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Training Log Archive: Charlie

In the 7 days ending Mar 25:

activity # timemileskm+m
  Gym3 2:10:00
  Hike2 1:40:39 4.82 7.76 137
  Snowshoe3 1:34:32 0.83 1.34 78
  cycling1 59:07 12.24(4:50) 19.7(3:00) 248
  Orienteering1 45:26 2.98(15:14) 4.8(9:28) 4019c
  Rowing Machine1 13:28 1.86(7:13) 3.0(4:29)
  Total11 7:23:12 22.74 36.6 50319c
  [1-5]10 6:42:35
averages - sleep:6.4 weight:165.4lbs

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Saturday Mar 25 #

1 PM

Orienteering race 45:26 intensity: (1:51 @0) + (20 @1) + (1:32 @2) + (19:51 @3) + (18:55 @4) + (2:57 @5) *** 4.8 km (9:28 / km) +40m 9:05 / km
ahr:144 max:171 19c slept:6.0 shoes: 2014 icebugs

Middle distance race at Pt Pinole. One big error when I overran #3 and ran around for 3 minutes. Then I looked at the map scale and figured out it was 1:7500. No other big errors, just slow. As seems to be the case, I felt a lot better after than I did before or during.

Map and route.

1 was a nice control, along a line of relatively subtle hills. Saw several folks down below. The flag was tucked in.
2. On compass, could see it from a bit.
3. Overran it badly, partly because I thought it was 1:10000, partly just not into the map yet. Took a bit to figure it out, probably 3 minute error.
4. Stuck to trails, somewhat chastened by the debacle on 3.
5. Straight, could see that it would be off to the right a bit, and saw it high in the reentrant.
6. Drifted a bit left on the way there, some relatively unmapped topography in the area was disconcerting. Had to come in from the left.
7. This was ok, trails part of the way, then rough compass.
8. Too far left, then too far right, finally hit the damn berm and easy from there..
9. Fine
10. Fine
11. Trail part of the way, easy.
12. lost 30 seconds or so going first to the wrong rootstock.
13. Fine
14. Could see it from the prior control. Just hard to get three.
15. Fine
16.Easy enough.
17. Wasted a lot of time trying to dodge poison oak.
18. Tired going up and over the small hill.
19. Tired, took a tumble beofre 19.



Nice to visit with BAOC friends. Kathy came with the girls and her new beau Mark. A pretty fine day, nice and sunny, but pretty wet running after yesterday's rain.

Friday Mar 24 #

1 PM

Rowing Machine 13:28 [3] 3.0 km (4:29 / km)
slept:10.0

Rainy day. I dragged Kathy's rowing machine* out, dusted it thoroughly. I had intended 5k, but my hip was acting up and getting sore, so I cut it short. Maybe try again tomorrow.

*A gift from her dad 15 years ago.

Thursday Mar 23 #

Note
slept:4.0 weight:167.4lbs

Long travel day, now hanging out with the grandkids.
3 PM

Hike 30:00 [0]

On the path between Kathy's house and the creek with Rhonda and the girls. What a difference from last year! They spent the whole time running off the front, stopping to pet the dogs they met, laughing. Last year an attempted walk dissolved into whining, turning around, sitting down and that sort of behavior, so this was a nice surprise.

Wednesday Mar 22 #

9 AM

Snowshoe 30:00 [1]
slept:5.0 weight:165.4lbs

Exploring with Zack in the back yard. The snow is very firm now. Howling wind, but not all that cold, maybe 22F. The dog was in her glory, prancing along on top. Some off trail, some mountain laurel. Felt good.
12 PM

Snowshoe 24:32 [1] 0.83 mi (29:32 / mi) +78m 22:52 / mi

Another outing with Zack and Sassy. Zack was recording it with his go pro.

Tuesday Mar 21 #

7 AM

Gym 1:00:00 [3]
slept:7.0 weight:165.8lbs

In the gym with Eric. Added some upright rowing with 25 lb dumbbells. That I could feel. But today is a better back day than tthe last few.

Monday Mar 20 #

5 AM

Gym 40:00 [1]
slept:7.5 weight:164.2lbs

Rhonda's morning class, or at least a good part of it.
1 PM

cycling 59:07 intensity: (2:07 @0) + (13:01 @1) + (40:26 @2) + (3:33 @3) 12.24 mi (4:50 / mi) +248m 4:33 / mi
ahr:115 max:143

With Rhonda, from PV. Back is more than usually tender, lower R side.

Sunday Mar 19 #

8 AM

Gym 30:00 [3]
slept:5.0 weight:164lbs

Circuit workout with Rhonda: 4 rounds, 5 exercises. Pull-downs, GH raises, 25# goblet squats, pushups, one leg standups from bench. followed by some planking.
9 AM

Snowshoe 40:00 [1]

Excursion in the yard with Rhonda, Francesca and Sassy. Any visit from Francesca is quite a highlight.
1 PM

Hike 1:10:39 intensity: (6:39 @0) + (29:44 @1) + (34:16 @2) 4.82 mi (14:40 / mi) +137m 13:28 / mi
ahr:109 max:123 shoes: 2012 gel kayanos

Nice brisk walk with Rhonda from PV. Back is very tender today.

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