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Training Log Archive: Charlie

In the 11 days ending Aug 29, 2016:

activity # timemileskm+mload
  cycling5 5:34:23 70.36(4:45) 113.24(2:57) 2008898.5
  Gym6 5:20:00720.0
  Running4 1:32:54 7.55(12:18) 12.16(7:38) 468302.1
  Rowing Machine2 17:44 2.49(7:08) 4.0(4:26)53.2
  Swim1 15:0045.0
  Total17 13:00:01 80.4 129.4 24762018.9
  [1-5]17 12:44:15
averages - sleep:7.2 weight:159.7lbs

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Monday Aug 29, 2016 #

5 AM

Gym 50:00 [3]
slept:8.0 weight:160lbs

Rhonda's morning class
10 AM

Running 31:33 [3] 4.06 km (7:46 / km) +157m 6:31 / km
shoes: 2011 Merrell Trail Glove

Not as fast as Saturday, but felt pretty good. A successful outing.
11 AM

cycling 38:40 intensity: (1:34 @0) + (1:43 @1) + (13:43 @2) + (12:02 @3) + (6:35 @4) + (3:03 @5) 8.99 mi (4:18 / mi) +296m 3:54 / mi
ahr:135 max:194

over to meet Rhonda in Pleasant Valley, where she was walking. Probably best to keep my outings short for a while. Back felt really good until about the last 3 minutes, so good I was just about done.

Sunday Aug 28, 2016 #

8 AM

Gym 45:00 [3]
slept:8.0 weight:157.8lbs

More core exercises and stretchin
9 AM

Rowing Machine 8:55 [3] 2.0 km (4:28 / km)

back not happy today
12 PM

Running 13:38 [3] 1.23 mi (11:04 / mi) +58m 9:39 / mi
shoes: 2011 Merrell Trail Glove

3 loops around the so-called hospital loop on a 5 minute clock. Feeling a bit stiff today, so didn't want to push it.

Saturday Aug 27, 2016 #

9 AM

Gym 45:00 [3]
slept:8.0 weight:160lbs

Workout in the style of my sessions with Eric. Stretching, core.
12 PM

cycling 1:42:34 [3] 20.2 mi (5:05 / mi) +338m 4:50 / mi

From PV up Sandy Brook Rd. Stopped for apparently 7 minutes to chat up Cindy, who was going the other way. I had planned on longer, but my back got pretty well tied up and I turned back early. Last few miles were a bit difficult.
4 PM

Swim 15:00 [3]

Leisurely. The buoyancy led to the best my back has felt in a while. The season at Stanclift is over next weekend, so I'd better go while I can.

Running 30:36 [3] 4.06 km (7:32 / km) +169m 6:14 / km
shoes: 2011 Merrell Trail Glove

This was interesting. I was feeling a little looser after the swim and thought I would try one loop, and wasn't really sure it would work out. Quite a bit better than I thought, and much faster than I would have thought possible at this point.

Thursday Aug 25, 2016 #

6 AM

Gym 1:00:00 [3]
slept:6.5 weight:159.4lbs

Session with Eric. Lots of core work. I need it.
4 PM

cycling 42:30 intensity: (4:40 @0) + (10:55 @1) + (20:50 @2) + (3:30 @3) + (2:35 @4) 9.78 mi (4:21 / mi) +365m 3:54 / mi
ahr:114 max:158

Short ride to Stanclift, as Zack was going swimming

Wednesday Aug 24, 2016 #

1 PM

cycling 1:09:12 intensity: (3:01 @0) + (3:14 @1) + (15:21 @2) + (17:40 @3) + (16:16 @4) + (13:40 @5) 13.51 mi (5:07 / mi) +466m 4:38 / mi
ahr:141 max:208 slept:6.5 weight:160.2lbs

Ride by a roundabout route to Stanclift, where Zack was swimming and gave me a ride home.

Tuesday Aug 23, 2016 #

6 AM

Gym 1:00:00 [1]
slept:7.5 weight:160lbs

working out with Eric, added some squats to the usual routine. A long way to go, but generally better.
8 AM

Rowing Machine 8:49 [3] 2.0 km (4:25 / km)

Already the 23rd, had to get in a little rowing so I wouldn't miss a month. Rowing cheerfully in my light, cool, airy exercise room, I thought of chitown sweating away in his dungeon, building a lot of character.
4 PM

Running 17:07 intensity: (23 @0) + (5 @1) + (54 @2) + (41 @3) + (4:28 @4) + (10:36 @5) 2.05 km (8:21 / km) +84m 6:56 / km
ahr:161 max:204

I had it in mind to do two dog loops, but between how slow and stiff I was and how much time was left before my next appointment, 1 seemed like enough. I'll try again.

Monday Aug 22, 2016 #

Note
slept:6.5 weight:160lbs

Finally got around to scanning the WMOC Maps. No GPS tracks on the sprint races, since I was taking the "NO GPS" signs seriously, but then it appeared that everybody was using them, so I have them for the tracks for the long races.

Sprint Qual at Kadriorg Park

Sprint Final in Tallinn Old Town

Long Qual 1 at Apuparra One hour east of Tallinn by bus.

Long Qual 2 at Apuparra Same place as LQ1

Long Final, M65-D at Pikassaare Also 1 hour east of Tallinn by bus.
C • WMOC 3
11 AM

cycling 1:21:27 intensity: (6:08 @0) + (10:52 @1) + (32:44 @2) + (16:58 @3) + (10:45 @4) + (4:00 @5) 17.88 mi (4:33 / mi) +543m 4:10 / mi
ahr:127 max:193

From home, up 181 to 20, looking ahead to the sweeping downhill into Riverton. Alas, it's been chipsealed! Although not so bad. More like coarse emery cloth than like the chunky stuff they had used on West River Rd a year or two a go. Then down E River to Pleasant Valley where I met Rhonda who was out for a walk.

Sunday Aug 21, 2016 #

Note
slept:7.0 weight:160.2lbs

NYC. Left around 6:15 to go see Jess & Jonathan, with R&Z. A lot of walking, brunch, along the High Line in the crowds, went to the Whitney Museum, then back along the West Side bike and walking paths. Later Matt, Ching-Hua and Jake came over for dinner. Nice day. Heading home around 8.

Saturday Aug 20, 2016 #

Event: WOC 2016
 

Note
slept:7.5 weight:159.4lbs

Zack and I were enlisted to transport some elderly folks down to a wedding at a clearing in the forest. Very nice affair. The father of the groom is a good friend, and i have known the groom for quite a while, certainly since he was a teen, maybe longer. I did the schmoozing and Zack did the driving.

Friday Aug 19, 2016 #

5 AM

Gym 1:00:00 [1]
slept:6.0 weight:159.6lbs

Rhonda's morning class. Exposed my R shoulder as continuing to be sore and weak. I had thought the last two weeks might have calmed it down.

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