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Training Log Archive: Charlie

In the 7 days ending Nov 5, 2016:

activity # timemileskm+m
  Gym4 4:00:00
  Orienteering2 1:54:13 7.12(16:02) 11.46(9:58) 32010 /13c76%
  Running2 1:12:06 4.98(14:28) 8.02(8:59) 304
  cycling1 1:07:06 13.69(4:54) 22.03(3:03) 245
  Total9 8:13:25 25.79 41.51 86910 /13c76%
  [1-5]9 7:59:39
averages - sleep:7.2 weight:161.7lbs

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Saturday Nov 5, 2016 #

10 AM

Orienteering 1:19:09 intensity: (5:54 @0) + (1:58 @1) + (12:38 @2) + (21:21 @3) + (15:12 @4) + (22:06 @5) *** 7.36 km (10:45 / km) +167m 9:39 / km
ahr:147 max:211 spiked:10/13c slept:7.5 weight:161.2lbs shoes: 2014 icebugs

Gay City red course. Nice course by Jim and Rich. Good conditions and really open woods. Started a bit poorly, thinking I would just see #1 and getting sucked off to the left by the vision of the larger hill across the trail. Then mostly fine 2-5, spent a bit of time N of 6 looking at the under-sized rocks in the area before spying the right one, and a bit of time N of 7, but not as far N as Clint was. He caught me up (for the second time) there and showed me a clean pair of heels. Alone from there, and no more navigational issues, but physically struggling to move and sore in the back, strangely enough mostly on the left this time. Still a lot of work to do if I am ever to run normally again. Saw Nellie well off to my R before #12. Not sure what he was up to. Given the current fitness level, seems unlikely I could have been more than 5 minutes faster no matter how well I navigated.

Map and route

Friday Nov 4, 2016 #

3 PM

cycling 1:07:06 intensity: (5:18 @0) + (9:26 @1) + (38:50 @2) + (9:01 @3) + (3:52 @4) + (39 @5) 13.69 mi (4:54 / mi) +245m 4:39 / mi
ahr:117 max:172 slept:7.25 weight:161lbs

Loop from PV. Nice day, but cooling off and sun very low in the sky by 4. It will be worse next week! It would be smart to get out earlier in the day, but lucky to get out at all.

Thursday Nov 3, 2016 #

7 AM

Gym 1:00:00 [1]
slept:7.0 weight:162.4lbs

working out with Eric. Pretty good session. More squats and shoulder exercises, and generally felt better than average today.
4 PM

Orienteering 35:04 [3] 2.55 mi (13:45 / mi) +153m 11:35 / mi
shoes: 2011 Merrell Trail Glove

Better than yesterday, consistent with feeling a bit looser.

Signed up for the MOC tour in Italy in March this morning, with a very favorable airline ticket. So that is a little motivation to get out and try to shuffle a bit more.

Wednesday Nov 2, 2016 #

1 PM

Running 37:24 intensity: (1:21 @0) + (2 @1) + (8 @2) + (28:48 @3) + (7:05 @4) 4.02 km (9:18 / km) +149m 7:51 / km
ahr:173 max:214 slept:9.0 weight:161.6lbs shoes: 2011 Merrell Trail Glove

Nice day. Two dog loops, felt like I needed to get out. Sore and stiff, and a bike ride might have felt better, but I didn't have a lot of time today. Slower than the other day, which was slow enough itself.

I went to the back doc this morning to see what he thought about another injection to try to calm down my right side. He didn't think it would be helpful, so is sending me off to another guy. A long process to figure this stuff out.

Tuesday Nov 1, 2016 #

6 AM

Gym 1:00:00 [3]
slept:4.5 weight:161lbs

working out with Eric. Stretching and core, some pulldowns and squats. Not bad.

Monday Oct 31, 2016 #

5 AM

Gym 1:00:00 [1]
slept:7.0 weight:162.2lbs

Rhonda's morning class. Quite stiff and sore. No particular carryover from all yesterday's stretching and rolling.
10 AM

Running 34:42 intensity: (1:13 @0) + (1 @1) + (35 @2) + (3:36 @3) + (9:01 @4) + (20:16 @5) 4.0 km (8:40 / km) +155m 7:16 / km
ahr:164 max:207 shoes: 2014 icebugs

Two dog loops. First time in a while to go even this far. Slow, but that's not surprising. No harm done. I need to do at least this little bit every once in a while if I have any illusions that I may run again.

Sunday Oct 30, 2016 #

1 PM

Gym 1:00:00 [3]
slept:8.0 weight:162.6lbs

I spent about 80% of the Patriots game on the mat doing core, stretching bridges. So I give myself an hour.

Also spent a couple of hours in the morning with Zack on leaves and yard work.

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