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Training Log Archive: Charlie

In the 7 days ending Mar 10, 2012:

	activity	#	time	miles		km		+m	load
	Rowing Machine	6	2:12:17	18.64	(7:06)	30.0	(4:25)		396.9
	Gym	3	2:10:00						390.0
	Orienteering	1	46:48	2.82	(16:36)	4.54	(10:19)	107	152.6
	cycling	1	40:18	8.6	(4:41)	13.84	(2:55)		120.9
	Snowshoe	1	40:00	1.3	(30:46)	2.09	(19:07)		120.0
	Running	1	20:57	1.69	(12:26)	2.71	(7:43)	47	63.0
	Total	13	6:50:20	33.05		53.18		154	1243.4
	[1-5]	13	6:50:05
averages - sleep:7.2 weight:161.4lbs

1:47

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Saturday Mar 10, 2012 #

Event: Birkhead Wilderness Classic (US Classic Champs)

12 PM

Orienteering 46:48 4.54 km (10:19 / km) +107m 9:13 / km
ahr:144 max:173 slept:7.0 weight:160.5lbs shoes: 2011 NB MT101 black

Brown day 1 at Uwharrie State Forest in Asheboro NC. A reasonably good run, until my hamstring gave a pop at #11. Stumbled and walked in from there.

Lots of icing and a nice nap at the hotel.

Here is the Saturday Brown course, and here is the course with my route .

Brown Day 1 - Splits

Friday Mar 9, 2012 #

6 AM

Rowing Machine 23:18 [3] 5.0 km (4:40 / km)
slept:7.0 weight:160lbs shoes: 2011 NB MT101 black

Good to have 2 days off coming up. This was a struggle today.

Thursday Mar 8, 2012 #

8 AM

Rowing Machine 21:20 [3] 5.0 km (4:16 / km)
slept:8.0 weight:160.5lbs shoes: 2011 NB MT101 black

Keeping pace with March madness.

4 PM

Running 20:57 1.69 mi (12:26 / mi) +47m 11:26 / mi
ahr:139 max:178 shoes: 2011 icebugs

Not too spunky. Just noodling around with Sassy.

Wednesday Mar 7, 2012 #

7 AM

Gym 45:00 [3]
slept:5.5 weight:162.5lbs shoes: 2011 NB MT101 black

Deadlifts, easy week 5x95, 5x115, 5x140. Then 21-15-9 situps and bumper burpees with 25 lb bumper.

9 AM

Note
slept:1.0

Nap. Pretty tired after a late night (for me) at the open space commission meeting, and the usual 3:15 waking up. Got about an hour before the phone rang, which was a big improvement

C • Will you sleep later in Georgia? 4

2 PM

cycling 40:18 [3] 8.6 mi (4:41 / mi)

one lap around the river from PV with Rhonda. Nice day. First time on a bike since the fateful incident of August 3 last year. L knee protested mightily on the uphills, otherwise a fine thing to do.

4 PM

Rowing Machine 22:29 [3] 5.0 km (4:30 / km)
shoes: 2011 NB MT101 black

Keeping up with March madness, as I know I'll miss a few days. This was really hard today. Not feeling particularly spunky.

Tuesday Mar 6, 2012 #

6 AM

Rowing Machine 21:58 [3] 5.0 km (4:24 / km)
slept:7.25 weight:162lbs shoes: 2011 NB MT101 black

21:57.6. chitown got me again today. He is definitely on his game. Six days down, 19 to go.

Thinking about his good advice for getting a good night's sleep, up in bed just before 8, but I woke at 3:15. Screeching tinnitus, a dog licking her bed, and the moon reflecting off the mirror right in my face were too much to take. Covers over my head helped with the moon and the dog, but the tinnitus just gets louder, so gave it up about 20 til 4.

9 AM

Note

Massage with Heather. Very fine. Lots to work on.

4 PM

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

Short workout, very packed class. 10-9-8-7-6-5-4-3-2-1, then back up to 10 again. Swinging a 35 lb dumbbell like a KB and 35 lb goblet squats. 10:28.

Monday Mar 5, 2012 #

7 AM

Gym 50:00 [3]
slept:6.5 weight:161.5lbs shoes: 2011 NB MT101 black

First time back in a week, mostly to rest sore legs. I told Jen the coach I was in the Crossfit protection program for the week. Luckily for me, a fairly benign workout today. First "Annie" 50-40-30-20-10 of jumprope double unders (or twice the number for single unders, which is what I can do) and situps. I was behind a few folks on the jumprope, but way ahead of them on situps (except Rhonda). 9:01 for that. Rhonda and I ended up way ahead of the crowd.

Then 3 x 5 back squats at 55-69-81, and 3x5 push press at 45-50-60. Back squats hurt my knee, which was a disappointment.

9 AM

Rowing Machine 22:24 [3] 5.0 km (4:29 / km)
shoes: 2011 NB MT101 black

22:23.6 - 5 days in for March Madness.

Sunday Mar 4, 2012 #

7 AM

Snowshoe 40:00 [3] 1.3 mi (30:46 / mi)
slept:8.0 weight:162.5lbs shoes: Dion 121 snowshoes

dog loop. snow a bit crunchy and potentially slick after melting yesterday and freezing overnight, so we took the snowshoes.

9 AM

Rowing Machine 20:48 [3] 5.0 km (4:10 / km)
shoes: 2011 NB MT101 black

I saw chitown's time for this morning and thought I would aim for it. I started out at that pace, but felt good enough so picked up a bit until I thought I could aim for sub 20:50 in the last 500 or so.

Splits:

2:07.6
2:05.9
2:05.1
2:04.6
2:00.3

Total 20:47.5. 2 seconds better than the best I have posted this year on Jan 5, and enough to move me up 5 places in this crowded section of the lightweight over-60 standings to 45th out of 116

C • Nice! 4

12 PM

Note

Nice stroll to Ellen's Pond and to the Big Down Marsh with my neighbor Steve, his son Joe, and Steve's friends Bob and Don (brothers) who have agreed to try to trap my beavers. A pleasant afternoon, but the beavers weren't showing themselves, so not sure these guys will be able to get them before the end of the season on March 31. Rhonda and Sassy were along as well. Bob and Don will be coming on Saturday to set traps.

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