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Training Log Archive: Charlie

In the 7 days ending Apr 29, 2017:

activity # timemileskm+m
  Gym3 2:40:00
  Orienteering2 2:04:52 5.83(21:25) 9.39(13:18) 34710c
  cycling2 1:49:09 20.56(5:19) 33.09(3:18) 516
  Hike2 46:56 2.13(22:05) 3.42(13:43) 126
  Running1 34:54 2.5(13:57) 4.03(8:40) 191
  Total9 7:55:51 31.02 49.92 118010c
  [1-5]9 7:28:43
averages - sleep:7.4 weight:166.6lbs

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Saturday Apr 29, 2017 #

slept:5.5 (rest day)

In TX for the big birthday party. Thought I might go for a run around the neighborhood with Rhonda, but my leg and back were pretty distressed from the plane ride last night, so a rest day.

Friday Apr 28, 2017 #

1 PM

Hike 23:53 intensity: (6:14 @0) + (15:41 @1) + (1:58 @2) 1.07 mi (22:17 / mi) +69m 18:34 / mi
ahr:94 max:117 slept:5.5 weight:166.8lbs (rest day)

Just a little stroll with Zack and the dog. Not a lot of time, and tender enough in the back and leg today that I was glad not to try anything more. Off to TX this afternoon.

Thursday Apr 27, 2017 #

7 AM

Gym 1:00:00 [1]
slept:7.5 weight:166.8lbs

In the gym with Eric. DLs, hamstring raises on GH machine, pushups, usual stretching, planks, etc.
5 PM

Orienteering 1:12:37 intensity: (4:12 @0) + (15:36 @1) + (43:53 @2) + (8:56 @3) 5.24 km (13:51 / km) +219m 11:27 / km
ahr:117 max:141 shoes: 2011 icebugs

Orienteering practice at Earl's Trails, courses set very kindly by Ken Sr. I got very screwed up looking for #6, ended up going back to 5 twice, the last time taking a very different route that took me right to it, so don't know what I was doing the other times. Then it got dark on me and I skipped the last three to get in at a reasonable time. Very stiff in the back this afternoon, not moving at all well.

Then a nice dinner with the gang: George and Lyn, Steve R, Phil, PG and Ken a bit later after he picked up controls. Very pleasant.


Wednesday Apr 26, 2017 #

12 PM

Running 34:54 intensity: (1:16 @0) + (24 @1) + (2:45 @2) + (28:00 @3) + (2:29 @4) 4.03 km (8:40 / km) +191m 7:00 / km
ahr:136 max:148 slept:7.5 weight:166.8lbs shoes: 2011 icebugs

2 dog loops - felt difficult, even though I wasn't particularly pushing it. I may need a new name for this, as the dog no longer finds it interesting at anything more than a walk.

Tuesday Apr 25, 2017 #

8 AM

Gym 1:00:00 [1]
slept:7.5 weight:166lbs

In the gym with Eric. Very tender along the ITBs, R hip flexor, but otherwise generally pretty good. Straight leg DLs today (65#). among a lot of other things.

Monday Apr 24, 2017 #

8 AM

Gym 40:00 [1]
slept:7.25 weight:166.4lbs

In the gym with Rhonda and Lindsay. Some rowing on the Concept II to warm up, then 5x10 DLs, 75#, 5 or so sets of bent over dumbbell rows, some scattered hamstring work on the GH machine, squats, pushups and pull downs, then ducked out when the burpees were about to start.
11 AM


Posted my maps from the weekend:

Lake Popolopen

Jackie Jones
2 PM

cycling 1:16:35 intensity: (4:58 @0) + (37:54 @1) + (23:49 @2) + (7:56 @3) + (1:58 @4) 14.53 mi (5:16 / mi) +369m 4:53 / mi
ahr:111 max:152

Noodling around W Simsbury, going just a bit farther afield. A couple of interesting sightings.

Alas, I wasn't paying much attention at the first one and just caught the tail end of it. As I made a left turn onto Saddle Ridge Dr, I caught a flurry of movement at the right curb, really only about 5 feet away. I had startled a hawk that was trying to close the deal on a rather large squirrel. The hawk flapped its wings and the squirrel escaped, all too fast for me to identify the hawk or (as would do the much more accomplished PG) take a picture.

Interesting sighting #2 was an impromptu stop chez George and Lyn. Nice to see them, and George is looking pretty sparky for all that has been going on with him of late. Very pleasant short visit.
4 PM

cycling 32:34 intensity: (1:35 @0) + (9:36 @1) + (15:01 @2) + (6:22 @3) 6.03 mi (5:24 / mi) +147m 5:01 / mi
ahr:117 max:143

And then part 2 of the excursion, from George's back to the car in W Simbsury. The whole idea today was to keep the pace gentle, and very successful in that.

Sunday Apr 23, 2017 #

9 AM

Hike 23:03 intensity: (8:53 @0) + (12:04 @1) + (2:06 @2) 1.05 mi (21:53 / mi) +57m 18:44 / mi
ahr:91 max:115 slept:11.0

to the start, with Mary Jo. Good company.

Orienteering race 52:15 intensity: (9:15 @2) + (28:25 @3) + (10:18 @4) + (4:17 @5) *** 4.14 km (12:37 / km) +128m 10:56 / km
ahr:135 max:170 10c shoes: 2014 icebugs

Brown Day 2 at Jackie Jones, day 2 of the West Pt meet. Not too bad the first four controls. A bit low in the reentrant before I remembered the clue said top, so maybe 20-30 seconds. Also a bit low on #2 and thought it would be farther, but I could see the big cliff and the flag above me. Spike on #3. Stayed under the cliffs in the woods on 4, the long leg, aiming for a slot with a trail in it to get up, but thought I saw trail and went up a bit early. A little extra difficulty and climb, alas, but generally went right into it. Caught Phil H-T at the control. Going pretty well to 5, thought I picked up the little path through the green from the top of the marsh, but apparently not. Got through the green with some difficulty and not too sure what was going on. There was Mary Jo, apparently on her way from 5 to 6, and a bit more wandering and here came Phil again. Finally got it, then off to 6 and blew that one, too. Lots of stopping and scratching my head, seems it was much further than I had imagined. Then up the slot below the big hill, and down the other side, planning on hitting the E-W trail, but I drifted right and hit the N-S one, not stopping to check my compass, turned right (instead of left which would have been fine), but only for a bit, because I'm not supposed to be climbing! Then a little fumbling in the circle at 7, slow to 8. The rest was ok. Ethan passed me near 9 and I hung not too far back on the climb up but he showed me a clean pair of heels on the way down to #10 and the long sand run in.

Map and route

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