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Training Log Archive: Charlie

In the 7 days ending Feb 25:

activity # timemileskm+m
  cycling2 2:01:26 25.15(4:50) 40.47(3:00) 412
  Gym2 2:00:00
  Snowshoe2 1:12:00 1.43 2.3
  Running2 1:01:49 4.88(12:39) 7.86(7:52) 188
  Rowing Machine3 48:02 6.59(7:17) 10.61(4:32)
  Total11 7:03:17 38.05 61.24 600
  [1-5]11 6:43:30
averages - sleep:7 weight:167.1lbs

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Saturday Feb 25 #

9 AM

Gym 1:00:00 [3]
slept:7.0 weight:168.2lbs

With Eric in the gym.

Friday Feb 24 #

1 PM

cycling 59:46 intensity: (19:47 @0) + (24:38 @1) + (11:52 @2) + (3:29 @3) 12.35 mi (4:50 / mi) +211m 4:36 / mi
ahr:94 max:132 slept:7.5 weight:166.8lbs

Little loop with Rhonda from PV, out to rte 8 and back. Warm day. February. Amazing.

Thursday Feb 23 #

8 AM

Snowshoe 32:00 [3] 2.3 km (13:55 / km)
slept:7.5 weight:165.4lbs

Dog loop with Sassy. Fairly melted up on top, but snowshoes were a fine choice for the woods. I think by tomorrow, boots. Half jogged a bit of it.
9 AM

Rowing Machine 9:05 [3] 2.0 km (4:33 / km)

Wednesday Feb 22 #

9 AM

Snowshoe 40:00 [3]
slept:8.0 weight:166lbs

Dog loop with Sassy. Snow is melting fast up top, but I figured snowshoes would be right in the woods, and I was not disappointed. Kind of deep, softening up in the warmer temperatures.
10 AM

Rowing Machine 22:49 [3] 5.0 km (4:34 / km)

Not pushing it much, although picking it up a bit toward the end. Hip flexors a bit tender after yesterday, but not too bad. Lots of rolling and stretching before.

Splits: 2:20.3, 2:19.3, 2:18.3, 2:15.4, 2:11.0

AOWN: Watching a pair of pileated woodpeckers demolishing a rather troubled cherry tree in the yard. Nice animals.
1 PM

Running 27:13 [3] 1.73 mi (15:41 / mi) +89m 13:32 / mi
shoes: 2012 gel kayanos

6 times down and up the driveway. Not time for anything else, and this seemed like it might have some training value.

Tuesday Feb 21 #

7 AM

Gym 1:00:00 [3]
slept:7.0 weight:167.4lbs

In the gym with Eric, stretching, bands, partial deadlifts. Pretty sore today, maybe from running and definitely from the car ride. I took Rhonda down to Matthew and Hua's yesterday, visited with them and Jake and Tai, and drove back last night, pretty tied up by the time I got home. Rhonda stayed to babysit Tai for a day or so. What a sweet little boy!
6 PM

Rowing Machine 13:28 [3] 3.0 km (4:29 / km)

I read about chitown's 1 minute piece, and thought I would give it a try. This was the warm-up including 4 10-stroke pickups at increasing speed. Then about a three or four minute break to calm down a bit.

Rowing Machine 1:00 [5] 0.31 km (3:16 / km)
shoes: 2012 gel kayanos

Better than expected. I was hoping for a 1;40 pace, and ended up doing it at 1:37-1:38., equal 58th out of 100 heavyweights. My best chance to move up is to lose 3 pounds. Last year I did 316, but I was in far better condition then.

Rowing Machine 1:40 [1] 0.3 km (5:33 / km)

and then some gentle paddling to calm down.

Monday Feb 20 #

8 AM

Running 34:36 [3] 3.15 mi (10:59 / mi) +99m 10:00 / mi
slept:6.0 weight:167.2lbs shoes: 2012 gel kayanos

same route, 5K at Pleasant Valley. No strength, no stride length. Very difficult. But looking back, 20 seconds better than last time. So keep at it.

Sunday Feb 19 #

2 PM

cycling 1:01:40 intensity: (1:54 @1) + (36:34 @2) + (14:45 @3) + (6:16 @4) + (2:11 @5) 12.8 mi (4:49 / mi) +201m 4:36 / mi
ahr:129 max:178 slept:6.0 weight:169lbs

First outing of the season. Reasonably warm out, road a little wet, but good to get out and a fair amount earlier in the season than is usual for a fair weather cyclist like me.

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