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Training Log Archive: Charlie

In the 7 days ending Dec 17, 2011:

	activity	#	time	miles		km		+m	load
	Gym	4	3:20:00						600.0
	Hike	2	2:28:21	6.62	(22:26)	10.65	(13:56)	316	321.7
	Running	2	1:00:41	4.11	(14:45)	6.62	(9:10)	175	200.9
	cycling	1	32:00						96.0
	Orienteering	1	18:59	1.53	(12:25)	2.46	(7:43)	60	72.2
	Rowing Machine	1	10:05	1.36	(7:25)	2.19	(4:37)		30.3
	Total	11	7:50:06	13.62		21.91		551	1321.1
	[1-5]	11	7:50:02
averages - sleep:6.9 weight:162.5lbs

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Saturday Dec 17, 2011 #

12 PM

cycling (spinning bike) 32:00 [3]
slept:8.5 weight:163.5lbs

Thought I was going to run at Forest Park this morning, or maybe go to the crossfit competition, but woke up with a sore foot. I think it is plantar fasciitis, but the pain is right behind the ball of the foot, instead of the more common mid-arch location. So no running until it calms down. Rhonda and Cindy were on a two hour spinning excursion in the gym, so I went and hung out with them for a while.

AOWN note. when I came out, Sassy was strutting around with the lower leg of a deer sticking out of her mouth like she was smoking a big cigar. Very proud with herself. Not sure where the rest of it might be.

Friday Dec 16, 2011 #

10 AM

Rowing Machine 10:05 [3] 2.19 km (4:37 / km)
slept:8.0 weight:162lbs shoes: 2011 Merrell Trail Glove

4 PM

Gym 25:00 [3]
shoes: 2011 Merrell Trail Glove

Not sure whether I forgot it was Friday, or forgot it was 4:30, but arrived at crossfit to find there was no class, which is in fact normal for Friday afternoons. Jen was there working on her clean & jerk, and Mark, one of the other owners, was there doing front squats, so Mark and I did a brief workout, and then hit the road. Situps and KB swings, 5 rounds of 10. Also did a bunch more pullups, which are getting better. I can do 10 again, and I think I will get a chest-to-bar pullup soon, maybe within a week.

Thursday Dec 15, 2011 #

9 AM

Gym 55:00 [3]
slept:8.0 weight:162.5lbs shoes: 2011 Merrell Trail Glove

Pretty fun and offbeat workout. Many rounds of general practicing at pullups, flipping tractor tires, and hitting the tractor tires with a sledge hammer. Then head to head competitions for time - 6 pullups, 10 flips, 20 hammer swings. This was a thing I was really good at. Then another timed competition on squats and burpees, which I was not very good at. Rhonda, on the other hand, is killer at it. Good cardiovascular capability, and she has been doing at least 100 pushups a day.

3 PM

Running (woods run) 30:31 3.27 km (9:20 / km) +75m 8:22 / km
ahr:141 max:171 shoes: 2011 NB MT101 black

Got late, so just ran the RHINO again, with Sassy racing around and having fun.

Wednesday Dec 14, 2011 #

9 AM

Hike 2:03:21 [2] 5.32 mi (23:12 / mi) +316m 19:35 / mi
slept:4.75 weight:162lbs shoes: 2011 NB MT101 black

Hike at Haystack Mt in Norfolk with Rhonda, Mary Ellen, and Mary Ellen's loquacious friend Bill. Up to the tower and back on trails, then across the street and most of the hike was on Norfolk Land Trust trails.

Tuesday Dec 13, 2011 #

8 AM

Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:5.75 weight:161.5lbs

dog walk. Brisk morning.

9 AM

Gym 1:00:00 [3]
shoes: 2011 Merrell Trail Glove

Rowing to warm up, then deadlifts, including 5 x 175, 3 x 205, 1 x 230. Form falls apart when it gets heavy. Then 150 wall balls for time. 12 lb ball, 7:42. It's a lot of squats, but the forearms are what really got tired. Legs not too bad. Maybe worse for the other guys, who were doing back squats when I was doing DLs. I am a long way from being able to support a bar on my back.

2 PM

Orienteering 18:59 2.46 km (7:43 / km) +60m 6:52 / km
ahr:153 max:168 shoes: 2011 NB MT101 black

short Rhino course. Sassy was having a fine time. Lost my attention for a while and had to go back for #7. Looks like 27 seconds on the garmin track. Pretty impressive that those guys (Neil and Marie) did it in 18 minutes in the dark, reading the map.

Monday Dec 12, 2011 #

3 PM

Running (woods run) 30:10 3.35 km (9:01 / km) +100m 7:50 / km
ahr:148 max:174 slept:7.75 weight:163.5lbs shoes: 2011 NB MT101 black

long RHINO. Trying a bit harder, and did ok except for getting caught up in deadfall between 5 and 6 and taking a tumble, and then getting stuck in laurel between 6 and 7 and getting off line.

Sunday Dec 11, 2011 #

7 AM

Gym 1:00:00 [3]
slept:5.5 weight:162.5lbs shoes: 2011 Merrell Trail Glove

Combination class, Rhonda leading yoga and Marie rockgympa. Very energetic and fun, exposing some serious weakness, particularly in glutes and hams. Pretty good group: Rhonda, Marie, Mike, Neil, Jeff, Judy, Susie and J-J, and me. Kissy, Gail and Joe offering encouragement from the spinning bikes.

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