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Training Log Archive: Charlie

In the 7 days ending Sep 6, 2021:

activity # timemileskm+mload
  Hike3 2:36:01 7.63(20:27) 12.28(12:42) 238236.1
  Orienteering3 2:23:32 6.25(22:58) 10.06(14:16) 83254.8
  Yoga5 1:59:00357.0
  Gym3 1:50:00330.0
  Kayak1 59:44 3.32(17:59) 5.35(11:10)24.1
  cycling1 58:21 12.28(4:45) 19.76(2:57) 5396.2
  Running2 58:05 3.8(15:18) 6.11(9:30) 109153.6
  Rowing Machine2 18:16 2.49(7:21) 4.0(4:34)54.8
  Total18 12:02:59 35.77 57.56 4831506.6
  [1-5]18 10:51:07
averages - sleep:6.8 weight:165.9lbs

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Monday Sep 6, 2021 #

7 AM

Hike 59:43 intensity: (4:00 @0) + (49:30 @1) + (2:14 @2) + (3:48 @3) + (11 @4) 2.26 mi (26:25 / mi) +79m 23:51 / mi
ahr:95 max:150 slept:6.0 weight:166lbs shoes: 2021 Navy Gel Kayanos

Indian Council Caves walk with Glen, Karen, J-J and Rhonda. Muddy on the trails, but otherwise a fine day for a walk. Some nice frogs out, including wood frogs right near the rocks.
1 PM

cycling (light blue bike) 58:21 intensity: (1:04 @0) + (23:27 @1) + (28:46 @2) + (5:04 @3) 12.28 mi (4:45 / mi) +53m 4:41 / mi
ahr:109 max:137

Pleasant Valley to Rte 8 with Rhonda, that being as far as she was willing to go. The ebike is in the shop, and really the Diverge is a nicer ride. Certainly not as sprightly going up a hill, but more comfortable, and this was one of my better rides in terms of the overall experience. No particular discomforts in the various places I often have them.

Sunday Sep 5, 2021 #

Event: 2021 CMOUSA Corn Maze Champs
 
10 AM

Yoga 21:00 [3]
slept:6.0 weight:165.6lbs

3 PM

Orienteering 13:53 intensity: (2 @0) + (19 @1) + (7:10 @2) + (5:47 @3) + (35 @4) 0.87 mi (15:58 / mi)
ahr:127 max:157 shoes: 2021 Green Nike MT101s

Corn Maze Sprint. Includes one particularly annoying error on #5. Probably more than 2 min.

Google satellite view is of the 2018 maze, and there was no auxiliary maze that year so just looks like a blank field.
5 PM

Orienteering race 31:36 intensity: (15 @1) + (1:16 @2) + (7:35 @3) + (15:04 @4) + (7:26 @5) 2.34 mi (13:30 / mi)
ahr:150 max:170 shoes: 2021 Green Nike MT101s

Corn maze classic. No particular errors, generally just slow.

Classic - Splits

Sprint - Splits

Saturday Sep 4, 2021 #

9 AM

Rowing Machine 9:09 [3] 2.0 km (4:35 / km)
slept:7.75 weight:166lbs shoes: 2020 Merrell Trail Glove 5

Not quite as hard as last time. Started a little slower.
1 PM

Orienteering 1:38:03 intensity: (26:44 @0) + (50:24 @1) + (15:41 @2) + (5:14 @3) 3.04 mi (32:15 / mi) +83m 29:45 / mi
ahr:92 max:132 shoes: 2020 Blue Gel Kayanos

With Rhonda, noodling around at Sessions. Got 10 points for the mylar balloon retrieved near one of the orange control sites.
4 PM

Gym 25:00 [3]

Ballista, then 4x8 back squats, 45-75-75-75, and a set of situps, something I haven't done in years. In case it is likely to do anything to help support my back.

Friday Sep 3, 2021 #

6 AM

Yoga 21:00 [3]
slept:5.5 weight:165.8lbs

11 AM

Running 39:10 intensity: (10 @0) + (12 @1) + (12:08 @2) + (20:30 @3) + (6:01 @4) + (9 @5) 2.49 mi (15:44 / mi) +69m 14:29 / mi
ahr:134 max:163 shoes: 2021 Navy Gel Kayanos

Felt pretty good for about 5 minutes, but then tightened up again in the back. Nice weather to be in the woods, cool, bit of a gentle breeze, no bugs.
4 PM

Note

Saw the mama bear and two cubs strolling across the yard, headed toward the fruit trees, so we went out to watch. One of them pulled an apple down and started on it, but then they made a beeline for the pear tree, which is pretty loaded right now, dropping the half eaten apple and gorging on pears. The little guys were climbing, while mom was just standing up and grabbing them, alternating with rubbing her back on the trunk. Then she spotted a bird house and started pulling it, breaking the pole and then spending a good while before she chewed the top off and got inside, scooped out whatever she found inside. They were watching us watching them, but seemed fairly unconcerned. And eventually they headed down toward the neighbor's and then we heard some excited noises from the neighbors' house.

Thursday Sep 2, 2021 #

7 AM

Gym 1:00:00 [3]

In the gym with Eric, including a lot of squats, which are doing me good these days.
8 AM

Hike 24:24 intensity: (44 @1) + (23:10 @2) + (30 @3) 1.28 mi (19:04 / mi) +41m 17:21 / mi
ahr:116 max:130 slept:7.0 weight:165.6lbs shoes: 2020 Blue Gel Kayanos

Dog walk, checking for trail damage. Negligible.
C • Negligible 2
2 PM

Hike 1:11:54 intensity: (7 @0) + (29:33 @1) + (34:49 @2) + (7:25 @3) 4.09 mi (17:34 / mi) +119m 16:07 / mi
ahr:108 max:144

Wednesday Sep 1, 2021 #

7 AM

Yoga 35:00 [3]
slept:7.25 weight:165.6lbs

Rhonda's morning class with Karen
3 PM

Yoga 21:00 [3]

Rowing Machine 9:07 [3] 2.0 km (4:34 / km)
shoes: 2020 Merrell Trail Glove 5

First time in 3 months, and maybe only the third time since Chitown passed away. This was pretty hard. Legs felt tired and breath was labored.

Tuesday Aug 31, 2021 #

Gym 25:00 [3]
slept:8.0 weight:166.4lbs

Ballista, then squats. 10-8-6-5 with 45-75-85-95. Don’t want to push it because the R quad gets a little twinge-y, and that is where I tend to have the most trouble with muscle spasms these day. Vigorous hard rolling helps. The interesting thing is that my chronic sore back feels much better immediately after a few sets of squats.
9 AM

Yoga 21:00 [3]

3 PM

Kayak 59:44 intensity: (39:39 @0) + (17:25 @1) + (1:18 @2) + (1:22 @3) 3.32 mi (17:59 / mi)
ahr:76 max:137

Running 18:55 intensity: (6 @0) + (3:07 @1) + (8:56 @2) + (5:15 @3) + (1:28 @4) + (3 @5) 1.31 mi (14:28 / mi) +40m 13:12 / mi
ahr:122 max:161

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