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Training Log: Charlie

In the last 7 days:

activity # timemileskm+m
  Ski1 3:00:00
  Gym2 2:00:00
  Running2 1:09:34 6.3(11:03) 10.14(6:52) 173
  cycling1 1:01:40 12.8(4:49) 20.59(3:00) 201
  Rowing Machine2 25:56 3.48(7:27) 5.61(4:38)
  Total8 7:37:10 22.58 36.34 374
  [1-5]7 4:37:10
averages - sleep:6.4 weight:167.2lbs
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Tuesday Feb 21 #

7 AM

Gym 1:00:00 [3]
slept:7.0 weight:167.4lbs

In the gym with Eric, stretching, bands, partial deadlifts. Pretty sore today, maybe from running and definitely from the car ride. I took Rhonda down to Matthew and Hua's yesterday, visited with them and Jake and Tai, and drove back last night, pretty tied up by the time I got home. Rhonda stayed to babysit Tai for a day or so. What a sweet little boy!
6 PM

Rowing Machine 13:28 [3] 3.0 km (4:29 / km)

I read about chitown's 1 minute piece, and thought I would give it a try. This was the warm-up including 4 10-stroke pickups at increasing speed. Then about a three or four minute break to calm down a bit.

Rowing Machine 1:00 [5] 0.31 km (3:16 / km)
shoes: 2012 gel kayanos

Better than expected. I was hoping for a 1;40 pace, and ended up doing it at 1:37-1:38., equal 58th out of 100 heavyweights. My best chance to move up is to lose 3 pounds. Last year I did 316, but I was in far better condition then.

Rowing Machine 2:30 [1] 0.3 km (8:20 / km)

and then some gentle paddling to calm down.

Monday Feb 20 #

8 AM

Running 34:36 [3] 3.15 mi (10:59 / mi) +99m 10:00 / mi
slept:6.0 weight:167.2lbs shoes: 2012 gel kayanos

same route, 5K at Pleasant Valley. No strength, no stride length. Very difficult. But looking back, 20 seconds better than last time. So keep at it.

Sunday Feb 19 #

2 PM

cycling 1:01:40 intensity: (1:54 @1) + (36:34 @2) + (14:45 @3) + (6:16 @4) + (2:11 @5) 12.8 mi (4:49 / mi) +201m 4:36 / mi
ahr:129 max:178 slept:6.0 weight:169lbs

First outing of the season. Reasonably warm out, road a little wet, but good to get out and a fair amount earlier in the season than is usual for a fair weather cyclist like me.

Saturday Feb 18 #

8 AM

Ski (Downhill) 3:00:00 [0]
slept:6.0 weight:167.4lbs

Zack and I met up with PG at Butternut. Fine company and fine conditions. PG is a very graceful skier, but neither he nor I are much able to keep Zack in sight. After 3 hours, everybody was tired enough that it was time to go home. Getting warm out, too.

Friday Feb 17 #

11 AM

Running 34:58 [3] 3.15 mi (11:06 / mi) +74m 10:21 / mi
slept:7.5 weight:165.8lbs shoes: 2012 gel kayanos

Same as Wednesday, 5K at Pleasant Valley. Still no oomph, but seemed a little better than the other day.

Thursday Feb 16 #

6 AM

Gym 1:00:00 [3]
slept:6.0 weight:166.2lbs

Better than average session with Eric, stretching, bands, but also squats, partial DLs and one-leg squats from the bench.
4 PM

Rowing Machine 8:58 [3] 2.0 km (4:29 / km)

Splits:
2:20.4
2:16.5
2:14.2
2:06.4
8:57.5

Including a couple of 10 stroke pickups.

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