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Training Log Archive: Charlie

In the 7 days ending Dec 30, 2017:

activity # timemileskm+m
  Gym3 2:20:00
  cycling1 1:03:36 12.51(5:05) 20.13(3:10) 205
  Rowing Machine2 36:29 4.97(7:20) 8.0(4:34)
  Hike1 30:00 1.24(24:08) 2.0(15:00)
  Orienteering1 20:54 1.3(16:05) 2.09(9:59) 58
  Total8 4:50:59 20.02 32.22 263
  [1-5]7 4:17:51
averages - sleep:7.1 weight:167.1lbs

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Saturday Dec 30, 2017 #

4 PM

Rowing Machine 13:48 [3] 3.0 km (4:36 / km)
slept:5.75 weight:167.2lbs

I was planning to do this all day, but kept getting diverted by one or the other of the housemates, so just got it in before company arrives. Always something here. Isabel was here the last few days, wonderful company, and easy enough that it is not like company, really. This evening yoga girls and husbands are arriving, including Sheryl and Matt and kids, back from Italy for a few weeks to visit family (and us).

Slow cadence, 21 over all, 20 the last half.

Friday Dec 29, 2017 #

2 PM

Orienteering 20:54 intensity: (1:06 @0) + (31 @1) + (3:46 @2) + (15:22 @3) + (9 @4) 1.3 mi (16:05 / mi) +58m 14:07 / mi
ahr:127 max:145 slept:7.5 weight:168lbs shoes: 2011 icebugs

1 dog loop, in the snow. Pretty cold. Thermometer said zero, but don't think it was quite that cold. Watch died part way around, so an estimate

Thursday Dec 28, 2017 #

6 AM

Gym 1:00:00 [3]
slept:8.5 weight:167.6lbs

In the gym with Eric. Usual stuff, deadlifts with 120# goblet squats with 35#, dumbbell rows with 35#, stretching, rolling, core.
11 AM

Hike 30:00 [0] 2.0 km (15:00 / km)
shoes: 2011 icebugs

dog loop with Zack and Sassy. Plenty cold, but otherwise pleasant. Snow was cold and dry enough that I could just wear the icebugs and not get wet feet.

Wednesday Dec 27, 2017 #

9 AM

Rowing Machine 22:41 [3] 5.0 km (4:32 / km)
slept:8.0 weight:167.6lbs

First time going that far in a while, and it was psychologically a bit difficult. Takes getting used to. Gradually improving pace:
2:21.9
2:19.9
2:16.3
2:13.3
2:08.9

22:40.8
3 PM

Gym 20:00 [3]

Short session with Rhonda, including the NYT 9minute series we were doing a few months ago.

Tuesday Dec 26, 2017 #

6 AM

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

In the gym with Eric, usual stretching and rolling, core, deadlifts, goblet squats, band rows, GHR, pulldowns

Sunday Dec 24, 2017 #

1 PM

cycling 1:03:36 intensity: (2:02 @0) + (11:08 @1) + (45:12 @2) + (4:27 @3) + (47 @4) 12.51 mi (5:05 / mi) +205m 4:50 / mi
ahr:117 max:146 slept:5.5 weight:165.4lbs

Pleasant ride with PG from Pleasant Valley, out and back along the river and out to Rte 8. A little colder than I had expected to be, with my winter gear that Rhonda had bought a few years ago when she thought we were going to be doing winter riding. A few damp spots, some ice along the sides of the road, but not impeding our progress. Just a very nice outing.

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