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Training Log Archive: Charlie

In the 7 days ending Oct 9, 2013:

	activity	#	time	miles		km		+m	load
	Orienteering	4	5:14:31	9.61		15.47		465	589.1
	Hike	4	2:58:01	9.14	(19:29)	14.71	(12:06)	389	288.1
	Rowing Machine	6	1:24:00	11.81	(7:07)	19.0	(4:25)		252.0
	Gym	2	1:20:00						170.0
	PT exercises	4	1:08:00						98.0
	Total	19	12:04:32	30.56		49.18		854	1397.2
	[1-5]	19	11:34:25
averages - sleep:6.8 weight:165.8lbs

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Wednesday Oct 9, 2013 #

8 AM

PT exercises 18:00 [1]
slept:7.0 weight:164.8lbs

Day 4 on the back series. Trying to make it a habit. Seems beneficial so far.

1 PM

Orienteering 1:29:53 7.9 km (11:23 / km) +228m 9:57 / km
ahr:137 max:171 shoes: 2011 icebugs

Red course from this weekend's Sessions Woods meet. Good news is that I had a target of 90. Not so good is that my back was hurting from #6 on. A long way to go, I guess. My route. A couple of fish-hooks on #3 and #4 in the clearcut. Even though I could see where I was supposed to be going, I looked down at the footing and got distracted off line. Drifted a bit R on 9 and climbed the cliff, but it wasn't really much of a cliff where I climbed, just steep. Otherwise hitting pretty well, until I went down the wrong and smaller re-entrant before correcting on 17.

Red - Splits

Tuesday Oct 8, 2013 #

7 AM

Hike 25:00 [1] 1.3 mi (19:14 / mi)
shoes: 2012 gel kayanos

dog loop, R&S

11 AM

PT exercises 25:00 [1]

A more extended set of the back series, day 3. Seems very good, so far.

Rowing Machine 21:15 [3] 5.0 km (4:15 / km)
shoes: 2011 NB MT840

Nice piece, a bit of work. I think my fastest so far this year.

C • Stepping up the pace. 6

Monday Oct 7, 2013 #

5 AM

Gym 35:00 [1]
slept:6.5 weight:166.8lbs

7 AM

Gym 45:00 [3]
shoes: 2012 gel kayanos

today was nominally for 1 Rep Max for Deadlift, Military Press, Back Squat.
Rowed 1000 to warm up and then again at the end. Left a lot on the table with the weights - no need to take any chances. So worked up gradually to 165-65-115. R shoulder quite tender.

8 AM

Hike 25:00 [1] 1.3 mi (19:14 / mi)
shoes: 2012 gel kayanos

dog loop with R&S, light rain

9 AM

PT exercises 10:00 [1]

day 2 of back exercises. Went through kind of fast. Take more time with it next time.

10 AM

Hike 1:43:01 5.24 mi (19:40 / mi) +389m 15:59 / mi
ahr:111 max:155 shoes: 2012 gel kayanos

With R&S around the neighborhood, including up Ski Sundown. Lots of hills.

4 PM

Rowing Machine 8:59 [3] 2.0 km (4:30 / km)
shoes: 2011 NB MT840

C • Did you take time to eat today?! 6

Sunday Oct 6, 2013 #

7 AM

PT exercises 15:00 [3]
slept:7.0 weight:166.4lbs

I think a lot about doing my back series I got from Rick Stebbins, but it rarely goes beyond thinking about it. Given that my biggest issue from an athletic and quality of life perspective right now is lower and middle back strength, flexibility and stability, there is no objective reason I shouldn't do these every day, or at least most days. Well, there is the objective reason that they are not any fun to do. Anyway, it has been a long time, and I am working on building some resolve. So today was day 1. Generally it takes 15 minutes to do this, but at least an hour of psyching myself up for it. It's really not that bad.

C • I can SO relate... 5

10 AM

Rowing Machine 23:18 [3] 5.0 km (4:40 / km)
shoes: 2012 gel kayanos

Not bad. L arm is sore, but seems strong enough to take a moderate amount of rowing. Try not to overdo. Also woke up with bothersome right wrist. Rhonda says its the weather. Not sure. No worse for rowing, at least so far. The longer than accustomed distance was a bit irritating to my L glute, but seems like maybe it provides a useful massage for the chronically tight area.

Saturday Oct 5, 2013 #

Event: WCOC - Sessions Woods

Note

Not much of a cold. Started to feel better last night, and mostly gone this morning.

8 AM

Orienteering 43:20 2.11 mi (20:31 / mi) +89m 18:09 / mi
ahr:121 max:150 slept:6.0 weight:166.2lbs shoes: 2012 gel kayanos

Putting out controls before the Sessions meet. A bit of jogging, mostly walking.

2 PM

Orienteering 1:06:18 2.59 mi (25:36 / mi) +148m 21:44 / mi
ahr:120 max:182 shoes: 2012 gel kayanos

And picking up after. Dave Duncan drove me and Bill out to the SW corner. I took an outside loop across the S and up the SE, Bill took a more central path. Dave went back to the start and picked up the north central controls. Pretty efficient. We had them all before 4:30. Meet went well, about 35 participants or so.

Here is the red course map, with my control pickup route superimposed. I got 9, 11-16, plus five others. Bill got 7,8, 10, 17 plus a bunch of green brown, orange, etc. Dave got 1-6 and some WY. All picked up and packed up well inside of 2 hours, including the drive over to the W side.

Friday Oct 4, 2013 #

7 AM

Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.5 weight:165lbs shoes: 2012 gel kayanos

Cold is pretty tough. Congested, feverish, headachy, runny nose. Nothing in my chest so far, so that is good. A backwards dog loop with R&S, striving to unwind a bit from all those clockwise ones we have done.

10 AM

Rowing Machine 13:15 [3] 3.0 km (4:25 / km)
shoes: 2012 gel kayanos

2 PM

Rowing Machine 8:23 [3] 2.0 km (4:12 / km)
shoes: 2012 gel kayanos

Thursday Oct 3, 2013 #

10 AM

Rowing Machine 8:50 [3] 2.0 km (4:25 / km)
slept:8.0 shoes: 2012 gel kayanos

Cold dragging me down a bit. Sore throat, runny nose, headache. Not awful, but a factor.
Splits: 2:21.9, 2:13.2, 2:08.9, 2:06.5.

1 PM

Orienteering 1:55:00 [1]
shoes: 2012 gel kayanos

Putting out controls for Saturday. Almost all walking, a little bit of jogging. Bill and I took separate loops, convened back at the cars.

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