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Training Log Archive: Charlie

In the 7 days ending Jun 1, 2019:

	activity	#	time	miles		km		+m	load
	Gym	7	2:24:02						439.2
	cycling	2	2:15:23	34.78	(3:54)	55.97	(2:25)	298	283.2
	Orienteering	1	1:02:04	3.02	(20:33)	4.86	(12:46)	184	197.5
	Rowing Machine	5	45:02	6.21	(7:15)	10.0	(4:30)		135.1
	Total	10	6:26:31	44.01		70.83		482	1055.0
	[1-5]	10	6:20:11
averages - sleep:6.4 weight:164.6lbs

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Saturday Jun 1, 2019 #

Event: Return to the Ridge

11 AM

Orienteering race 1:02:04 4.86 km (12:46 / km) +184m 10:44 / km
ahr:139 max:177 slept:6.75 weight:164.2lbs shoes: 2017 Icebug Anima BUGrip

Brown course at Ward Pound Ridge, HVO's one-day NRE event. Rode down with Bill, nice to see the HVO and WCOC folks, Peter, Phil and Steve down from MA, Hua and Tai, Kseniya, Nadia, Lina. Quite a nice gathering and a fine day.

I was a little apprehensive as I had woken up with some pretty sore knots, particularly in the right hip area, but they didn't bother me much on the course and physically I felt 100% better than last week. Very nice course by Niels L-O. Only two bad controls. On 7 I let my mind wander for a bit and thought I had already reached the trail bend to go between the marshes. Instead I ended up backtracking around the first marsh and going too low on the other side and having to climb back up. Then I climbed over the hill to get to it. Just bad execution. Then on 8 I drifted low to the big cliffs,almost fell in a really scary place, and then realized where I was. So maybe about 4 minutes on 7 and 3 on 8. Otherwise pretty clean.

Map and Route

4 PM

Note

Spreading wood chips on the trails with Zack.

8 PM

Gym (Yoga) 15:00 [3]

abbreviated session

Brown - Splits

Friday May 31, 2019 #

Note

Planting: Zinnias, tomatoes, peppers and basil. All under Rhonda's watchful direction.

10 AM

Gym (Yoga) 20:00 [3]
slept:6.75 weight:163.2lbs

Rowing Machine 8:47 [3] 2.0 km (4:24 / km)

Gym (squats) 2 [5]

getting a little easier

Thursday May 30, 2019 #

9 AM

Gym (Yoga) 20:00 [3]
slept:6.0 weight:165.2lbs

Rowing Machine 9:03 [3] 2.0 km (4:32 / km)

Gym (squats) 2:00 [5]

still doing one set of 30, all the way down, 25#. When I get back from my travels I may start increasing. So far it seems pretty good. All part of proper butt maintenance.

Wednesday May 29, 2019 #

9 PM

Gym (Yoga) 20:00 [3]
slept:6.0 weight:165.6lbs

Gym (Squats) 1:30 [3]

Tuesday May 28, 2019 #

8 AM

Note

An hour of laurel wrangling in a spot of Zack's choosing.

9 AM

Gym (Yoga) 20:00 [3]
slept:6.0 weight:164.4lbs

Rowing Machine 8:57 [3] 2.0 km (4:29 / km)

Gym (squats) 1:30 [5]

Monday May 27, 2019 #

9 AM

Gym (Yoga) 20:00 [3]
slept:7.0 weight:164.6lbs

Rowing Machine 9:04 [3] 2.0 km (4:32 / km)

Gym (squats) 2:00 [3]

1 PM

cycling (ebike) 1:29:13 22.47 mi (3:58 / mi) +245m 3:50 / mi
ahr:113 max:155

Sunday May 26, 2019 #

Event: NEOC: Earl's Trails

7 AM

Gym (Yoga) 20:00 [3]
slept:6.5 weight:165.2lbs

After another bunch of rolling, this time on L quad

Rowing Machine 9:11 [3] 2.0 km (4:36 / km)

Gym (squats) 2:00 [3]

10 AM

cycling (ebike) 46:10 12.31 mi (3:45 / mi) +52m 3:42 / mi
ahr:129 max:170

From PV while Rhonda was walking along the river.

1 PM

Note

A very nice visit with our friends Lina and Angelo. Peter and Gail came down and Gail stayed with Rhonda while Peter and I went to Lina's. There is often quite a large crowd at Lina's for a Sunday lunch, but this was a bit more manageable. Just two of their kids, one spouse and two grandchildren. I hadn't met the grandchildren before - very nice kids, 13-year old twin girls. Lunch was the usual sort of extravaganza. Four kinds of pasta for a first plate, fettucine with herbs, two kinds of homemade gnocchi, one with spinach and one with tomato sauce, another pasta with a different tomato sauce. Then three second plates: chicken, steak and salmon. Try to pace myself. Some very nice salad and vegetables. Fennel (excellent), string beans perfectly fresh. Then came a beautiful fruit plate, strawberries, cherries and golden grapes, and finally two kinds of dessert, some little peach tarts and a wonderful chocolate cake. And of course espresso. A wonderful family and a very nice afternoon. Among other things we heard about the plans Lina and Angelo have to take all four of their grandchildren to Italy for a month this summer. Amazing.

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