Training Log Archive: CharlieIn the 7 days ending Feb 15, 2014:
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Saturday Feb 15, 2014 #
9 AM
Rowing Machine 9:29 [3] 2.0 km (4:45 / km)
slept:5.5 weight:168.2lbs
This was going to be the first of a couple of pieces, nice and slow, with several fast pickups, but then I got distracted by some things I had to do, so not sure if there will be any more today. Last 10 stroke pickup got down in the low 1:40s.
12 PM
Snowshoe 50:00 [3] 1.3 mi (38:28 / mi)
Dog loop, with Rhonda and Sassy. Breaking trail, very slow, hard. Soft enough that I sink to mid calf, crusty enough that it catches coming out. Next time will be much easier. Sassy is tough. She tries going ahead, but gets frustrated postholing. If she gets behind, she steps on my snowshoes and I took a couple of tumbles. Nice to be out, though.
Friday Feb 14, 2014 #
Note
Flight to TX was canceled, so staying home. Turned out to be a busy day, between plowing and shoveling and trying to finish off a project that has dragged on way too long.
Thursday Feb 13, 2014 #
4 PM
Rowing Machine 23:15 [3] 5.0 km (4:39 / km)
slept:6.5 weight:168.4lbs
Legs a bit tired from squats yesterday, just trying to get through the 5K. A fair amount of snow, seems to be slowing down or stopping. Several trips to plow, shovel. Maybe 10-12" but blowing a lot and poor visibility when I was plowing. Flight for tomorrow was canceled, so we are not going to TX. Just as well. Plenty to do here, and things seem a bit unsettled there right now.
Wednesday Feb 12, 2014 #
7 AM
Gym 1:00:00 [3]
slept:6.25 weight:167.6lbs
I've been hiding out from this for quite a while, but Rhonda had it in mind to go, so I went along. Some warm-up stuff, then 3x3 front squats, but I only used 83#, as I hadn't done any in a good 3 months. Then some front planks, 1 minute on, 1 minute off, with a weight on the back. The rest minutes made all the difference. Ended up with 35#, but more would have been fine, too. Then 3 rounds for time, 5 goblet squats, 20 step ups, 5 goblet squats, 20 hollow rocks. No rush. Pretty sure I finished last. No harm done, which was the main thing!
2 PM
Running 30:29 2.49 mi (12:13 / mi) +145m 10:21 / mi
ahr:139 max:168 shoes: 2012 Hoka Stinsons
With Rhonda, the Ann loop, just around the neighborhood. Feeling slow and cold, but a nice day to be out. No rush.
5 PM
Rowing Machine 22:13 [3] 5.0 km (4:27 / km)
A bit of a struggle. Tired from crossfit, or from the effort yesterday? Hard to say, but trying to maintain concentration.
2:17.9
2:15:2
2:13.6
2:10.8
2:08.7
22:12.8 total
2:17.9
2:15:2
2:13.6
2:10.8
2:08.7
22:12.8 total
Tuesday Feb 11, 2014 #
12 PM
Snowshoe 45:00 [2] 2.0 mi (22:30 / mi)
slept:8.5 weight:166.2lbs
Down to the pond and back, with Rhonda and her friend Laurie. I hustled back ahead of them as I was short on time.
5 PM
Rowing Machine 17:10 [3] 4.0 km (4:18 / km)
Chitown had put up a 1000 time the other day, and that was motivational. 3000 M of warmup, including five sections of 10-12 hard pulls, then a five minute break and then the 1000 attempt. Thought I would start at 1:55, but felt pretty comfortable for a while at 1:52 or so. Started to fade after a bit, and rowed the middle at about a 1:55 pace, then finished at about 1:51 the last minute. Total time 3:46.6. These concept II guys are a tough crowd. Made the 2nd quartile on the heavyweight list, but not by a lot.
Monday Feb 10, 2014 #
11 AM
Rowing Machine 21:35 [3] 5.0 km (4:19 / km)
slept:8.5 weight:167.2lbs
Woke up with the elbow a bit more tender than it has been, and wasn't sure if I would row today. Once I got going for a bit it felt better. Not a real hard effort, but gradually picking up as I went along. Splits:
2:16.9
2:11.0
2:08.2
2:07.4
2:03.9
Total 21:35.1
Checked my PM4 firmware, version 26, so some updating to do.
2:16.9
2:11.0
2:08.2
2:07.4
2:03.9
Total 21:35.1
Checked my PM4 firmware, version 26, so some updating to do.
3 PM
Running 31:03 2.53 mi (12:17 / mi) +149m 10:23 / mi
ahr:142 max:167 shoes: 2012 Hoka Stinsons
Around the neighborhood. Gingerly, favoring a little catch in the L quad that made me stumble a few times. Good to be out, clear, coldish, sparkling.
Snowshoe 39:55 1.41 mi (28:16 / mi) +51m 25:25 / mi
ahr:119 max:139 shoes: Dion 121 snowshoes
Took Sassy out for a dog loop. She was getting a bit stir crazy. Beautiful snow, still deep and soft, mostly untracked.
Sunday Feb 9, 2014 #
11 AM
Snowshoe 1:20:08 2.35 mi (34:06 / mi) +88m 30:33 / mi
ahr:91 max:121 slept:9.0 weight:167.4lbs
Around the backyard with the crossfit girls, Jen, JIllian and Liz, Liz's dog Smitty and Rhonda and Sassy. A fine day, fine snow.
Rhonda with Jillian and Liz.
Sassy having a bath, or something.
Rhonda with Jillian and Liz.
Sassy having a bath, or something.
1 PM
Running 41:15 4.19 mi (9:51 / mi) +33m 9:37 / mi
ahr:151 max:179 shoes: 2012 Hoka Stinsons
From PV with Rhonda, including one loop back for her. Running not comfortable these days. Toe, low back, touch of hamstring.