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Training Log Archive: Charlie

In the 7 days ending Sep 3, 2016:

activity # timemileskm+m
  Gym6 5:35:00
  Running5 1:31:28 7.67(11:55) 12.35(7:24) 462
  Orienteering3 1:04:43 4.45(14:32) 7.16(9:02) 4
  cycling1 38:40 8.99(4:18) 14.46(2:40) 296
  Rowing Machine1 8:55 1.24(7:10) 2.0(4:28)
  Total16 8:58:46 22.36 35.98 762
  [1-5]16 8:57:12
averages - sleep:7.3 weight:158.6lbs

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Saturday Sep 3, 2016 #

5 PM

Orienteering 19:55 intensity: (2 @1) + (2 @2) + (2 @3) + (3 @4) + (19:46 @5) 2.5 km (7:59 / km) +1m 7:58 / km
ahr:206 max:238 slept:8.5 weight:157lbs shoes: 2012 MT101 Black

Corn Maze Classic
6 PM

Orienteering 9:35 intensity: (1 @4) + (9:34 @5) 1.27 km (7:31 / km) +1m 7:29 / km
ahr:211 max:248 shoes: 2012 MT101 Black

Corn maze sprint
8 PM

Orienteering 35:13 intensity: (20:01 @1) + (4:40 @2) + (4:02 @3) + (6:30 @4) 3.39 km (10:23 / km) +2m 10:21 / km
ahr:132 max:204 shoes: 2012 MT101 Black

Corn maze night-O. Skipped 1, 11 and 26

Friday Sep 2, 2016 #

5 AM

Gym 1:00:00 [3]
slept:7.5 weight:159.6lbs

Rhonda's morning class
10 AM

Running 14:09 [4] 2.07 km (6:50 / km) +84m 5:41 / km
shoes: 2011 Merrell Trail Glove

1 dog loop, running a bit faster than I can sustain right now for 2, and not planning on two today because of CM tapering. So pretty successful.

Thursday Sep 1, 2016 #

6 AM

Gym 1:00:00 [1]
slept:5.0 weight:160lbs

With Eric in the gym. Not a good sleeping night.
7 AM

Running 16:26 [3] 2.21 km (7:26 / km) +92m 6:09 / km
shoes: 2011 Merrell Trail Glove

1 loop plus a little. Not bad.

Wednesday Aug 31, 2016 #

5 AM

Gym 1:00:00 [1]
slept:7.0 weight:158.4lbs

Rhonda's morning class

Tuesday Aug 30, 2016 #

6 AM

Gym 1:00:00 [3]
slept:7.25 weight:157.4lbs

working out with Eric, stretching, core, some squats. Little by little.
10 AM

Running 15:42 [3] 2.02 km (7:46 / km) +71m 6:36 / km
shoes: 2011 Merrell Trail Glove

1 dog loop. Legs a bit tired, no reason to push or to extend. Just get them moving. I've been doing a lot of walking lately, too.

Monday Aug 29, 2016 #

5 AM

Gym 50:00 [3]
slept:8.0 weight:160lbs

Rhonda's morning class
10 AM

Running 31:33 [3] 4.06 km (7:46 / km) +157m 6:31 / km
shoes: 2011 Merrell Trail Glove

Not as fast as Saturday, but felt pretty good. A successful outing.
11 AM

cycling 38:40 intensity: (1:34 @0) + (1:43 @1) + (13:43 @2) + (12:02 @3) + (6:35 @4) + (3:03 @5) 8.99 mi (4:18 / mi) +296m 3:54 / mi
ahr:135 max:194

over to meet Rhonda in Pleasant Valley, where she was walking. Probably best to keep my outings short for a while. Back felt really good until about the last 3 minutes, so good I was just about done.

Sunday Aug 28, 2016 #

8 AM

Gym 45:00 [3]
slept:8.0 weight:157.8lbs

More core exercises and stretchin
9 AM

Rowing Machine 8:55 [3] 2.0 km (4:28 / km)

back not happy today
12 PM

Running 13:38 [3] 1.23 mi (11:04 / mi) +58m 9:39 / mi
shoes: 2011 Merrell Trail Glove

3 loops around the so-called hospital loop on a 5 minute clock. Feeling a bit stiff today, so didn't want to push it.

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