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Training Log Archive: Charlie

In the 12 days ending Feb 26, 2017:

	activity	#	time	miles		km		+m	load
	Ski	1	3:00:00
	Gym	3	3:00:00						540.0
	Running	5	2:30:09	12.34	(12:10)	19.86	(7:34)	416	450.5
	cycling	2	2:01:26	25.15	(4:50)	40.47	(3:00)	412	214.1
	Snowshoe	3	1:42:00	1.43		2.3			306.0
	Rowing Machine	5	1:05:56	9.08	(7:16)	14.61	(4:31)		196.5
	Total	19	13:19:31	47.99		77.24		828	1707.0
	[1-5]	18	9:59:44
averages - sleep:6.9 weight:167lbs

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Sunday Feb 26, 2017 #

5 PM

Running 17:39 [3] 1.15 mi (15:25 / mi) +69m 12:59 / mi
slept:7.5 weight:167.8lbs shoes: 2011 icebugs

Easy trip around dog loop. Just a few small patches of ice, snow gone.

Saturday Feb 25, 2017 #

9 AM

Gym 1:00:00 [3]
slept:7.0 weight:168.2lbs

With Eric in the gym.

Friday Feb 24, 2017 #

1 PM

cycling 59:46 12.35 mi (4:50 / mi) +211m 4:36 / mi
ahr:94 max:132 slept:7.5 weight:166.8lbs

Little loop with Rhonda from PV, out to rte 8 and back. Warm day. February. Amazing.

Thursday Feb 23, 2017 #

8 AM

Snowshoe 32:00 [3] 2.3 km (13:55 / km)
slept:7.5 weight:165.4lbs

Dog loop with Sassy. Fairly melted up on top, but snowshoes were a fine choice for the woods. I think by tomorrow, boots. Half jogged a bit of it.

9 AM

Rowing Machine 9:05 [3] 2.0 km (4:33 / km)

Wednesday Feb 22, 2017 #

9 AM

Snowshoe 40:00 [3]
slept:8.0 weight:166lbs

Dog loop with Sassy. Snow is melting fast up top, but I figured snowshoes would be right in the woods, and I was not disappointed. Kind of deep, softening up in the warmer temperatures.

10 AM

Rowing Machine 22:49 [3] 5.0 km (4:34 / km)

Not pushing it much, although picking it up a bit toward the end. Hip flexors a bit tender after yesterday, but not too bad. Lots of rolling and stretching before.

Splits: 2:20.3, 2:19.3, 2:18.3, 2:15.4, 2:11.0

AOWN: Watching a pair of pileated woodpeckers demolishing a rather troubled cherry tree in the yard. Nice animals.

1 PM

Running 27:13 [3] 1.73 mi (15:41 / mi) +89m 13:32 / mi
shoes: 2012 gel kayanos

6 times down and up the driveway. Not time for anything else, and this seemed like it might have some training value.

Tuesday Feb 21, 2017 #

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.

C • Strong and limber 2

Rowing Machine 1:40 [1] 0.3 km (5:33 / km)

and then some gentle paddling to calm down.

Monday Feb 20, 2017 #

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, 2017 #

2 PM

cycling 1:01:40 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, 2017 #

Event: MOC Chamnpionship

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.

C • Tracking on PG's log 2

Friday Feb 17, 2017 #

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, 2017 #

Event: MOC Tour

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.

Wednesday Feb 15, 2017 #

8 AM

Snowshoe 30:00 [3]

Some off trail exploring with Sassy, who likes being out these days.

10 AM

Running 35:43 [3] 3.16 mi (11:18 / mi) +85m 10:26 / mi
slept:7.0 weight:167.2lbs shoes: 2012 gel kayanos

5K from PV. I figured I had better do a little running in advance of the early O season starting in 2 weeks in Italy. I can't expect any miraculous training advance, but maybe I can diminish the DOMS I am going to feel when I start running for real.

So this was hard, seemed to take a really long time. But I don't seem to be any the worse for it.

1 PM

Rowing Machine 8:56 [3] 2.0 km (4:28 / km)

Breathing plenty hard by the end, and a bit sore after the run. Fortunately I did a bunch of rolling and stretching in between.

Splits: 2:17.2, 2:15.6, 2:14.0, 2:09.6
Total 8;56.4

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