then the tabata squats - with a twist. The 10 second rests were at the bottom. Killer. Went well, 13-15 reps each 20 second segment.

No Rhonda today, her back was catching.

3 PM

Running 32:56 2.54 mi (12:58 / mi) +70m 11:57 / mi
ahr:132 max:148 shoes: 2011 NB MT101 black

2 dog loops with Sassy. She was moving slowly, apparently tired out by a long excursion with Rhonda this morning. Noticed one of the gate posts bent a bit, so will have to check to see what might have fallen on the fence.

Hike 18:48 0.69 mi (27:24 / mi) +34m 23:45 / mi
ahr:99 max:114 shoes: 2011 NB MT101 black

Then a little walk with Zack to check the fence line, finding a big nasty old dead tree across it. I'll go back with the chainsaw tomorrow as it is getting darkish.

5 PM

Rowing Machine 21:55 [3] 5.0 km (4:23 / km)
shoes: 2011 Merrell Trail Glove

trying to hold up my end of the team. Hard to keep up with Rhonda. 21:54.5. Had to pick up the pace toward the end to get under 22. Forearms still feeling weak and tired.

Thursday Jan 5, 2012 #

5 AM

cycling (spinning bike) 30:00 [3]
slept:8.0 weight:164lbs

with Rhonda and Sheryl in the gym

C • Very early 2

4 PM

Rowing Machine 20:50 [3] 5.0 km (4:10 / km)
shoes: 2011 Merrell Trail Glove

Started out with the idea of hitting 21:00, and it was hard pretty much from the start. My arms felt weak in a way I am not used to. A little light strain in the upper back, too. My hands didn't bother me at all, which was pretty nice. I gradually picked up the pace and finished in 20:49.6, a PR for this season. 42nd of 93 in my age group. Something for chitown to shoot for. Best last year was 20:28.4, which seems to be within reach. Splits today:
2:07.0
2:06.3
2:05.4
2:04.6
2:01.4

Planned to run today, and perhaps to crossfit, but the day got away from me and this is all that was left.

Wednesday Jan 4, 2012 #

7 AM

Gym 50:00 [3]
slept:6.25 weight:164lbs shoes: 2011 Merrell Trail Glove

After a warm-up, including 400m on the rower at a 2:00 pace, then 5-5-5 push presses, nominally at 70%, 80% and 85% of one rep max, which meant for me 65#, 75# and 80#. Not something I am particularly good at, but it went ok. Then a "metcon" workout (metabolic conditioning). 300M row, 200 rope jumps, 300M row, then 15-12-9 alternating DB thrusters (20# DBs for me) and burpees. Did the 300s at a 1:45-1:50 pace, but really started to fade on the thrusters. Breathing like a draft horse and taking a few breaks in the second set of thrusters and burpees. 12:07. Seems like a lot of room for improvement.

12 PM

Hike (jog/hike) 18:00 [3] 1.35 mi (13:20 / mi)
shoes: 2011 Merrell Trail Glove

dog loop with Sassy, mostly jogging lightly, partly walking.

Tuesday Jan 3, 2012 #

6 AM

cycling (spinning bike) 30:00 [3]
slept:7.75 weight:162.5lbs

with Rhonda while she was waiting for her next partners.

Rowing Machine 8:35 [3] 2.0 km (4:18 / km)
shoes: 2011 Merrell Trail Glove

still tired/sore from the last 2 crossfit workouts, which was also the reason we didn't go to 5:30 am crossfit today.

Monday Jan 2, 2012 #

7 AM

Gym 45:00 [3]
slept:8.5 weight:162lbs shoes: 2011 Merrell Trail Glove

workout today was 15 minutes to do AMRAP of power cleans, 5 pullups, 10 pushups, 15 squats. Power clean reps 1 on the first round, 2 on the second, etc. I did them with 63#, and certainly could have used more, but they started to get hard once I was more than 5 rounds into it. Ended up with 9 rounds, but by the end I was breaking the pullups 3 and 2 and doing the pushups from my knees. Pretty hard. Particularly having done a workout with pushups and pullups yesterday.

10 AM

Rowing Machine 8:55 [3] 2.0 km (4:28 / km)
shoes: 2011 Merrell Trail Glove

working on form, not really pushing, arms really tired anyway. CTC is still the king of 2012.

Sunday Jan 1, 2012 #

9 AM

Hike 1:00:00 [3] 3.0 mi (20:00 / mi)
slept:7.5 weight:165lbs shoes: 2011 Merrell Trail Glove

With Rhonda and Sassy at People's State Forest, Sassy's favorite place.

12 PM

cycling (spinning bike) 15:00 [3]
shoes: 2011 Merrell Trail Glove

with Rhonda, warming up for a crossfit session in the barn

Gym 11:30 [3]
shoes: 2011 Merrell Trail Glove

A Bricker set of crossfit exercises. Plan was 5 rounds of 5 exercises: 6 pullups, 5 ring dips, 15 KB swings, 10 pushups, 15 GHD situps. After the second round things started deteriorating. Only made 2 ring dips in rounds 3 and 4 and 7 pushups. Also cut back to 10 situps. By agreement with Rhonda, we called it quits after 4 rounds. Still pretty darned hard. Even the pullups were harder than I imagined, coming so quick.

3 PM

Rowing Machine 25:35 [3] 5.0 km (5:07 / km)
shoes: 2011 Merrell Trail Glove

Easy, watching the football game and trying to improve my stroke. Also gathering meters for the January team challenge.

Rowing Machine 9:43 [3] 2.0 km (4:52 / km)
shoes: 2011 Merrell Trail Glove

more easy stroking along.

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