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Training Log Archive: Charlie

In the 31 days ending Dec 31, 2013:

	activity	#	time	miles		km		+m				load
	cycling	17	10:42:00	89.7		144.36						1226.0
	Snowshoe	4	3:15:07	6.74	(28:56)	10.85	(17:59)	115	19 /	19c	100%	327.5
	Hike	5	3:05:00	2.54		4.09						295.0
	Running	5	2:38:31	14.11	(11:14)	22.7	(6:59)	368				553.7
	planking	21	1:45:00									185.0
	Gym	2	1:30:00									150.0
	Orienteering	1	1:00:00									60.0
	Rowing Machine	1	5:00	0.62	(8:03)	1.0	(5:00)					5.0
	Total	49	24:00:38	113.72		183.01		483	19 /	19c	100%	2802.1
	[1-5]	49	23:50:21
averages - sleep:6.6 weight:168.8lbs

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Tuesday Dec 31, 2013 #

2 PM

Running 31:35 [3] 2.63 mi (12:00 / mi) +26m 11:39 / mi
ahr:140 max:177 slept:7.0 weight:169.8lbs shoes: 2014 Mafate 2

Went to McLean GR with Rhonda, thinking it would be good footing. Trails at Ratlum are all clear, but McLean turned out to be icy. Rhonda took a tumble, and suddenly it wasn't so much fun in there. We headed out and back to the car along the road. I was a little under-dressed for how cold it was, anyway.

Monday Dec 30, 2013 #

12 PM

Running 33:15 3.13 mi (10:37 / mi) +23m 10:23 / mi
ahr:152 max:168 slept:6.5 weight:170.4lbs shoes: 2012 Hoka Stinsons

Same run as the other day, out and back on E River Rd. Apparently a bit slower, but felt a bit better, so good enough.

9 PM

planking 5:00 [3]

Also a bit of mild calisthenics, some squats, push-ups from knees, one pull-up. Better than last time.

Sunday Dec 29, 2013 #

5 AM

planking 5:00 [3]
slept:5.5 weight:170lbs

And then off to spend the day in NYC with Francesca and her husband and her parents.

11 PM

Note

A pleasant but longish day with our Italian friends, Francesca, Giulia and Tullio. Many opportunities to speak Italian, particularly with Giulia, who speaks almost no English. Tullio had it in his head to shop with Giulia for some diamond jewelry, but after a bit of window shopping on 47th street, he got a bit overwhelmed and we repaired for lunch. Then to a show, Mamma Mia, selected for its general accessibility for Giulia, since they knew the songs and had prepped for it by watching the movie. A little hiding out from the rain at Jessica's place (in Jess's absence), and then dinner with my cousin and his son and a ride home. Interesting family dynamics, as Francesca drove the last half of the ride home and Giulia was giving much unwanted advice from the backseat, all in Italian, of course, which I was countering by exclaiming that Francesca was a bravissima conducente! (a really good driver). Caught enough of the Patriots game at Jessica's and in the bar waiting for our table, that I felt generally in touch with it.,

Saturday Dec 28, 2013 #

9 AM

Running 30:16 3.14 mi (9:38 / mi) +25m 9:24 / mi
ahr:155 max:213 slept:6.0 weight:168.8lbs shoes: 2012 Hoka Stinsons

From Pleasant Valley with Matt and Rhonda. Toe a bit sore, but Hokas a good choice, probably the most comfortable shoes I could wear.

There had been talk about a possible foray to Forest Park for the 10k, but Matt is nursing a sore back and wasn't enthusiastic. PG had been appalled that I would think of a 10k race in my diminished state, but I think he was envisioning me duking it out with the Walkers or some similar speedsters, while I had been thinking just about keeping Don Grant firmly in my sights. So I think 10k would have been ok, but 5 was certainly better.

No real problems, perhaps a little tenderness in R quad.

C • 1

C • East River Rd 5

Friday Dec 27, 2013 #

11 AM

planking 5:00 [1]
slept:6.5 weight:168.6lbs

3 PM

cycling (spinning bike) 25:00 [1] 5.1 mi (4:54 / mi)

While Matt ran on the treadmill. Followed up by some miscellaneous stretching.

Thursday Dec 26, 2013 #

5 PM

cycling (Spinning bike. ) 30:00 [1] 6.3 mi (4:46 / mi)
slept:7.5 weight:169.6lbs

A lively social day. Breakfast with PG and Gail, then picked up my cousin Matt and his son Jake, visiting for a couple of days. Francesca and her parents came by for coffee and chatting mid-afternoon. Then went out to the gym on the bike while Matt was on the treadmill.

8 PM

planking 5:00 [3]

Wednesday Dec 25, 2013 #

9 AM

Hike 25:00 [1]
slept:6.5 weight:168.2lbs shoes: 2011 gel kayano

Dog loop, cold, R&S

11 AM

Running 27:09 2.23 mi (12:09 / mi) +96m 10:43 / mi
ahr:163 max:229 shoes: 2012 Hoka Stinsons

Around the neighborhood, same as yesterday. Stopped and circled back a few times while Rhonda was corresponding by text message, but then realized it was unnecessary, as she catches right up again. Same deal, stopped off to see Georgia and Rosie and admire their Christmas gifts.

Running 4:43 0.31 mi (15:26 / mi) +50m 10:14 / mi
ahr:141 max:167 shoes: 2012 Hoka Stinsons

And then back to the house.

Tuesday Dec 24, 2013 #

7 AM

cycling (spinning bike) 40:00 [3]
slept:5.25 weight:168.8lbs

In the gym, with Rhonda and Sheryl. Easy.

Also, 10 squats, 10 pushups from my knees and a headstand, just because one has to start somewhere. I hadn't done a headstand in quite a few years, certainly back to before I broke my wrist 2 1/2 years ago. When I tried it a week or so ago the first time I couldn't lift my feet off the ground. A bit shocking to me. But it only took a few tries. I figured I was close. This is a good thing to keep in the repertory. Good for the core, I think good for my neck.

9 AM

Hike 25:00 [3] 1.3 mi (19:14 / mi)
shoes: 2011 gel kayano

dog loop, R&S

10 AM

Running 27:02 2.36 mi (11:27 / mi) +98m 10:09 / mi
ahr:137 max:162 shoes: 2012 Hoka Stinsons

First try running since the toe injury about six weeks ago. I knew this would be hard. Wore the Hokas, pretty comfortable on my foot. Around a short bit of the neighborhood on roads, until we got flagged down by our young neighbor Georgia, quite a fine six-year old and very enamored of Rhonda in particular. We hung out at her house for a bit, until we needed to get home.

Running 4:31 0.31 mi (14:39 / mi) +50m 9:45 / mi
ahr:148 max:161 shoes: 2012 Hoka Stinsons

and then the last bit of the way home. Going up these hills very challenging for me right now.

9 PM

planking 5:00 [1]

With Rhonda and Gail

Monday Dec 23, 2013 #

9 AM

planking 5:00 [3]
slept:6.0

We spent yesterday in NYC. Rhonda and Jess to a play (Beautiful, which they liked enormously), me to hang out with my cousin Matt and his son, and to segue into rooting on the Patriots. Got up this morning and left NY at 5:45, ahead of any traffic.

Then left at 10 for the memorial service for our good friend Joan Kenney, who passed away last week. Found out last night that Francesca, our erstwhile exchange student, was in town for about 10 days. She married a boy from Canton, and is here to visit the in-laws, and also to visit with her parents who flew in from Rome, generally because it is easier to visit her here than to go all the way to LA. Francesca knew and liked Joan very much and her parents knew her as well, so we picked them up and we all went to the service, saw a lot of folks there, and then out to a leisurely lunch, talking quite a bit of Italian, because Giulia doesn't speak English, and just generally quite a fine time.

Arrived home at 3:01 pm, more or less on time for my 3:00 conference call, and pretty tired when that wound up around 4:30.

Sunday Dec 22, 2013 #

6 AM

planking 5:00 [3]
slept:7.0 weight:167.6lbs

Saturday Dec 21, 2013 #

7 AM

Snowshoe 30:00 [3] 1.3 mi (23:05 / mi)
slept:5.0 weight:168.4lbs shoes: Dion 121 snowshoes

dog loop with R&S. Snow a bit melty and slushy.

5 PM

cycling (Spinning bike) 45:00 [3] 10.0 mi (4:30 / mi)

Friday Dec 20, 2013 #

8 PM

planking 5:00 [3]
slept:6.0

Got a call about 930 pm last night that they weren't going to put me on the stand after all. Pretty blasted, so just went to bed, but then I got up about 4:15 and thought I ought to go look for an earlier flight. Found one at 6:25, so had to pack and get moving. No problem, so home around 1130am instead of 1230 am Sat.

Thursday Dec 19, 2013 #

9 PM

planking 5:00 [1]
slept:6.5 weight:169.8lbs

Long day in W Palm Beach. 6:30 flight, arrived at 1100, straight to the law offices. Out at 830pm. Then a call at 930, don't need me after all tomorrow. Think about changing flight in the am.

Wednesday Dec 18, 2013 #

4 AM

Note

Siblings!

Leggy caught himself a mouse this morning, very proud of himself, parading around with it and preparing to take it off in a corner and eat its head. Sassy lying in wait, pounced and took it away. So I got it and disposed of it. Kids! If they can't get along, then neither one of them gets the mouse.

C • siblings? 6

5 AM

Snowshoe 50:00 [1] 2.5 mi (20:00 / mi)
slept:7.0 weight:169lbs

Only Jan showed up for yoga this morning, and the yoga class was converted to a snowshoe walk. Plenty light enough, between full moon and 6" of new snow. Dog loop plus a little excursion on the Big Down Marsh. Despite recent cold, BDM was mushy in places, so we got out of there before it turned out badly. Needs to be colder, or cold for longer, anyway. Probably both.

2 PM

cycling (spinning bike) 32:00 [3] 7.3 mi (4:23 / mi)

7 PM

planking 5:00 [3]

Tuesday Dec 17, 2013 #

Note
slept:5.0 weight:169lbs (rest day)

Tired from a bad sleeping night, and plenty of stuff to do anyway.

Last night somehow it had seemed like a good idea to watch Silver Linings Playbook. In the conventional binary ranking system, 0. Wrong in so many ways.

Monday Dec 16, 2013 #

5 AM

Gym 1:00:00 [1]
slept:9.25 weight:169lbs

Morning class, lightly attended, just me, Rhonda, Jackie and Karen. A fair amount I can't do, but that is only the more reason to go.

7 AM

Snowshoe 1:36:18 *** 2.44 mi (39:25 / mi) +81m 35:44 / mi
ahr:112 max:140 spiked:16/16c

Picking up Rhino controls with Rhonda and Sassy. Beautiful morning, sun on the snow and on the ice sticking to the tree branches. In boots and snowshoes, boots roomy enough and snow soft enough that this was the best walking experience I've had since I hurt my foot a month ago. Picked up all but the first three from the long course, will get them a bit later. Rhonda was nice enough to do the carrying, but her interest was flagging mightily by the end.

Sassy having a bit of a hard time. Last trip to the groomer, she got the fur clipped around her feet and she was getting a lot of ice build-up caught between her pads. She does a lot better when her feet are fully furry. When her feet bug her, she runs around in front and stops abruptly to chew the ice out, thereby attempting to stop whatever parade is going on.

1 PM

Snowshoe 18:49 *** 0.5 mi (37:37 / mi) +34m 31:04 / mi
ahr:116 max:141 spiked:3/3c

The rest of the night-O controls, with Sassy. Very nice out. Came home to a flock of cedar waxwings gorging themselves in the crabapple tree nearest the house.

Sunday Dec 15, 2013 #

7 AM

Gym 30:00 [3]
slept:6.0 weight:167.8lbs

Morning class for the Rhino crowd. Very nice turnout, Barb and Dave, Jeff & Judy, Phil, J-J, and of course me and Rhonda. Exposed again for my lack of flexibility, strength and balance, but I could do enough that it was worth it, so perhaps I will keep it up with a class tomorrow morning. And then back in for a pleasant breakfast.

I had gotten up on the late side, 5:30, and was talking myself into going out to plow. Still in my first cup of coffee and in came Zack, who had already plowed the driveway, the back field where the guests were parked, and two of the neighbors' driveways. What a surprising young man! And then he was back off to bed for a few more hours.

C • Zachary 2

Saturday Dec 14, 2013 #

Event: RHINO - 6

8 AM

Hike 1:00:00 [1]
slept:7.0 weight:167.2lbs

Putting out the rest of the controls. Wore my boots. Not bad on my foot. Not particularly slippery.

C • Hope everyone has a good ti... 1

Friday Dec 13, 2013 #

7 AM

cycling 40:00 [1]
slept:6.0 weight:170.6lbs

1 PM

Hike 45:00 [1]
shoes: Dion 121 snowshoes

Putting out half the night-o controls. Wore snowshoes, but not that deep or slippery. Sneakers would have been fine.

Thursday Dec 12, 2013 #

7 AM

cycling (spinning bike) 40:00 [1] 9.4 mi (4:15 / mi)
slept:6.0 weight:169.4lbs

This is a pretty ok thing to do, but the pressure of leaning on my arms is irritating that sore left elbow. Hard to win.

12 PM

planking 5:00 [1]

6 PM

Rowing Machine 5:00 [1] 1.0 km (5:00 / km)

Well, this was an experiment. Strapped my elbow up with a neoprene sleeve, thought I would try for 2K in under 10. Well, it wasn't that good, so it will be a while before I try it again. Elbow is pretty sore.

Wednesday Dec 11, 2013 #

8 AM

cycling (spinning bike) 40:00 [2] 9.6 mi (4:10 / mi)
slept:6.0 weight:168.8lbs

7 PM

planking 5:00 [1]

Tuesday Dec 10, 2013 #

Note

Pretty hunkered down today and yesterday. Very icy out on the driveway and the paths. Of course, I have a lot to do right now and being chained to the computer was pretty inevitable this week anyway.

6 AM

cycling (spinning bike) 40:00 [2] 9.8 mi (4:05 / mi)
slept:5.5 weight:167.8lbs

planking 5:00 [1]

Monday Dec 9, 2013 #

8 AM

cycling (spinning bike) 40:00 [2] 9.8 mi (4:05 / mi)
slept:8.0 weight:166.6lbs

seeming a bit easier, if I keep at it.

planking 5:00 [1]

Sunday Dec 8, 2013 #

Event: WCOC / Paugussett

7 AM

Hike 30:00 [3] 2.0 km (15:00 / km)
slept:6.0 weight:167.6lbs shoes: 2011 icebugs

Dog loop with R&S. This went pretty well for about the first 6-700 M, then more difficult the rest of the way. So a little progress. It was preceded by a fair bit of icing, and perhaps some more is in the cards this morning.

We went to a holiday party in town last night. Rhonda observed that we were the youngest people there, which was close to true. There were also a few middle-aged offspring of some of the party-goers in attendance. Home early enough for lights out at 10. Not bad.

3 PM

cycling (Spinning bike) 40:00 [2] 9.3 mi (4:18 / mi)

Watching the Patriots. Difficult. The Patriots, not the cycling.

planking 5:00 [1]

Saturday Dec 7, 2013 #

8 AM

planking 5:00 [1]
slept:7.0 weight:167.8lbs

cycling (Spinning bike) 40:00 [1]

Friday Dec 6, 2013 #

4 PM

planking 5:00 [1]
slept:7.5 weight:169.4lbs

The usual.

Thursday Dec 5, 2013 #

5 AM

cycling 40:00 [2]
slept:6.5

Still in Minneapolis, at the fitness center, reading the Times on my iPad. Last meeting today at 10, was able to get an earlier flight home.

planking 5:00 [1]

Wednesday Dec 4, 2013 #

6 AM

cycling 40:00 [2]
slept:8.0

In the hotel fitness center.

C • Hotel? 6

planking 5:00 [3]

Tuesday Dec 3, 2013 #

6 AM

cycling 40:00 [2]
slept:7.0

In the hotel fitness center. About the nicest thing I can do for my foot.

planking 5:00 [1]

The usual.

Monday Dec 2, 2013 #

Note

Summer plans taking shape. Swiss O Week is on. Flying to Zurich for a few days, then on to Zermatt by train. Sharing an apartment with George, Leslie, Dennis and Louise.

Later, likely a bike trip in Slovenia in September.

5 AM

cycling (spinning bike) 30:00 [2] 5.5 mi (5:27 / mi)
slept:8.0 weight:169lbs

4 PM

planking 5:00 [1]

This has been a fairly sunny development in a physically challenging time. I have been doing this pretty regularly for a while, say 6 weeks or so. My back is happier than I recall it being in quite a long time. (Years).

And then packing up quickly and headed to the airport for 3 days in St Paul.

Sunday Dec 1, 2013 #

Event: Mt. Tom

12 PM

Orienteering 1:00:00 [1]
shoes: 2012 gel kayanos

Mixture of a dog walk and checking some possible Rhino sites. Sassy found a deer carcass and was a bit difficult to drag off it. Also met the new neighbor, next to us to the north. I say new, but he has apparently been there almost a year. Nice fellow, about a 15 minute chat. Likes to hike int he woods.

Turns out that this is too much activity for my sore toe at this point. Throbbing pretty good when I got home, dosed it with vitamin I and ice.

C • Let me know if at any poin... 2

5 PM

cycling 40:00 [2] 7.6 mi (5:16 / mi)

Spinning bike, watching Broncos and Chiefs.

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