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Training Log Archive: Charlie

In the 7 days ending Nov 12, 2016:

activity # timemileskm+m
  Gym5 5:15:00
  cycling2 2:06:00 27.19(4:38) 43.76(2:53) 519
  Running1 32:42 2.58(12:42) 4.15(7:53) 178
  Total8 7:53:42 29.76 47.9 697
  [1-5]8 7:49:32
averages - sleep:6.8 weight:163.6lbs

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Saturday Nov 12, 2016 #

7 AM

Gym 50:00 [3]
slept:6.75 weight:163.6lbs

Working out in the gym with Rhonda and Lindsay. They were doing some other things. I did goblet squats, lunges, pull downs, back extensions, push-ups. Pretty good.

Friday Nov 11, 2016 #

5 AM

Gym 55:00 [1]
slept:8.0 weight:164lbs

Rhonda's morning class.
1 PM

cycling 1:06:54 intensity: (4:03 @0) + (4:41 @1) + (14:32 @2) + (12:25 @3) + (14:50 @4) + (16:23 @5) 13.6 mi (4:55 / mi) +268m 4:38 / mi
ahr:144 max:210

Very blustery day. A couple of times I was almost stopped by a particularly strong gust. But overall pleasant enough, and it seemed like about an hour was a reasonable amount to ride, and Rhonda was walking and jogging at the river, so the same route from PV that I've been doing.

Thursday Nov 10, 2016 #

6 AM

Gym 1:30:00 [3]
slept:6.0 weight:163.6lbs

Working out with Eric, including a rolling session on the ITBs, and some squats, glute hams, and then hanging around for lots of planks and bridges with R&Lindsay.

Wednesday Nov 9, 2016 #

11 AM

Running 32:42 intensity: (4 @0) + (1:46 @1) + (1:21 @2) + (21:30 @3) + (8:01 @4) 4.15 km (7:53 / km) +178m 6:30 / km
ahr:165 max:209 slept:6.5 weight:164.4lbs shoes: 2011 icebugs

2 Dog loops, in a bit of drizzle

Somber days.

Tuesday Nov 8, 2016 #

6 AM

Gym 1:00:00 [1]
slept:7.5 weight:164.2lbs

working out with Eric. Not particularly strenuous.
12 PM

cycling 59:06 intensity: (3 @0) + (11:28 @1) + (12:01 @2) + (17:13 @3) + (11:29 @4) + (6:52 @5) 13.59 mi (4:21 / mi) +251m 4:07 / mi
ahr:135 max:173

From Pleasant Valley while Rhonda was running. Quite a bit faster than last time I did this, not sure why.

Monday Nov 7, 2016 #

5 AM

Gym 1:00:00 [1]
slept:7.5 weight:162.4lbs

Rhonda's morning class.

Sunday Nov 6, 2016 #

Note
slept:5.5 weight:163lbs

Lots of stretching and rolling today, trying to calm down the R leg - ITB, quad, butt, adductor. Needs a lot of work.

In the afternoon we had a visit from the lovely Francesca and her husband Jeff. He is now working in the Canton Schools and she expects to be moved back here by Christmas. Excellent!

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