Training Log Archive: CharlieIn the 31 days ending Jul 31, 2016:
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Sunday Jul 31, 2016 #
10 PM
Note
Long travel day. Finally at our hotel in Vilnius in lovely green Lithuania. Some rolling to get the kinks out, then out to explore in the morning. I slept more on planes than I usually do, but not at all comfortably.
Saturday Jul 30, 2016 #
1 PM
Gym 40:00 [1]
slept:6.0 weight:159lbs
In the gym with Rhonda, doing many of the exercises I usually do with Eric. This turned out really well, as I have spent most of the last day and a half glued to the desk, finishing up things that needed to be done for clients in MA and RI. The exercises really loosen up my back.
2 PM
Swim 12:00 [1]
Over to Stanclift with Rhonda for some pleasant swimming. Years ago we both swam at about the same pace, but we have diverged, She is more or less twice as fast as I am now.
Friday Jul 29, 2016 #
11 AM
Running 13:49 2.12 km (6:30 / km) +73m 5:33 / km
ahr:166 max:214 slept:8.0 weight:159.8lbs shoes: 2011 NB MT840
Tried the intervals again, 5 minute clock, this time 3 reps. Not bad. Certainly hard and certainly slow, but seems like a bit of progress.
4:30
4:01
3:49
4:30
4:01
3:49
Thursday Jul 28, 2016 #
5 AM
Running 8:53 0.89 mi (9:59 / mi) +43m 8:41 / mi
ahr:141 max:159 slept:6.75 weight:159.8lbs shoes: 2011 NB MT840
Two reps of a loop around the house and fields, more or less the so-called hospital loop, in reverse. I used to do this for intervals, and generally did 4 or 5, but this was all I planned today. Baby steps. Hard to maintain any kind of pace, but felt better on the second one and definitely felt better after. 5 minute clock, which meant about 40-45 s rest in between
4:17
3:53
4:17
3:53
7 AM
Gym 1:00:00 [3]
Working out with Eric. Mostly stretching.
3 PM
cycling 1:01:00 [3] 13.6 mi (4:29 / mi)
Ride from Pleasant Valley to Riverton then up and over the dam at Hogback Rd, with PG. Very pleasant company.
Wednesday Jul 27, 2016 #
5 AM
Gym 45:00 [1]
slept:7.5 weight:160.4lbs
Rhonda's morning class
3 PM
cycling 41:01 9.85 mi (4:10 / mi) +316m 3:47 / mi
ahr:149 max:211
Rhonda was going to swim today, so that makes for a convenient, quick workout. Didn't really have time for more, anyway.
Tuesday Jul 26, 2016 #
6 AM
Gym 1:00:00 [1]
slept:7.75 weight:160.2lbs
Working out with Eric. This always makes things better, but I am still waking up every morning bent and twisted, have to roll and stretch to straighten out.
12 PM
cycling 41:45 9.87 mi (4:14 / mi) +356m 3:48 / mi
ahr:145 max:235
A little better legs today, I think. Zack was driving the truck down to take a dip, so out and down the hill to meet him.
3 PM
Kayak 52:21 2.42 mi (21:39 / mi) +38m 20:39 / mi
ahr:87 max:110
Nice to be on the water, but this didn't work well. My R shoulder has been acting up lately and this was definitely not ok. More or less tolerable on the way out, but had to take a lot of breaks and tough it out to get back. Ice pack after!
Monday Jul 25, 2016 #
5 AM
Gym 50:00 [1]
slept:7.0 weight:160.2lbs
Rhonda's morning class. Impressive gantlet of FDFs on the way out to the gym, which has been thoroughly Bikram-ized by the recent spate of weather.
Much stiffer and sorer this morning. Yesterday I had thought about some various activities but felt like I had tired legs and a rest day would be beneficial. Doesn't seem to have worked.
Much stiffer and sorer this morning. Yesterday I had thought about some various activities but felt like I had tired legs and a rest day would be beneficial. Doesn't seem to have worked.
6 AM
Note
AOWN update. The bear situation around here is getting to be a bit overwhelming. Last week I saw three different ones on successive days. Yesterday morning Zack saw a big one from his bedroom window. This morning a female came around the house by my office and in front of the window, then up on the porch by the front door. Sassy noticed her and came to the door and the bear ambled off through Rhonda's flower garden, and then on the driveway and into the side field.
About a minute or so later bear #2 came around the corner, followed the same path, sniffing away, up to the door and through the garden, but then he seemed to lose the scent and spent some time in the field wandering and sniffing. Last I saw of him he was out looking around by the yoga barn.
About a minute or so later bear #2 came around the corner, followed the same path, sniffing away, up to the door and through the garden, but then he seemed to lose the scent and spent some time in the field wandering and sniffing. Last I saw of him he was out looking around by the yoga barn.
11 AM
Running 4:17 0.43 mi (9:58 / mi) +19m 8:46 / mi
ahr:170 max:200 shoes: 2011 NB MT840
Just a little test. A workout I did up until a year or so ago was to run this loop 4 or 5 times on about a 4:30 clock, running a loop and then resting in place until the clock came around. It used to take about 3:35 a loop, as I recall, so almost a minute rest in between. Don't imagine I ever did it on a day that was quite this hot, more than 90 (although it is not all that unpleasant). Didn't think this was a day for a taxing effort. More just wanted to see what it felt like to run it at all.
While not an optimal running day, it is a fine day for looking out the window at the garden and observing the butterflies - quite a few. Great spangled fritillaries, tiger, black and spicebush swallowtails, silver spotted skippers. They don't seem to mind heat at all.
While not an optimal running day, it is a fine day for looking out the window at the garden and observing the butterflies - quite a few. Great spangled fritillaries, tiger, black and spicebush swallowtails, silver spotted skippers. They don't seem to mind heat at all.
12 PM
Note
Zack was taking pictures of butterflies yesterday and said he thought it was more or less the same as playing Pokemon go
cycling 41:38 9.13 mi (4:34 / mi) +320m 4:07 / mi
ahr:120 max:163
Short ride down to Stanclift to meet Rhonda, who was hanging out with Marj and Sheryl and their kids. Hot, but not at all unpleasant.
Sunday Jul 24, 2016 #
6 AM
Gym 50:00 [1]
slept:7.25 weight:158.6lbs
In the gym with Rhonda, doing many of the exercises we usually do with Eric.
Saturday Jul 23, 2016 #
Event: O-Ringen 2016
6 AM
Hike 25:00 [3]
slept:7.5 weight:157.8lbs
Dog loop with R&S. Hot and muggy at 6am, and Sassy wasn't very spunky. The last two mornings had been cooler and humid, and I had bouts of ocular migraine both days, but there are just certain atmospheric conditions (cool, humid, shaded) where that happens and today is way too warm. Just as well. It's an annoying if apparently harmless phenomenon.
1 PM
cycling 1:52:55 21.55 mi (5:14 / mi) +627m 4:48 / mi
ahr:152 max:254
Rode with Zack to Stanclift by a roundabout route, including up 181 and down 20 and thence to Pleasant Valley, then up 318 to the beach, where Rhonda was waiting. Quite a hot day, and my legs revealed themselves to be a bit tired more or less as soon as I started. Still a nice ride. The hill on 181 got a bit long and my back was aching the last few miles, but then a nice recovery along 20 and along E River Rd, so not so bad. Very hot.
Friday Jul 22, 2016 #
5 AM
Gym 50:00 [1]
slept:7.25 weight:158.6lbs
Rhonda's morning class, with the usual suspects: Karen, Jackie, Laurann
9 AM
Running 34:01 4.02 km (8:27 / km) +176m 6:56 / km
ahr:143 max:159 shoes: 2011 NB MT840
Hard to make myself do this today. No zip in the legs at all. Sections of the trail I mowed the other day look better, though.
Sassy wouldn't dream of coming along on an excursion like this in the heat. When we walked a loop at 7 it was much more pleasant.
Sassy wouldn't dream of coming along on an excursion like this in the heat. When we walked a loop at 7 it was much more pleasant.
2 PM
cycling 42:49 9.57 mi (4:28 / mi) +319m 4:03 / mi
ahr:118 max:165
Zack was going down to jump in at Stanclift, offered me a ride back, so off I went for a short excursion. This is a pretty nice little route.
Thursday Jul 21, 2016 #
6 AM
Gym 1:00:00 [1]
slept:5.5 weight:159.4lbs
Session with Eric. Still pretty mild in nature.
2 PM
cycling 46:57 9.84 mi (4:46 / mi) +384m 4:15 / mi
ahr:124 max:210
Easy ride down to Stanclift to meet Rhonda.
cycling 11:00 [3]
And then a short swim. Rhonda had been out for about half an hour, but I don't have the patience for it.
5 PM
Note
First golf outing of the season, nine holes with Zack. Fairly amusing, but judging by the way my back was dealing with it, it could also be the last one. We went to Tower Ridge, where we had some passes that had been languishing in my wallet for about a year. Front 9. The greens were really fast and the putting was correspondingly bad. One GIR for each of us, which was about the best of it.
Wednesday Jul 20, 2016 #
9 AM
cycling 1:37:38 20.21 mi (4:50 / mi) +591m 4:26 / mi
ahr:144 max:251 slept:8.0 weight:159.8lbs
Ride from home to Pleasant Valley to meet Rhonda, who was walking along the river. Timing was good. Nice hill going up Rte 181, long, but never too steep. A little complaining from my R outer quad, which has been bugging me a few days, but otherwise seemed fine.
Making use of the wisdom of coach on the downhills (don't pedal) and the wisdom of Daniele Tognazzo, our erstwhile tourguide, on the ups (use a bigger gear and a slower cadence, alternate standing and sitting). Both make for a nicer experience.
Making use of the wisdom of coach on the downhills (don't pedal) and the wisdom of Daniele Tognazzo, our erstwhile tourguide, on the ups (use a bigger gear and a slower cadence, alternate standing and sitting). Both make for a nicer experience.
3 PM
Swim 10:00 [3]
At Stanclift, with Rhonda. Quick trip.
Tuesday Jul 19, 2016 #
6 AM
Gym 1:00:00 [1]
slept:5.5 weight:161.6lbs
regular session with Eric. Lots of stretching, lots of bridges, hamstring curls with ball, etc. Leg is beginning to calm down. Back is pretty good today.
4 PM
Running 32:11 2.6 mi (12:24 / mi) +151m 10:30 / mi
ahr:143 max:170 shoes: 2011 NB MT840
First time trying this in a while, and the legs felt quite unaccustomed. Actually the time was better than it felt like it would be. Keeping up the string, 3rd bear sighting in 3 days, this one a yearling climbing a tree along the trail, about 50M before I got back to the barn. I wouldn't have seen him except he grunted at me. I didn't stick around to see if he had companions.
Monday Jul 18, 2016 #
5 AM
Gym 45:00 [1]
slept:8.0 weight:159.8lbs
Rhonda's morning class
5 PM
cycling 59:57 13.99 mi (4:17 / mi) +240m 4:04 / mi
ahr:110 max:136
Zack was going to Simsbury and offered to pick me up there, so off I went.
Been having a little trouble with the R leg. The hamstring stiffened up yesterday. I've been doing a lot of rolling of hamstring, ITB and quad, but it is still pretty tender.
Been having a little trouble with the R leg. The hamstring stiffened up yesterday. I've been doing a lot of rolling of hamstring, ITB and quad, but it is still pretty tender.
Sunday Jul 17, 2016 #
Note
A general AOWN report at more or less the middle of the season. This has been the most we have seen foxes in any year we've been here, and the most for bears. Saw a nice big one lumbering past my office this morning, more or less enveloped in a cloud of mosquitoes and deerflies.
Speaking of, this has been the most ferocious year for FDFs in memory.
On the other side, fewer turkeys than usual, and many fewer deer. Almost rare to see a deer these days, and we used to routinely have half a dozen or so in the side field any late afternoon or evening. Ticks are still around, but this has been, so far, one of the milder years for them. A few years ago the dog might come back from a walk with 50 of them and nowadays, maybe 1 or 2, maybe none.
Speaking of, this has been the most ferocious year for FDFs in memory.
On the other side, fewer turkeys than usual, and many fewer deer. Almost rare to see a deer these days, and we used to routinely have half a dozen or so in the side field any late afternoon or evening. Ticks are still around, but this has been, so far, one of the milder years for them. A few years ago the dog might come back from a walk with 50 of them and nowadays, maybe 1 or 2, maybe none.
8 AM
Hike 1:41:57 6.97 mi (14:38 / mi) +157m 13:40 / mi
ahr:99 max:146 slept:7.5 weight:160.6lbs shoes: 2012 gel kayanos
From PV again, with Rhonda, as this seems to be what she likes to do these days. Trying to get her out on the bike again. Maybe later. Hot today.
2 PM
cycling 44:39 [3] 15.92 km (2:48 / km)
Down to PV to Squires Tavern, where the Barkhamsted Historical Society has its digs. I went to acquire a copy of Barkhamsted Heritage, a book I originally bought about over 20 years ago, but which seems to have disappeared from my shelves. I figured out that these were the guys who had them. Had a nice chat with the fellow there on a range of local history subjects, but mostly about Art Sweeton, and various things of note in the life of that remarkable man.
Saturday Jul 16, 2016 #
Event: Swiss-O-Week 2016
7 AM
Hike 1:20:54 5.67 mi (14:15 / mi) +144m 13:13 / mi
ahr:109 max:194 slept:8.0 weight:160lbs shoes: 2014 gel kayano
From PV with Rhonda.
12 PM
Note
Very pleasant trip to Litchfield for lunch with some charming companions and a tour of an impeccably restored modernist home.
Friday Jul 15, 2016 #
Note
slept:7.0 weight:160lbs
Not much activity today. A lot of sitting and my back is feeling it.
Thursday Jul 14, 2016 #
7 AM
Gym 45:00 [3]
slept:7.25 weight:159.8lbs
Eric's general workout, but without Eric, who is out of town. R&I repaired to the gym and did a number of the usual exercises. Feeling pretty good today.
Wednesday Jul 13, 2016 #
5 AM
Gym 45:00 [1]
slept:6.25 weight:157.2lbs
Rhonda's morning class.
Tuesday Jul 12, 2016 #
6 AM
Gym 1:00:00 [1]
slept:7.0 weight:158.8lbs
Regular session with Eric - all stretching and core today - nothing particularly strenuous. Just trying to get unwound from the weekend.
5 PM
cycling 1:07:00 [3] 22.14 km (3:02 / km)
Same ride I did the other day with Peter. Garmin refusing to download it. Very mysterious. This is a new trick the watch pulls, and it is about the 4th time now. Just refuses to download a track, but will download a subsequent one. Anyway, thought I might go longer, but didn't have much punch, and good that I headed back as my back was starting to hurt.
Monday Jul 11, 2016 #
5 AM
Gym 50:00 [3]
slept:7.0 weight:159.8lbs
Rhonda's morning class.
6 PM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
Brisk dog loop walk/jog with Sassy. Had to stop 4 or 5 times for some intensive petting breaks. Sometimes she just needs her head rubbed a bit and then she can trot off again.
Sunday Jul 10, 2016 #
Event: Hua's Wedding Sprint
8 AM
Note
Some really wonderful help cleaning up the morning after the wedding, finishing up just as the rental company came to retrieve their tables, chairs, dishes, etc.
The vigorous crew was managed by Peter, with notable contributions from Jeremy, Greg, Daisy, Lina, Sagi, and Nadia. Then they were all warmed up and went off to orienteer. Rhonda is always one to just say she will take care of it herself, but this was really wonderful and she deeply appreciated how hard everybody worked.
At the orienteering after, a spirited battle between Jeremy and Greg for first place, although not head to head because they were on opposite forks. Jeremy seemed to be in the lead for most of the way, but one error late allowed Greg to escape with about a one minute triumph.
Lina saw a bear! It was good it was her, as she maintained her composure, something many people might find hard to do.
The vigorous crew was managed by Peter, with notable contributions from Jeremy, Greg, Daisy, Lina, Sagi, and Nadia. Then they were all warmed up and went off to orienteer. Rhonda is always one to just say she will take care of it herself, but this was really wonderful and she deeply appreciated how hard everybody worked.
At the orienteering after, a spirited battle between Jeremy and Greg for first place, although not head to head because they were on opposite forks. Jeremy seemed to be in the lead for most of the way, but one error late allowed Greg to escape with about a one minute triumph.
Lina saw a bear! It was good it was her, as she maintained her composure, something many people might find hard to do.
5 PM
Hike 50:00 [3] 1.3 mi (38:28 / mi)
slept:6.0 weight:159.8lbs
Gentle stroll around with Sassy picking up the controls after wedding-o, same controls that have been lurking since the picnic two weeks ago. Very fine weekend, met a lot of nice (and happy) people.
Saturday Jul 9, 2016 #
10 AM
cycling 1:05:38 13.7 mi (4:47 / mi) +234m 4:33 / mi
ahr:113 max:150 slept:6.5 weight:160lbs
Very pleasant ride with Peter from Pleasant Valley, including a trip across the Hogback Dam, a place I haven't been in quite a while.
This has been a pleasant morning, as we had a bird watching excursion earlier back to the Big Down Marsh.
This has been a pleasant morning, as we had a bird watching excursion earlier back to the Big Down Marsh.
Friday Jul 8, 2016 #
5 AM
Gym 50:00 [3]
slept:6.5 weight:159.6lbs
Rhonda's morning class.
12 PM
Orienteering 15:15 1.71 km (8:56 / km) +69m 7:26 / km
ahr:142 max:156 shoes: 2011 NB MT840
Course B. Subdued pace.
1 PM
Orienteering 15:37 1.65 km (9:27 / km) +82m 7:34 / km
ahr:141 max:158 shoes: 2011 NB MT840
Sprint course A, verifying that the controls are still out there. The watch didn't start, gave the false beep that it sometimes does. I really need to watch it start if I care about it. When I got to #1 I saw the 00:00:00, so I started it then. Muggy, not very good legs. Just good that I did it at all.
Thursday Jul 7, 2016 #
6 AM
Gym 1:00:00 [3]
slept:7.0 weight:160.2lbs
Morning session with Eric
Wednesday Jul 6, 2016 #
5 AM
Gym 45:00 [3]
slept:5.5 weight:160lbs
Rhonda's morning class, a bit abbreviated because the girls were going to vacuum after. No need for me to stay for that.
4 PM
Swim 10:00 [3]
Quick outing to Stanclift with Rhonda and Ching-Hua.
6 PM
Rowing Machine 9:07 [3] 2.0 km (4:34 / km)
Tuesday Jul 5, 2016 #
6 AM
Gym 1:00:00 [3]
slept:7.5 weight:160lbs
Regular session with Eric. More tender in the back than usual, so more stretching, balance and core than anything else.
6 PM
cycling 1:13:00 [3] 17.57 mi (4:09 / mi)
From home, down Wright Rd to 179 and over to W Simsbury. Up Firetown and over to Barndoor Hills and back to the center of W Simsbury, where Zack picked me up.
Monday Jul 4, 2016 #
6 AM
Hike 48:00 [3]
2 dog loops, one with R&S, the second with just R, as Sassy had had enough of that foolishness,
7 AM
Running 15:29 1.84 km (8:26 / km) +98m 6:39 / km
ahr:152 max:169 slept:5.5 weight:160.8lbs shoes: 2011 NB MT840
Course A from last weekend. This is about as fast as I can go at my current level of fitness. Certainly no trouble running right to the flags, so no time lost in navigation.
11 AM
Kayak 36:19 [2] 2.21 mi (16:25 / mi)
At Stanclift, with Rhonda
Sunday Jul 3, 2016 #
7 AM
Hike 50:00 [1] 4.0 km (12:30 / km)
slept:6.25 weight:160lbs
2 dog loops with Rhonda and Sassy.
9 AM
Gym 45:00 [1]
In the gym doing most of the exercises I usually do with Eric.
A little setback, as I suffered a rather nasty spasm under my L scapula doing pushups. Stopped right away, but the harm was already done and I have been rolling it as much as possible.
A little setback, as I suffered a rather nasty spasm under my L scapula doing pushups. Stopped right away, but the harm was already done and I have been rolling it as much as possible.
11 AM
Note
A nice visit from Matthew for some wedding prep, cleaning out the barn, a shopping trip to Home Depot.
Saturday Jul 2, 2016 #
1 PM
Kayak 41:24 [1] 3.21 km (12:55 / km) +1m 12:54 / km
slept:7.75 weight:161lbs
First outing of the year at Stanclift. Very windy, so didn't want to stay out too long. Nice otherwise. Two kingfishers, some turtles on a rock, vultures overhead.
Friday Jul 1, 2016 #
12 PM
Note
slept:7.5 weight:160.2lbs
Spent several hours with Zack spreading woodchips on the trails. Or not exactly chips, more like mostly shredded branches and leaves. We got a couple of big dump truck loads from the guys who are clearing along the powerlines in the neighborhood. At first I despaired of what I would do with them, because carrying them around by bucket or in the back of the Polaris didn't seem to make much of a dent, and then they needed some raking to even them out and that was not at all ok with my back. Then we thought up the idea of using our old manure spreader, which has been gently waiting since about 2000 for us to pay it any attention. Remarkably, we were able to get it to work, after applying a lot of grease and motor oil to some well rusted mechanisms. When I had used it years ago, I only had one tractor and so it was pretty laborious to fill it, then hook back up, take a load out and then unhook to fill it again, etc. Pretty sure I only used it for horse manure back then, and I had a pretty ready supply of it for several years. Anyway, only one part that I saw that is in serious danger of failure, and with two tractors (one to power the spreader and one to fill the bin) we made short work of the two piles, spreading it nice and evenly (and quickly) on the trails. I will try to acquire a new pulley for it, which seems to be working for now, but is seriously rusted out. Now we have used up all our free chips and have to see if we can get a bunch more. About 4 more loads like the two we had seems about right.
4 PM
Running (woods run) 16:50 [3] 1.84 km (9:09 / km)
shoes: 2011 NB MT840
Sprint B. Just an estimate, as the Garmin did a trick it did a few weeks ago. It had a lot of trouble syncing, then after re-booting it and dealing with some more failed syncs it finally announced it had completed the sync, but when I tried to pick up the track, it had re-loaded a run from a few weeks ago and called it today.
I wasn't feeling all that spunky, and stopped twice anyway, once to tie on a control that had fallen and once to drag a branch out of the trail.
I wasn't feeling all that spunky, and stopped twice anyway, once to tie on a control that had fallen and once to drag a branch out of the trail.