Training Log Archive: CharlieIn the 31 days ending Oct 31, 2013:
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| 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 | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Oct 31, 2013 #
2 PM
planking 5:00 [3]
slept:7.0 weight:167.2lbs
R, L, S, F, B. Not exactly getting easier yet, but seems to be doing some good. We did put a pad down this time, which made it a bit more pleasant.
3 PM
Running 33:59 2.67 mi (12:44 / mi) +111m 11:16 / mi
ahr:141 max:158 shoes: 2012 gel kayanos
couple of dog loops, a bit drizzly, Sassy for company, and to break up the pace by running in front and slowing down or stopping.
Wednesday Oct 30, 2013 #
9 AM
planking 5:00 [3]
slept:5.5 weight:164.6lbs
1 min each, R, L, S, F and B. So seems that B is the easiest for me, followed by S, L, R, F.
Tuesday Oct 29, 2013 #
10 AM
planking 4:00 [3]
slept:5.5 weight:164.6lbs
with Rhonda, L, R, S, F. L and R are reasonably jolly, S a bit less so, F rather grim by the time I get to it.
5 PM
Running 18:32 1.32 mi (14:03 / mi) +51m 12:32 / mi
ahr:145 max:162 shoes: 2012 gel kayanos
A little is better than nothing, and this was just right. Sassy came along, and was feeling particularly needy, so there were several petting stops. Pretty close to dark when I finished, just after 6.
Monday Oct 28, 2013 #
12 PM
planking 4:00 [3]
1 min each, R, L, S, F. with Rhonda, for whom this is trivial.
4 PM
Running 34:48 2.6 mi (13:23 / mi) +100m 11:57 / mi
ahr:148 max:186 slept:7.0 weight:164.6lbs shoes: 2012 gel kayanos
two dog loops, first alone, second with Sassy. Legs tired, but otherwise not so bad.
Sunday Oct 27, 2013 #
11 AM
Running 56:52 5.02 mi (11:20 / mi) +152m 10:21 / mi
ahr:144 max:166 slept:9.0 weight:166.4lbs shoes: 2012 MT101 Green
McLean, usual route. Certainly not used to it. A few sore parts, including the back, bugging me from about half way. Lots of people out in the forest, mostly walkers with dogs, families, etc. Only one other runner that I saw.
Saturday Oct 26, 2013 #
Note
slept:5.0 weight:167.2lbs
Not a good sleeping night. Tired today. Yard work with Zack, who was home for part of the weekend. Back series in the morning. Three nice white-faced hornet nests along the dog walk trail. They show up well with the leaves off.
Friday Oct 25, 2013 #
5 AM
Gym 45:00 [1]
slept:7.0 weight:165.2lbs
Rhonda's morning class, lightly attended. Just me and Jackie. Many planks involved in this class.
8 AM
planking 5:30 [3]
1:30 each R, L, hands; 1:00 forearms, because it was getting a bit old. Working up to something. QLs are happier than they have been in a while.
12 PM
Hike 51:46 2.88 mi (17:58 / mi) +201m 14:46 / mi
ahr:105 max:135 shoes: 2012 gel kayanos
This was Rhonda's idea, but her knee was hurting halfway down the driveway, so she went back and Sassy and I were on our own. Down Doyle Rd, then mostly on a neighbor's property before heading back.
Thursday Oct 24, 2013 #
7 AM
Hike 25:00 [0]
slept:6.75 weight:165.8lbs shoes: 2012 gel kayanos
Dog loop with R&S. Nice morning.
planking 5:20 [3]
1:20 each type, R side, L side, hands, forearms. Last was most stressful, perhaps because it was last. None of them were stressful for Rhonda, who could probably do them until suppertime if properly motivated.
Wednesday Oct 23, 2013 #
7 AM
Hike 25:00 [0] 1.3 mi (19:14 / mi)
dog walk. Sassy is particularly needy these days, spending a lot of time either alone or with just me. So the walk involves periodic stops for some petting.
11 AM
planking 3:30 [3]
slept:6.0 weight:164.8lbs
Needed to establish a new category because this seems to be a popular sporting activity these days. 1:10 side plank on each side, followed by 1:10 on both hands facing down. Excellent! Doing my back and my shoulders some good. Started the side planks a couple of weeks ago to strengthen my deficient QL muscles, but immediately saw the shoulder stability benefits as well. Then I read a day or so ago in the Times that they are just the ticket for avoiding adult onset scoliosis - something I had not previously been worrying about, but might as well avoid it if I can do so without any extra effort.
2 PM
PT exercises 30:00 [0]
back series
Hike 25:00 [0] 1.3 mi (19:14 / mi)
shoes: 2012 gel kayanos
dog loop, opposite direction this time. Nice white-faced hornet nest gradually coming apart, first saw some scraps on the ground,then looked up to see the nest quite high in the top of a birch tree.
Tuesday Oct 22, 2013 #
Note
slept:7.0 weight:165.6lbs
Busy day. a dog walk, some back exercises, a lot of phone calls, meetings.
Monday Oct 21, 2013 #
Note
A very nice event this weekend. Despite the difficulty I had on Saturday (and the trouble I had on day 2 two years ago), I think this is one of the best places to orienteer I have been. Diverse terrain, hard to relocate, demands absolute attention to do well. And then all the great folks who were there and the beautiful weather. Really fine.
Then there was the bonus of getting to work on my Italian. Nice chats with Katia and Giovanni, and also with the mapper, Marcello Pradel, very nice guy. I am told, by J-J, Giovanni and Katia, and by Marcello himself, that he speaks a pretty strong dialect. A bit lost on me, as I was concentrating so hard on understanding what he said that I was not really paying attention to the way it sounded, and not capable enough to pick up any unusual words. Perhaps if I get a lot better at it.
Then there was the bonus of getting to work on my Italian. Nice chats with Katia and Giovanni, and also with the mapper, Marcello Pradel, very nice guy. I am told, by J-J, Giovanni and Katia, and by Marcello himself, that he speaks a pretty strong dialect. A bit lost on me, as I was concentrating so hard on understanding what he said that I was not really paying attention to the way it sounded, and not capable enough to pick up any unusual words. Perhaps if I get a lot better at it.
1 PM
planking 3:00 [3]
slept:7.75 weight:166.4lbs
Not sure what to call this. Yoga is about as good as anything. When I first heard about the finale yesterday, I was pretty glad I had missed it, but it got me to thinking and eventually I was sorry not to have been a part of it. I tried to catch up by trying for a three-minute forearm plank. Well, I made it, but I was certainly tired of planking by the end of it, and not just warming up, like Gail and Alex.
3 PM
cycling 53:00 [3] 13.0 mi (4:05 / mi)
Around W Simsbury. Legs a little better than they have been the last few times.
Sunday Oct 20, 2013 #
10 AM
Orienteering race 50:43 4.36 km (11:37 / km) +59m 10:53 / km
ahr:133 max:160 slept:8.0 shoes: 2011 icebugs
Brown X, Day 2, Much better than yesterday, 3rd overall on brown X, compared to 31st yesterday, and good enough for a bronze medal in the US Champs. Mostly careful, ran a lot of the yellow skid trails. A little trouble late in the course, but not enough to spoil the run.
A nice few minutes at the start call-up chatting in Italian with Katia Bertoldi. Then down the path deliberately, cutting in at the low point and along the low ground, heading for 1. A bit further than I thought it would be, but I knew it had to be at the bottom.
1-2. Back out to the trail, past where the marsh would be, then in through the middle green to the big boulders, up the reentrant in good visibility. Met up with Sandy just before the control.
2-3 picked up yellow under the line, then at the big yellow junction got on the yellow going up the spur. Thought about Tony F advising looking for spurs at the dinner last night. Followed yellow and spur up then when yellow cut R straight in. Apparently Sandy was right behind me, but didn't see the bag and had a little excursion from there.
3-4 Along the yellow just left of line. As I got close saw Dennis going the other way, Huh? Turned out he had missed 3. Saw the knoll and along the top. Easy.
4-5. on compass, across the two skid trails, came to a small knoll that I thought was right in front of my control, but turned out not to be mapped. I was off a bit to the left. Looked around a few seconds then up the knoll and in. Maybe 15-20 seconds lost, although AP says 34.
5-6. R side of the marsh. Maybe should have climbed to the skid trail, as it was slow lower, but eventually hit the N-S skid trail. Checking boulders and hills off along the way. Saw George W up ahead a bit, diving into the medium green. Didn't look very nice, so I stayed in yellow and around, got to the control same time he did.
6-7. In yellow until just S of #2, then right by 2 and on compass. Saw the flag from about 50 M or so, which was surprising because it was supposed to be in green.
7-8, Out to the road the same way I came in. Heading in more or less on compass. Got passed by Glen T. Got close and chickened out, headed more toward the marsh, but realized I was too close. Coming back out when Dennis and Linda K went by. Followed them in.
8-9. Out to the trail, Dennis behind. Linda went a little straighter I think. Left from the trail bend, but trouble following a straight line and curved back to meet the stonewall near the trail. No memory of the stop that my QR track shows just before the control. Party at the control, with Linda, George W and Dennis showing up.
9-10-F First out of the woods, but George and then Dennis passed me on the road into the finish.
Map
A nice few minutes at the start call-up chatting in Italian with Katia Bertoldi. Then down the path deliberately, cutting in at the low point and along the low ground, heading for 1. A bit further than I thought it would be, but I knew it had to be at the bottom.
1-2. Back out to the trail, past where the marsh would be, then in through the middle green to the big boulders, up the reentrant in good visibility. Met up with Sandy just before the control.
2-3 picked up yellow under the line, then at the big yellow junction got on the yellow going up the spur. Thought about Tony F advising looking for spurs at the dinner last night. Followed yellow and spur up then when yellow cut R straight in. Apparently Sandy was right behind me, but didn't see the bag and had a little excursion from there.
3-4 Along the yellow just left of line. As I got close saw Dennis going the other way, Huh? Turned out he had missed 3. Saw the knoll and along the top. Easy.
4-5. on compass, across the two skid trails, came to a small knoll that I thought was right in front of my control, but turned out not to be mapped. I was off a bit to the left. Looked around a few seconds then up the knoll and in. Maybe 15-20 seconds lost, although AP says 34.
5-6. R side of the marsh. Maybe should have climbed to the skid trail, as it was slow lower, but eventually hit the N-S skid trail. Checking boulders and hills off along the way. Saw George W up ahead a bit, diving into the medium green. Didn't look very nice, so I stayed in yellow and around, got to the control same time he did.
6-7. In yellow until just S of #2, then right by 2 and on compass. Saw the flag from about 50 M or so, which was surprising because it was supposed to be in green.
7-8, Out to the road the same way I came in. Heading in more or less on compass. Got passed by Glen T. Got close and chickened out, headed more toward the marsh, but realized I was too close. Coming back out when Dennis and Linda K went by. Followed them in.
8-9. Out to the trail, Dennis behind. Linda went a little straighter I think. Left from the trail bend, but trouble following a straight line and curved back to meet the stonewall near the trail. No memory of the stop that my QR track shows just before the control. Party at the control, with Linda, George W and Dennis showing up.
9-10-F First out of the woods, but George and then Dennis passed me on the road into the finish.
Map
Saturday Oct 19, 2013 #
Event: UNO Boulder Dash
11 AM
Orienteering race 1:03:55 4.95 km (12:55 / km) +70m 12:03 / km
ahr:127 max:147 spiked:8/12c slept:9.5 shoes: 2011 icebugs
Brown X course at Bear Brook. It helps to at least point somewhat in the right direction. Failing to do that caused a lot of lost time, but otherwise very nice woods, and a fine place to orienteer. Once I was in the wrong place, very hard to relocate. After #4 I settled down, drifting way L on 6 but in contact, and otherwise fine. My leg was better than I expected, so I could jog, but not with any pace to it yet.
Map
Not my best work. Fine to #1, along the trail a bit then cutting up the hill, finding the hill a lot greener than I expected, so slow finding my way to the control in the small pine trees.
1-2 down to the trail, trail to the bend, cut through the green spur and down across the stream. The stream was a lot more diffuse than I expected, got wet feet crossing. More or less along the stream and the marsh checking hills. Apparently went over the hill nearer the marsh, didn't see a bag, so kept going. When I got to the next hill, it was clear I had gone too far, so fish-hooked back and found it. Lost about 2-3 min.
2-3. Trying to reconstruct what had gone wrong, I thought maybe I had left in the wrong direction, but QR shows that I left in the right direction, just didn't go far enough. Thought I had come to the right place, but no bag, and started to wander, mostly aimlessly. A pretty shameful performance. Found #6, but didn't look to see that it was my control from later. That alone would have saved at least 7 or 8 minutes. Saw PG running through the woods. Later figured that he was going from 6-7. Finally relocated at the big depression NW of 7, and headed mostly in the right direction. Still not quite getting it, but saw the bag from a distance and just ran to it. Lost about 14-15 min.
3-4. Still not settled down. Heading more or less the right way, but started seeing knolls and checking them out, to the R and the L, becoming generally more erratic, finally heading for the right one, saw Dennis leaving. Dennis had started 15 min behind. Lost another 3 or 4 here.
4-5. OK. Now starting to act a little better. More or less on compass, found the long shallow reentrant heading my way and kept on it.
5-6. Plan was to bear a little left and pick up the edge of the marsh, but somehow ended up way more L than that, heading NW instead of NE. Hit the marsh W of the small marsh in the middle, then a long slog down the edge. No problem with finding it, just a much longer route than necessary. Maybe another 2 min.
6-7. Easy enough. Aimed for the R edge of the depression, then up on compass and spiked it. In control all the way.
7-8. Also easy. Checked off the boulder on the knoll along the way, looked for the large boulder to my L after that, check, and right in, seeing the shape of the land just fine. Spike.
8-9. Trying to go W, kept drifting N. Seemed to take forever. Passed a cup depression, thinking it would be right before the trail, but no trail, then realized it was the one on the spur, so kept going, hit the trail junction. Right across, because taking the trail didn't seem to be an advantage. Slow on compass across the marsh and hit it right on.
9-10. A little slow crossing the stream, but then saw it from a distance. A little surprising because it didn't seem like it was on the edge of any particular green.
10-11. Up the hill, more or less reading the green and on compass, saw the reentrant before the control and followed it up. Spike.
11-12-F. Seemed to take a long time to get out to the road, then realized right away I had to go very slow on the road to protect my leg. Stately pace into the finish.
Looks like about 22 min of errors. A pretty sad performance, but a powerful learning experience. Now if only one of those experiences would last more than a day or so.
Map
Not my best work. Fine to #1, along the trail a bit then cutting up the hill, finding the hill a lot greener than I expected, so slow finding my way to the control in the small pine trees.
1-2 down to the trail, trail to the bend, cut through the green spur and down across the stream. The stream was a lot more diffuse than I expected, got wet feet crossing. More or less along the stream and the marsh checking hills. Apparently went over the hill nearer the marsh, didn't see a bag, so kept going. When I got to the next hill, it was clear I had gone too far, so fish-hooked back and found it. Lost about 2-3 min.
2-3. Trying to reconstruct what had gone wrong, I thought maybe I had left in the wrong direction, but QR shows that I left in the right direction, just didn't go far enough. Thought I had come to the right place, but no bag, and started to wander, mostly aimlessly. A pretty shameful performance. Found #6, but didn't look to see that it was my control from later. That alone would have saved at least 7 or 8 minutes. Saw PG running through the woods. Later figured that he was going from 6-7. Finally relocated at the big depression NW of 7, and headed mostly in the right direction. Still not quite getting it, but saw the bag from a distance and just ran to it. Lost about 14-15 min.
3-4. Still not settled down. Heading more or less the right way, but started seeing knolls and checking them out, to the R and the L, becoming generally more erratic, finally heading for the right one, saw Dennis leaving. Dennis had started 15 min behind. Lost another 3 or 4 here.
4-5. OK. Now starting to act a little better. More or less on compass, found the long shallow reentrant heading my way and kept on it.
5-6. Plan was to bear a little left and pick up the edge of the marsh, but somehow ended up way more L than that, heading NW instead of NE. Hit the marsh W of the small marsh in the middle, then a long slog down the edge. No problem with finding it, just a much longer route than necessary. Maybe another 2 min.
6-7. Easy enough. Aimed for the R edge of the depression, then up on compass and spiked it. In control all the way.
7-8. Also easy. Checked off the boulder on the knoll along the way, looked for the large boulder to my L after that, check, and right in, seeing the shape of the land just fine. Spike.
8-9. Trying to go W, kept drifting N. Seemed to take forever. Passed a cup depression, thinking it would be right before the trail, but no trail, then realized it was the one on the spur, so kept going, hit the trail junction. Right across, because taking the trail didn't seem to be an advantage. Slow on compass across the marsh and hit it right on.
9-10. A little slow crossing the stream, but then saw it from a distance. A little surprising because it didn't seem like it was on the edge of any particular green.
10-11. Up the hill, more or less reading the green and on compass, saw the reentrant before the control and followed it up. Spike.
11-12-F. Seemed to take a long time to get out to the road, then realized right away I had to go very slow on the road to protect my leg. Stately pace into the finish.
Looks like about 22 min of errors. A pretty sad performance, but a powerful learning experience. Now if only one of those experiences would last more than a day or so.
Friday Oct 18, 2013 #
7 AM
Hike 35:00 [0] 1.5 mi (23:20 / mi)
slept:5.0 weight:166.8lbs shoes: 2012 gel kayanos
dog loop + with Rhonda and Sassy, including a side trip to evaluate a control location for night-o.
10 AM
PT exercises (back series) 35:00 [0]
Thursday Oct 17, 2013 #
7 AM
Hike 25:00 [0]
slept:7.5 weight:167.4lbs shoes: 2012 gel kayanos
Dog loop with R&S. Walking pretty normally today.
9 AM
PT exercises (back series) 35:00 [1]
10 AM
Running 11:11 0.89 mi (12:35 / mi) +21m 11:43 / mi
ahr:123 max:139 shoes: 2012 gel kayanos
A test to see if I could progress beyond walking, in anticipation of Saturday's o-meet. Intention was to do three laps of the 600+ m "hospital" loop on a 6 minute clock. First slow, second two at a moderate pace. Slow one was ok, but already a bit uncomfortable. By the time I started the so-called moderate pace, I had already figured out that these would be a bricker set. Moderate pace was unsuccessful, and don't see any way I can run more than a step or two this weekend, but the good news is that I seem to be walking just fine.
12 PM
Hike 1:15:07 3.33 mi (22:33 / mi) +290m 17:45 / mi
ahr:98 max:130 shoes: 2012 gel kayanos
With R&S. Steep, a little uncomfortable. Including stops for a couple of stick throwing sessions at the stream crossing and a visit with neighbor Stew, whom I haven't seen in a while, probably a year or more.
Wednesday Oct 16, 2013 #
5 AM
Gym 50:00 [1]
slept:6.75 weight:166.2lbs
Rhonda's morning class. Enough overlap that maybe I'll skip the back series this morning, or at least modify it.
10 AM
Hike 2:38:41 7.22 mi (21:59 / mi) +427m 18:34 / mi
ahr:96 max:127 shoes: 2012 gel kayanos
Out to the summit of Pine Mt along the Tunxis trail, with R&S. Leg improving, but the adductor is still inflamed, and the last 45 minutes were hard work. Getting better.
Tuesday Oct 15, 2013 #
8 AM
Hike 30:00 [1] 1.3 mi (23:05 / mi)
slept:7.0 weight:168.2lbs shoes: 2012 gel kayanos
Dog walk, with R&S. Walking still somewhat compromised, but I'd say 25% better compared to a day and a half ago, so perhaps at that rate of improvement I will be back to normal in another several days. Quite a fine day today.
My g is getting away from me, though, and perhaps time for some measures, if not some stern measures.
My g is getting away from me, though, and perhaps time for some measures, if not some stern measures.
PT exercises (back series) 40:00 [1]
Not quite to the point of being a habit, yet, but getting a little easier to convince myself to do it, and feeling a bit better for it, too.
Some of this stuff is a lot like Rhonda's morning class.
Some of this stuff is a lot like Rhonda's morning class.
Rowing Machine 9:30 [3] 2.0 km (4:45 / km)
shoes: 2012 gel kayanos
Not any worse than walking, but not any better, either, so this was fast enough and long enough.
Sunday Oct 13, 2013 #
6 AM
PT exercises 30:00 [1]
slept:7.5 weight:164.6lbs
Back series - hustled through it a bit because we are supposed to leave for NYC at or before 7. Going to visit Jessica, who has tomorrow off.
11 AM
Note
Stroll with Jess & Rhonda on the High Line, very nice but way too crowded, some lunch, and then dropped them off in the theater district. Hot-footed it uptown, through the park for a while to my cousin Matt's place at 90th and Columbus, and after a bit got inveigled into playing catch with a football with Matt and his son Jake on the Great Lawn. Didn't turn out well - sprinted a few steps for an offline throw and pulled up immediately with a groin strain. Matt headed off for a tutoring gig, Jake and I took the subway back to Jess's where we installed ourselves in front of the Patriots and, in solidarity with all those injured wide receivers and defensive backs, I strapped on an ice pack and dosed myself with Advil. Not good. Although the Patriots themselves were very satisfying.
C • ouch 4
Saturday Oct 12, 2013 #
Note
Went to the doc yesterday to see about my foot. Symptoms: weird bone protrusion the upper R side of R foot; pain underneath that spot on uneven ground (like stepping on a root), inflamed and sore outer gastrocnemius.
So what does he think?: foot is basically fine. No issues with bones or joints. The protrusion is a bone spur, relatively easy to remove. I am inclined to do so after the o season. He seemed not sure that the bone spur is related to the pain on stepping on a root, but on reflection I think it probably is. Certainly in the same spot, and pushing on the bone spur elicits the same sensation, more or less.
Calf, do the usual, stretch, ice, vitamin I, etc.
So what does he think?: foot is basically fine. No issues with bones or joints. The protrusion is a bone spur, relatively easy to remove. I am inclined to do so after the o season. He seemed not sure that the bone spur is related to the pain on stepping on a root, but on reflection I think it probably is. Certainly in the same spot, and pushing on the bone spur elicits the same sensation, more or less.
Calf, do the usual, stretch, ice, vitamin I, etc.
8 AM
PT exercises 40:00 [1]
slept:8.0 weight:165.2lbs
Back series, including all the exercises I have accumulated so far. A few of them do approach intensity 5, but most of them are not intense at all, so compromise at 1. Did about half of them yesterday, but didn't log, and may not log forever, just long enough to try to establish a habit.
Rowing Machine 22:46 [3] 5.0 km (4:33 / km)
shoes: 2012 gel kayanos
Jumped right on, get it done. Sweaty. Maintaining a 2:20 pace until 2K to go, then picking it up a bit.
3 PM
Rowing Machine 8:53 [3] 2.0 km (4:27 / km)
shoes: 2012 gel kayanos
Trying to add some for the fall team challenge, over on Tuesday. This is the first time (I think) that I've tried to pieces in one day. Even though neither one was fast, it was pretty tiring and I lost interest in it before I was halfway through.
Friday Oct 11, 2013 #
3 PM
cycling 1:00:00 [3] 13.0 mi (4:37 / mi)
slept:6.5 weight:166lbs
Easy spin in W Simsbury. Nice day, had to grab it while there was still daylight.
5 PM
Rowing Machine 23:24 [3] 5.0 km (4:41 / km)
shoes: 2012 gel kayanos
Easy
Thursday Oct 10, 2013 #
1 PM
Rowing Machine 22:29 [3] 5.0 km (4:30 / km)
slept:7.75 weight:164.2lbs shoes: 2012 gel kayanos
A bit more gentle than the other day, but still made me sweat. Split paces:
2:18.7
2:17.8
2:17.0
2:12.3
2:08.7
I always feel better when I see I only have 2K left.
2:18.7
2:17.8
2:17.0
2:12.3
2:08.7
I always feel better when I see I only have 2K left.
4 PM
Rowing Machine 40:00 [1]
a more protacted series of back exercises. Back is really tender from running yesterday, so it seems like I ought to include some more stuff to stretch in various directions.
Wednesday Oct 9, 2013 #
8 AM
PT exercises 18:00 [1]
slept:7.0 weight:164.8lbs
Day 4 on the back series. Trying to make it a habit. Seems beneficial so far.
1 PM
Orienteering 1:29:53 7.9 km (11:23 / km) +228m 9:57 / km
ahr:137 max:171 shoes: 2011 icebugs
Red course from this weekend's Sessions Woods meet. Good news is that I had a target of 90. Not so good is that my back was hurting from #6 on. A long way to go, I guess. My route. A couple of fish-hooks on #3 and #4 in the clearcut. Even though I could see where I was supposed to be going, I looked down at the footing and got distracted off line. Drifted a bit R on 9 and climbed the cliff, but it wasn't really much of a cliff where I climbed, just steep. Otherwise hitting pretty well, until I went down the wrong and smaller re-entrant before correcting on 17.
Tuesday Oct 8, 2013 #
7 AM
Hike 25:00 [1] 1.3 mi (19:14 / mi)
shoes: 2012 gel kayanos
dog loop, R&S
11 AM
PT exercises 25:00 [1]
A more extended set of the back series, day 3. Seems very good, so far.
Rowing Machine 21:15 [3] 5.0 km (4:15 / km)
shoes: 2011 NB MT840
Nice piece, a bit of work. I think my fastest so far this year.
Monday Oct 7, 2013 #
5 AM
Gym 35:00 [1]
slept:6.5 weight:166.8lbs
7 AM
Gym 45:00 [3]
shoes: 2012 gel kayanos
today was nominally for 1 Rep Max for Deadlift, Military Press, Back Squat.
Rowed 1000 to warm up and then again at the end. Left a lot on the table with the weights - no need to take any chances. So worked up gradually to 165-65-115. R shoulder quite tender.
Rowed 1000 to warm up and then again at the end. Left a lot on the table with the weights - no need to take any chances. So worked up gradually to 165-65-115. R shoulder quite tender.
8 AM
Hike 25:00 [1] 1.3 mi (19:14 / mi)
shoes: 2012 gel kayanos
dog loop with R&S, light rain
9 AM
PT exercises 10:00 [1]
day 2 of back exercises. Went through kind of fast. Take more time with it next time.
10 AM
Hike 1:43:01 5.24 mi (19:40 / mi) +389m 15:59 / mi
ahr:111 max:155 shoes: 2012 gel kayanos
With R&S around the neighborhood, including up Ski Sundown. Lots of hills.
4 PM
Rowing Machine 8:59 [3] 2.0 km (4:30 / km)
shoes: 2011 NB MT840
Sunday Oct 6, 2013 #
7 AM
PT exercises 15:00 [3]
slept:7.0 weight:166.4lbs
I think a lot about doing my back series I got from Rick Stebbins, but it rarely goes beyond thinking about it. Given that my biggest issue from an athletic and quality of life perspective right now is lower and middle back strength, flexibility and stability, there is no objective reason I shouldn't do these every day, or at least most days. Well, there is the objective reason that they are not any fun to do. Anyway, it has been a long time, and I am working on building some resolve. So today was day 1. Generally it takes 15 minutes to do this, but at least an hour of psyching myself up for it. It's really not that bad.
10 AM
Rowing Machine 23:18 [3] 5.0 km (4:40 / km)
shoes: 2012 gel kayanos
Not bad. L arm is sore, but seems strong enough to take a moderate amount of rowing. Try not to overdo. Also woke up with bothersome right wrist. Rhonda says its the weather. Not sure. No worse for rowing, at least so far. The longer than accustomed distance was a bit irritating to my L glute, but seems like maybe it provides a useful massage for the chronically tight area.
Saturday Oct 5, 2013 #
Event: WCOC - Sessions Woods
Note
Not much of a cold. Started to feel better last night, and mostly gone this morning.
8 AM
Orienteering 43:20 2.11 mi (20:31 / mi) +89m 18:09 / mi
ahr:121 max:150 slept:6.0 weight:166.2lbs shoes: 2012 gel kayanos
Putting out controls before the Sessions meet. A bit of jogging, mostly walking.
2 PM
Orienteering 1:06:18 2.59 mi (25:36 / mi) +148m 21:44 / mi
ahr:120 max:182 shoes: 2012 gel kayanos
And picking up after. Dave Duncan drove me and Bill out to the SW corner. I took an outside loop across the S and up the SE, Bill took a more central path. Dave went back to the start and picked up the north central controls. Pretty efficient. We had them all before 4:30. Meet went well, about 35 participants or so.
Here is the red course map, with my control pickup route superimposed. I got 9, 11-16, plus five others. Bill got 7,8, 10, 17 plus a bunch of green brown, orange, etc. Dave got 1-6 and some WY. All picked up and packed up well inside of 2 hours, including the drive over to the W side.
Here is the red course map, with my control pickup route superimposed. I got 9, 11-16, plus five others. Bill got 7,8, 10, 17 plus a bunch of green brown, orange, etc. Dave got 1-6 and some WY. All picked up and packed up well inside of 2 hours, including the drive over to the W side.
Friday Oct 4, 2013 #
7 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.5 weight:165lbs shoes: 2012 gel kayanos
Cold is pretty tough. Congested, feverish, headachy, runny nose. Nothing in my chest so far, so that is good. A backwards dog loop with R&S, striving to unwind a bit from all those clockwise ones we have done.
10 AM
Rowing Machine 13:15 [3] 3.0 km (4:25 / km)
shoes: 2012 gel kayanos
2 PM
Rowing Machine 8:23 [3] 2.0 km (4:12 / km)
shoes: 2012 gel kayanos
Thursday Oct 3, 2013 #
10 AM
Rowing Machine 8:50 [3] 2.0 km (4:25 / km)
slept:8.0 shoes: 2012 gel kayanos
Cold dragging me down a bit. Sore throat, runny nose, headache. Not awful, but a factor.
Splits: 2:21.9, 2:13.2, 2:08.9, 2:06.5.
Splits: 2:21.9, 2:13.2, 2:08.9, 2:06.5.
1 PM
Orienteering 1:55:00 [1]
shoes: 2012 gel kayanos
Putting out controls for Saturday. Almost all walking, a little bit of jogging. Bill and I took separate loops, convened back at the cars.
Wednesday Oct 2, 2013 #
4 PM
cycling 1:04:41 13.39 mi (4:50 / mi) +109m 4:43 / mi
ahr:123 max:153 slept:6.75 weight:165lbs
First time out on the bike in a while. Not bad, but fighting a cold that showed up last evening.
Tuesday Oct 1, 2013 #
7 AM
Rowing Machine 8:57 [3] 2.0 km (4:29 / km)
slept:5.5 shoes: 2012 gel kayanos
I had been wearing the Merrell trail gloves to row in, mostly because they are easy to get into the footstraps. Finally figured out that I can row faster and more comfortably in shoes with more support. So that was the last thing those trail gloves were at all useful for. Don't expect I can think of anything else to wear them for. They certainly weren't satisfactory for running.
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