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Training Log Archive: Charlie

In the 31 days ending Dec 31, 2018:

activity # timemileskm+mload
  Hike23 30:04:53 96.96(18:37) 156.05(11:34) 17003035.7
  Gym29 10:27:001881.0
  cycling3 2:55:54 28.39(6:12) 45.69(3:51) 558319.1
  Running5 1:40:59 8.26(12:14) 13.29(7:36) 309345.2
  Orienteering1 40:27 2.33(17:22) 3.75(10:47) 9785.3
  Rowing Machine1 9:30 1.24(7:39) 2.0(4:45)28.5
  Total58 45:58:43 137.19 220.78 26645694.8
  [1-5]58 43:57:10
averages - sleep:7.1 weight:164.2lbs

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Monday Dec 31, 2018 #

8 AM

Gym (Yoga) 19:00 [3]
slept:6.0 weight:164.4lbs

Hike 1:08:48 intensity: (38:05 @0) + (26:57 @1) + (1:57 @2) + (1:49 @3) 3.75 mi (18:20 / mi) +91m 17:03 / mi
ahr:81 max:127

6 PM

Note

Had a nice chat with our friend Jason, who parks by the barn when he is hunting on our neighbor's property, or when he is checking his bobcat traps. He is working on his PhD, studying bobcats, taking some biometric samples, collaring and tracking them. Pretty interesting stuff.

Sunday Dec 30, 2018 #

9 AM

Gym (Yoga) 19:00 [3]
slept:7.5 weight:165.2lbs

Running 16:12 intensity: (6 @0) + (9 @1) + (34 @2) + (9:00 @3) + (6:17 @4) + (6 @5) 2.11 km (7:41 / km) +74m 6:32 / km
ahr:141 max:163

A little cooler today.

Saturday Dec 29, 2018 #

8 AM

Gym (Yoga) 19:00 [3]

9 AM

Hike 2:23:08 intensity: (1:45 @0) + (2:00:30 @1) + (13:44 @2) + (6:44 @3) + (25 @4) 9.98 km (14:21 / km) +201m 13:02 / km
ahr:104 max:149 slept:6.0 weight:162.8lbs

Adventurous outing discovering a large network of wide, well-maintained woods roads, and then going bushwhacking through mountain laurel thickets past giant boulders and finally finding a stream to lead us back toward the lake. Quite satisfactory.

Friday Dec 28, 2018 #

11 AM

Gym (Yoga) 19:00 [3]
slept:8.0 weight:162.2lbs

3 PM

Running 15:59 intensity: (12 @0) + (7 @1) + (1:23 @2) + (6:36 @3) + (7:33 @4) + (8 @5) 2.01 km (7:57 / km) +71m 6:45 / km
ahr:142 max:162 shoes: 2011 icebugs

I thought 17 was a reasonable time to shoot for, surprised to do this much better. Evidence that it is time to start running more regularly, at least until countervailing evidence appears.

Rowing Machine 9:30 [3] 2.0 km (4:45 / km)

Hadn't done this in quite a while, after having hip flexor pain the last time about six weeks or so ago. Then I put the rowing machine up when we had a houseful at Thanksgiving so we could use the space for a bed. Now it is back out. Tried to be gentle. Still some R hip flexor discomfort. Forearms feel a bit vulnerable. I'll take it quite slowly.

Thursday Dec 27, 2018 #

11 AM

Gym (Yoga) 19:00 [3]
slept:8.0 weight:162.8lbs

I continue to be quite pleased with this. Rhonda has been doing it with me pretty much every day, and remarked today that this is the first time in a long time that her back hasn't hurt. On reflection, I think my back is better than it has been any time since at least 2012. Pretty fine.
C • Yoga 5
2 PM

Hike 1:15:00 [3] 4.4 mi (17:03 / mi)

at the lake with my usual companions

Wednesday Dec 26, 2018 #

9 AM

Gym (Yoga) 19:00 [3]

2 PM

Hike 1:35:33 intensity: (14:41 @0) + (21:59 @1) + (26:32 @2) + (12:28 @3) + (12:57 @4) + (6:56 @5) 4.9 mi (19:30 / mi) +154m 17:46 / mi
ahr:117 max:170

At the lake, a brief visit with Mike and Cindy, Lindsay and Elsa. Down to the logged area and we took an excursion up the hill on a rather well developed logging road that seems to follow more or less the path of a former single track trail through the former forest. A little hard to be sure, but then we just turned back.

Running (Dog loop) 18:46 intensity: (37 @1) + (7:20 @2) + (9:14 @3) + (1:35 @4) 2.12 km (8:50 / km) +69m 7:36 / km
ahr:130 max:154 slept:7.0 weight:163.8lbs shoes: 2011 icebugs

Almost dark.

Tuesday Dec 25, 2018 #

10 AM

cycling (Light blue bike) 1:35:09 intensity: (1:05 @0) + (20:26 @1) + (56:03 @2) + (16:42 @3) + (47 @4) + (6 @5) 11.47 mi (8:18 / mi) +213m 7:51 / mi
ahr:117 max:166 slept:5.25 weight:164.2lbs

Very pleasant off-road tour with PG, surveying the logging, enjoying views along the lake and then the river and back.

Monday Dec 24, 2018 #

8 AM

Gym (Yoga) 19:00 [3]
slept:8.5 weight:162.8lbs

Sunday Dec 23, 2018 #

9 AM

Running 19:13 intensity: (24 @1) + (3:50 @2) + (10:12 @3) + (4:47 @4) 1.28 mi (15:01 / mi) +62m 13:03 / mi
ahr:137 max:155 slept:7.0 weight:164lbs

Tried to take the dog but she wasn’t interested.
10 AM

Gym (Yoga) 19:00 [3]

12 PM

Hike 1:37:51 intensity: (9 @0) + (3:17 @1) + (35:35 @2) + (31:48 @3) + (18:45 @4) + (8:17 @5) 5.15 mi (18:59 / mi) +121m 17:42 / mi
ahr:136 max:184

Saturday Dec 22, 2018 #

9 AM

Running 30:49 intensity: (13 @0) + (8 @1) + (6 @2) + (1:27 @3) + (18:40 @4) + (10:15 @5) 3.1 mi (9:56 / mi) +32m 9:38 / mi
ahr:156 max:195 slept:7.0 weight:166.6lbs shoes: 2017 Gray Gel Kayanos

Nice enough weather and no other plans in the way, so off to Forest Park for the 5K. I thought I hadn't been there in a few years, but a log check reveals that I was there in January. George was not going, so I was fortunate enough to have the company of Lyn for the ride up (but not for the race, as she was out of sight almost immediately). At one point I wasn't hearing anybody behind and looked back to see a few stragglers far back, not sure if they were even in the race. I didn't have the wind for this, but I wasn't pushing. A rather mild complaint from my R hip flexor, but tolerable. So generally successful, and maybe I'll go again.

Results
C • Nicely done. I haven't bee... 4
1 PM

Hike 1:00:25 intensity: (18 @0) + (8:07 @1) + (40:17 @2) + (7:36 @3) + (2:39 @4) + (1:28 @5) 3.35 mi (18:02 / mi) +77m 16:50 / mi
ahr:120 max:175

At Lake McD. Ran into a guy with a shovel and a metal detector. He had been going along the lake shore since 8am, showed off a full handful of coins, a few buttons, and what he said was a musket ball. Much cooler and windier than this morning.
4 PM

Gym (Yoga) 19:00 [3]

Friday Dec 21, 2018 #

8 AM

Gym (Yoga) 19:00 [3]
slept:7.0 weight:165.2lbs

Thursday Dec 20, 2018 #

9 AM

Hike 1:20:53 intensity: (21 @0) + (1:13:51 @1) + (6:00 @2) + (41 @3) 4.85 mi (16:41 / mi) +120m 15:29 / mi
ahr:99 max:124 slept:6.75 weight:164.2lbs

Still not all that much progress on taking the logs out at Lake McD. When they started this operation in August, it was advertised as 4-6 weeks, but it has certainly dragged on. They have clear cut quite a large area, roughly 1.5 miles long by about 300m. My hip is much happier back on dirt trails.
3 PM

Note

Got to visit the ophthalmologist this afternoon to get generally evaluated for cataract surgery. A successful outing, I guess, although the heaviest application of pupil dilating drops I've encountered so far in my young life. Resolved a question I had. I was aware that there is such a thing as multi-focal length replacement lenses, and from what I had read they didn't sound very appealing. He said I wasn't a candidate for them, particularly because they only put them in in pairs, and I am only getting one lens, but also because there are a number of potential problems with them. So I ended up not being sure why someone might want them, but I don't have to think about it. The opacity of my right eye is level 2, whatever that means. Surgery is scheduled for January 30.
C • Best of luck with the surgery 4
6 PM

Note



A couple of rascals evicted from the Big Down Marsh by my friend Jason this evening. He is doing a PhD project studying bobcats, and he uses the meat from guys like these to bait his bobcat livetraps.
C • Nice beaver! 4
8 PM

Gym (Yoga) 19:00 [3]

I don't always record this, but I haven't missed a day since I started with it around November 1, and I am pretty pleased with the results.

Wednesday Dec 19, 2018 #

7 PM

Gym (Yoga) 19:00 [3]
slept:6.25 weight:164.4lbs

Back from our travels. Interesting enough, my hip an side are about 90% improved just not walking on TX concrete. I can walk on the trails around here almost pain-free.

Tuesday Dec 18, 2018 #

7 AM

Gym (Yoga) 19:00 [3]
slept:7.75

10 AM

Hike 51:31 intensity: (1:24 @1) + (46:56 @2) + (3:01 @3) + (10 @4) 2.77 mi (18:36 / mi) +1m 18:34 / mi
ahr:116 max:154

Still pretty tender.

Monday Dec 17, 2018 #

12 PM

Hike 1:34:05 intensity: (16 @0) + (1:33:19 @1) + (28 @2) + (2 @3) 5.05 mi (18:38 / mi)
ahr:96 max:114 slept:8.0

Hip, etc. still quite sore. Lots of drama here.
C • Oh dear (on both parts of y... 2

Sunday Dec 16, 2018 #

11 AM

Hike 1:37:20 intensity: (5:53 @0) + (1:25:40 @1) + (3:18 @2) + (2:29 @3) 5.07 mi (19:12 / mi) +1m 19:11 / mi
ahr:93 max:132 slept:6.5

Moving slower today. Hip flexor and QL, ITB. All on R side.

Not at all trying hard, but we see some birds on these outings. Snowy egrets, little blue herons, double crested cormorants (lots), coots (also lots). Plenty of ducks, but just mallards and muscovies. Some gulls a bit farther away, harder to id without binoculars.

Saturday Dec 15, 2018 #

1 PM

Hike 1:26:04 intensity: (20 @0) + (1:23:55 @1) + (1:47 @2) + (2 @3) 5.41 mi (15:54 / mi) +3m 15:53 / mi
ahr:96 max:129 slept:8.0

Out with Rhonda and Chris again, after big family powwow over the care of Rhonda’s stepfather.

Friday Dec 14, 2018 #

7 AM

Hike 1:24:00 intensity: (35:23 @0) + (45:20 @1) + (2:00 @2) + (1:17 @3) 5.16 mi (16:17 / mi) +14m 16:09 / mi
ahr:87 max:118 slept:7.25

With Rhonda and Chris, including a trip out the peninsula trail, new since I was here last. Blustery this morning. Very cold for the locals. Not so bad for us.
12 PM

Gym (Yoga) 25:00 [3]

Usual routine, plus added in a bunch of band stretches.

Thursday Dec 13, 2018 #

6 AM

Gym (Yoga) 19:00 [3]
slept:7.0 weight:163.6lbs

Usual routine. Travel day, on our way to TX.
5 PM

Hike 42:54 intensity: (5 @0) + (19:12 @1) + (21:20 @2) + (2:17 @3) 2.83 mi (15:08 / mi)
ahr:108 max:123

Wednesday Dec 12, 2018 #

5 AM

Gym 50:00 [3]
slept:7.0 weight:163.8lbs

Most of Rhonda’s morning class
7 AM

Hike 1:07:39 intensity: (4:18 @0) + (29:43 @1) + (17:09 @2) + (7:04 @3) + (5:30 @4) + (3:55 @5) 3.86 mi (17:32 / mi) +92m 16:19 / mi
ahr:113 max:166

Sassy found herself a headless bunny, fairly fresh. Don’t have any idea why someone went to the trouble of ripping the head off it and then just left the body for someone else to get. Anyway, she was pretty pleased, trotting along with it in her mouth, but Rhonda advised her to drop it and, somewhat reluctantly, she did. For a while she kept looking like she was thinking of bolting back to retrieve it, but then she seemed to have forgotten about it.
11 AM

Gym (Yoga) 19:00 [3]

12 PM

cycling (e-bike) 39:43 intensity: (36 @0) + (20:58 @1) + (16:43 @2) + (1:26 @3) 8.64 mi (4:36 / mi) +62m 4:30 / mi
ahr:108 max:134

Not too cold, but this was all I could talk Rhonda into, and it was cold enough that this seemed like it took a long time, although objectively it certainly wasn’t.
C • colder on an ebike 2

Tuesday Dec 11, 2018 #

9 AM

Gym (Yoga) 19:00 [3]
slept:8.5 weight:163.2lbs

11 AM

Hike 1:18:32 intensity: (11:41 @0) + (43:52 @1) + (4:42 @2) + (4:13 @3) + (3:47 @4) + (10:17 @5) 3.98 mi (19:44 / mi) +91m 18:25 / mi
ahr:108 max:177

Monday Dec 10, 2018 #

7 AM

Gym (Yoga) 19:00 [3]

9 AM

Hike 1:01:32 intensity: (26 @0) + (29 @1) + (49:01 @2) + (11:08 @3) + (22 @4) + (6 @5) 3.82 mi (16:06 / mi) +92m 14:59 / mi
ahr:124 max:173 slept:7.0 weight:165.2lbs

Sunday Dec 9, 2018 #

8 AM

Gym (Yoga) 19:00 [3]
slept:6.5 weight:164.6lbs

C • Seconds? 4
12 PM

Hike 1:08:33 intensity: (23 @0) + (21:11 @1) + (34:52 @2) + (8:59 @3) + (3:08 @4) 3.82 mi (17:56 / mi) +80m 16:51 / mi
ahr:112 max:151

Saturday Dec 8, 2018 #

11 AM

Hike 1:44:14 intensity: (5 @0) + (1:51 @1) + (1:12:20 @2) + (23:10 @3) + (5:19 @4) + (1:29 @5) 5.98 mi (17:26 / mi) +127m 16:21 / mi
ahr:126 max:176 slept:7.0 weight:164.6lbs

Friday Dec 7, 2018 #

5 AM

Gym 45:00 [3]
slept:6.75 weight:164lbs

Most of Rhonda's morning class.
7 AM

Gym (Yoga) 19:00 [3]

The usual routine. Very favorable.
1 PM

cycling (e-bike) 41:02 intensity: (1:37 @0) + (16:05 @1) + (13:56 @2) + (7:48 @3) + (1:10 @4) + (26 @5) 8.28 mi (4:57 / mi) +282m 4:29 / mi
ahr:113 max:177

Home from the bike shop with the new toys. Plenty cold, but a lot easier coming up hill with these.

Thursday Dec 6, 2018 #

8 AM

Hike 1:18:43 intensity: (1:25 @0) + (1:05:06 @1) + (9:13 @2) + (2:57 @3) + (2 @4) 4.85 mi (16:14 / mi) +106m 15:12 / mi
ahr:101 max:145 slept:9.0 weight:163.6lbs

Went a bit further today, admiring the large swath of clearcut along the west side of the lake. They are starting to take logs out, although the trucks were not in evidence today.
10 AM

Gym (Yoga) 19:00 [3]

3 PM

Gym 30:00 [3]

Bench presses, 4x8 at 75 and 85#; deadlifts, sets of 10, last set at 115, felt easy. One leg standups, just one set of 10 on each side. These are good.

Wednesday Dec 5, 2018 #

7 AM

Hike 59:51 intensity: (4 @0) + (12:56 @1) + (23:06 @2) + (22:09 @3) + (23 @4) + (1:13 @5) 3.71 mi (16:08 / mi) +77m 15:09 / mi
ahr:121 max:190 slept:6.5 weight:164.2lbs

With Rhonda and the dog at the lake. They had a log truck coming in, and the piles are starting to go down. Pretty cold this morning, a fair amount colder than at home.
10 AM

Gym (yoga) 19:00 [3]

3 PM

Gym (yoga) 19:00 [3]

second time today

Tuesday Dec 4, 2018 #

10 AM

Gym (yoga) 19:00 [3]
slept:5.25 weight:164.2lbs

2 PM

Hike 1:05:32 intensity: (10 @0) + (1:23 @1) + (1:01:16 @2) + (2:43 @3) 3.7 mi (17:43 / mi) +68m 16:45 / mi
ahr:114 max:133

at the lake with R&S

Monday Dec 3, 2018 #

9 AM

Gym 20:00 [3]

Yoga with R
11 AM

Hike 1:05:38 intensity: (15 @0) + (8:35 @1) + (41:54 @2) + (12:48 @3) + (2:06 @4) 2.17 mi (30:15 / mi) +85m 26:58 / mi
ahr:117 max:156 slept:7.75 weight:163.8lbs

Picking up controls, with R&S.

Sunday Dec 2, 2018 #

7 AM

Gym 20:00 [3]

Introduced the overnight crowd to my yoga routine. Rhonda, Rick, Susie, Glen, Janet, Barb, Dave.

A nice outing before breakfast, breakfast being mostly Barb's fine cinnamon rolls, as much fun to see her making them as it was to eat them, and fruit from Peter.
1 PM

Orienteering 40:27 intensity: (3 @0) + (10:38 @1) + (15:31 @2) + (13:23 @3) + (52 @4) 3.75 km (10:47 / km) +97m 9:33 / km
ahr:120 max:151 slept:6.75 weight:166.2lbs shoes: 2011 icebugs

A spin around the Rhino course. Not raining too much, but plenty wet out. I was getting a little wobbly by the end, but generally a very satisfactory outing. I'll wait to pick up the controls until it gets a little drier.

Saturday Dec 1, 2018 #

Event: WCOC RHINO at Ratlum Mountain
 
8 AM

Hike 1:17:07 intensity: (1:38 @0) + (39:15 @1) + (19:40 @2) + (16:33 @3) + (1 @4) 3.49 km (22:05 / km) +101m 19:18 / km
ahr:110 max:145 slept:6.0 weight:165.2lbs shoes: 2011 icebugs

putting out most of the controls, with R&S

RHINO - Splits

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