Attackpoint - performance and training tools for orienteering athletes

Training Log: Charlie

In the last 7 days:

	activity	#	time	miles		km		+m	load
	Running	6	1:57:37	8.04	(14:38)	12.93	(9:06)	251	204.8
	cycling	1	53:43	13.4	(4:01)	21.57	(2:29)	179	109.8
	Gym	1	20:00						60.0
	Rowing Machine	2	18:33	2.49	(7:28)	4.0	(4:38)		55.7
	Kayak	1	12:35	0.55	(22:42)	0.89	(14:06)		1.5
	Total	11	3:42:28	24.48		39.39		430	431.8
	[1-5]	11	3:22:59
averages - sleep:6.7 weight:170.1lbs

1:13

0:00

Friday Jul 26 #

7 AM

Running 18:52 1.26 mi (14:56 / mi) +37m 13:41 / mi
ahr:115 max:138 slept:5.0 weight:169.4lbs shoes: 2024 Gray Salomon Speedcross

Five days in a row! Seemed like pretty good legs, compared to recent attempts.

Thursday Jul 25 #

11 AM

Running 19:31 1.35 mi (14:27 / mi) +44m 13:08 / mi
ahr:112 max:175 slept:6.5 weight:169.7lbs shoes: 2024 Gray Salomon Speedcross

3 PM

cycling 53:43 13.4 mi (4:01 / mi) +179m 3:51 / mi
ahr:118 max:152

W Simsbury loop. Relatively good legs today.

Wednesday Jul 24 #

11 AM

Rowing Machine 9:12 [3] 2.0 km (4:36 / km)
slept:7.0 weight:169.8lbs shoes: 2024 Gray Salomon Speedcross

4 PM

Running 19:34 1.35 mi (14:30 / mi) +43m 13:13 / mi
ahr:111 max:145 shoes: 2024 Gray Salomon Speedcross

7 PM

Gym (weights) 20:00 [3]

two rounds, six exercises
machine chest presses 10 x level 7
air squats to 10" bench 10
machine pull downs 10 x level 8
back squats 10 x 75#
overhead press 8 x 45#
machine leg press 15 x level 12

Tuesday Jul 23 #

3 PM

Running 19:51 1.39 mi (14:15 / mi) +44m 12:58 / mi
ahr:113 max:131 slept:7.0 weight:171lbs shoes: 2024 Gray Salomon Speedcross

Monday Jul 22 #

10 AM

Running 19:15 1.33 mi (14:27 / mi) +42m 13:10 / mi
ahr:112 max:163 slept:6.5 weight:171.1lbs shoes: 2024 Gray Salomon Speedcross

Faster today, maybe stimulated by the resurgent FDFs. Otherwise no explanation.

This was after dropping Mack and Falco off at day camp, a long chat with the long-term director of the Nature Center and good friend Jay Kaplan, and then with his son Josh who was dropping off his kid for camp. Not sure exactly how long, but Jay has been the director there for at least 50 years, working a somewhat reduced schedule now, in deference to his age.

Sunday Jul 21 #

8 AM

Rowing Machine 9:21 [3] 2.0 km (4:41 / km)
slept:7.5 weight:170.9lbs shoes: 2020 Merrell Trail Glove 5

Seemed hard. First time since before we went to Europe.
But the back is greatly improved this morning. Actually it was a fair amount better yesterday afternoon after some vigorous rolling and a half hour nap.

11 AM

Running 20:34 1.35 mi (15:16 / mi) +42m 13:55 / mi
ahr:101 max:149 shoes: 2024 Gray Salomon Speedcross

One dog loop. Stately pace. A little pressure in the R knee, but nothing sharp.

3 PM

Kayak 12:35 0.55 mi (22:42 / mi)
ahr:79 max:88

Saturday Jul 20 #

Note
slept:7.5 weight:168.9lbs (rest day)

Lower back spasm after some yard work this morning, so all plans out the window for exercise today. However, a bunch of rolling, which seemed to help.

4 PM

Note

Zack had been extolling the virtues of the boardwalk trail at Little Pond in Litchfield, so we decided to go check it out on our way to the Festa, the end of year party for the Italian classes in Torrington. We made it out to the boardwalk, and then some serious rain passed through, soaking us. All exacerbated by not having brought a change of clothes, so Rhonda ended up to chilled to stay long at the Festa, which actually suited us fine. Met a guy there who is taking one of the beginner classes, whom I used to work with for a bit when I was helping the state of CT with insurer examinations. I'm afraid I didn't remember him at all, although he not only remembered me, but seems to have known something about me, either through Dona the Italian teacher, or more likely through our neighbor Glen, who is apparently a good friend. Nice guy.

« Earlier