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Training Log Archive: Charlie

In the 7 days ending Aug 25, 2012:

activity # timemileskm+m
  cycling5 6:22:48 81.64(4:41) 131.38(2:55) 1675
  Gym3 4:50:00
  Rowing Machine2 36:12 4.98(7:16) 8.02(4:31)
  Orienteering1 35:0618 /18c100%
  Total11 12:24:06 86.62 139.4 167518 /18c100%
  [1-5]6 6:01:18
averages - sleep:6.8 weight:161.2lbs

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Saturday Aug 25, 2012 #

10 AM

cycling 1:27:07 [0] 18.34 mi (4:45 / mi) +477m 4:24 / mi
ahr:117 max:153 slept:8.75 weight:159.8lbs

With Rhonda and Cindy, from parking lot at SE corner of Lake McDonough. Out and back up 181 to route 20 in W Hartland. More hills than I've been doing, and not so bad. Hard to keep a leash on Rhonda on the uphills.

Friday Aug 24, 2012 #

9 AM

Gym 2:00:00 [3]
slept:7.0 weight:162lbs

Stone, dirt and woodchip shoveling, all part of the driveway project. This part was mostly filling in along the sides where the recent thunderstorms have made gullies.
3 PM

cycling 1:01:23 [0] 11.75 mi (5:14 / mi) +495m 4:37 / mi
ahr:119 max:152

From PV, rode out W River Rd to meet Rhonda and Cindy, then back to PV where they packed up bikes, then up to Goose Green Rd and over to Cindy's house. Some good hills.

Thursday Aug 23, 2012 #

6 AM

Rowing Machine 22:30 [3] 5.0 km (4:30 / km)
slept:5.5 weight:163lbs shoes: 2012 merrell trail glove

Not pushing, just starting to get back in the habit.

Writing that made me think of my old Catholic school friend, Richie Aquilina. Endlessly entertaining, good spirited, full of gentle mischief. Quite a fine fellow. One day in 9th grade he asked, "Is it all right to kiss a nun?" Answer:

"Yes, as long as you don't get in the habit."
9 AM

Gym 50:00 [3]
shoes: 2012 merrell trail glove

4 back to back 5 minute AMRAP sessions. First session alternating 20 situps and 25 squats, then next session row 250 M and 10 burpees, then 20 KB swings and bear crawl one length of the gym, last session 10 pullups, 10 pushups. Knee is increasingly troublesome. Much rolling called for and some application of the stick.
12 PM

Gym 2:00:00 [3]

I don't usually log yard work, but so much stone shoveling was involved in the driveway cleanup exercise today that I thought it would have been an ideal crossfit workout. Too bad I didn't have the class here.
6 PM

Orienteering race 24:49 [3] ***
spiked:12/12c shoes: 2012 MT101 Green

Corn Maze Orienteering Classic Course. I'll write this down as spikes of the 12 controls, because I didn't really have trouble finding any of them. Just some sub-optimal routes and moving very slowly. The only time I was lost at all was on the way from 12 to the finish (definitely the most difficult leg). While I fumbled a bit on the way out of 12, I recognized the long N-S stretch up the farmer's hip when I got to it, so not too much trouble there.

The map . Forgot my GPS, so no route.

Orienteering 5:44 [3] ***
spiked:6/6c shoes: 2012 MT101 Green

Corn Maze Sprint Championships. Again, no trouble finding any controls, just slow execution, suboptimal routes, particularly on 4 and 6, I think. The map with no route shown.

Orienteering race 4:33 [3]
shoes: 2012 MT101 Green

Corn maze relay championships. This was seeded so that the better performers were running leg 2. Very clever. Mass start in the maze was excellent. Much running around and bumping into each other, much following, for better or worse. I went too far left on the way to 1, ended up behind quite a few, I think 5th. Saw the leg developing well to 2 and sprinted by the group, except for Camilla, but then she missed the spiral so I was first at that point. Got stuck in two cul de sacs leaving 2, though, so lost some places, and apparently 3rd at 3. Just methodical going to 4, 3rd now behind Camilla and Steve, both of whom missed that 5 was outside the maze, leaving me an opening, so I was able to tag off to Dean first. Alas, Dean got swallowed up by speed young Italian guys on the second leg, and our team finished 8th, I think. The leg 2 map is here. Leg 1 was the same, except the finish was after #5.

Wednesday Aug 22, 2012 #

6 AM

Rowing Machine 13:42 [3] 3.02 km (4:32 / km)
slept:6.0 weight:161.4lbs shoes: 2012 merrell trail glove

Easy - just doing something before going to RI for the day.
3 PM

cycling 37:37 [0] 8.58 mi (4:23 / mi) +99m 4:14 / mi
ahr:121 max:215

Back early from RI, and a short spin with Rhonda to check out the newly loosened spuds. Much better.

Tuesday Aug 21, 2012 #

4 PM

cycling 53:54 [0] 12.66 mi (4:16 / mi) +208m 4:03 / mi
ahr:132 max:204 slept:6.0 weight:160lbs

Thought I might try crossfit this afternoon, but it was so nice and I had been stuck inside the whole day so a bike ride instead. Knee was much better today, quad too. So some anxiety relieved about the upcoming trip.

I'll have to investigate to see how to get the 310xt to display intensity zones. I know it has them in there. It is doing the same trick the 305 used to do - displaying a very high heart rate in the early going.

Another tough night for sleeping. I woke up at 2:15 and the dog was doing some compulsive bed licking. That was all it took and I couldn't get back to sleep. Charming to see her sleeping peacefully on the floor most of the day.

Monday Aug 20, 2012 #

Note
slept:8.0 weight:161.2lbs (rest day)

A little rattled by how strained my L quad feels 10 days before our bike tour, so a rest day today, and probably tomorrow too.

Took the time I might otherwise have done some exercise and brought my beleaguered brush mower in for repairs. Latest and most dramatic failure was that I hit a rock that broke the blade off even with the support housing. The blade was weak there from a prior malfunction, when the spindle broke a few years ago and I kept using it until I got around to fixing it. Since the blade wasn't properly anchored, it rubbed against the housing resulting in a groove on the blade. That created a weak point, and when I hit the rock yesterday it snapped off right there on both sides. Because there isn't anything left to jam a stick against, I couldn't get the remainder of the blade off to replace it. Lots,of other things wrong with it, including a recent recalcitrance at starting, which reared its head when I was going to drive it up into the truck. I used the tractor to pick it up.

That reminded me of a few tractor jobs I have been stockpiling, so after I got back, and had a few business calls, I got out on the tractor, moved some brush, turned over the compost pile,filled in a gully and then fielded another call before dinner.

Sunday Aug 19, 2012 #

3 PM

cycling 2:22:47 [0] 30.32 mi (4:43 / mi) +396m 4:32 / mi
ahr:115 max:248 slept:6.5 weight:161.2lbs

From W Simsbury into N Granby and to Copper Hill Rd, where I picked up the bike path for the return.

This was the worst ride for my knee in about a month, kind of scary so shortly before we go to Italy. Rest and ice, gentle stretching. Hope for the best.

I guess I need to train the new Garmin to identify heart rate intensity. It seems to think the whole thing was a big zero. Seems like I should get some credit. I also think I know what happened yesterday with the extra lap that seemed to happen when I suddenly waved my arm. Looks like it is now set to record a lap every km, and that was the only leg longer than a km.

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