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Training Log Archive: Charlie

In the 11 days ending Jul 14, 2014:

activity # timemileskm+mload
  cycling5 5:56:51 71.94(4:58) 115.78(3:05) 1223793.3
  Running6 3:46:30 18.34(12:21) 29.52(7:40) 459578.9
  Gym3 1:01:00183.0
  Rowing Machine2 17:58 2.49(7:14) 4.0(4:30)53.9
  Total15 11:02:19 92.77 149.3 16821609.1
  [1-5]15 10:24:36
averages - sleep:6.6 weight:160.7lbs

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Monday Jul 14, 2014 #

9 PM

Rowing Machine 9:19 [3] 2.0 km (4:40 / km)
slept:6.0 weight:160.8lbs

just easy. Missed the bike ride I was going to squeeze in when it started raining hard just as I was leaving. Made it to the end of the driveway and thought better of it. I was tight for time, anyway.

Sunday Jul 13, 2014 #

10 AM

Running 47:06 intensity: (1:23 @0) + (50 @1) + (40:40 @2) + (4:13 @3) 4.08 mi (11:33 / mi) +33m 11:16 / mi
ahr:122 max:137 slept:7.0 weight:160.2lbs shoes: 2011 gel kayano

From PV with Jess and Rhonda, girls circling back for me. Back and L hip really stiff and sore today and I wouldn't have picked this activity on my own. Time to taper for the races next week.

Saturday Jul 12, 2014 #

8 AM

Running (track) 45:00 [3] 3.0 mi (15:00 / mi)
slept:7.0 weight:160.6lbs

Went to the crossfit workout at the track in Canton this morning with Rhonda and Jess. Workout was nominally training pace for a 5K. Jogged a lap, then 2 quarters, 2 halfs and a mile, resting about 3 min in between, aiming for 5K pace. I was going too fast, trying to slow down. 1:48, 1:50, 3:40, 3:57; 7:46. Jess was off the front. Nobody else in this crowd is much of a runner, although one woman was ahead of me on the second 800. Jess did the mile in 6:35, so substantially in front of the group. Then five football field lengths, nominally striding 30 and sprinting 70. After 3 I thought maybe I was overdoing, so just easy on the last two. Again, Jess off the front.
C • My Garmin route to the youth hostel 5
1 PM

Gym 30 [3]

13!

Friday Jul 11, 2014 #

6 PM

Running 29:20 intensity: (2:36 @0) + (5 @1) + (27 @2) + (6:01 @3) + (17:38 @4) + (2:33 @5) 2.46 mi (11:54 / mi) +73m 10:54 / mi
ahr:148 max:164 slept:5.75 weight:160.8lbs shoes: 2012 Hoka Stinsons

2 loops, second with Sassy. Buggy, warm but not hot. So generally fine.

Gym 30 [3]

New 2014 pullup best of 12 on the rings. Might have one or two in reserve. Forearm feeling pretty good. Still an annoying knot in the triceps. Hard to resolve.
C • Very impressive! 2

Thursday Jul 10, 2014 #

11 AM

Running 31:13 intensity: (3:29 @0) + (10 @1) + (2:38 @2) + (16:04 @3) + (7:19 @4) + (1:33 @5) 2.6 mi (12:00 / mi) +94m 10:47 / mi
ahr:141 max:164 slept:7.0 weight:161lbs shoes: 2012 Hoka Stinsons

One with the dog, one without. Kind of buggy.
3 PM

cycling 57:16 intensity: (4:23 @0) + (6:54 @1) + (14:50 @2) + (15:29 @3) + (12:51 @4) + (2:49 @5) 11.74 mi (4:53 / mi) +433m 4:23 / mi
ahr:131 max:164

From the house, including the dreaded Case St and Devil's Elbow hills. Pleased to do it in under an hour. Progress.

Wednesday Jul 9, 2014 #

4 PM

Running 34:21 intensity: (1:43 @0) + (50 @1) + (20:20 @2) + (11:28 @3) 3.13 mi (10:58 / mi) +106m 9:56 / mi
ahr:125 max:141 slept:7.0 weight:161.2lbs shoes: 2012 Hoka Stinsons

Just jogging, from Stanclift Cove with Rhonda. Thought we would swim after, but then we didn't, just dunked in. Legs pretty sore from squats at crossfit on Monday.

Tuesday Jul 8, 2014 #

12 PM

cycling 38:52 intensity: (1:40 @0) + (1:53 @1) + (17:44 @2) + (15:48 @3) + (1:35 @4) + (12 @5) 9.96 mi (3:54 / mi) +61m 3:50 / mi
ahr:128 max:164 slept:6.5 weight:161.6lbs

Around from PV, plus a little excursion to Hogback Rd. Not much time to work with.

Monday Jul 7, 2014 #

7 AM

Gym 1:00:00 [3]
slept:6.25 weight:161.4lbs

Hadn't been here in quite a while. Nice workout, but had to modify to keep from hurting myself. Hope it worked. Nominally 3 rounds, row 500, 40 squats, 30 pushups, 20 situps, 10 pullups. rest 3 minutes. I did 25 squats and 15 pushups each round, did the pullups with a band. Definitely fun, but a little stressful in a few places. Then we did some pushing and pulling with weighted sleds, which is definitely a winner.

Sunday Jul 6, 2014 #

11 AM

cycling 2:29:43 intensity: (7:34 @0) + (25:25 @1) + (1:25:39 @2) + (24:45 @3) + (5:11 @4) + (1:09 @5) 33.04 mi (4:32 / mi) +490m 4:20 / mi
ahr:120 max:175 slept:6.0 weight:161lbs

Longest ride so far. Felt good until last three miles, so getting stronger, but still need to improve before Slovenia. The persistent knot in my L triceps is still annoying, but getting a little smaller. I may get rid of it yet. Beautiful day. Rhonda was with me for about 10 miles, then turned back. Up Sandy Brook Rd to Rte 183, R to S. Sandisfield Rd and back. 183 is some pretty fine riding.

Saturday Jul 5, 2014 #

Event: WOC 2014 + 5 Days of Italy
 
11 AM

Running 39:30 intensity: (2:38 @0) + (1:23 @1) + (27:35 @2) + (7:54 @3) 3.07 mi (12:52 / mi) +153m 11:08 / mi
ahr:121 max:138 slept:6.5 weight:161lbs shoes: 2012 Hoka Stinsons

With Rhonda and Sassy at People's SF. Not too warm, but deerflies anyway, slow going up the hills.
2 PM

Rowing Machine 8:39 [3] 2.0 km (4:20 / km)

5 PM

cycling 36:45 intensity: (1:15 @0) + (2:33 @1) + (4:19 @2) + (8:47 @3) + (6:03 @4) + (13:48 @5) 9.57 mi (3:50 / mi) +64m 3:46 / mi
ahr:163 max:253

Pleasant Valley. Not much time. Felt pretty good.

Friday Jul 4, 2014 #

11 AM

cycling (mountain bike) 56:15 intensity: (11:02 @0) + (26:22 @1) + (12:31 @2) + (6:15 @3) + (5 @4) 5.84 mi (9:38 / mi) +175m 8:49 / mi
ahr:103 max:145 slept:8.0 weight:158.4lbs

With Zack at West Hartford Reservoir, the erstwhile Brainard o-map. The place has changed a lot, new single tracks, some new pavement, some formerly paved roads now stripped of pavement. Now that the basic map is 40 years old, it would be nice to re-do it to modern standards, but not sure what the permission status might be for holding meets. Hasn't been one in a while that I remember.
C • MDC #5 3

cycling (mountain bike) 18:00 [3] 1.8 mi (10:00 / mi)

First part of the ride, before I remembered to start the watch.

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