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Training Log Archive: Charlie

In the 7 days ending Jan 13:

activity # timemileskm+m
  Gym3 2:40:00
  Snowshoe3 2:17:35 4.25(32:22) 6.84(20:07) 72
  Running2 1:12:22 5.76(12:34) 9.27(7:48) 214
  Rowing Machine3 22:40 3.11(7:18) 5.0(4:32)
  Total11 6:32:37 13.12 21.11 286
  [1-5]11 6:21:26
averages - sleep:6.3 weight:167.1lbs

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Saturday Jan 13 #

11 AM

Running 37:39 intensity: (5:01 @0) + (37 @1) + (57 @2) + (18:18 @3) + (12:46 @4) 2.62 mi (14:23 / mi) +145m 12:16 / mi
ahr:140 max:159 slept:5.0 weight:168.6lbs shoes: 2011 icebugs

Snow is all gone on top, maybe an inch left in the woods, a little crunchy, a little slippery, a little wet. Nice day, brilliant blue sky, cooling off rapidly.
1 PM

Gym 40:00 [1]

Weights in the gym with Rhonda, including deadlifts and squats, DB bench presses, etc.

Friday Jan 12 #

slept:5.0 weight:167.6lbs

Low energy today. Kept finding awfully good excuses not to do anything strenuous.

Thursday Jan 11 #

7 AM

Gym 1:00:00 [3]
slept:5.0 weight:167lbs

In the gym with Eric. Usual stuff.
2 PM

Rowing Machine 4:52 [3] 1.0 km (4:52 / km)

This didn’t go so well. Pace was slow, and I didn’t have the oomph to go any faster, and then my elbow started to get more irritated, so I just stopped at 1k instead of continuing on to 2. I tried underhanded grip for a while, which was a small improvement, but not enough to risk it.

Wednesday Jan 10 #

8 AM

Running 34:43 intensity: (47 @0) + (1 @1) + (1:07 @2) + (7:54 @3) + (24:54 @4) 3.14 mi (11:03 / mi) +69m 10:20 / mi
ahr:146 max:154 slept:7.0 weight:165.6lbs shoes: 2014 gel kayano

Well, this will be a long road back, if I ever get back any further than I am. Rhonda and I went over to do 5K at the river. Working hard the whole way, not going very fast.
12 PM


Had a report from Zack, who seems to be having quite a fine time, applying for jobs, checking out his surroundings. He bought a bike on craigslist today, walked 7 miles over to the environs of Annadel to pick it up and rode it home. Yesterday he had done some tramping around in Annadel and found it quite fine. One of my favorite places, too, although I haven't been in a couple of years.
4 PM

Rowing Machine 8:53 [3] 2.0 km (4:27 / km)

This all seems harder than it did a few months ago. Of course, doing it more often would help.

Tuesday Jan 9 #

6 AM

Gym 1:00:00 [1]
slept:6.75 weight:166.4lbs

In the gym with Eric, rolling stretching, core, deadlifts, goblet squats, some band stretching focusing on the upper back, etc. The usual kind of workout.
8 AM


A trip to the transfer station with the detritus from the older kids' mom, those things that they didn't want.
1 PM

Snowshoe 55:00 [1] 2.75 km (20:00 / km)

dog loop plus an excursion out on the Big Down Marsh, which we cut short when we started punching through to wet snow and then to water. Surprising that it would seem so melted after just one warmish (maybe low 30s, maybe less) day. I guess it just wasn't cold enough underneath to discourage the general melting of things. Otherwise pleasant to be out and the rest of the snow is still fine.
4 PM

Rowing Machine 8:55 [3] 2.0 km (4:28 / km)

Monday Jan 8 #

3 PM

Snowshoe 30:00 [3] 2.0 km (15:00 / km)
slept:8.25 weight:166.6lbs

Dog loop with Sassy, mostly. She seems a lot more comfortable ranging far and wide in the snow. Nice afternoon, just starting to spit a little. A fairly brisk pace, noticed it on the uphills, particularly where untracked.

Sunday Jan 7 #

1 PM

Snowshoe 52:35 intensity: (5:23 @0) + (36:15 @1) + (10:57 @2) 1.3 mi (40:28 / mi) +72m 34:32 / mi
ahr:99 max:121 slept:6.75 weight:167.8lbs

Snowshoeing with Rhonda, Francesca and Sassy. The track is from the second half of the excursion, because I forgot to turn it on. Sassy found something really interesting and disappeared for about 15 minutes. We put a lot of effort into looking for her, but as usual, the best plan was just to head home and eventually she showed up. Good Zack wasn't here to see us lose our dog, even if temporarily.

Beautiful sunny day, great snow.

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