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Training Log Archive: Charlie

In the 7 days ending Nov 26, 2011:

activity # timemileskm+m
  Hike4 4:20:00 8.95(29:03) 14.4(18:03)
  Orienteering1 3:36:10 11.37(19:01) 18.3(11:49) 56822 /26c84%
  Gym4 3:05:00
  Total9 11:01:10 20.32 32.7 56822 /26c84%
  [1-5]9 11:01:02
averages - sleep:7 weight:160.4lbs

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Saturday Nov 26, 2011 #

7 AM

Hike 45:00 [3] 1.75 mi (25:43 / mi)
slept:8.5 weight:161lbs

Checking control sites for night-O, with Sassy and Rhonda.

Friday Nov 25, 2011 #

8 AM

Gym 45:00 [3]
slept:7.25 weight:162lbs shoes: 2011 Merrell Trail Glove

workout with Mark Izzo, instead of Jen our usual coach. Long and structured warmup: theoretically 5 rounds (although I only made it through 3). 5 reps of each exercise (except 1 length of the gym of the creeper crawls).
creeper crawls
box jumps
overhead squats
wall ball
sledge hammer hits on a big tractor tire

Then the main workout was dumbbell Fran: 21-15-9 of dumbbell thrusters and pullups. Killer. I don't have useful pullups back yet, so I was doing them with a band assist.

Back is really tender.
10 AM

Hike 2:30:00 [3] 7.0 km (21:26 / km)
shoes: 2011 NB MT101 black

vetting Bill D's courses at Sessions in anticipation of the December 4 meet, dragging my cousin Matthew around. Not much running. Back in serious spasm mode, and achilles tendon not too happy either. But a beautiful day and nice to be out in the woods.

Thursday Nov 24, 2011 #

8 AM

Gym 50:00 [3]
slept:6.5 weight:161.5lbs shoes: 2011 Merrell Trail Glove

Killer workout, and a large crowd, probably 40 or so folks.

Workout was 20 reps each of 7 exercises, with a 400 M run after each exercise.

20 DL (I used 135)
20 KB swings (20KG)
20 OH squats (only a piece of PVC pipe - flexibility issues)
20 Burpees
20 pullups
20 box jumps (20" box, in deference to my sore knee)
20 DB squat cleans (20#, in deference to my sore R arm)

Fun, though.

Wednesday Nov 23, 2011 #


I heard from Dennis Wildfogel that George Minarik suffered a serious heart attack yesterday and is being treated at a hospital in Richmond CA. I gather George's condition is quite serious.

The family has set up a site for friends and family to register, receive information when it becomes available and post well wishes. To enroll in the site, go to

George's wife Leslie and daughter Sarah, and his very good friends Dennis and Louise have been at his side, and what I know about this I know from Dennis. George has been an M-60 competitor of mine (and every age group along the way) for 25 years, and one of the nicest guys in the sport (and our sport is well supplied with nice guys).
7 PM

Gym 40:00 [3]
slept:5.0 weight:161lbs shoes: 2011 Merrell Trail Glove

long warm up, then the workout was 7 rounds of 5 reps each of three exercises: DB split cleans, DB split jerks, renegade rows.

A renegade row is accomplished with two DBs. Hold the DBs and do a pushup, then alternately row each dumbbell up to where it touches the shoulder, then another pushup, etc.

I only used 15#s, and only used one DB on the cleans because of the state of my R bicep (very sore from the last several days).

Tuesday Nov 22, 2011 #

8 AM

Hike 25:00 [3] 1.35 mi (18:31 / mi)
slept:6.25 weight:160lbs (rest day)

Tried to stay up last night to watch the Patriots, but only made it to half time. Woke up at 11 and they were well ahead, so headed up to bed. Too sore this morning for crossfit, or for a run, so a good day for some rest.
12 PM

Hike 40:00 [3] 1.5 mi (26:40 / mi)

Walked out to the Little Down Marsh with David Mattson, who is going to trap some beavers for me. Nice walk, nice conversation. Sassy had a good time.

Monday Nov 21, 2011 #


Not sure if anyone else would watch this whole thing.
Venice street-O headcam video
But very cool.
7 AM

Gym 50:00 [3]
slept:8.0 weight:157.5lbs shoes: 2011 Merrell Trail Glove

Workout today was five rounds for time, 12 Deadlifts, 9 hang power cleans, 6 push jerks. I only used 53# because I knew the hang power cleans would be tough on my wrist, and that was enough. DLs and PJs were pretty easy, HPCs deadly.

Sunday Nov 20, 2011 #

11 AM

Orienteering 3:36:10 intensity: (8 @0) + (1:55 @1) + (1:15:22 @2) + (2:13:44 @3) + (5:01 @4) *** 18.3 km (11:49 / km) +568m 10:14 / km
ahr:132 max:163 spiked:22/26c slept:7.5 weight:160lbs shoes: 2011 NB MT101 black

Blue Hills Traverse. It became apparent pretty quickly that this was not going to be a good day physically. I felt pretty toasted after #6, and ran only slowly and sporadically after that, almost exclusively walking by the last loop or so. Surprised to meet up with J-J after blowing #3 to the right, then blew #4 as well in his company, going by 5 on the way. Phil was standing above #5 looking puzzled, so we told him where it was. After 4, 5 was easy the second time, but my energy was disappearing by 6 and J-J got away. Alone at 7, and then confused by the trails on the way to 8. Alone all the way there, but meeting up with Dean and a couple of the AR folks at the control. Pulled away from Dean on the way to 9, but then met up with him again at the top of the reentrant above 10. Ken Sr. came zooming by on the way to 12, and Dean showed up again, briefly. Ken was ahead going over the hill to 15, and it seems we made the same mistake, getting on the hill below the SW-NE wall and thinking we were above it, and drifting way down the hill, although I didn't see him until later. Confused about where I was on the trail for a while, and Ken showed up, a bit confused as well. He was moving faster, and I caught glimpses of him on the way to 15, 16 and 17, and the last I saw of him was when he was leaving 17 and I wasn't there yet. One control that was hard for me to find was 20. I got sucked off by a larger rock higher up the side, and then wandered down too far before seeing the trail and heading back. Then I did some really dumb stuff going from 21 to 22, getting above the line of cliffs and heading all the way up to the trail because it looked so ugly to climb down, then missing which trail I was on and getting way too far N. Then walking, walking. Leaving 26 I saw Lori and Presto coming in behind me, so I tried to jog to hold them off. At least I beat the greyhound!


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