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Training Log Archive: Charlie

In the 7 days ending Mar 4, 2017:

activity # timemileskm+m
  Gym4 2:50:00
  cycling2 1:58:26 24.64(4:48) 39.65(2:59) 423
  Running3 1:15:53 5.96(12:44) 9.6(7:54) 177
  Orienteering2 1:07:26 5.44(12:24) 8.75(7:42) 9220 /45c44%
  Rowing Machine1 8:58 1.24(7:13) 2.0(4:29)
  Total12 7:20:43 37.28 60.0 69220 /45c44%
  [1-5]12 7:16:26
averages - sleep:7 weight:166.5lbs

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Saturday Mar 4, 2017 #

8 AM

Orienteering race 35:40 intensity: (1 @0) + (2:29 @1) + (19:22 @2) + (10:42 @3) + (2:53 @4) + (13 @5) *** 4.13 km (8:38 / km) +31m 8:19 / km
ahr:129 max:162 24c shoes: 2012 MT101 Black

O-race at Lotti di Garbatella, very intricate apartment complex in southern part of Rome. Short legs, lots of direction changes, hard to see the little passage ways on the move. Never been anyplace quite like it. Several small errors. No big ones.

Worst ones involved going down the wrong street from a complex intersection. Got bailed out one time when I came to a control that turned out to be my #13, which was all I needed to know to then find #12, and made for an easier trip back. Then another chance to learn an old lesson again. Circle seemed to be centered on a thicket, and made a few circles around the thicket and the one next to it before reading the clue. Oh. Inside building corner. And there it was, more or less under my nose. Not that bad, no one leg more than 3 minutes, so no individually debilitating errors.

Ended up 12th out of 37, 16th out of 55 counting the relatively weaker M65 youngsters. Similar to yesterday.

Took the Metro to get there, and left when I was done, getting off the train at Colosseo on e way back and going to the Capitoline Museums. A real favorite.
9 AM


An hour or so walking around, and then an hour at the Palazzo Barberini, national gallery of art, and conveniently right next to the hotel. Then back to my room for some vigorous rolling to try to prep for the race this afternoon at Garbatella.
7 PM


Dinner with my Norwegian friends at the excellent Olimpio. They didn't like it as much as I because the lights were too bright, which suited me fine. But there was general agreement that the food was top notch.

Friday Mar 3, 2017 #

8 AM


3 hours walking around with the photo-o map, Trevi, the Pantheon, Piazza Navona, Vatican, Castel Sant' Angelo, many other places. Need a nap.
10 AM

Orienteering race 31:46 intensity: (1 @0) + (2:01 @1) + (26 @2) + (11:57 @3) + (16:53 @4) + (28 @5) ** 4.62 km (6:52 / km) +61m 6:27 / km
ahr:145 max:163 spiked:20/21c shoes: 2012 MT101 Black

Long sprint in Villa Borghese. My back was very tight, and slow running, but only one real mistake, lost about a minute, stopping short on #19, and then looking around a bit to try to figure out what happened. 11th out of 37 in M-70. M-65 had the same course, and 18th out of 55 between the two classes. Gps track when I get around to it. Not bad.

When I got back I fell asleep and I missed my dinner companions, so I went alone and had dinner at Olimpio down the street. Excellent! Tonnarelli allo scoglio, that is, pasta with squid, mussels, clams and shrimp in a light tomato sauce. Very fine. Much better than the place we went last night.

Thursday Mar 2, 2017 #


In Rome. Sat with an elderly Albanian woman on the plane. She knew no English, and said she didn't know Italian, but after a bit it seemed her Italian was not so bad, and I remembered a bit of Albanian and we had quite a chat, maybe 90% Italian and 10% Albanian.

Went out for dinner with some Norwegians, including my roommate Jan Gaute. They all live near or past the Arctic Circle. They had quite a trip to get here, too. 6 hour train ride to Trondheim and then the flight. We tried for Anni Cinquanta, about six blocks away, but it was closed and not opening for another 1:15, so we went back and ate nearer our hotel, the Anglo American near Barberini Palace.

Wednesday Mar 1, 2017 #

5 AM

Gym 45:00 [1]
slept:6.75 weight:165.8lbs

Rhonda's morning class, with Jackie and Karen
6 AM

Gym 20:00 [4]

Short but vigorous circuit with Rhonda, 3 rounds, 5 exercises, lat pull downs, GHRs, goblet squats, pushups, weighted stepups. Felt good.
11 AM

Running 25:27 intensity: (1:39 @0) + (1:02 @1) + (5:27 @2) + (7:59 @3) + (9:17 @4) + (3 @5) 1.68 mi (15:08 / mi) +46m 13:57 / mi
ahr:138 max:160 shoes: 2014 Hoka Stinsons

six laps down and up the driveway, picking up the trashcans on iterations 1 and 2. Very slow, but felt like it does some good.
12 PM

Rowing Machine 8:58 [3] 2.0 km (4:29 / km)

Tuesday Feb 28, 2017 #

6 AM

Gym 1:00:00 [3]
slept:7.25 weight:165.8lbs

In the gym with Eric, stretching, bands, partial DLs. After a lot of rolling and stretching to get straight.
1 PM

cycling 58:40 intensity: (2:36 @0) + (8:17 @1) + (40:56 @2) + (6:00 @3) + (51 @4) 12.31 mi (4:46 / mi) +229m 4:30 / mi
ahr:118 max:149

With Rhonda from PV, same route as the last few times. Tried to interest her in doing something else, but she was too clever for me.

Enjoying my brand new HRM. Garmin was nice enough to send me one. I thought I was just getting a strap, but it was the whole HRM. The strap seems quite a bit nicer than the old one, and comes with some firm advice about washing it (rinse every time it's used, wash in the washing machine every 7 times). Lack of regular washing may have led to the failure of my old one.

Monday Feb 27, 2017 #

5 AM

Gym 45:00 [3]
slept:7.75 weight:166.6lbs

Rhonda's morning class, or at least most of it.
8 AM

Running 32:47 [3] 5.05 km (6:30 / km) +62m 6:07 / km
shoes: 2012 gel kayanos

5K from PV, 4th time in the last few weeks, and a seasonal PR, although remarkably slow compared to any prior year. Still, it's progress.
3 PM

cycling 59:46 [3] 12.33 mi (4:51 / mi) +194m 4:37 / mi

Blustery, not too cold with a jacket and tights. Just keeping a hand in. R was going to go but decided it was too cold for her.

Sunday Feb 26, 2017 #

5 PM

Running 17:39 [3] 1.15 mi (15:25 / mi) +69m 12:59 / mi
slept:7.5 weight:167.8lbs shoes: 2011 icebugs

Easy trip around dog loop. Just a few small patches of ice, snow gone.

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