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Training Log: Charlie

In the last 7 days:

activity # timemileskm+m
  Gym4 2:45:15
  Orienteering2 2:27:38 6.98(21:09) 11.23(13:09) 3848 /13c61%
  Running2 57:08 3.75(15:13) 6.04(9:27) 251
  Hike1 25:00
  Total8 6:35:01 10.73 17.28 6358 /13c61%
  [1-5]7 5:12:22
averages - sleep:6.8 weight:167.1lbs
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0:00
FrSaSuMoTuWeTh

Thursday Sep 21 #

6 AM

Gym 1:00:00 [1]
slept:7.25 weight:166.4lbs

In the gym with Eric. Stretching and rolling, deadlifts, goblet squats, BOSU pushups, core. Kind of the usual stuff.
4 PM

Running 18:41 intensity: (1:03 @0) + (22 @1) + (13:42 @2) + (3:34 @3) 1.99 km (9:22 / km) +78m 7:50 / km
ahr:124 max:134 shoes: 2014 gel kayano

Just a single dog loop, to get the legs moving a bit.

Wednesday Sep 20 #

5 AM

Gym 45:00 [0]
slept:6.25 weight:166.8lbs

Rhonda's morning class, or at least part of it.
12 PM

Running 38:27 intensity: (2:18 @0) + (17 @1) + (18:10 @2) + (17:42 @3) 4.05 km (9:30 / km) +173m 7:49 / km
ahr:128 max:142 shoes: 2014 gel kayano

Two dog loops, lethargic pace, but it would be nice to at least do this more often.

All this talk about Mt Tom has me thinking about walking it for time. Not likely to make a special trip for it, but if I am in the area I'd like to give it a go.

Tuesday Sep 19 #

6 AM

Gym 1:00:00 [1]
slept:5.0 weight:167.8lbs

In the gym with Eric. Rolling and stretching, deadlifts (105#) goblet squats (20#), pull downs, planks, etc. Stiff after the weekend, but overall not too bad.

Monday Sep 18 #

6 PM

Note
slept:7.25 weight:167.2lbs

Got a surprise to find Zack waiting for me this morning. He keeps pretty erratic hours, and as to whether he had gotten up early or stayed up late is hard to say. Anyway, he was hot to go split wood, so off we went to it as soon as it was light, split and stacked a bunch of very dry old dead oak that he had cut up yesterday with our friend Jeff, Francesca's husband. Pretty good deal for Jeff. He helps out with cutting and splitting and gets half the wood. But he is good company, so it's fine.

Then we took Sassy over to Lake McDonough and the three of us went swimming. Then returned and out for errands. To the hardware store, out for breakfast, a couple of other errands, then back to work on lights for a while until Zack finally ran down enough to fall asleep around 12:30 or 1.

Sunday Sep 17 #

9 AM

Orienteering race 53:24 intensity: (3:05 @0) + (32 @1) + (12:02 @2) + (36:41 @3) + (1:04 @4) 5.25 km (10:10 / km) +114m 9:11 / km
ahr:133 max:158 slept:7.0 shoes: 2017 Icebug Anima BUGrip

Much better today, but a very easy course. Lots of trails.

Map

Ended up first in M-70 for the day and the meet, but well behind the usual suspects in M-65 and also behind or even with many of the women.

Saturday Sep 16 #

11 AM

Orienteering race 1:34:14 intensity: (6:13 @0) + (29 @1) + (30:47 @2) + (42:49 @3) + (13:37 @4) + (19 @5) *** 5.98 km (15:45 / km) +270m 12:51 / km
ahr:134 max:160 spiked:8/13c slept:8.25 shoes: 2017 Icebug Anima BUGrip

BrownX at Letchworth SP. Some pretty significant errors, but my back held up and I felt pretty good.
1. Felt a little loose on this one, but things were lining up and I was right on.
2. Short, easy.
3. Thought about going up to the trail(which would have been fine. Started that way and banged into the steeper slope, thought I could just go along the base of it, but I was a bit low, made some parallel errors. Eventually I slogged up to the trail and went back. Lost 12 min or so.
4. Uneventful, pretty straight. Between the two earth banks made a nice attack.
5. Also pretty straight. Ran into Kissy along the way. Thought I needed to go higher and got a line too high. Maybe a minute or so.
6. Seemed ok. Short leg, no problem.
7. Overran it, got to the stream then doubled back. 5 min.
8. Parallel error, got off to the left. Confused a marsh for a large depression, then found a different control on a small marsh. Out to the stream and back. 4 min.
9. Overran again, got to the right area but didn't see it and kept going. Relocated on a rootstock. Maybe 3 min.
Rest of the way was fine.

Map

Friday Sep 15 #

6 AM

Hike 25:00 [0]
slept:6.75 weight:167.4lbs (rest day)

easy dog walk with R&S, checking out the trails where Zack was spreading woodchips yesterday. Our spreader had been sitting outside for many years and we had discovered last year that the main pulley for the drive belt had rusted enough that it was fraying the belt, auguring failure. This was the first time since our neighbor Steve had fixed it, machining a new pulley and installing it. Steve is certainly quite a great guy to have for a neighbor. Anyway, the trails look good, and we have now pretty much used up our stash of woodchips, hope to get some more.

Gym 15 [3]

8 ring pullups on the way back in.

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