Training Log Archive: CharlieIn the 31 days ending Jul 31, 2017:
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Monday Jul 31, 2017 #
Gym 40:00 [1]
slept:7.5 weight:164lbs
Went to Rhonda's class, but too sore to do much of it. Mostly just rolling and stretching, trying to jolly my back.
4 PM
Kayak 23:16 [0] 1.17 mi (19:51 / mi)
Short spin with Rhonda at Stanclift. Felt more or less ok, in fact, the best thing I did today.
Sunday Jul 30, 2017 #
6 AM
Note
slept:5.0 weight:163.8lbs
Out walking the dog, lots of wood thrushes calling.
2 PM
cycling 52:29 10.39 mi (5:03 / mi) +230m 4:44 / mi
ahr:103 max:131
Taking it slow, with Rhonda, and turning around when the pressure in the low back started to get uncomfortable. But nice to be out on a beautiful day.
4 PM
Gym 30:00 [3]
In the gym with Rhonda, mostly deadlifts and dumbbell bench pressses. Best my back has felt today (or yesterday, for that matter).
Saturday Jul 29, 2017 #
7 AM
Note
slept:7.75 weight:163.2lbs (rest day)
Went out this morning with Zack to try to find some boundary pins, try to walk a line through some mountain laurel to see if a guy is building a patio on my property. Only found some of the pins, but best guess is he is right up to but not over the line. Of course there are supposed to be setbacks, which he has certainly not observed. I need to cut some laurel to get a better idea, though. I knew where all these markers were 15 years ago, but not so easy now. We found a pipe and a piece of rebar, but several more to go.
My back is acting up again today. Too much sitting, but a lot of sitting to look forward to, as all my rate filing reports are due on Monday.
My back is acting up again today. Too much sitting, but a lot of sitting to look forward to, as all my rate filing reports are due on Monday.
4 PM
Note
Driving east I came upon a really handsome black bear crossing the road onto the southern part of my property. Nice big male, looked very happy. Strolled across the road into the greenery, found a few things to munch on.
Friday Jul 28, 2017 #
5 AM
Gym 50:00 [3]
slept:7.25
Rhonda's morning class
1 PM
cycling 1:35:50 20.3 mi (4:43 / mi) +411m 4:26 / mi
ahr:114 max:147
From PV with Rhonda. Felt ok on the way out, tied up when I turned around and the way back was pretty irritating to neck and hip. Nothing serious, I think, as it calmed down once I got off the bike.
Thursday Jul 27, 2017 #
6 AM
Note
Wildlife encounters while hiking in the yard:
1. Large dark animal scurrying across the trail got Sassy's interest. Turned out to be quite a big porcupine, safely scrambled up a tree. Perhaps Sassy remembered the last time she met up with one, because she didn't chase it.
2. Turkeys - Sassy has been chasing them pretty regularly, lots of squawking, flying up into the trees. So far she doesn't seem to have caught one.
3. The hawks are very vocal the last few days, calling pretty much continually. Not sure what they are up to, maybe being hassled by crows, as I heard some of them, too.
1. Large dark animal scurrying across the trail got Sassy's interest. Turned out to be quite a big porcupine, safely scrambled up a tree. Perhaps Sassy remembered the last time she met up with one, because she didn't chase it.
2. Turkeys - Sassy has been chasing them pretty regularly, lots of squawking, flying up into the trees. So far she doesn't seem to have caught one.
3. The hawks are very vocal the last few days, calling pretty much continually. Not sure what they are up to, maybe being hassled by crows, as I heard some of them, too.
7 AM
Gym 1:00:00 [1]
slept:7.0 weight:165.4lbs
In the gym with Eric. He had been away on vacation the last two weeks. I was pretty twisted and uncomfortable this morning, but a lot of forced stretching and rolling got me much straighter, and I even managed about 5 sets of DLs, albeit with 85 lbs, and felt much better after, if still a bit vulnerable.
Wednesday Jul 26, 2017 #
Hike 1:30:00 [1] 6.0 km (15:00 / km)
slept:7.0 weight:164.4lbs (injured)
Alas, another back episode. Whatever other stuff is going on, my back had been feeling pretty good the last few weeks, but just tightened up getting up from breakfast this morning and it has been pretty painful all day. Walking seems to be the happiest thing I can do with it. Several loops of the dog loop, so the dog is getting some pretty good exercise today.
Not making much headway with the stretches that usually loosen it up.
Not making much headway with the stretches that usually loosen it up.
Tuesday Jul 25, 2017 #
Note
slept:6.5 weight:165.2lbs
Another day with too much going on.
Monday Jul 24, 2017 #
Note
slept:7.0
Long day, business meeting in Lake George, a couple of phone calls, and then drove home.
Sunday Jul 23, 2017 #
9 AM
cycling 56:14 12.29 mi (4:35 / mi) +208m 4:21 / mi
ahr:110 max:144 slept:6.75 weight:165lbs
Quick outing with Rhonda before taking off for Lake George.
Saturday Jul 22, 2017 #
Event: O-Ringen
9 AM
cycling 1:06:42 12.29 mi (5:26 / mi) +201m 5:10 / mi
ahr:106 max:142 slept:6.75 weight:164.6lbs
With Rhonda, from PV, first time out in a while for both of us. On the way back we ran into our friend Cindy, who was going the other way, and while we were chatting her up our friend Susan Peacock showed up going the same way we were, so we visited with her for a while, too. Looks like the chatting ate up about 10 minutes. Not going too hard, felt fine. Could have gone quite a bit further if I had the time for it, but this is my busiest season.
4 PM
Running 15:53 2.07 km (7:40 / km) +85m 6:22 / km
ahr:141 max:156 shoes: 2014 gel kayano
1 dog loop, humid, buggy.
Friday Jul 21, 2017 #
6 PM
Note
slept:7.0 (rest day)
Home from the rate hearing, too tired for anything but a little stretching and rolling.
Thursday Jul 20, 2017 #
Note
slept:8.0
Long day in the hearing. No energy to do any exercise.
Wednesday Jul 19, 2017 #
Note
slept:6.0 weight:164.8lbs
In Rhode Island for rate hearings, preparing with attorney today, hearing tomorrow and Friday. Likely not much exercise unless at the hotel this evening.
6 PM
Hike 46:49 4.48 km (10:27 / km) +36m 10:03 / km
ahr:92 max:113 shoes: 2014 gel kayano
From my hotel in West Warwick, half looking to find a place in the suburban sprawl to get something to eat, but didn't turn up anything appealing. Didn't feel like going farther, because the strange burning symptom in my left leg of a week or so ago has congealed into a pretty inflamed charley horse and it was pulling on my back. So back to my room to roll it for a while, and to do some butt exercises that I've been doing every day for a week or so.
Tuesday Jul 18, 2017 #
2 PM
Hike 44:56 [0] 2.55 mi (17:39 / mi) +260m 13:24 / mi
slept:6.0 weight:164.6lbs shoes: 2014 gel kayano
With Rhonda, around the neighborhood. She is gently returning to exercise, so not pushing it.
6 PM
Running 16:37 2.06 km (8:03 / km) +85m 6:41 / km
ahr:137 max:150 shoes: 2014 gel kayano
dog loop, hot out. Still not strong enough for it to be interesting to try the formerly standard two loops.
Monday Jul 17, 2017 #
Note
slept:7.0
long travel day back from Winnipeg. A mostly successful trip. I finished two of three races, although DFL in both of them. Only contracted some very minor PI lesions (so far). Seem to have arrived home as intact as I left.
One of the really nice things was seeing old friend Fritz Menninger there. Hadn't seen him in quite some time and he is a fine fellow.
Maps from the weekend:
Sprint
Middle
Long
One of the really nice things was seeing old friend Fritz Menninger there. Hadn't seen him in quite some time and he is a fine fellow.
Maps from the weekend:
Sprint
Middle
Long
Sunday Jul 16, 2017 #
11 AM
Orienteering race 2:16:07 *** 9.04 km (15:03 / km) +22m 14:53 / km
ahr:110 max:137 spiked:2/4c slept:7.0 shoes: 2014 icebugs
Long distance at Spruce Woods Provincial Park, course 6. Well, this was just way too hard for me. They got me right out of the start. Start was along the road with a remote start triangle, but the bag at the remote triangle was down in a hole, and I focused instead on the bag another 50 m down, probably a white or yellow control. Consequently I went up the hill in a clearing parallel to the one I thought I was in. Of course pretty quickly nothing made sense, but I kept soldiering on, still not able to make it match. Eventually I came to a bag in a depression, not expecting it to mean anything, since I thought I was off to the right someplace, but the control code was mine. Lucky break. #2 was fine, well executed, stayed in close contact, spiked it. Then #3 was the longest leg, control in a depression in a clearing in the middle of a large dark green area. Seriously? But remarkably enough I was able to stay in contact until a parallel error late left me 50m or so off to the right. Figured it out and headed west and got it.
#4 was pretty fine work, through some green, stitching together a few little clearings, popping out at the right place. spike. Then came 5. Thought I knew what I was doing, but now it seems I was off to the NE, but just couldn't make anything of it. A lot of wandering, back to the same place again for a while, trying different theories to match it up. After 45 minutes of that I decided I wasn't ever going to figure out where I was, headed out west toward the road and dnf'd in along the road, which took another 40 min from the time I gave up. Tiring.
Map and route
The part where I was off the map was after I had given up and I was walking out to the road through the yellow. I had kind of figured out where I was in my wandering looking for 5 in the wrong place, but not until that evening. Interesting now that I see the track that I took a hard turn R on the way to #3, and was lucky enough to figure out where to go at the end.
#4 was pretty fine work, through some green, stitching together a few little clearings, popping out at the right place. spike. Then came 5. Thought I knew what I was doing, but now it seems I was off to the NE, but just couldn't make anything of it. A lot of wandering, back to the same place again for a while, trying different theories to match it up. After 45 minutes of that I decided I wasn't ever going to figure out where I was, headed out west toward the road and dnf'd in along the road, which took another 40 min from the time I gave up. Tiring.
Map and route
The part where I was off the map was after I had given up and I was walking out to the road through the yellow. I had kind of figured out where I was in my wandering looking for 5 in the wrong place, but not until that evening. Interesting now that I see the track that I took a hard turn R on the way to #3, and was lucky enough to figure out where to go at the end.
C • Hard 6
Saturday Jul 15, 2017 #
11 AM
Orienteering race 45:38 3.36 km (13:34 / km) +2m 13:32 / km
ahr:114 max:150 slept:5.75 shoes: 2014 icebugs
Sprint at Spruce woods provincial park. Way too hard for me. I took 19 minutes to find #1, finding the same wrong control 4 times, relocating back to the start twice. Lots of poison ivy, lots of contours. Green wasn't as bad as it looks, but just generally very hard.
Map and Route
Map and Route
3 PM
Orienteering race 1:54:44 7.61 km (15:05 / km) +53m 14:35 / km
ahr:118 max:142 shoes: 2014 icebugs
More of the same. Two bad controls, with no real hope of relocating. 34 min on #2, 40 on #8. Map is so busy that even fairly large features are pretty impossible to find on the map, even when you are right near them. When it got to 14500 and it seemed like I would go overtime, I went to the finish and backtracked to 10 and 9 in order to find 8, and then back again. Made the round trip in only 9 min. But an interesting place. Hope the Tecnu bailed me out.
Map and Route
Map and Route
C • PI 5
Friday Jul 14, 2017 #
Note
slept:5.25 weight:165.2lbs
Travel day. At least I got out for a dog walk first.
Thursday Jul 13, 2017 #
8 AM
Running 17:17 2.03 km (8:31 / km) +76m 7:10 / km
ahr:137 max:150 slept:6.0 weight:164.8lbs shoes: 2014 gel kayano
dog loop. FDFs out in force. Too lazy to put together a blue hat, but if I were going out for longer I would.
Wednesday Jul 12, 2017 #
5 AM
Gym 1:00:00 [0]
slept:6.0 weight:164.8lbs
Rhonda's morning class, well attended. All the current possibles, plus alumnae Jan and Betsy, all here to see Sheryl off, who leaves Monday for Italia for 3 years.
1 PM
Running 16:09 2.06 km (7:50 / km) +81m 6:33 / km
ahr:145 max:161 shoes: 2014 gel kayano
Another spin around the dog loop.
Tuesday Jul 11, 2017 #
6 AM
Gym 1:00:00 [0]
slept:7.0 weight:164lbs
Easy stuff in the gym with Eric, in deference to recent problems. Stretching, mostly.
4 PM
Running 15:55 2.07 km (7:41 / km) +81m 6:26 / km
ahr:139 max:158 shoes: 2014 gel kayano
1 dog loop, same as yesterday. I told myself if I get under 16, I will be eligible to start trying 2, so maybe next week, if it fits in, as I don't think I'm going to do it this week. No burning sensation in the leg, or very little, but still the strange numb feeling, but mostly only if I lengthen my stride a bit. So no hurry.
Monday Jul 10, 2017 #
5 AM
Gym 50:00 [0]
slept:7.5 weight:165lbs
Rhonda's morning class. Burning sensation in my L leg diminished, say 75% less. Perhaps just calming down itself, but I think mostly because of aggressive lacrosse ball therapy on my butt.
3 PM
Running 17:54 2.03 km (8:50 / km) +73m 7:29 / km
ahr:129 max:145 shoes: 2014 gel kayano
One dog loop. Not remarkable for speed or distance, just for being able to do it at all. No appreciable ill effects, so I seem to be bouncing back from the most recent leg issue.
Sunday Jul 9, 2017 #
1 PM
cycling 1:01:29 [1] 12.4 mi (4:57 / mi)
slept:7.0 weight:165.4lbs
My leg is still pretty troublesome, somewhat difficult to walk, have to be careful about stretching it at all. But a nice day, and thought maybe cycling wouldn't hurt, so I did a short test on the stationary bike and it seemed feasible, so R & I headed to Pleasant Valley and did the little ride out to route 8 and back,slower than ordinary to keep it mellow, and it wasn't so bad.
3 PM
Kayak 35:35 [0] 2.16 mi (16:28 / mi) +43m 15:30 / mi
with Rhonda. Not bad, considering the state of my leg. Relatively minor discomfort.
Saturday Jul 8, 2017 #
Note
slept:7.0 weight:166lbs (rest day)
Leg no better. Gentle slow walking helps. Sitting is anathema.
Friday Jul 7, 2017 #
Note
slept:7.0 weight:164.2lbs (rest day)
New symptom today which has me a bit alarmed: nerve pain along the outer part of the L quad, and some numbness of the skin. The dreaded sciatica. All the back and leg problems I have had, this is the first time with nerve related symptoms. So taking it easy for a while.
Thursday Jul 6, 2017 #
6 AM
Gym 1:00:00 [0]
With Eric in the gym, usual stuff, stretching, core, deadlifts, balance DLs with 110.
10 AM
Hike 38:00 [0] 2.4 mi (15:50 / mi)
shoes: 2014 gel kayano
Around the Ann loop from the house with Rhonda.
6 PM
Hike 38:11 [0] 2.45 mi (15:35 / mi) +383m 10:29 / mi
shoes: 2014 gel kayano
Ann loop again, this time solo.
A most curious GPS route, never correct once in the whole walk, and missed the boat on the total distance, too, which was more like 2.45. It said it had satellites when I started, but sometimes it is just fooling. Usually it gets them eventually. Not this time.
A most curious GPS route, never correct once in the whole walk, and missed the boat on the total distance, too, which was more like 2.45. It said it had satellites when I started, but sometimes it is just fooling. Usually it gets them eventually. Not this time.
Wednesday Jul 5, 2017 #
3 PM
Kayak 45:00 [0] 2.4 mi (18:45 / mi)
slept:7.0 weight:164.6lbs
With Rhonda from Stanclift, neither of us feeling like pushing it. Watch didn't turn off. I find that I often need to watch it turn off. Just pushing the button is not adequate.
Tuesday Jul 4, 2017 #
9 AM
Gym 1:00:00 [0]
slept:6.5 weight:164.6lbs
Good session with Eric, rolling,stretching, core, deadlifts. Back is pretty good this week, quads not so good.
11 AM
Gym 30:00 [1]
circuit workout with Rhonda. Rowed about 5 mins to warm up, then 5 exercises, 10 reps. 3 and a half rounds
Kettlebell cross overs from pushup position
wall sits with medicine ball 10 taps to each side
lat pull downs
GH raises
one arm ring row
Not so hard
Kettlebell cross overs from pushup position
wall sits with medicine ball 10 taps to each side
lat pull downs
GH raises
one arm ring row
Not so hard
3 PM
cycling 1:01:33 12.35 mi (4:59 / mi) +216m 4:44 / mi
ahr:106 max:134
With PG, Gail and Rhonda, around the river and out to Rte 8 and back. And then I had the forbearance to decline the extra piece PG thought up, the trip back to the house.
Monday Jul 3, 2017 #
3 PM
Kayak 59:25 [0] 3.38 mi (17:34 / mi) +34m 17:03 / mi
slept:7.5 weight:165.2lbs
Sunday Jul 2, 2017 #
8 AM
Gym 25:00 [3]
In the gym with Rhonda. A little stretching, etc. Some pullups. 6x10 deadlifts.
9 AM
Hike 43:24 2.5 mi (17:20 / mi) +222m 13:35 / mi
ahr:101 max:133 slept:7.25 weight:165.4lbs
More or less the same neighborhood walk as yesterday. R quad pretty sore. I guess the e-bike outing wasn't as benign as it seemed at the time.
3 PM
cycling (e-bike) 57:58 16.02 mi (3:37 / mi) +433m 3:20 / mi
ahr:116 max:146
Took the e-bike back to Mike, and met Rhonda there since we were having dinner with them. I rode most of the flats with the motor turned off, and Econ was only a slight extra push, but Normal is like a rocket, very nice on the uphills. A fine excursion.
And a fine dinner. Rhonda and Cindy cooperated on making an excellent fish stew.
And a fine dinner. Rhonda and Cindy cooperated on making an excellent fish stew.
Saturday Jul 1, 2017 #
8 AM
cycling (e-bike) 1:14:25 18.11 mi (4:07 / mi) +616m 3:43 / mi
ahr:110 max:153 slept:6.5 weight:164.6lbs
This was quite a successful experiment! I borrowed my friend Mike's Giant e-bike, to test a couple of things: 1) would it make it more enjoyable to ride big hills (like the one up to my house) and 2) would it be easier on my tender R quadriceps, hip flexor, ITB complex. Yes and yes.
The bike has a motor in the crank with modes designated as Econ, Normal or Power (or you can turn it off). I rode most of the ride in Econ, which is a bit easier than riding my own bike. I rode most of the significant hills in Normal, which is quite a substantial boost, and then up home via 219 and the notorious Devil's Elbow. All that went pretty fast, Normal up the hills from PV to the base of the DE, and then Power on the DE. Power is a bit of a boost from Normal, but I think it would have been fine in Normal, too. A little quad stress, but way less than the last time I rode.
I think one of these is in my relatively near future.
Rode with Rhonda from PV, then solo from when we got back to the parking lot and she took the car home. Checking the GPS splits, seems like my fastest riding was on the uphills going back home, and I would have to say that Normal mode flattened those hills out pretty nicely.
The bike has a motor in the crank with modes designated as Econ, Normal or Power (or you can turn it off). I rode most of the ride in Econ, which is a bit easier than riding my own bike. I rode most of the significant hills in Normal, which is quite a substantial boost, and then up home via 219 and the notorious Devil's Elbow. All that went pretty fast, Normal up the hills from PV to the base of the DE, and then Power on the DE. Power is a bit of a boost from Normal, but I think it would have been fine in Normal, too. A little quad stress, but way less than the last time I rode.
I think one of these is in my relatively near future.
Rode with Rhonda from PV, then solo from when we got back to the parking lot and she took the car home. Checking the GPS splits, seems like my fastest riding was on the uphills going back home, and I would have to say that Normal mode flattened those hills out pretty nicely.
1 PM
Kayak 44:22 [0] 2.28 mi (19:29 / mi) +16m 19:04 / mi
On Lake McDonough. Pretty good headwind on the way out, mostly died out by the time we were halfway back.
3 PM
Hike 45:24 2.58 mi (17:37 / mi) +203m 14:09 / mi
ahr:100 max:127 shoes: 2014 gel kayano
What Rhonda calls the Ann loop, from the house. Included one stop to go look at the pond where our old friend Florence used to live. Florence has been dead about 20 years, but still seems familiar to us. Her house is quite old, sat empty for quite a while, and then a somewhat counter-cultural seeming couple moved in for several years, with a kid around Zack's age at the time, and then it was empty for a long time again. Now somebody is doing some substantial remodeling, perhaps inside, but mostly out. Knocked down some old outbuildings, removed a lot of trees and graded an area to the side, where one might expect a garage might sprout, although hard to say. Big excavator on site, bunch of silt fence. Substantial grading going on, and then a ways back, the old pond that Florence kept goldfish in all those years ago. Still a pretty nice little pond.