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Training Log Archive: Charlie

In the 7 days ending Apr 15, 2017:

activity # timemileskm+mload
  cycling6 8:56:02 109.77(4:53) 176.66(3:02) 1993976.5
  Gym5 3:45:00360.0
  Hike1 37:27 0.58(1:04:07) 0.94(39:50) 6
  Running1 16:24 1.56(10:31) 2.51(6:32) 8851.2
  Total13 13:34:53 111.92 180.11 20871387.6
  [1-5]11 11:50:34
averages - sleep:7 weight:166.5lbs

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Saturday Apr 15, 2017 #

11 AM

cycling 1:55:56 intensity: (6:37 @0) + (42:59 @1) + (48:59 @2) + (17:21 @3) 22.99 mi (5:03 / mi) +390m 4:47 / mi
ahr:113 max:143 slept:7.5 weight:166.4lbs

From PV with Rhonda. Very breezy, mostly from the South, so quite a headwind on the way back.

Friday Apr 14, 2017 #

2 PM

cycling 59:45 intensity: (2:06 @0) + (31:11 @1) + (23:56 @2) + (2:32 @3) 12.26 mi (4:53 / mi) +216m 4:37 / mi
ahr:109 max:141 slept:6.0 weight:167lbs

A little spin with Rhonda, neither of us feeling particularly lively, so kept it short.

Thursday Apr 13, 2017 #

6 AM

Gym 1:00:00 [3]
slept:7.0 weight:167.2lbs

regular workout with Eric, stretching, rolling, abs, deadlifts
8 AM

Gym 30:00 [2]

circuit workout with Eric and Rhonda. 6 stations, bench dips, goblet squats, TRX one arm rowing, BOSU pushups, reverse crunches, sumo squats.
12 PM

cycling 1:30:10 intensity: (2:08 @0) + (30:10 @1) + (48:55 @2) + (8:57 @3) 18.54 mi (4:52 / mi) +289m 4:38 / mi
ahr:113 max:142

From PV with Rhonda and our friend Lindsay. Always entertaining.
5 PM

Hike 37:27 [0] 0.58 mi (1:04:07 / mi) +6m 1:02:08 / mi

Gentle perambulation with some Land Trust folks on a prospective acquisition.

Wednesday Apr 12, 2017 #

2 PM

Running 16:24 intensity: (57 @1) + (3:46 @2) + (4:22 @3) + (7:01 @4) + (18 @5) 1.56 mi (10:31 / mi) +88m 8:57 / mi
ahr:110 max:161 slept:6.5 weight:166lbs shoes: 2012 gel kayanos

Pretty tired and sore, was going to declare it a rest day, but decided to go out and run a couple of loops around the backyard, the so-called hospital loop. Didn't have much and only did one jogging, two with some push, but not much result.

Stupid Garmin trick. It turned itself on again twice after I was done. That seems to be a new ailment. I hope it doesn't get to be a habit.


For what it's worth, the two "fast" loops were approximately 4:10 and 4:08. Not too sparky.

Tuesday Apr 11, 2017 #

6 AM

Gym 1:00:00 [1]
slept:7.5 weight:167.8lbs

Working out with Eric. The usual stretching and bands, plus DLs. Just 70 lbs, but 5 x 6 reps, good form. R upper leg and low back continue to bug me.
8 AM

Gym 30:00 [2]

circuit workout in the gym with Rhonda and Eric. Rowing with machine, GH hamstring curls, dumbbell rowing, pushups on the rings, BOSU crunches, wall sit with medicine ball twists.
3 PM

cycling 1:37:50 intensity: (2:31 @0) + (4:37 @1) + (1:11:28 @2) + (8:22 @3) + (8:49 @4) + (2:03 @5) 20.25 mi (4:50 / mi) +387m 4:34 / mi
ahr:129 max:162

Hard. Pretty warm out, did route from last fall. Left the house and down Devil's elbow past Ski Sundown, then up 219 and over the dam, up Beech Rock Rd to 181 to 20 then back down past Riverton to PV, where Zack picked me up. The watch died along 181. Seems to have de-charged since yesterday. Sometimes it does that. Anyway, it was a fair amount of work, especially toward the end.

Huge piles of crushed stone and stone dust at the corner where 181 meets 20. Not sure what they are up to.

I had thought about heading up to Earl's Trails, but the car ride to Central today was uncomfortable enough that I didn't want to risk another one, and not at all sure I could run anyway. So a bike ride seemed a safer idea.

Monday Apr 10, 2017 #

5 AM

Gym 45:00 [0]
slept:7.0 weight:165.8lbs

Rhonda's morning class
12 PM

cycling 1:01:21 intensity: (3:37 @0) + (6:02 @1) + (29:58 @2) + (13:15 @3) + (8:29 @4) 13.34 mi (4:36 / mi) +353m 4:15 / mi
ahr:125 max:152

Short excursion in W Simsbury. Have to get by and see George one of these days, but things to do this afternoon, so hurried back.

Sunday Apr 9, 2017 #

12 PM

cycling 1:51:00 intensity: (4:53 @0) + (35:40 @1) + (1:03:28 @2) + (6:22 @3) + (37 @4) 22.39 mi (4:57 / mi) +358m 4:43 / mi
ahr:113 max:150 slept:7.5 weight:165.4lbs

Up Sandy Brook with Mike and Cindy, admiring Mike's new E-bike. This was my and Rhonda's longest ride so far this spring, not particularly difficult, and I would have gone further (as Mike and Cindy did), but Rhonda was ready to turn back. Mike rode with us until we got to the hill on Sandy Brook and then he disappeared. Found him relaxing at the top.

I tried the e-bike just for about 200 yds. Very fun. Just feels like one has young, springy legs, but very natural feeling. I can certainly see the utility, especially around here.

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