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Training Log Archive: Charlie

In the 7 days ending Mar 17, 2018:

activity # timemileskm+mload
  Hike4 5:49:24 23.04(15:10) 37.08(9:25) 785550.5
  Gym2 2:00:00120.0
  Running2 42:25 4.46(9:31) 7.17(5:55) 135145.2
  Rowing Machine3 40:23 5.59(7:13) 9.0(4:29)111.9
  Orienteering1 28:38 2.03(14:08) 3.26(8:47) 3987.9
  Total12 9:40:50 35.12 56.51 9591015.5
  [1-5]12 9:14:53
averages - sleep:5.5 weight:164.2lbs

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Saturday Mar 17, 2018 #

8 AM

Rowing Machine 22:23 [3] 5.0 km (4:29 / km)
slept:6.0 weight:163.4lbs

Solid effort, a bit more comfortable in the second half. Struggling now with sore R hip flexor and spasms on L side in neck and upper back, but a little vitamin I and the warming up toward midway made this ok. Split paces:

2:18.1
2:16.2
2:15.5
2:13.2
2:08.5

And looking back, only 4 seconds over my best time this year, so too bad I hadn't looked first.
C • Strong finish 2
10 AM

Hike 1:56:36 intensity: (4:56 @0) + (11:27 @1) + (1:36:17 @2) + (3:56 @3) 8.18 mi (14:15 / mi) +125m 13:36 / mi
ahr:118 max:136 shoes: 2014 gel kayano

With Rhonda from PV to Riverton and back. She keeps a lively pace, and if my concentration slips for a moment she is two strides ahead. Windy.

Friday Mar 16, 2018 #

11 AM

Running 32:25 intensity: (2:26 @1) + (1:31 @2) + (9:12 @3) + (14:13 @4) + (5:03 @5) 3.17 mi (10:14 / mi) +135m 9:02 / mi
ahr:143 max:168 slept:6.0 weight:164.4lbs shoes: 2014 gel kayano

From PV.
4 PM

Running 10:00 [3] 2.07 km (4:50 / km)

Trying to follow some continuing ed on the computer, but really the rower is too noisy, so cut this short.

Thursday Mar 15, 2018 #

9 AM

Rowing Machine 8:45 [3] 2.0 km (4:23 / km)
slept:6.5 weight:164lbs

Working a little harder, but a long way to go.
4 PM

Hike 39:42 intensity: (2:00 @0) + (17:39 @1) + (12:54 @2) + (7:03 @3) + (6 @4) 2.38 mi (16:42 / mi) +188m 13:25 / mi
ahr:110 max:145 shoes: 2014 gel kayano

around the Ann loop with Rhonda who was feeling a bit tired after two days in NYC. Cooper is hard to keep up with.

Wednesday Mar 14, 2018 #

1 PM

Orienteering 28:38 intensity: (2:34 @1) + (6:14 @2) + (8:12 @3) + (9:52 @4) + (1:46 @5) 2.03 mi (14:08 / mi) +39m 13:20 / mi
ahr:111 max:164 slept:4.0 weight:164.8lbs shoes: 2014 gel kayano

Driveway repeats, an idea that came to me when I was taking trash cans down and then up again a few hours later. Thought about doing 5 - 10, and decided to shoot for 6. Got 7, and stopped really because I was concerned about what kind of DOMS I might encounter on the morrow. It was cold enough, and I didn't have gloves, that it was very difficult to push the watch buttons, including the one to stop the session, so I ended up with a track that may resemble spinning at Walter's.
C • Natural intervals 2
6 PM

Rowing Machine 9:15 [2] 2.0 km (4:38 / km)

Try to get started again.

Tuesday Mar 13, 2018 #

5 AM

Gym 1:00:00 [1]
slept:5.0 weight:165.4lbs

In the gym with Eric. Not a particularly good day for me. Several spasms, so did some lighter stuff and a lot of stretching and (ouch) rolling.

Monday Mar 12, 2018 #

5 AM

Gym 1:00:00 [1]
slept:5.5 weight:164.2lbs

Rhonda's morning class.
10 AM

Hike 1:09:32 intensity: (6:06 @0) + (29:20 @1) + (23:03 @2) + (8:34 @3) + (2:29 @4) 4.31 mi (16:08 / mi) +292m 13:20 / mi
ahr:109 max:150 shoes: 2014 gel kayano

Around the neighborhood with Rhonda. Quite a few tender spots, so moving along, but not really fast.

Sunday Mar 11, 2018 #

10 AM

Hike 2:03:34 intensity: (12:55 @0) + (1:02:43 @1) + (47:56 @2) 8.17 mi (15:07 / mi) +180m 14:09 / mi
ahr:108 max:125 slept:5.5 weight:163.4lbs shoes: 2014 gel kayano

With Rhonda, PV to Riverton and back on E River Rd. Nice day, some cyclists out. I thought that might be a good option, but Rhonda was too clever for me.

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