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Training Log Archive: Charlie

In the 7 days ending Jan 16, 2012:

	activity	#	time	miles		km		+m	load
	Gym	4	3:20:00						600.0
	Hike	5	3:05:50	9.5	(19:33)	15.29	(12:09)	466	253.5
	Rowing Machine	9	2:33:35	21.13	(7:16)	34.0	(4:31)		460.8
	cycling	1	35:00						105.0
	Orienteering	1	29:09	1.99	(14:40)	3.2	(9:07)	42	97.6
	Running	1	24:28	3.1	(7:54)	4.99	(4:54)	31	98.8
	Total	20	10:28:02	35.72		57.48		539	1615.7
	[1-5]	19	9:25:02
averages - sleep:7.1 weight:163lbs

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Monday Jan 16, 2012 #

8 AM

Gym 50:00 [3]
slept:7.75 weight:162lbs shoes: 2011 Merrell Trail Glove

1000 M rowing to warm up, then killer workout. 20 pullups, 30 pushups, 40 situps, 50 squats. Then rest 3 minutes and repeat, total of 5 times. Except I got to the end of the time I had available after 4 rounds which was plenty. Made all 4 rounds of the pullups, although I was breaking it into 3 sets, then 4 and ultimately 5. Pushups were from my knees after the first set, and hard enough at that. Situps and squats ok - straight through, but very hard.

Then off to a PT appointment for my knee, which I think is doing me a bit of good.

11 AM

Hike 2:50 [3] 1.35 mi (2:06 / mi)

dog walk with Sassy. Plenty cold.

1 PM

Rowing Machine 21:37 [3] 5.0 km (4:19 / km)
shoes: 2011 Merrell Trail Glove

Split pace:

2:16.4
2:12.2
2:10.7
2:07.6
2:01.4

Very difficult - sore from this morning's crossfit.

Sunday Jan 15, 2012 #

Event: WCOC Winter Meeting and Mobile-O

9 AM

Rowing Machine 21:54 [3] 5.0 km (4:23 / km)
slept:7.0 weight:161.5lbs shoes: 2011 Merrell Trail Glove

Thought I was going to do a lot of rowing yesterday during football games, but between the 5K and the dog walk in the cold I was only good for laying around on the couch.

This is part of my new approach to rowing for this season - not too fast, work on better form, slower cadence, more leg drive. Not sure why, but my hands seem to be holding up better to this, although I tend to feel it more in my lats and forearms.

Split pace:

2:16.8
2:15.3
2:11.0
2:10.3
2:03.7

Chitown called me out the other day for allowing myself to bulk up, and a little motivation always helps, so I now am planning on working my way back down to the middleweight limit (although I don't plan on any efforts in that sport) by the time I go to Mexico Feb 8.

C • Impressive 12

10 AM

Hike 25:00 [1] 1.35 mi (18:31 / mi)
shoes: 2011 Merrell Trail Glove

dog walk with Rhonda and Sassy. Plenty cold, -4F at the start. Unaccustomed this year.

3 PM

Orienteering 29:09 3.2 km (9:07 / km) +42m 8:33 / km
ahr:146 max:167 shoes: 2011 NB MT840

Mobile phone-o at Rick and Susie's. Managing the phone, dibber, compass in gloves, I forgot to turn on the GPS until a quarter of the way through. I was on course B, ably navigated by J-J. I had shepherded him around A earlier, and it is an advantage. One lucky catch, I had gotten further along than J-J realized on my way to 6, and happened to mention crossing a ditch, which got us back on track.

Saturday Jan 14, 2012 #

9 AM

Running race 24:28 3.1 mi (7:54 / mi) +31m 7:39 / mi
ahr:157 max:174 slept:6.0 weight:163lbs shoes: 2011 NB MT101 black

Forest Park 5K. Nice visit with some of the usual suspects, including PG, George 'n' Lyn, Clint, Bob Massaro. Similar to last time, spent the first 2 1/2 miles hanging on to George, then pushed past him on the downhill. Hard work. Now that I'm home I'm feeling rather nappish, but Rhonda will get me going, I'm sure.

1 PM

Hike 1:03:00 [0] 2.85 mi (22:06 / mi) +176m 18:33 / mi
shoes: 2011 NB MT840

with Sassy and Rhonda at Peoples State Forest. Cooling down rapidly and we cut it short. GPS track includes part of the ride home, as I forgot to turn it off in the excitement of trying to lure the dog back in the car.

Friday Jan 13, 2012 #

Event: 2012 Anza-Borrego Desert Orienteering Meet

7 AM

Gym 55:00 [3]
slept:7.75 weight:163.5lbs shoes: 2011 Merrell Trail Glove

Lifting workout today, good break from met cons. Back squats 3-3-3 at 110-115-125, then push presses 3-3-3 at 75-80-85. Long warmup.

11 AM

Rowing Machine 22:23 [3] 5.0 km (4:29 / km)
shoes: 2011 Merrell Trail Glove

getting a little better. I was able to average a good pace over the last 1000 or so while keeping my stroke down to about 24. Splits:
2:23.0
2:18.2
2:14.9
2:10.8
2:04.4

Thursday Jan 12, 2012 #

6 AM

Rowing Machine 14:30 [3] 3.0 km (4:50 / km)
slept:7.5 weight:164lbs shoes: 2011 Merrell Trail Glove

easier pace, and consequently not as difficult. Have to do more of this to build my base. Muscles tender and a good day to lay off crossfit and recover some.

8 AM

Hike 30:00 [3] 1.35 mi (22:13 / mi)

with Sassy and Rhonda on the dog loop. About 2 inches or so of wet slippery snow. A little raw out, but not real cold.

11 AM

Rowing Machine 23:38 [3] 5.0 km (4:44 / km)
shoes: 2011 Merrell Trail Glove

slowed down the pace and this went better. I am still sore from ramping up the rowing and the last few days of crossfit. It will get better.

4 PM

Rowing Machine 23:14 [3] 5.0 km (4:39 / km)
shoes: 2011 Merrell Trail Glove

Another easy session. Ratlum Mt AC is now closing in on Lincoln Park Boat Club on an average per member basis. At least temporarily.

Wednesday Jan 11, 2012 #

7 AM

Gym 45:00 [3]
slept:7.0 weight:163.5lbs shoes: 2011 Merrell Trail Glove

21-15-12-9: wall ball, burpees, kettle bells.

Rowing Machine 4:55 [3] 1.0 km (4:55 / km)
shoes: 2011 Merrell Trail Glove

Just killing a little time between crossfit and PT appointment for my knee

12 PM

Rowing Machine 12:45 [3] 3.0 km (4:15 / km)
shoes: 2011 Merrell Trail Glove

2 PM

Hike 1:05:00 [2] 2.6 mi (24:59 / mi) +290m 18:34 / mi
shoes: 2011 Merrell Trail Glove

With Rhonda, Zack and Sassy on Ted Wright Trail.

5 PM

Rowing Machine 8:39 [3] 2.0 km (4:20 / km)
shoes: 2011 Merrell Trail Glove

Tuesday Jan 10, 2012 #

6 AM

cycling (spinning bike) 35:00 [3]
slept:6.5 weight:163.5lbs

with Rhonda and Sheryl in the gym.

4 PM

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

Nice workout. First Deadlifts, sets of 3, working up to 180, 190 and 200. Then for time, 10,9,8,7,6,5,4,3,2,1 alternating pull ups with theoretical box jumps, but I can't do box jumps right now with my knee, so I did double the number of situps. Always nice to do pull ups.

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