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Training Log Archive: Charlie

In the 7 days ending Dec 10, 2011:

activity # timemileskm+m
  Gym5 4:15:00
  Hike5 3:30:00 5.8 9.33
  Orienteering3 1:30:19 2.09 3.36 92
  Running1 58:35 3.57(16:25) 5.74(10:12) 159
  Rowing Machine3 42:15 6.08(6:57) 9.79(4:19)
  Total17 10:56:09 17.54 28.23 251
  [1-5]17 10:55:52
averages - sleep:6.9 weight:161lbs

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Saturday Dec 10, 2011 #

7 AM

Hike 1:00:00 [3]
slept:6.0 weight:161.5lbs

Stroll down with the chainsaw to clean up a big black birch that fell a day or so ago. Then met up with Rhonda and Sassy, put out the last control and did some clipping of raspberries in preparation for night O.
9 AM

Gym 45:00 [3]
shoes: 2011 Merrell Trail Glove

13 min AMRAP - wall ball, burpees, goblet squats. Good workout. Then some of Rhonda's yoga class.
2 PM

Running 22:08 intensity: (17 @0) + (3 @1) + (2:00 @2) + (15:02 @3) + (4:26 @4) + (20 @5) 2.29 km (9:41 / km) +61m 8:33 / km
ahr:141 max:188 shoes: 2011 NB MT101 black

jogging around the short course, waking up controls.

Running 36:27 intensity: (23 @1) + (8:59 @2) + (26:50 @3) + (15 @4) 3.46 km (10:32 / km) +98m 9:14 / km
ahr:133 max:148 shoes: 2011 NB MT101 black

and around the long course, waking up the rest of them.

Friday Dec 9, 2011 #

7 AM

Gym 50:00 [3]
slept:7.25 shoes: 2011 Merrell Trail Glove

Two workouts, as seems to be the protocol these days. First was push presses. Hard on my wrist, but not as hard as I had expected. Not able to push much weight. Sets of 3, first at 65, then 75, didn't get 95 all the way up, so backed off to 80 for the last set, which I made, but not with great form.

Then tabata sets of KB swings and pushups, although I switched situps for the pushups the last half when I ran out of useful pushups.

AOWN when we got home. Big red-tail in the crabapple near the house, and three fat does standing around in the flower garden.
3 PM

Orienteering (woods run) 35:19 intensity: (18 @1) + (1:14 @2) + (28:35 @3) + (5:07 @4) + (5 @5) 3.36 km (10:31 / km) +92m 9:15 / km
ahr:141 max:170 shoes: 2011 NB MT101 black

A jog around the RHINO course. Conditions: a little wet, a little slippery, a bit of deadfall. In other words, excellent.

Includes 1:30 wrestling a gate back in place that had been lifted off its hinges and turned over. A bear?

Thursday Dec 8, 2011 #

8 AM

Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:7.0 weight:161.5lbs

dog walk. about an inch of snow, after a lot of rain. It will melt.
11 AM

Rowing Machine 14:00 [3] 3.0 km (4:40 / km)
shoes: 2011 Merrell Trail Glove

6 PM

Note

We watched Matador. As dedicated Pedro Almodovar fans, we liked it just fine, but afterwards we agreed that we didn't know anyone else we would expect to watch it with, or to whom we would recommend it.

Wednesday Dec 7, 2011 #

9 AM

Gym 55:00 [3]
slept:7.0 weight:161.5lbs shoes: 2011 Merrell Trail Glove

Killer workout, two sections - first was 4 rounds of 15 DB clean & jerk, 3 wall climbs, 10 wall ball; second was three rounds of row 350, farmers walk. Rhonda is way beyond me. She did her yoga class and rowed 4500 before this.

Tuesday Dec 6, 2011 #

10 AM

Hike 35:00 [3] 1.5 mi (23:20 / mi)
slept:7.5 weight:161lbs

walking the dog, and a few more controls. All but 1 out now.
11 AM

Rowing Machine 22:30 [3] 5.0 km (4:30 / km)
shoes: 2011 Merrell Trail Glove

Rhonda has been after me with regard to the Concept 2 holiday challenge. A little sore from the deadlifts yesterday, and not adapted to rowing yet. Gradually increasing pace, starting at 2:19.7 and last 1000 at 2:08.2 pace.
1 PM

Rowing Machine 5:45 [3] 1.11 mi (5:10 / mi)
shoes: 2011 Merrell Trail Glove

4 PM

Gym 50:00 [3]
shoes: 2011 Merrell Trail Glove

Workout today was supposed to be back squats, but my wrist won't tolerate holding the bar there, so I did deadlifts, sets of 5x175. Then a 21-15-9 workout with KBs and pushups, which I did on dumbbells and without distinction. Pretty sore after.

Monday Dec 5, 2011 #

7 AM

Hike 45:00 [3] 1.5 mi (30:00 / mi)
slept:6.5 weight:160lbs

walking the dog and putting out night-o controls.
2 PM

Hike 45:00 [3] 1.5 mi (30:00 / mi)

more dog walking, more night-o controls
4 PM

Gym 55:00 [3]
shoes: 2011 Merrell Trail Glove

nice workout. First sets of DLs, after an extensive warm-up. 3x3, nominally at 70%, 80% and 90% of max. Since I haven't done anything heavy in a while, didn't overdo it. sets were at 155, 185 and 205. Not bad. Then 4x row 250, 25 squats, 1 min. rest. Total time was 9:34. Knocking off the 250s in around 54 seconds each. Not bad.

AOWN: Killer tick bite. My whole upper arm aches from it.

Sunday Dec 4, 2011 #

8 AM

Orienteering 20:00 [3]
slept:7.0 weight:160.5lbs

putting out controls. Bill had things well in hand.
2 PM

Orienteering 35:00 [3]
shoes: 2011 NB MT101 black

and picking them up at the end. Bill had it well orchestrated, with printed maps for me, him and his son Dave to get our respective parts of the haul. All picked up, sorted and put away in time to leave by 3:30. Nice crowd for the meet and a nice day for running. Particular thanks to Jim and Rich for taking care of registration.

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