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Training Log Archive: Charlie

In the 7 days ending Sep 16, 2017:

activity # timemileskm+m
  Hike3 2:33:49 5.9 9.49 367
  Gym4 2:30:15
  cycling2 2:09:02 25.01(5:10) 40.25(3:12) 433
  Orienteering1 1:34:14 3.72(25:21) 5.98(15:45) 2708 /13c61%
  Running2 35:28 2.52(14:03) 4.06(8:44) 161
  Total11 9:22:48 37.15 59.79 12318 /13c61%
  [1-5]9 6:30:26
averages - sleep:6.6 weight:166.7lbs

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Saturday Sep 16, 2017 #

11 AM

Orienteering race 1:34:14 intensity: (6:13 @0) + (29 @1) + (30:47 @2) + (42:49 @3) + (13:37 @4) + (19 @5) *** 5.98 km (15:45 / km) +270m 12:51 / km
ahr:134 max:160 spiked:8/13c slept:8.25 shoes: 2017 Icebug Anima BUGrip

BrownX at Letchworth SP. Some pretty significant errors, but my back held up and I felt pretty good.
1. Felt a little loose on this one, but things were lining up and I was right on.
2. Short, easy.
3. Thought about going up to the trail(which would have been fine. Started that way and banged into the steeper slope, thought I could just go along the base of it, but I was a bit low, made some parallel errors. Eventually I slogged up to the trail and went back. Lost 12 min or so.
4. Uneventful, pretty straight. Between the two earth banks made a nice attack.
5. Also pretty straight. Ran into Kissy along the way. Thought I needed to go higher and got a line too high. Maybe a minute or so.
6. Seemed ok. Short leg, no problem.
7. Overran it, got to the stream then doubled back. 5 min.
8. Parallel error, got off to the left. Confused a marsh for a large depression, then found a different control on a small marsh. Out to the stream and back. 4 min.
9. Overran again, got to the right area but didn't see it and kept going. Relocated on a rootstock. Maybe 3 min.
Rest of the way was fine.


Friday Sep 15, 2017 #

6 AM

Hike 25:00 [0]
slept:6.75 weight:167.4lbs (rest day)

easy dog walk with R&S, checking out the trails where Zack was spreading woodchips yesterday. Our spreader had been sitting outside for many years and we had discovered last year that the main pulley for the drive belt had rusted enough that it was fraying the belt, auguring failure. This was the first time since our neighbor Steve had fixed it, machining a new pulley and installing it. Steve is certainly quite a great guy to have for a neighbor. Anyway, the trails look good, and we have now pretty much used up our stash of woodchips, hope to get some more.

Gym 15 [3]

8 ring pullups on the way back in.

Thursday Sep 14, 2017 #

6 AM

Gym 1:00:00 [1]
slept:5.5 weight:166.4lbs

In the gym with Eric, stretching and rolling, then tried some straight leg deadlifts which didn't work so well, so switched to goblet squats and pushups, then one leg raises with 10# (not really all that possible on the left), then one arm rows mixed with GH raises, finishing off with a lot of planks, side planks, front planks. Not bad.
12 PM

Hike 45:05 intensity: (16:00 @0) + (26:08 @1) + (2:57 @2) 2.0 mi (22:32 / mi) +174m 17:45 / mi
ahr:90 max:118

With Rhonda and the dog, over by Lake McDonough until we got chased back by the increasing rain.

Wednesday Sep 13, 2017 #

5 AM

Gym 30:00 [0]
slept:5.25 weight:166.4lbs

Part of Rhonda's morning class. Left flute pretty inflamed, with attendant back problem. Mostly doing my own thing, gentle stretching.

I have been alerted that I am not properly talking about a musical instrument here, but rather the gluteus medius. Although a flute would probably be a weird thing to have there, too.
1 PM

Running 18:14 intensity: (1:33 @0) + (20 @1) + (4:53 @2) + (11:28 @3) 1.24 mi (14:42 / mi) +77m 12:19 / mi
ahr:130 max:139 shoes: 2014 gel kayano

One dog loop, just to get out for a bit on a busy day. Sluggish. Back is tight, but didn't hurt it any more.

Tuesday Sep 12, 2017 #

6 AM

Gym 1:00:00 [1]
slept:7.0 weight:166.2lbs

In the gym with Eric. Lots of rolling and stretching, a fair number of goblet squats and one leg stand ups, but laid off the deadlifts as the low back has been protesting.
3 PM

cycling 1:03:19 intensity: (3:43 @0) + (31:57 @1) + (26:50 @2) + (49 @3) 12.68 mi (5:00 / mi) +205m 4:45 / mi
ahr:107 max:135

Little spin with PG and Gail before PG rode back to our house. Followed by a very pleasant dinner.

Monday Sep 11, 2017 #

10 AM

Hike 1:23:44 [0] 3.9 mi (21:28 / mi) +193m 18:37 / mi
slept:6.5 weight:167lbs shoes: 2014 gel kayano

With Rhonda, Sassy and my cousin Annie. Sassy went swimming.
4 PM

Running 17:14 intensity: (33 @0) + (16 @1) + (1:07 @2) + (14:28 @3) + (50 @4) 2.07 km (8:21 / km) +84m 6:56 / km
ahr:136 max:147 shoes: 2017 Icebug Anima BUGrip

Just one loop around the dog loop, feeling a bit lethargic. The point of it was to try out my new pair of icebugs before the meet this weekend in Rochester. It is a new pair of icebugs in that they haven't been worn before, but I bought them quite a while ago and I have been stockpiling them in my closet. I bought them the same time as my pair I started wearing in 2014, but that pair never made it home from Manitoba this summer. They were getting a bit long in the tooth metaphorically, but short in the tooth otherwise, as they had lost a few dobbs, had a few rips, and most important, were bathed in poison ivy for two days. I would guess I actually bought these two pair in around 2013. These are Anima BUGrips, and it seems they no longer make Anima, Anima2, or up to about Anima5, and I''m not sure how to evaluate the other models they have (Aurora and Pytho are two). I do like to have a backup pair stockpiled.

Sunday Sep 10, 2017 #

12 PM

cycling 1:05:43 intensity: (5:36 @0) + (53:21 @1) + (6:11 @2) + (35 @3) 12.33 mi (5:20 / mi) +228m 5:02 / mi
ahr:98 max:132 slept:6.75 weight:167lbs

With Rhonda, from PV, taking it slow and turning around when my back started to complain.

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