Training Log Archive: CharlieIn the 7 days ending Sep 16, 2012:
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Sunday Sep 16, 2012 #
7 AM
Note
AOWN - Rhonda and I took Sassy down to the Big Down Marsh, where we watched 4 otters playing swimming around, climbing up on a log, jumping off, etc. A beaver came over to see what was going on, seemed to chase them a bit, but then the beaver swam off and the otters were back in action. Pretty fine.
3 PM
cycling 1:42:38 24.54 mi (4:11 / mi) +423m 3:58 / mi
ahr:133 max:252 slept:8.0 weight:158.6lbs
From the house to check the bridge on Sandy Brook Rd (not much progress, it seems) and then to Marandino's where Rhonda had agreed to pick me up. Very squeaky. I'm going to swap pedals to see if that is the problem.
The scale continues to be a mystery.
The scale continues to be a mystery.
Saturday Sep 15, 2012 #
Event: WCOC Gay City State Park
10 AM
Orienteering 1:13:34 *** 6.51 km (11:18 / km) +130m 10:16 / km
ahr:118 max:138 spiked:10/14c slept:7.0 weight:161.2lbs shoes: 2012 MT101 Green
Gay City Foot-O. Quite a revelation. I haven't been running since WMOC, mostly sore L hamstring, but a variety of ailments. It shows. I was slow and tired. Nice course, though, and beautiful woods. Headed straight at #2, but didn't see it and drifted right and then left before finding it. Hard to tell how it was I missed it. Then searched for 4 a bit. 5, 6, 7, 8, 9 all right on and reading it all the way. Then fumbled for a bit on 10, not seeing it at the base of the cliff and so looking higher until I saw the stone wall above me. Too far S on 11. Keying off the marsh, which apparently is much smaller right now. Actual time was 80:04, but I didn't start the watch until halfway from 1-2.
Map with route (for without route, click on "Hide route choices")
Map with route (for without route, click on "Hide route choices")
11 AM
Orienteering (Mt Bike) 59:29 *** 4.83 mi (12:19 / mi) +106m 11:32 / mi
ahr:115 max:146 spiked:7/7c
Novice Mt Bike course. Another revelation. I hadn't been on this bike since I pitched off it last summer and broke my wrist, and I hadn't ridden it on rocky trails in at least 10 years, maybe 15 or so. I wasn't all that good at it. This is also much more demanding of my sore knee than the road bike ever is. So a leisurely pace, punctuated by some walking at the rockiest parts. A nice course and a pleasant diversion. Saw PG, J-J and Earl LaVallee all going the opposite way on the longer course. Actual time 52:59. Saw J-J at the finish and stopped to chat before turning off the watch.
Other sightings: Will and Claire, PG and Gail, Joe B and his friend Jeff, of course the meet directors Becks and Mike, GeorgenLyn, Glen and Janet, George Seifert, Jim H., the wealthy N, many others. So some nice visiting. Couldn't stay, as Zack was coming home for the weekend, and I arrived at home something like 30 seconds before he did.
Map with route (for without route, click on "Hide route choices")
Other sightings: Will and Claire, PG and Gail, Joe B and his friend Jeff, of course the meet directors Becks and Mike, GeorgenLyn, Glen and Janet, George Seifert, Jim H., the wealthy N, many others. So some nice visiting. Couldn't stay, as Zack was coming home for the weekend, and I arrived at home something like 30 seconds before he did.
Map with route (for without route, click on "Hide route choices")
Friday Sep 14, 2012 #
Note
slept:8.5 weight:160.8lbs
We bought a new scale recently, when the old one died, and it is most unsatisfactory. Greater precision, in that it provides 0.2 pound increments, but laughable accuracy. So I get on and off a few times in the morning until I get the same answer twice. If I weigh 5 or 6 times, the range is typically 4-5 pounds. Today I am accepting 160.8, but the range was 158.8-163.4. In the market for a better one.
4 PM
Gym 45:00 [3]
shoes: 2011 NB MT840
Not sure I was going to go, but my leg was doing a bit better, so . . . workout was 3 power cleans, 6 pushups, 9 squats, as many times as possible in 3 minutes, then a one minute rest, and do it again, 5 rounds total. So that ends up being a lot of each exercise. I figure about 75 cleans, 130 pushups, 190 squats. This is one of those exercises that will seem much worse tomorrow or the next day than it is today.
Thursday Sep 13, 2012 #
Note
Contemplating the RHINO (Ratlum Holiday International Night-O) for this year. Seems like December 8 and December 15 are the only reasonable possibilities, more likely the 8th.
9 AM
Gym 50:00 [3]
slept:6.25 weight:160.2lbs shoes: 2012 merrell trail glove
Some warming up with PVC pipe, stretching and doing overhead squats. Then 3 x run 400, 10 wall squats, 10 press ups, 10 goblet squats. That didn't work out too well, as my calf seized up after the first run. So I rolled it for a while, then switched to rowing for the 400s. The next part of the workout was push presses 10-8-8, nominally at 65%, 70%, 75% of 1 rep max. Not sure what to use, but went for 65-70-75, which seemed about right. Then the same deal with front squats. Started with 75, but that was too much, and I cut back to 70 for the last 2 sets. Then home to ice R calf and left knee.
3 PM
Note
Massage from Heather. Much needed, revealed a lot of tight sore areas. Should stop to visit Jamie, just around the corner.
Wednesday Sep 12, 2012 #
12 PM
cycling 36:43 8.6 mi (4:16 / mi) +65m 4:10 / mi
ahr:121 max:207 slept:6.0 weight:161.8lbs
Little spin around the river with Rhonda and Cindy after putting the bikes back together. There's an annoying squeak in my bike that I need to find and get rid of. It was acting up the last three days of the trip in Italy, and the trip back doesn't seem to have resolved it.
4 PM
Gym 50:00 [3]
shoes: 2012 merrell trail glove
Well, PG may not approve, but back to crossfit now that I am in the good old US of A. Some skill work on hang snatches, then the workout was 4 rounds of run 400, 12 pullups, 12 barbell roll-outs. Surprisingly hard, but then again, I am jet-lagged. Interesting how the pullups fall off whenever there is another exercise that involves the grip, no matter how tangentially. Did the last two rounds of pullups with a band. Hard enough.
Tuesday Sep 11, 2012 #
8 AM
Running 32:45 3.28 mi (9:59 / mi) +28m 9:44 / mi
ahr:119 max:134 slept:8.0 shoes: 2012 MT101 Black
Jogging from the hotel out to the aqueduct. Much better than yesterday, knee calmed down, feet not as sore. Lovely morning, our last in town. Giulia to pick us up in an hour and take us to the train station.
The track is particularly wacky. Start and finish should both be where the finish shows. Not sure what it was thinking the first kilometer or so.
The track is particularly wacky. Start and finish should both be where the finish shows. Not sure what it was thinking the first kilometer or so.
Monday Sep 10, 2012 #
8 AM
Running 40:00 [3] 3.5 mi (11:26 / mi)
slept:6.5 shoes: 2012 MT101 Black
Short jog east to the old Roman aqueduct. Amazing thing, mostly in ruins but still standing in parts. There is a golf course along the western side of it. Had the garmin, but somehow it had run the battery down so nothing to show for it.
10 AM
Hike 2:00:00 [3]
shoes: 2012 MT101 Black
Bus and subway into town then some hoofing it around looking at more landmarks, including the Trevino Fountain, empty and apparently undergoing some restoration, but packing in a big crowd. Then we worked our way over to the Vatican, but too much crowd for me there, too. Finally we worked our way back to the much quieter area of Trastevere, where we had another spritz, and a delightful lunch at a local place, Trattoria di Teo. Tender chunks of veal with peas, mixed salad, grilled eggplant and peppers, a half bottle of wine and a bottle of sparkling water. All delicious, and all for 25 euros. Amazing. Feet and especially knee protesting mightily. We got the closest subway, changed at Termini and got off at Colli Albani, where we took a bus the rat of the way. The Rome metro is very nice, clean and kind of new. Trains come quite often, and 1.50 euros takes you wherever you want, with re-entry upto 1 hr 40 minutes.