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Training Log Archive: Charlie

In the 7 days ending Jan 19, 2016:

	activity	#	time	miles		km		+m				load
	Rowing Machine	7	2:05:18	18.22	(6:53)	29.32	(4:16)					409.1
	Orienteering	4	1:45:40	4.62	(22:53)	7.43	(14:13)	103	17 /	18c	94%	182.9
	PT exercises	2	1:45:00									315.0
	Gym	2	1:10:00									70.0
	Hike	1	30:00	1.3	(23:05)	2.09	(14:20)					30.0
	Total	16	7:15:58	24.13		38.84		103	17 /	18c	94%	1006.9
	[1-5]	16	7:13:52
averages - sleep:6.8 weight:165.5lbs

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Tuesday Jan 19, 2016 #

Note

Hard night. Awakened by some real Medicine Bow winds that got dislodged where they belong and swooped in to terrorize the unaccustomed. Too much howling to get back to sleep, although I managed a short nap on the couch on the downwind side of the house.

7 AM

Note

Took a dog loop walk with R&S in the bracing cold and wind. Interesting indeed to see the mountain laurel, so brash and arrogant in milder times, curled up in little balls, hiding behind rocks. If this keeps up it may get uprooted and tumble-weeded away.

C • Mt. laurel 1

12 PM

Rowing Machine 21:22 [3] 5.0 km (4:16 / km)
slept:6.0 weight:167.6lbs

Monday Jan 18, 2016 #

12 PM

Rowing Machine 13:12 3.0 km (4:24 / km)
slept:8.0 weight:165lbs

Warm-up, including 4 pickups at increasing speed

Rowing Machine 1:00 [5] 0.32 km (3:10 / km)

1 minute time trial. Very hard. Maintained a 1:32 pace for the first half, but it gradually slipped away, 1 second at a time, until I was at 1:39 by the last stroke. There were about 45 strokes involved. 316 meters, 8th of 45 in age group. Overall average pace 1:34.9.

3 PM

PT exercises 45:00 [3]

squats, BOSU goblet squats, DLs, ring rows, GHRs, lat pull downs, bench lunges, BOSU pushups, and one set of ring dips (5).

Sunday Jan 17, 2016 #

5 AM

Orienteering 30:00 [1] 1.0 mi (30:00 / mi)
slept:6.0 weight:167.2lbs shoes: 2011 icebugs

Picking up controls with Rhonda, Sassy and Rocky, in the dark. Rhonda had a headlamp, not quite the same as having one myself.

10 AM

Rowing Machine 21:09 5.0 km (4:14 / km)

5K "challenge" with Matthew. He went first, and I had to spark it up a bit so that he would maintain adequate respect for his elders. Glad not to have to go as fast as yesterday.

Splits:
2:10.1
2:09.7
2:07.8
2.05.5
2:01.1

2 PM

Orienteering 22:54 *** 2.18 km (10:31 / km) +55m 9:20 / km
ahr:135 max:162 spiked:8/9c shoes: 2014 icebugs

Sprint 1 at John Read Middle School, WCOC winter meeting. Nice course set by Rick and Susie, the usual wonderful winter meeting party, great food, congenial company.

3 PM

Orienteering 22:46 *** 2.03 km (11:12 / km) +48m 10:01 / km
ahr:132 max:151 spiked:9/9c shoes: 2014 icebugs

And a few minutes later, sprint 2. Excellent. Caught up to my travel companions, Ching-Hua, Matthew, Jake, Rhonda and Rocky on the way to the last control. Perfect timing.

Sprint 1

Sprint 2

Sprint 1 - Splits

Sprint 2 - Splits

Saturday Jan 16, 2016 #

Event: Anza Borrego 2016

8 AM

Orienteering 30:00 [1] 1.0 mi (30:00 / mi)
slept:6.5 weight:164.8lbs shoes: 2011 icebugs

Putting out controls for a (very) little training activity, which seems unlikely to actually happen unless the weather improves. Mix of snow and rain, maybe 35 F, feels cold and damp.

9 AM

Rowing Machine 20:37 [4] 5.0 km (4:07 / km)

New best time for the rowing season for 5K, 20:37.1, good for 75th percentile, best time for me since 2011. Hard, but not overwhelming. Didn't plan on a record assault when I sat down, but felt reasonably good in the first minute, so brought the pace down to 2:05 for a while, and then thought I might as well try it when I held up through 750 or so. Varying the pace mostly between 2:03 and 2:06 until gradually picking it up over the last 2000. Split pace and average SPM pace:

2:05.7 (25)
2:04.4 (24)
2:04.0 (23)
2:02.8 (24)
2:01.5 (25)

Friday Jan 15, 2016 #

5 AM

Gym 50:00 [1]
slept:6.5 weight:164.8lbs

Rhonda's morning class

9 AM

Rowing Machine 12:54 [3] 3.0 km (4:18 / km)

Including 5 10 stroke pickups, minimum speed for the pickups: 1:54. 1:47, 1:41, 1:38. 1:36. Hard, but 3K is not all that far, easier than spreading it out over 5K.

Thursday Jan 14, 2016 #

6 AM

PT exercises 1:00:00 [3]
slept:7.75 weight:164.8lbs

Weekly session with Eric out in the gym. Lots of goblet squats, glute ham raises, Lat pull downs, band walking and planks.

2 PM

Rowing Machine 13:23 [3] 3.0 km (4:28 / km)

Just easy, and wanting to keep doing something each day. I was tired after the PT session this morning, and maybe after the intervals yesterday.

Wednesday Jan 13, 2016 #

5 AM

Gym 20:00 [1]
slept:7.0 weight:164.2lbs

Part of R's morning class, with Marj. I got there late because I was fiddling with the new snowplow, and left early to make sure Zack got out the door. Short night for him, only got back from his nannying gig at 1:00 and had to leave by 6:30. Hard on a young fellow.

8 AM

Hike 30:00 [1] 1.3 mi (23:05 / mi)
shoes: 2011 icebugs

Walked a dog loop with R&S. Very pretty in the fresh snow, brilliant blue sky.

10 AM

Rowing Machine 21:41 5.0 km (4:20 / km)

The general plan was to strive for a 2:12 pace, with 5 30 second pickups at high intensity, on the 4 minute, 8 minute, 12, 16 and 20 marks. Made 4 of them, and decided it was not necessary to try the fifth, so a Bricker set of intervals. Pace by the end of the intervals was 1:46, 1:41, 1:38, 1:37. Pretty tired after all that, but finished the last 500 reasonably strong,

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