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Training Log: Charlie

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:43:08 9.05(18:02) 14.56(11:12) 58628c
  Hike2 1:01:51 3.32(18:38) 5.34(11:35) 66
  cycling1 53:51 12.27(4:23) 19.74(2:44) 205
  Gym1 45:00
  Rowing Machine1 13:28 1.86(7:13) 3.0(4:29)
  Total7 5:37:18 26.5 42.65 85728c
  [1-5]6 4:41:10
averages - sleep:6.2 weight:166.4lbs
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Wednesday Mar 29 #

5 AM

Gym 45:00 [1]
slept:7.0 weight:166.4lbs

Rhonda's morning class, well attended. Jackie, Karen, Laurann, Sheryl
12 PM

cycling 53:51 intensity: (2:06 @0) + (6:45 @1) + (37:19 @2) + (6:52 @3) + (49 @4) 12.27 mi (4:23 / mi) +205m 4:10 / mi
ahr:120 max:148

From PV with Rhonda, the route she has been comfortable with lately. Pretty brisk headwind on the way out, sailing along on the way back.

Tuesday Mar 28 #

Note
slept:1.0

Back home after a red-eye. Not likely to do anything much other than catch up on some work.

Monday Mar 27 #

Note
slept:7.0

Morning tour of the Berkeley hills with George and Leslie, partly by car and partly on foot, including visiting several of the rock parks with views out over Oakland, San Francisco the bay and the bridges. Then lunch at Gather, near the University.
2 PM

Hike 40:00 [0] 2.3 mi (17:24 / mi)
shoes: 2012 gel kayanos

Neighborhood walk with Rhonda, uphill by streets and pathways, and then back down the switchbacking Coventry Street and eventually back to the house. Very nice.

Sunday Mar 26 #

8 AM

Hike 21:51 intensity: (6:00 @0) + (15:51 @1) 1.64 km (13:18 / km) +66m 11:05 / km
ahr:86 max:107 shoes: 2014 icebugs

walk to the start, and some standing around before I turned the watch off.
9 AM

Orienteering race 1:57:42 intensity: (6:11 @0) + (13 @1) + (35:27 @2) + (38:13 @3) + (32:36 @4) + (5:02 @5) *** 9.76 km (12:03 / km) +546m 9:25 / km
ahr:138 max:165 9c slept:6.0 shoes: 2014 icebugs

US Ultra long at Briones Park. Very steep, wet. Somehow I ended up first in M70, despite running almost none of it. More later.

Saturday Mar 25 #

1 PM

Orienteering race 45:26 intensity: (1:51 @0) + (20 @1) + (1:32 @2) + (19:51 @3) + (18:55 @4) + (2:57 @5) *** 4.8 km (9:28 / km) +40m 9:05 / km
ahr:144 max:171 19c slept:6.0 shoes: 2014 icebugs

Middle distance race at Pt Pinole. One big error when I overran #3 and ran around for 3 minutes. Then I looked at the map scale and figured out it was 1:7500. No other big errors, just slow. As seems to be the case, I felt a lot better after than I did before or during.

Map and route.

1 was a nice control, along a line of relatively subtle hills. Saw several folks down below. The flag was tucked in.
2. On compass, could see it from a bit.
3. Overran it badly, partly because I thought it was 1:10000, partly just not into the map yet. Took a bit to figure it out, probably 3 minute error.
4. Stuck to trails, somewhat chastened by the debacle on 3.
5. Straight, could see that it would be off to the right a bit, and saw it high in the reentrant.
6. Drifted a bit left on the way there, some relatively unmapped topography in the area was disconcerting. Had to come in from the left.
7. This was ok, trails part of the way, then rough compass.
8. Too far left, then too far right, finally hit the damn berm and easy from there..
9. Fine
10. Fine
11. Trail part of the way, easy.
12. lost 30 seconds or so going first to the wrong rootstock.
13. Fine
14. Could see it from the prior control. Just hard to get three.
15. Fine
16.Easy enough.
17. Wasted a lot of time trying to dodge poison oak.
18. Tired going up and over the small hill.
19. Tired, took a tumble beofre 19.



Nice to visit with BAOC friends. Kathy came with the girls and her new beau Mark. A pretty fine day, nice and suny, but pretty wet running after yesterday's rain.

Friday Mar 24 #

1 PM

Rowing Machine 13:28 [3] 3.0 km (4:29 / km)
slept:10.0

Rainy day. I dragged Kathy's rowing machine* out, dusted it thoroughly. I had intended 5k, but my hip was acting up and getting sore, so I cut it short. Maybe try again tomorrow.

*A gift from her dad 15 years ago.

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