Training Log Archive: CharlieIn the 31 days ending Jul 31, 2014:
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Thursday Jul 31, 2014 #
2 PM
cycling (mt biking) 1:25:00 [3] 5.0 mi (17:00 / mi)
slept:7.75 weight:156.8lbs
In the WH Rez with Zack, up past Finger Rock and Kilkenny, around on a mixture of single track and woods road. My bike was pretty squeaky, jumpy chain. Needs maintenance. My eyes aren't good enough for rocky descents anymore. Don't think there is much maintenance that would be helpful with that. Zack is a good companion. I put the garmin on the counter to bring it, but once again left without it. I guess I need to strap it on my wrist when I think of it. No real good idea of the distance.
5 PM
Running 9:27 0.66 mi (14:18 / mi) +36m 12:14 / mi
ahr:127 max:139 shoes: 2012 Hoka Stinsons
Thought I might do an easy couple of dog loops, but cut it short at a half of one, as I didn't have much energy and legs are sore from yesterday's CF workout.
Wednesday Jul 30, 2014 #
Note
Here are videos from all (7) days of the Swiss O week. Nice production values, each one was published at the end of the day, so very timely.
By the way, I found out what happened to our friend Beat, who was DQ on day 2. Our #10 was on a dot knoll, #89. As I was approaching it, I saw a flag on a dot knoll maybe 40 M too soon, code 68. At the time I thought it was pretty odd course setting, especially since the number was upside down as I approached, but it was pretty clearly too low, so I pressed on, got the right control and forgot about it. Winsplits reveals that about 10 H65s, including Beat, mispunched there.
By the way, I found out what happened to our friend Beat, who was DQ on day 2. Our #10 was on a dot knoll, #89. As I was approaching it, I saw a flag on a dot knoll maybe 40 M too soon, code 68. At the time I thought it was pretty odd course setting, especially since the number was upside down as I approached, but it was pretty clearly too low, so I pressed on, got the right control and forgot about it. Winsplits reveals that about 10 H65s, including Beat, mispunched there.
7 AM
Gym 1:00:00 [3]
slept:7.75 weight:158lbs
Quite a varied workout, but long on squats, so careful, because I knew I would get really sore.
After some stretching, a tabata of squats, but I kept it to about 6 a round, 8 rounds. Then some front squat practice, and theoretically attempting heavy singles. Again, took it easy, nothing higher than 65#. Then 21-15-9 of burpees, wall ball and situps. Situps are easy for me, but did the others at 17-12 and 7, and my left forearm was pretty stressed from the burpees. Finally a run up firehouse hill and back. Not sure how far, maybe 2K total.
After some stretching, a tabata of squats, but I kept it to about 6 a round, 8 rounds. Then some front squat practice, and theoretically attempting heavy singles. Again, took it easy, nothing higher than 65#. Then 21-15-9 of burpees, wall ball and situps. Situps are easy for me, but did the others at 17-12 and 7, and my left forearm was pretty stressed from the burpees. Finally a run up firehouse hill and back. Not sure how far, maybe 2K total.
4 PM
cycling 1:01:38 [3] 13.3 mi (4:38 / mi)
With Zack in W Simsbury. Rode my Litespeed, first time in a while. Nice bike, a little stiffer.
Tuesday Jul 29, 2014 #
12 PM
cycling 53:00 [3] 12.4 mi (4:16 / mi)
slept:7.75 weight:158.4lbs
From PV with Rhonda. Cycling only in small portions lately, but feeling ok doing it.
Monday Jul 28, 2014 #
4 PM
cycling 36:58 [3] 8.7 mi (4:15 / mi)
slept:2.0 weight:158.8lbs
Around the river from PV with Zack, after some protracted negotiations. I would have gone more, he would rather have gone on the mountain bike, etc. Felt pretty good, considering jet lag, lack of sleep.
Sunday Jul 27, 2014 #
8 AM
Hike 1:45:00 [1]
slept:9.0
Walking around Berne with Rhonda. Very, very quiet on a Sunday morning. Enjoyed the botanical garden.
Then we went to have brunch at Beatrice and Urs's apartment. A lovely visit.
And finally on our way home.
Then we went to have brunch at Beatrice and Urs's apartment. A lovely visit.
And finally on our way home.
Saturday Jul 26, 2014 #
9 AM
Orienteering race 1:02:39 [3] 4.1 km (15:17 / km)
slept:8.0 shoes: 2014 icebugs
Last race of Swiss 6-day, at Sunnegga, a short funicular ride up from the apartment. Drizzly, cool. Got up to the start an hour early,and almost went back for my Garmin, sitting on the table back in the apartment. Start was in the cloud for a while. This was the steepest day, and steep enough that going downhill was really hard and slow. Finding the controls really well, one slight overrun at 5, seemed like only about a minute, but Winsplits said 3:30. Maybe it was because I was so slow down the hill, too. When we got out into the open at the easy looking 9, I couldn't tell whether it was a spur or a reentrant, guessed spur, and lost another 3 or 4 minutes clambering around. Once I was home I could see the little slope tag in the depression at the bottom that I had been so sure was a hilltop. Dropped another minute going to the wrong tree at 10, after crossing the steep rocky reentrant. Still not too bad, 72nd on the day, 89th overall.
Then a quick goodbye to Minariks and Wildfogels and off by train to Berne. The river Aare at near flood stage.
Then a quick goodbye to Minariks and Wildfogels and off by train to Berne. The river Aare at near flood stage.
Friday Jul 25, 2014 #
12 PM
Orienteering 54:39 4.93 km (11:06 / km) +98m 10:06 / km
ahr:152 max:206 slept:8.0 shoes: 2014 icebugs
Trockener Steg, highest competition day of Swiss O Week, somewhere around 9600 ft. Before the race we took the Gondola up to Kleine Matterhorn, roughly 12,900 feet and watched the skiing, mostly over on the Italian side. Very cool. Then the race. Since I am unlikely to ever be orienteering on the moon, this will have to do. The yellow areas on the map don't imply grass! Instead the rough open is rocky, the darker yellow is mostly hard silt, faster to run on. Quite a few areas of snow to traverse, slower to get through. This was the most fun of the five days so far for me. Somehow it was the least physically taxing, although I wasn't running much, more of a gentle jog. The o was relatively easy, and many of the flags could be seen from quite a distance if you were looking the right direction. I found it hard to maintain a compass line, though, so did a bit of wobbling. The glacial ponds were the best navigation features. Ended up 70th on the day, better than average for me for the meet. Here is the map.
Video of today's race. Really interesting and different area.
Winsplits showed time lost on 1, where I was tentative and stopped short for a bit to examine the map, 15, where I ran by and dropped 1.5 min, and 16, where my line was bad and I got off to the right. But not too bad, and nothing really major.
Video of today's race. Really interesting and different area.
Winsplits showed time lost on 1, where I was tentative and stopped short for a bit to examine the map, 15, where I ran by and dropped 1.5 min, and 16, where my line was bad and I got off to the right. But not too bad, and nothing really major.
Thursday Jul 24, 2014 #
12 PM
Orienteering 1:09:30 4.68 km (14:50 / km) +262m 11:36 / km
ahr:137 max:161 slept:7.0 shoes: 2014 icebugs
Middle distance (theoretically) at Gruensee. Very steep, lots of rocky footing with low scrub to hide the rocks. Not a very good run for me today. Started with a good climb to #1, moving very slowly but getting up the hill and reading the contours ok. Easy to 2, could see the feature from a distance. Stayed high on the way to 3 to my regret. Terrible footing and only could walk and scramble over rocks. Even though I went right to it, I think I lost about 3 minutes compared to scampering down to the trail and attacking from there. 4 - 9 all went fine, good navigating, but not moving fast. Going to 10 I got it into my head to go left and climb immediately, instead of taking the road to the right and having an easy attack. This worked out really badly. Too much climb, not that great footing, pushed too far right, and then couldn't find it when I got there. wandering in the area, finding three other controls first. Way more rocks than mapped. A pretty distinctive feature when I found it, but probably lost about 8 minutes or so. Then another fail looking for 11, small rocky re-entrant up the hill. Found one that looked promising, but not the right one, and wandered up and down for a while, probably another 4 or so lost here. 12 was easy, even if it weren't visible from 100 M, Then I had a good route to 13, down the spur and around the big boulder to the so-called re-entrant, but didn't see the flag tucked in behind a small boulder, so wandered downhill a bit chasing an unmapped re-entrant. Finally back up and just spied it over the edge. Could barely walk in. No sprint left in me at the end.
The map.
The map.
Wednesday Jul 23, 2014 #
7 AM
Hike 1:27:22 7.11 km (12:17 / km) +88m 11:34 / km
ahr:82 max:115 slept:6.5 shoes: 2014 gel kayano
From the Sunnegga funicular, across to Tufteren and thence on down to Zermatt, passing by over the top of our house, not far up, but too steep to go home that way. Instead continued on to the other end of town and took the lift up to Furi.
9 AM
Hike 1:58:34 7.87 km (15:04 / km) +268m 12:53 / km
ahr:89 max:140 shoes: 2014 gel kayano
From Furi, loop trail including the suspension bridge, then winding our way down to Zermatt again, down Bahnhofstrasse, a short break for some shopping at the Coop, and then home, running into Judy, Liz and Ed near the bakery.
5 PM
Note
Very nice party at our house for Americans and other friends. 32 people in attendance. Besides the six of us, Jeff, Judy, Sam and Ross, Liz and Ed Kotowski, Gary and Olga, Cristina and Melissa, Sergey V., Rich Parker, Sharon, Sue Kuestner, Tori, Nancy Lindeman, Tony and Wendy Carlyle, Tapio and wife Mari, Jonas Kvall, Beatrice and Urs, Dave and Adam Cady, and our wonderful rental agent Ashley, who seemed to fit right in.
Tuesday Jul 22, 2014 #
8 AM
Orienteering 1:13:01 6.61 km (11:02 / km) +226m 9:26 / km
ahr:135 max:162 spiked:12/17c slept:6.0 shoes: 2014 icebugs
Not as good a run today. Got my most strenuous workout when I found myself at the bottom of the stairs without my garmin, and hotfooted it back up 170 stairs to get it, then had to run all the way to the station to just barely make the 6:36 train up the mountain. Packed in like Tokyo commuters. Steamy in the train. Cloudy, spitting up at Riffelberg. Dennis and Louise opted to go hiking at Furi, and Rhonda stayed home to run and to read, so just me, Leslie and George.
The map. Tentative to 1, but found it fine, then I was too low at 2 and stopped to try to figure out if I really had to climb that rocky hillside, mapped as open yellow. I did. The guy who started a minute behind almost caught me there, so down a good minute by then. Punching in the snow. Then a pretty good uphill leg to 3, executed well, and easy navigation, but difficult uphill running to the tunnel under the train at 4. Long leg to 5, contouring. Tony Carlyle passed me and said hi. A lot of other people passed as well, but said nothing. I was stiff, no energy, trying to run, but pretty sure I was just walking. Crossed near the aid station, and drifted right. Must have been lightheaded when I got near the area with the control because I was having all kinds of wrong ideas about what I was looking at, and pretty soon had no idea of where I was, leading to about a 10 minute walkabout. Finally thought I was making progress, and decided to go up and look at a control on a boulder. Happily it turned out to be mine, although the clue and the map seemed to think it was a cliff. I didn't get lost again, but lost time on 6, 7 and 9, running by them and looking back after. Mostly in contact, but apparently not quite. Seemed like a long slog, even when I was going right to 10-17. 104th on the day out of 127 who finished the course.
Leslie was the most successful of our group, finishing right before me, and George not long behind. We tried to get on the train back to Zermatt, but the doors closed right as we got to it, so we waited a bit and took the next one up to Gornergrat at the glacier. Pretty interesting scenery, but much too tired to get off and look around any more, and a nice ride back to town. In dire need of a nap, which I took a few hours later.
The map. Tentative to 1, but found it fine, then I was too low at 2 and stopped to try to figure out if I really had to climb that rocky hillside, mapped as open yellow. I did. The guy who started a minute behind almost caught me there, so down a good minute by then. Punching in the snow. Then a pretty good uphill leg to 3, executed well, and easy navigation, but difficult uphill running to the tunnel under the train at 4. Long leg to 5, contouring. Tony Carlyle passed me and said hi. A lot of other people passed as well, but said nothing. I was stiff, no energy, trying to run, but pretty sure I was just walking. Crossed near the aid station, and drifted right. Must have been lightheaded when I got near the area with the control because I was having all kinds of wrong ideas about what I was looking at, and pretty soon had no idea of where I was, leading to about a 10 minute walkabout. Finally thought I was making progress, and decided to go up and look at a control on a boulder. Happily it turned out to be mine, although the clue and the map seemed to think it was a cliff. I didn't get lost again, but lost time on 6, 7 and 9, running by them and looking back after. Mostly in contact, but apparently not quite. Seemed like a long slog, even when I was going right to 10-17. 104th on the day out of 127 who finished the course.
Leslie was the most successful of our group, finishing right before me, and George not long behind. We tried to get on the train back to Zermatt, but the doors closed right as we got to it, so we waited a bit and took the next one up to Gornergrat at the glacier. Pretty interesting scenery, but much too tired to get off and look around any more, and a nice ride back to town. In dire need of a nap, which I took a few hours later.
Monday Jul 21, 2014 #
9 AM
Hike 19:09 0.84 mi (22:48 / mi)
ahr:86 max:126 slept:6.5 shoes: 2012 MT101 Black
Walk to the start finish area from the lift and assembly area at Schwartzee, quite a bit of downhill. Cold, in the cloud, spitting off and on.
11 AM
Orienteering 52:12 4.51 km (11:34 / km) +157m 9:51 / km
ahr:130 max:167 shoes: 2014 icebugs
Swiss O Week day 2 at Stafelalp. Much better run today, although not all that much running involved. Completely open, but very intricate terrain. First three controls were all cup depressions, and it seemed that there were cup depressions everywhere, with flags in about a third of them. Soldier along on compass, try to make sense of it. Found 1, 2 and 3 without incident, but wandered a bit checking some other flags to 2 and 3, but not losing much time. Then the long leg to 4 was intimidating. Lots of up and down, lots of unmapped rock features, but eventually got the shape of the big rounded plateau above it figured out, so only had to check a couple other flags on the way. It certainly would have been faster and more efficient to find the stream and climb it, but I just didn't think of it. Then I settled down, and made it the rest of the way without incident, a little anxious on the way to 8 but hitting it fine, and nailing the rest of them. No particular running until the last two legs, 13-14 and 14-F, reasonably good footing and no attention needed to be paid. It's a tough crowd. I had what I thought was a pretty good time, but still 51st on the day, with perhaps some more fast guys coming in behind me. 2 seconds behind coach. Certainly the closest I've come in several years.
Not sure why, but the Wahoo app is not sending my track to AP. I had to upload to Garmin Connect, then export a .gpx file. Interesting. It is sending all my other tracks.
Here is the Map, and interesting to find out I went almost to 8 on my way looking for 4, and almost to 4 on my way to 8.
winsplits
And here is a link to video of today's race.
Not sure why, but the Wahoo app is not sending my track to AP. I had to upload to Garmin Connect, then export a .gpx file. Interesting. It is sending all my other tracks.
Here is the Map, and interesting to find out I went almost to 8 on my way looking for 4, and almost to 4 on my way to 8.
winsplits
And here is a link to video of today's race.
12 PM
Hike 22:29 0.77 mi (29:12 / mi) +125m 19:24 / mi
ahr:121 max:147 shoes: 2014 icebugs
Steep hill back up to download after the race at the Schwartzee lift. Or at least most of it, because I didn't start the watch until we were a quarter of the way up. Steep.
Sunday Jul 20, 2014 #
Event: O-Ringen 2014
9 AM
Orienteering 26:21 *** 3.38 km (7:48 / km) +77m 7:00 / km
ahr:142 max:159 spiked:10/13c slept:7.5 shoes: 2012 MT101 Black
Sprint in Zermatt. Raining off and on, contact in out and in again, good choice because it was raining pretty consistently by the time I started. Three problems on the way to #1. Overran the walkway I wanted, because it looked like it didn't go through, then stopped myself about 50 m later and headed back. Then cut a corner through a field to a crossable fence, except the fence was waist high with pickets. Climbed over with a bit of difficulty, while a younger person next to me jumped right over. Then I got to the right entryway, but didn't see the flag. Huh? Where could it be? Checked the next one, milled around, then back to the first one. Here came a lady down into it and then she disappeared! Oh. Around the corner into a dark little alcove. 2 is fine, 3 is fine except for the two people standing in front of the flag. 4 is up hill, acoss the grass and into a patch of woods. Wicked slippery! Slid about 25 feet down into somebody's yard, not possible to climb up, so back out and around and try again. Trying to hang on on all fours, sliding some more, map covered with mud and grass, finally into the woods and up to the boulder. Then slippery getting out, but mostly ok to 5, slow through fields and paths to the cliff at 6, then more slow following cobblestones downhill. 7 and 8 fine, then got confused going around to 9, running past it around the walled cemetery and punching a wrong control. Checked the code, huh? I had gone too far, but confused, went a little farther before figuring it out and backtracking, at least 2 min lost there. Then ok the rest of the way.
Mistakes really took a toll. 93rd out of 141. Dennis had a very fine 18th, coach around 60th.
Map and route.
Winsplits
Mistakes really took a toll. 93rd out of 141. Dennis had a very fine 18th, coach around 60th.
Map and route.
Winsplits
3 PM
Orienteering 34:20 ** 3.46 km (9:55 / km) +72m 9:00 / km
ahr:118 max:148 shoes: 2012 MT101 Black
Jogging from the house to the start and then part of the way around this morning's course, with Rhonda. Avoided the slippery hillside controls. Nice and easy. A little Achilles twinge toward the end, more ice, more vitamin I.
Saturday Jul 19, 2014 #
Event: Swiss O week 2014
9 AM
Orienteering 1:00:00 [3]
slept:7.0 shoes: 2014 gel kayano
Map hike on one of the training maps, Stellisee, with the group, Dennis and Louise, George, Leslie and Rhonda. Up the funicular and the lift to Blauherd at 8435'. To more or less leisurely perambulation around the NW third of the controls. Steep, rocky, intimidating, but not so bad for navigation at a slow pace. Lovely day with beautiful views. On a sidehill, downhill section I exposed a deficiency I wasn't previously aware of. My left knee suddenly very painful and insecure, so I had to do my downhill aiming to the right, with some hopping to keep the knee intact. Quite tender now.
Then lunch and a trip down into town to watch the sprint qualifying round. R & I ran into Jeff and Judy and we watched from near the finish, seeing some of the best Swiss runners, as well as Sam, Ross & Cristina. Seemed to be a very difficult course, spreading the runners out by a lot. Sam in particular had a very bad first leg, but then got it together to run very well the rest of the way. The start was on the hillside west of town, steep, with some low cliffs that were hard to find. Once in town, there were some traps that caught a few runners. Not just a track meet.
Then lunch and a trip down into town to watch the sprint qualifying round. R & I ran into Jeff and Judy and we watched from near the finish, seeing some of the best Swiss runners, as well as Sam, Ross & Cristina. Seemed to be a very difficult course, spreading the runners out by a lot. Sam in particular had a very bad first leg, but then got it together to run very well the rest of the way. The start was on the hillside west of town, steep, with some low cliffs that were hard to find. Once in town, there were some traps that caught a few runners. Not just a track meet.
Friday Jul 18, 2014 #
Note
A trip into town for meet packets and a visit to the hard working Torino, busy at the competition center. Dinner at the Hotel Christiana, where we ran into my Swedish friend Lotta and her husband Göran from Linkoping. They hadn't ordered yet, so we pushed the tables together. Very nice people. I had met Lotta at Montecatini Terme at the o meet in March. Then we waited a bit for Dennis and Louise's train to arrive. Happily enough the train also brought Cristina and Ross. A late night for folks from Ratlum.
9 AM
Note
Travel day. Left the hotel at 9 or so, 15 tram to Central, then walked across the bridge to the station and caught the 1002 to Visp. Wonderful scenery, of course, and a frenzied transfer to catch the Zermatt train for the rest of the ride.
Thursday Jul 17, 2014 #
7 AM
Hike 40:00 [1]
slept:6.0 shoes: 2014 gel kayano
A visit to the local coffee shop, and then a hike up the hill into the lovely wooded park above our hotel in Zurich. Lots of nice trails, seems to go on quite a ways. Further than we had gone yesterday with George and Leslie.
2 PM
Hike 1:30:00 [1]
shoes: 2014 gel kayano
Took the excellent tram down to the train station where we activated our Eurailpass, got set up for tomorrow's train trip, then took a walk along the river to the north and northwest, out on the west bank, then crossed over to a swimming park for a dip in the fast moving current. There is an enclosed area there where you can jump in at one end and be swept down to be strained out at the far end by a system of bars. I was moving faster than I realized and hit the bars pretty hard. A failure of technique. It actually took me a bit to push myself back enough to climb out. Wonderfully cool and refreshing. Then we walked back along the other side, through the park N of the train station again, and through the narrow streets on the E bank looking for likely dinner spots.
8 PM
Note
Tram back to the train station with the group, looking for dinner. The restaurants were packed! We got recruited by a very outgoing waiter, went to one of the first places we passed, passable Italian menu, with some Thai options. Waited on by a nice young fellow from Sorrento, only recently arrived, not able to find work in Italy. Nice to be able to chat a few words with him. And then a stroll to the Bellevue area and the tram home.
The tram system is excellent, and easy to use once you get the hang of it. We bought daily unlimited passes, which included a vaporetto style boat we took down to Zurichhorn yesterday. The boat looked really nice, but the windows were all closed and it was pretty hot, so we only stayed on the one stop.
The tram system is excellent, and easy to use once you get the hang of it. We bought daily unlimited passes, which included a vaporetto style boat we took down to Zurichhorn yesterday. The boat looked really nice, but the windows were all closed and it was pretty hot, so we only stayed on the one stop.
Wednesday Jul 16, 2014 #
Note
In Zurich. Some walking around, some napping. Lost luggage is provoking some angst.
Tuesday Jul 15, 2014 #
11 AM
Rowing Machine 8:34 [3] 2.0 km (4:17 / km)
slept:7.0 weight:161.2lbs
Humid. No longer pieces until it cools down. A bit uncomfortable, strained my neck a bit this morning doing pullups on the bar. I do better on the rings.
All packed for Switzerland.
All packed for Switzerland.
Monday Jul 14, 2014 #
9 PM
Rowing Machine 9:19 [3] 2.0 km (4:40 / km)
slept:6.0 weight:160.8lbs
just easy. Missed the bike ride I was going to squeeze in when it started raining hard just as I was leaving. Made it to the end of the driveway and thought better of it. I was tight for time, anyway.
Sunday Jul 13, 2014 #
10 AM
Running 47:06 4.08 mi (11:33 / mi) +33m 11:16 / mi
ahr:122 max:137 slept:7.0 weight:160.2lbs shoes: 2011 gel kayano
From PV with Jess and Rhonda, girls circling back for me. Back and L hip really stiff and sore today and I wouldn't have picked this activity on my own. Time to taper for the races next week.
Saturday Jul 12, 2014 #
8 AM
Running (track) 45:00 [3] 3.0 mi (15:00 / mi)
slept:7.0 weight:160.6lbs
Went to the crossfit workout at the track in Canton this morning with Rhonda and Jess. Workout was nominally training pace for a 5K. Jogged a lap, then 2 quarters, 2 halfs and a mile, resting about 3 min in between, aiming for 5K pace. I was going too fast, trying to slow down. 1:48, 1:50, 3:40, 3:57; 7:46. Jess was off the front. Nobody else in this crowd is much of a runner, although one woman was ahead of me on the second 800. Jess did the mile in 6:35, so substantially in front of the group. Then five football field lengths, nominally striding 30 and sprinting 70. After 3 I thought maybe I was overdoing, so just easy on the last two. Again, Jess off the front.
1 PM
Gym 30 [3]
13!
Friday Jul 11, 2014 #
6 PM
Running 29:20 2.46 mi (11:54 / mi) +73m 10:54 / mi
ahr:148 max:164 slept:5.75 weight:160.8lbs shoes: 2012 Hoka Stinsons
2 loops, second with Sassy. Buggy, warm but not hot. So generally fine.
Gym 30 [3]
New 2014 pullup best of 12 on the rings. Might have one or two in reserve. Forearm feeling pretty good. Still an annoying knot in the triceps. Hard to resolve.
Thursday Jul 10, 2014 #
11 AM
Running 31:13 2.6 mi (12:00 / mi) +94m 10:47 / mi
ahr:141 max:164 slept:7.0 weight:161lbs shoes: 2012 Hoka Stinsons
One with the dog, one without. Kind of buggy.
3 PM
cycling 57:16 11.74 mi (4:53 / mi) +433m 4:23 / mi
ahr:131 max:164
From the house, including the dreaded Case St and Devil's Elbow hills. Pleased to do it in under an hour. Progress.
Wednesday Jul 9, 2014 #
4 PM
Running 34:21 3.13 mi (10:58 / mi) +106m 9:56 / mi
ahr:125 max:141 slept:7.0 weight:161.2lbs shoes: 2012 Hoka Stinsons
Just jogging, from Stanclift Cove with Rhonda. Thought we would swim after, but then we didn't, just dunked in. Legs pretty sore from squats at crossfit on Monday.
Tuesday Jul 8, 2014 #
12 PM
cycling 38:52 9.96 mi (3:54 / mi) +61m 3:50 / mi
ahr:128 max:164 slept:6.5 weight:161.6lbs
Around from PV, plus a little excursion to Hogback Rd. Not much time to work with.
Monday Jul 7, 2014 #
7 AM
Gym 1:00:00 [3]
slept:6.25 weight:161.4lbs
Hadn't been here in quite a while. Nice workout, but had to modify to keep from hurting myself. Hope it worked. Nominally 3 rounds, row 500, 40 squats, 30 pushups, 20 situps, 10 pullups. rest 3 minutes. I did 25 squats and 15 pushups each round, did the pullups with a band. Definitely fun, but a little stressful in a few places. Then we did some pushing and pulling with weighted sleds, which is definitely a winner.
Sunday Jul 6, 2014 #
11 AM
cycling 2:29:43 33.04 mi (4:32 / mi) +490m 4:20 / mi
ahr:120 max:175 slept:6.0 weight:161lbs
Longest ride so far. Felt good until last three miles, so getting stronger, but still need to improve before Slovenia. The persistent knot in my L triceps is still annoying, but getting a little smaller. I may get rid of it yet. Beautiful day. Rhonda was with me for about 10 miles, then turned back. Up Sandy Brook Rd to Rte 183, R to S. Sandisfield Rd and back. 183 is some pretty fine riding.
Saturday Jul 5, 2014 #
Event: WOC 2014 + 5 Days of Italy
11 AM
Running 39:30 3.07 mi (12:52 / mi) +153m 11:08 / mi
ahr:121 max:138 slept:6.5 weight:161lbs shoes: 2012 Hoka Stinsons
With Rhonda and Sassy at People's SF. Not too warm, but deerflies anyway, slow going up the hills.
2 PM
Rowing Machine 8:39 [3] 2.0 km (4:20 / km)
5 PM
cycling 36:45 9.57 mi (3:50 / mi) +64m 3:46 / mi
ahr:163 max:253
Pleasant Valley. Not much time. Felt pretty good.
Friday Jul 4, 2014 #
11 AM
cycling (mountain bike) 56:15 5.84 mi (9:38 / mi) +175m 8:49 / mi
ahr:103 max:145 slept:8.0 weight:158.4lbs
With Zack at West Hartford Reservoir, the erstwhile Brainard o-map. The place has changed a lot, new single tracks, some new pavement, some formerly paved roads now stripped of pavement. Now that the basic map is 40 years old, it would be nice to re-do it to modern standards, but not sure what the permission status might be for holding meets. Hasn't been one in a while that I remember.
cycling (mountain bike) 18:00 [3] 1.8 mi (10:00 / mi)
First part of the ride, before I remembered to start the watch.
Thursday Jul 3, 2014 #
4 PM
cycling 1:21:11 18.16 mi (4:28 / mi) +336m 4:14 / mi
ahr:125 max:190 slept:6.0 weight:159.8lbs
Around W Simsbury
Wednesday Jul 2, 2014 #
6 PM
Rowing Machine 13:10 [3] 3.0 km (4:23 / km)
slept:6.25 weight:158.8lbs
rained out of my bike ride today. Erg rowing is not a good summer sport. Too humid.
Tuesday Jul 1, 2014 #
7 PM
cycling 40:27 10.29 mi (3:56 / mi) +62m 3:52 / mi
ahr:135 max:201 slept:6.5 weight:158.2lbs
A loop around at PV, plus another bit out to the park road and back. Faster than I had been going, but not as fast as last time. Legs were tired today anyway.