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Training Log Archive: Charlie

In the 7 days ending Jan 14, 2023:

activity # timemileskm+mload
  Hike3 3:50:41 7.47(30:53) 12.02(19:11) 12278.0
  Pilates2 1:40:00300.0
  Orienteering1 1:10:49 3.53(20:04) 5.68(12:28) 1219 /9c100%191.0
  Gym2 1:05:00195.0
  Running3 1:04:54 4.29(15:08) 6.9(9:24) 130132.2
  Rowing Machine1 8:54 1.24(7:10) 2.0(4:27)26.7
  Total12 9:00:18 16.53 26.61 3739 /9c100%922.9
  [1-5]12 6:26:50
averages - sleep:7 weight:170.5lbs

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Saturday Jan 14, 2023 #

Event: Anza-Borrego Desert Orienteering Festival
 
10 AM

Orienteering race 1:10:49 intensity: (5 @0) + (5:46 @1) + (24:45 @2) + (25:53 @3) + (13:37 @4) + (43 @5) 3.53 mi (20:04 / mi) +121m 18:08 / mi
ahr:129 max:153 spiked:9/9c slept:7.0 shoes: 2022 Icebugs

The Lamb, roughly 5K mass start at Anza Borrego. Generally fairly straight, no problems with controls, but very stiff and slow. Walk back from the finish was long and involved a big climb, not what I needed at the time. 4 controls in a box to take in any order, then a skip of one of the last 4. I skipped 7, which allowed me to go by 9 on the way to 8, which maybe made 9 a bit easier on the way back. About 10 min behind Dave Webber, but otherwise I didn’t see any results. 10th finisher, or so my download slip reported. When results finally were posted I was 11th. So maybe somebody started late.

I thought the skip was not that interesting. Course would have been a bit more interesting going to all the controls, but 7 and 8 were the only skips that seemed to make any sense.

Map and route

Quite tired and sore after, especially after the long slog back to the parking and standing around for another hour and a half for Rhonda and Leslie to return. They had gotten turned around at one point and wandered for a while. It would not have been physically possible for me to run the afternoon sprint, and nobody else felt up to it either. I was napping at the hotel after a long soak in the hot tub by the time the sprint went off.

Friday Jan 13, 2023 #

7 AM

Hike 32:08 intensity: (8:09 @0) + (23:59 @1) 1.01 mi (31:49 / mi) +44m 28:02 / mi
ahr:86 max:97 slept:8.0 shoes: 2021 B & W Gel Kayano 12s

Walking Forrest to school and back

Hike 1:49:17 intensity: (1:34:13 @0) + (14:20 @1) + (44 @2) 2.82 mi (38:45 / mi) +18m 37:59 / mi
ahr:72 max:112 shoes: 2021 B & W Gel Kayano 12s

Around SDSU campus with Sarah, Rhonda, Leslie and Mia.

Thursday Jan 12, 2023 #

2 PM

Hike 51:31 intensity: (15:06 @0) + (36:25 @1) 2.29 mi (22:30 / mi) +17m 21:59 / mi
ahr:85 max:102 slept:6.0 weight:171lbs shoes: 2021 B & W Gel Kayano 12s

Around SDSU with George and Rhonda

Wednesday Jan 11, 2023 #

7 AM

Pilates 50:00 [3]
slept:7.25 weight:169.9lbs

Flow 1.5 with Leah
10 AM

Note

Deposition today (via Zoom). Too stressful for me these days. A reminder that I don't need to take on any more of these cases.
4 PM

Running 20:49 intensity: (8:48 @1) + (10:50 @2) + (1:11 @3) 1.32 mi (15:46 / mi) +43m 14:20 / mi
ahr:111 max:137 shoes: 2021 B & W Gel Kayano 12s

Not feeling very spunky, plus a slip and fall on the way around, although no damage.

Tuesday Jan 10, 2023 #

9 AM

Hike 37:45 intensity: (35:55 @0) + (1:50 @1) 1.35 mi (27:57 / mi) +42m 25:29 / mi
ahr:64 max:91 slept:7.0 weight:170.5lbs shoes: 2021 B & W Gel Kayano 12s

Walking the dog.
10 AM

Rowing Machine 8:54 [3] 2.0 km (4:27 / km)
shoes: 2020 Merrell Trail Glove 5

3 PM

Gym 30:00 [3]
shoes: 2021 B & W Gel Kayano 12s

Ballista, then
1x5 ring pullups
2x10 75#squats
1x6 GH raises, and stopped there because a slight twinge in the R adductor
2x20 20# kettlebell swings
1 x 20 calf raises on leg press machine
4 PM

Running 5:35 intensity: (2:51 @2) + (1:28 @3) + (39 @4) + (37 @5) 0.34 mi (16:26 / mi)
ahr:131 max:155 shoes: 2021 B & W Gel Kayano 12s

Then right out for 3 straightaways, brisk, but certainly not pushing it. Just to try to get the legs to turn over a bit. 31, 29, 27, Satisfactory under the circumstances.

Monday Jan 9, 2023 #

9 AM

Pilates 50:00 [3]
slept:7.5 weight:170.9lbs

Control & Balance 1 with Leah.
2 PM

Running 38:30 intensity: (6:39 @1) + (23:53 @2) + (5:19 @3) + (1:15 @4) + (1:24 @5) 2.63 mi (14:38 / mi) +88m 13:16 / mi
ahr:120 max:160 shoes: 2021 B & W Gel Kayano 12s

Sunday Jan 8, 2023 #

3 PM

Gym 35:00 [3]
slept:6.0 weight:170.3lbs shoes: 2021 B & W Gel Kayano 12s

Ballista, then
2x 4 ring pullups
2 x10 75# back squats
2x 20 20# kettlebell swings
1x8 glute ham raises.
Hardest part of the ballista was the twisting lunges with medicine ball. Knees felt a little wobbly.

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