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Training Log Archive: Charlie

In the 7 days ending Nov 8, 2014:

	activity	#	time	miles		km		+m	load
	Gym	6	4:15:00						765.0
	Hike	2	2:45:52	7.81	(21:14)	12.58	(13:11)	387	197.8
	Orienteering	3	1:32:26	6.52	(14:11)	10.49	(8:49)	155	317.5
	Running	1	32:45	2.55	(12:50)	4.11	(7:59)	100	101.3
	Rowing Machine	2	31:02	4.35	(7:08)	7.0	(4:26)		93.1
	Total	14	9:37:05	21.23		34.17		642	1474.7
	[1-5]	14	9:36:51
averages - sleep:6.8 weight:161.8lbs

2:26

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Saturday Nov 8, 2014 #

Event: NEOC: 2014 Troll Cup

11 AM

Orienteering race 52:26 2.79 mi (18:48 / mi) +42m 17:58 / mi
ahr:136 max:168 slept:7.0 weight:162.8lbs shoes: 2014 icebugs

Brown course at NEOC A meet. Mostly did well, but lost a lot of time at 2, 8 and 9. Some strange drafting at 8 and 9, and control circle at 9 was on a reentrant instead of the described spur. Not sure what the bag was on. Not on the spur I found.

Map and route Explains a lot, I think.

C • reentrant v. spur 2

Brown - Splits

Friday Nov 7, 2014 #

5 AM

Gym 1:00:00 [3]
slept:6.75 weight:161.4lbs

Rhonda's morning class. My back is really acting up.

1 PM

Hike 1:26:43 4.12 mi (21:03 / mi) +126m 19:13 / mi
ahr:96 max:128 shoes: 2011 NB MT840

Family outing with Zack, Rhonda and Sassy. Sassy probably put in about 3-4 times the mileage. Taking her to a new place is a completely different experience from taking her around her usual haunts. First time here for R&S, neither of whom is likely ever to try this on a mt bike.

Thursday Nov 6, 2014 #

5 PM

Gym 30:00 [3]
slept:7.25 weight:160.2lbs

Wednesday Nov 5, 2014 #

5 AM

Gym 45:00 [3]
slept:6.0 weight:163lbs

Rhonda's morning class, but lightly attended after last night's yoga-girl movie night.

8 AM

Gym 30:00 [3]

usual exercises

12 PM

Rowing Machine 22:09 [3] 5.0 km (4:26 / km)

First 5K of the season. Not too bad. Keeping the cadence slow - average was 23; 22 for last 1000.

4 PM

Running 32:45 2.55 mi (12:50 / mi) +100m 11:27 / mi
ahr:139 max:158 shoes: 2011 NB MT840

With Sassy. Not much spunk.

Tuesday Nov 4, 2014 #

8 AM

Hike 1:19:09 3.69 mi (21:26 / mi) +261m 17:34 / mi
ahr:106 max:139 slept:6.75 shoes: 2011 NB MT840

With Rhonda and Sassy, checking out the new Eagle Scout trail on the town open space Cannon property. Very nice. I did a little maintenance on the Garmin which worked out well, washed the chest strap which improved the HR monitoring, and ditched all the old workouts, which improved the downloading.

12 PM

Gym 30:00 [3]

1 PM

Rowing Machine 8:53 [3] 2.0 km (4:27 / km)

Striving for a slow cadence, averaged 17. Don't know that I've gone that low before. Hard, different.

C • Cadence 4

Monday Nov 3, 2014 #

5 AM

Gym 1:00:00 [3]
slept:7.5 weight:161.6lbs

Rhonda's morning class.

Sunday Nov 2, 2014 #

Event: WCOC Bethel Schools Sprint

9 AM

Orienteering race 15:14 2.06 km (7:24 / km) +37m 6:48 / km
ahr:164 max:212 slept:6.5 weight:161.6lbs shoes: 2011 NB MT840

Sprint A at Bethel schools. Very blustery, sometimes hard to hold the bag still enough to punch.

10 AM

Orienteering 14:43 2.27 km (6:29 / km) +47m 5:53 / km
ahr:152 max:176 shoes: 2011 NB MT840

Sprint B. Almost caught Rhonda, who started B when I was starting A.

Orienteering race 10:03 1.67 km (6:00 / km) +30m 5:31 / km
ahr:143 max:166 shoes: 2011 NB MT840

Sprint C.

2 PM

Note

Set a PR today of sorts, got away from the o-meet at 10:50 after running the three sprints. We had to get home early to get ready for the memorial service this afternoon for my very good friend Art Sweeton, who died a few weeks ago at 101. While he will certainly be missed, one can't complain too much about losing a friend at that age.

C • Art 2

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