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Training Log Archive: Charlie

In the 7 days ending Dec 26, 2016:

activity # timemileskm+m
  Hike4 6:03:07 16.55(21:56) 26.64(13:38) 526
  Gym4 3:30:00
  Orienteering1 38:51 2.28(17:03) 3.67(10:35) 163
  Rowing Machine2 22:01 3.11(7:05) 5.0(4:24)
  Total11 10:33:59 21.94 35.3 689
  [1-5]11 10:31:47
averages - sleep:7 weight:166.2lbs

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Monday Dec 26, 2016 #

9 AM

Gym 1:15:00 [3]
slept:6.5 weight:166.6lbs

Workout in the gym with Rhonda, Erik and Madeleine. We did 7 exercises, 5 rounds, 50 seconds on, 10 seconds to switch. Burpees, for which I subbed box step-ups, wall sits, lat pull downs, back extensions, goblet squats, pushups, planks. Then about a half hour rendition of Rhonda's yoga class. Burpees are way too much strain on my back.
12 PM

Orienteering 38:51 intensity: (7 @1) + (33:28 @3) + (5:16 @4) 3.67 km (10:35 / km) +163m 8:40 / km
ahr:181 max:232 shoes: 2011 icebugs

RHINO course. Much harder in snow than it was three weeks ago, about 5 minutes slower.

Sunday Dec 25, 2016 #

8 AM

Hike 1:18:56 [3] 2.25 mi (35:05 / mi) +143m 29:18 / mi
slept:8.0 weight:166.2lbs shoes: 2011 icebugs

Putting out the night-o controls, so Erik can have a chance at it. I expect to have them up for a few days, if anyone who missed it 3 weeks ago, or who would like another chance, would like to try it. There are a number of prime day and evening start times available.

Conditions are pretty good, but still about 3 inches of snow on the ground in most places, although a number of bare spots.
4 PM

Rowing Machine 13:06 [3] 3.0 km (4:22 / km)
shoes: 2011 Merrell Trail Glove

Plan to move up to 5000 soon.

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

Note

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
slept:6.5

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)
slept:8.5

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.

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