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Training Log Archive: Charlie

In the 7 days ending Dec 4, 2011:

	activity	#	time	miles		km		+m				load
	Orienteering	3	2:36:40	6.73		10.83		239	16 /	35c	45%	493.9
	Gym	1	50:00									150.0
	Running	1	33:00	3.0	(11:00)	4.83	(6:50)					99.0
	Rowing Machine	1	13:58	1.86	(7:30)	3.0	(4:39)					41.9
	Total	6	4:13:38	11.59		18.66		239	16 /	35c	45%	784.8
	[1-5]	6	4:13:20
averages - sleep:6.3 weight:161.4lbs

1:41

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Sunday Dec 4, 2011 #

Event: WCOC Sessions Woods

8 AM

Orienteering 20:00 [3]
slept:7.0 weight:160.5lbs

putting out controls. Bill had things well in hand.

2 PM

Orienteering 35:00 [3]
shoes: 2011 NB MT101 black

and picking them up at the end. Bill had it well orchestrated, with printed maps for me, him and his son Dave to get our respective parts of the haul. All picked up, sorted and put away in time to leave by 3:30. Nice crowd for the meet and a nice day for running. Particular thanks to Jim and Rich for taking care of registration.

Green - Splits

Saturday Dec 3, 2011 #

Event: NEOC: Cemetery Hill

10 AM

Orienteering 40:43 *** 4.43 km (9:11 / km) +93m 8:19 / km
ahr:144 max:176 spiked:16/18c slept:6.25 weight:161lbs shoes: 2011 NB MT101 black

Long Sprint at Cemetery Hill.

route.

Orienteering 26:36 2.55 km (10:25 / km) +71m 9:09 / km
ahr:140 max:154 shoes: 2011 NB MT101 black

Short Sprint, Cemetery Hill

route.

Orienteering 34:21 *** 3.85 km (8:56 / km) +75m 8:08 / km
ahr:145 max:162 17c shoes: 2011 NB MT101 black

sprint Final, Cemetery Hill. Pretty tired by this one.

route.

6 PM

Note

Stopped by my friend Steve's house to see the 9 point buck that his friend Gerald had shot on my property this afternoon. Steve missed it just before Gerald had his shot. Very handsome animal, everybody quite excited.

Long Sprint - Splits

Final Sprint - Splits

Short Sprint - Splits

Thursday Dec 1, 2011 #

9 AM

Running 33:00 [3] 3.0 mi (11:00 / mi)
slept:5.5 shoes: 2011 NB MT101 black

Boston - out Boylston through Public Garden and Commons to old State House and back. Chilly, nice day. Tired. Didn't leave clients office until 2am.

Wednesday Nov 30, 2011 #

7 AM

Gym 50:00 [3]
slept:6.25 weight:161.5lbs shoes: 2011 Merrell Trail Glove

Workout was supposed to be back squats and rowing. My wrist won't tolerate the bar on my back, though, so I subbed dumbbell front squats with 35# DBs. At least I can log 2100 m of rowing.

Tuesday Nov 29, 2011 #

Note
slept:5.5 weight:162lbs

Another travel day, and a long one. Left the house at 430 am, and not likely to get home until 8. Now it is looking like I may need to be in Boston the rest of the week, which will mean that I may need to set out controls on Saturday for Sunday, instead of participating in all the Northampton fun. Original plan was to take care of all that on Friday.

C • Want some help putting them... 2

Monday Nov 28, 2011 #

6 AM

Rowing Machine 13:58 [3] 3.0 km (4:39 / km)
slept:7.5 weight:162lbs

Travel day today (Boston), so not any time for anything else (and another travel day tomorrow - DC). Rhonda is of a mind for us to do this Concept 2 challenge involving 100K by December 23 or something like that.

C • Don't get hurt.. 2

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