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Training Log Archive: Charlie

In the 7 days ending Dec 24, 2016:

activity # timemileskm+m
  Hike3 4:44:11 14.3(19:52) 23.01(12:21) 383
  Gym3 2:15:00
  Rowing Machine1 8:55 1.24(7:10) 2.0(4:28)
  Total7 7:08:06 15.54 25.01 383
  [1-5]7 7:05:54
averages - sleep:7.2 weight:166lbs

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Saturday Dec 24, 2016 #

8 AM

Gym 30:00 [3]
slept:8.0 weight:164.8lbs

Workout in the gym, with Rhonda. I did 3 rounds: row 250, 10 glute ham raises, 10 last pulldowns (#9), 10 bosu push-ups, 15 bosu goblet squats with 25#, 10 box step-ups each leg. Then finished up with another 500 row and a 2 minute plank, just before Jess and Jonathan arrived.
4 PM


Very pleasant visit from Nysse (Erik Nystrom) and his fiancee Madeleine for a few days. Great to see him again.

Friday Dec 23, 2016 #

5 AM

Gym 45:00 [1]
slept:8.5 weight:165.2lbs

Rhonda's morning class, or at least most of it. A little more gingerly today, as I strained my back a bit yesterday getting the plow off the truck. Not bad, but it doesn't take much.
12 PM

Hike 1:09:23 intensity: (2:12 @0) + (5:27 @1) + (28:58 @2) + (13:25 @3) + (8:43 @4) + (10:38 @5) 4.05 mi (17:08 / mi) +257m 14:19 / mi
ahr:134 max:200 shoes: 2012 gel kayanos

Around the neighborhood with Rhonda. Out and back, as was her preference. We have pretty good hills here, but I think it was a bit steeper last week going up to San Miniato.
4 PM

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

This feels pretty hard. I didn't feel this at all in the adductor, so maybe time to start upping the game a bit, or at least doing this more often than once every week or so. Splits: 2:16.6, 2:14.9, 2:12.8, 2:10.9

Thursday Dec 22, 2016 #

6 AM

Gym 1:00:00 [3]
slept:3.0 weight:168lbs

working out with Eric. Strangely enough, my back is feeling about the best it has been since my episode in February. I think it is all the stair climbing, but hard to know for sure.

Wednesday Dec 21, 2016 #

9 AM

Hike 1:34:48 [2] 8.45 km (11:13 / km) +126m 10:26 / km

Last morning in Florence, warmest day by far and a bit overdressed. Out across the river and up to San Miniato, then the long winding road past opulent hotels and villas to Porta Romana and back home via Ponte Vecchio and Piazza della Signoria. Good brisk outing.

Tuesday Dec 20, 2016 #

9 AM

Hike 2:00:00 [3] 5.0 mi (24:00 / mi)

Past Santa Croce, stopping by my old school to show Rhonda, closed for the holidays, but Alberto, one of the owners was there, very gracious, then to the wall across the Arno and up along the wall to the fortress, and then between villas with high walls to Viale Galileo. Thought we would turn right to Porta Romana, but decided to go left to San Miniato. We could see the huge gardens behind the villas from up on the Viale. While we were there it started to sprinkle, so instead of Porta Romana we headed back toward town, crossing at Ponte San Niccolò and heading to Piazza Beccaria and then home. All this walking is definitely improving things. I had the watch today and saw that it was 5 miles, which makes me think that an average day for us has been something over 10.

Monday Dec 19, 2016 #


Another busy day in Florence. After breakfast we stopped for coffee at the little bar around the corner, with its tall slender waitresses in navy military caps, v-neck cardigans and ties with lime blouses and black pants, and long chestnut hair. Then we went to the Bargello Museum, old Palazzo with lots of sculpture, including works by Michelangelo, Donatello, Cellini, my favorite-Giambologna, Ammanniti, Bandinelli, and many others. Didn't take all that long, so we went on to the Palazzo Vecchio, old palace of the Medici family and Florence's city hall. Lots of frescoed rooms, painted ceilings, quite elaborate, and then another tower to climb. The towers are doing me some good. My butt has been much happier the last few days.

Then off to San Niccolò for lunch, salad with arugula, pear, Brie and pine nuts, mezze maniche pasta (tubes) with meat sauce and risotto with gorgonzola. Excellent, as always.

Home for some shopping, then we went to the old Synagogue and museum, just around the corner. Quite beautiful from outside, but inside we didn't find it all that interesting. A little break, and then back across the river to go to the chanting at the church of San Miniato al Monte. I had some wrong info about the chanting, which suggested that it would take place at 4:30, but instead the apparent correct time is 6:30. We weren't going to hang around, so a bit of an exploration, walking along the old city wall to Fort Belvedere, and then turning down toward the city and home. A good brisk walk.

Sunday Dec 18, 2016 #

9 AM


Shopping trip. Alas the local Sant'Ambrogio produce market is closed on Sundays, so we hied over to the central market for a bit of produce and bread. Also bought a couple of books at Feltrinelli and IBS and used the last of our Duomo ticket to climb the Giotto bell tower, where we got caught by the bells on the way down. Very loud from inside!

Sparkling day.
12 PM


Back out and across the river to visit the Boboli gardens behind the Palazzo Pitti. Quite a nice walk for about an hour and a half. No flowers now, but lots of paths, shrubbery, statues, fountains, etc, and we didn't even manage to go everywhere. 111 acres, apparently.

Then we went to lunch at San Niccolò, packed on a Sunday afternoon. Pappardelle with wild boar and orecchiette with broccoli and breadcrumbs, both excellent.

Then we strolled back to Palazzo Pitti for the museum. It is a big repository for paintings by Raffael, but most of them are on loan right now for an exhibition on Moscow. I did see one lovely Madonna and child by my new favorite Renaissance painter Jacopo del Sellaio, and of course a lot of other stuff. Opulent place, all highly decorated, really a crazy place to live back in the day.

And then home, dinner at home, bruschette with prosciutto crudo, bufala mozzarella and tomatoes. Pretty fine.

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