Training Log Archive: CharlieIn the 30 days ending Jun 30, 2010:
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Wednesday Jun 30, 2010 #
4 PM
Running (woods run) 25:01 1.83 mi (13:40 / mi) +62m 12:22 / mi
ahr:145 max:176 shoes: 2010 NB MT840
A quick spin around course 1 from this summer's picnic after returning from Orlando this afternoon. Mightily distracted by thinking of the things I have to do, and blew by #10, getting all the way to the gate and having to think about where I was going.
Tuesday Jun 29, 2010 #
5 AM
Running 21:54 [3] 2.1 mi (10:26 / mi)
from the hotel in Orlando. 5:30 am. Hot, muggy, dark, nothing but concrete.
Friday Jun 25, 2010 #
2 PM
cycling 1:01:00 [3] 13.36 mi (4:34 / mi)
From Pleasant Valley. I had intended a longer ride, but my R hip and leg were pretty sore and it just wasn't all that much fun, so cut it short and just went out to Rte 8 and back via Robertsville Rd.
Thursday Jun 24, 2010 #
10 AM
Swim 10:00 [3]
another brief outing at Stanclift, with Rhonda and Julie. Julie is an experienced and powerful swimmer. What a difference from our puny efforts!
1 PM
Gym 10:00 [3]
just a part of a workout: dumbbell thrusters and GHD situps. Fewer reps, sets and less weight than the official workout, but it's a start.
Also did 12, 8 and 8 pullups. Pretty great.
Also did 12, 8 and 8 pullups. Pretty great.
Wednesday Jun 23, 2010 #
10 AM
Note
weight:163.5lbs
pullups- 11, 8
also a PR on ring dips, which I started about 2 weeks ago. 3.5. Very pleasing.
also a PR on ring dips, which I started about 2 weeks ago. 3.5. Very pleasing.
1 PM
Kayak 45:00 [3]
at Lake McDonough, with Rhonda and Julie. My forearm is doing much better. I don't think I could have done this six weeks ago.
6 PM
Running race 26:42 3.0 mi (8:55 / mi) +65m 8:21 / mi
ahr:161 max:177 shoes: 2010 NB MT840
Forest Park 5K. Kind of hot. This is a hard course, and folks generally think it is a bit on the long side, but FR has it coming up short. Hard to figure why it would be 3 minutes longer than Westfield if it is not any longer on the ground, but maybe FR is off by that much? Won a shirt for being closest to my guessed time: 3 seconds. Rhonda came along but decided it was too hot and too late for it to be fun to run, so she just cheered me on. Nice to have the company for the ride.
Tuesday Jun 22, 2010 #
1 PM
cycling 52:00 [3] 12.8 mi (4:04 / mi)
same as yesterday, and running short of time again, meeting Rhonda at Stanclift Cove
Swim 8:00 [3]
A brief outing at Stanclift Cove in Lake McDonough. I don't think I have much swum since my shoulder injury two years ago. Shoulder felt pretty normal, which was good, but not being used to it, I found it pretty tiring and I wanted to stop almost right away. Rhonda carried on for a while.
Monday Jun 21, 2010 #
Rowing Machine 10:00 [3] 2.4 km (4:10 / km)
weight:160.5lbs
before taking off for Providence. Skipped class this morning to get going on time.
6 PM
cycling 50:00 [3] 12.5 mi (4:00 / mi)
time is an estimate, since I didn't look at the watch when I started. From the house down to Pleasant Valley and nominally to Riverton and around. Zack was picking me up and I had a flat, so cut it a bit short to make up for the lost time changing it.
Sunday Jun 20, 2010 #
9 AM
Note
weight:161lbs
A visit from my old friend Al Mitchell and his wife Susan. They only live in the next town, but somehow we haven't seen them in a few years. Al and I used to be inseparable bike riding and trail running buddies about 20 years ago, but he got too fast on the bike and gave up trail running and the buddy part of it didn't seem to survive it. But here they were again, and we had a nice visit, and perhaps will revive some of the things we used to do together. When he called, I reminded Rhonda that the Mitchells and DeWeeses are the only couples who have been serenaded at their weddings by Jessica playing the violin. Perhaps the only ones who ever will be, as Jessica no longer plays.
1 PM
Kayak 1:00:00 [2]
Kayak outing on Lake McDonough with Rhonda and Zack. I think this may be my first kayaking since '07. Not used to the motion, and it was pretty tiring to my shoulders. Rhonda and I are going on a sea kayaking trip with Dick Opsahl this fall, so I suppose we should get some practice in. Zack was practicing capsizing and getting back in, which was pretty useful for cooling off.
Discovery! common merganser with five tiny merganserlings (chicks? ducklings?) in tow. Paddling like crazy to stay ahead of the boat. Very cool. Also a handsome turkey vulture circling a bit and then landing gracefully in a tall tree.
Discovery! common merganser with five tiny merganserlings (chicks? ducklings?) in tow. Paddling like crazy to stay ahead of the boat. Very cool. Also a handsome turkey vulture circling a bit and then landing gracefully in a tall tree.
5 PM
Note
pullups 2x10 (once this morning and once this afternoon). definite progress.
Saturday Jun 19, 2010 #
Event: WCOC Wooster Mt.
6 AM
Note
Did another water bar. This one went a bit better, and mostly was a matter of piling on rather than digging. Got some fill from a pile of dirt that is left over from excavating the barn in '03.
Note
Since my forearm has been improving, I have been working on pullups. I could do 13 before my shoulder surgery in December '08. Doing any was a real struggle for a while. Improvement was one at a time. As of last week my best was 6, but now I seem to have turned a corner. Sets of 8, 8 and 9 today, 9 is certainly a PR for '09 and '10.
11 AM
Orienteering race 2:22:14 *** 6.44 mi (22:05 / mi)
ahr:121 max:155 spiked:14/17c weight:162lbs shoes: 2009 Yellow NB 840s
WCOC Wooster Mt Lake Windwing Blue Course. Nice course. Pretty physical, with lots of climb, rocky. Not in any particular hurry with the length and the heat. Navigation generally pretty good. Slight parallel error on 2, and spent some time basically standing next to 3 without seeing it. Otherwise right on. Didn't get 17 at the end. Field is very grown up there and hard to figure out where the woods boundary might be, and I was standing in poison ivy up to the hem of my shorts, so it seemed prudent just to come in. My route.
Friday Jun 18, 2010 #
5 AM
Gym 45:00 [3]
Rhonda's morning group. A new class, using mostly medicine balls. We'll probably be sore from this.
10 AM
Rowing Machine 6:30 [3] 1.56 km (4:10 / km)
until the phone rang
2 PM
Note
A few hours installing water bars on the main trail. Roughing them in with backhoe, shoveling, raking and tamping to get the berm smoother, since I am not that skilled with the backhoe to do it all from a seated position. I've been thinking about doing this for about two years now. Some of these things are much easier to do than to think about. One session around 2 pm, another around 6 pm
Thursday Jun 17, 2010 #
9 AM
Running 28:00 3.08 mi (9:05 / mi) +65m 8:32 / mi
ahr:146 max:162 shoes: 2010 NB MT840
Stratton Brook 5K course, with Zack. Zack had to wait for me a bit.
Wednesday Jun 16, 2010 #
6 AM
Rowing Machine 10:00 [3] 2.35 km (4:15 / km)
weight:162lbs
Instead of yoga class. Got there a bit late and it was crowded - maybe 15 or so.
Tuesday Jun 15, 2010 #
6 AM
Rowing Machine 10:00 [3] 2.28 km (4:24 / km)
Before the drive to Providence
5 PM
Running 29:53 [3] 5.0 km (5:59 / km)
shoes: 2010 NB MT840
Stratton Brook cross country course on the way home from Providence. Legs and hip sore from the car ride. Includes a stop to chat up Erik's prom date from last year, Katie, who was running in the opposite direction. Lovely girl. She sends her greetings, Nysse. She is home from freshman year at Mt Holyoke, traveling to Greece later this summer. Hard to say how long the stop was.
Monday Jun 14, 2010 #
8 PM
Running 30:00 [2]
shoes: 2010 NB MT840
Just got home from the Vineyard and headed out to get the rest of the controls before dark so I could drop them off at George's in the morning. Pretty tired. Long ride home.
Sunday Jun 13, 2010 #
Note
Congratulations to the Laurel King and Laurel Queen
Judy doing some reminiscing, with a Grollman twin (Sandra, I believe)
Judy doing some reminiscing, with a Grollman twin (Sandra, I believe)
Saturday Jun 12, 2010 #
11 AM
Running (woods run) 21:06 1.64 mi (12:51 / mi) +42m 11:55 / mi
ahr:149 max:167 weight:162lbs shoes: 2010 NB MT840
Testing Sprint 1, but forgot to set the watch until partway between 2 and 3. Took a couple of inferior routes to test them. Long way around for an easier attack, but too slow.
Running (woods run) 16:03 1.19 mi (13:26 / mi) +42m 12:07 / mi
ahr:149 max:164 shoes: 2010 NB MT840
Sprint 2. Raining hard. All bags now woken up.
Thursday Jun 10, 2010 #
8 AM
Rowing Machine 10:00 [3] 2.28 km (4:23 / km)
first time in a long time. I think the elbow is progressing enough that this may be beneficial for strengthening. It is certainly hard work, but I seem to recall that it gets easier pretty fast if I keep at it.
Wednesday Jun 9, 2010 #
5 AM
Gym 55:00 [3]
weight:162lbs
Rhonda's morning class
Monday Jun 7, 2010 #
5 AM
Gym 1:00:00 [3]
weight:159.5lbs
Rhonda's morning class
6 PM
Running race 23:18 2.94 mi (7:55 / mi) +11m 7:50 / mi
ahr:162 max:176 weight:159.5lbs shoes: 2010 NB MT840
Stanley Park 3 miler, Westfield MA. First one of these I've run this year, so officially a PR, although not quite as good as my PR from last year. Beautiful weather for running, cool and dry.
Sunday Jun 6, 2010 #
Event: Gay City State Park
10 AM
Orienteering race 1:20:09 *** 8.62 km (9:18 / km) +105m 8:46 / km
ahr:142 max:164 spiked:11/14c weight:161lbs shoes: 2009 Yellow NB 840s
Very nice course at Gay City. What a fine place! My route. Humid, and not moving particularly sprightly, but feeling really in control navigating. Drifted way right on #3, but recovered once I got out to the powerline. #10 was further left than I thought it would be, and the go control was the hardest, tucked under a picnic table instead of in plain sight at the trail junction.
Saturday Jun 5, 2010 #
Note
Kept thinking about a bike ride, but didn't get around to it. Did get in an hour or so of a sort of laurel wrangling - digging out roots that stick up in the trails. Hard work, doesn't go fast
Friday Jun 4, 2010 #
1 PM
cycling 21:00 [3] 4.3 mi (4:53 / mi)
weight:160lbs
Well, this didn't work out the way I thought it would. Started out to ride from PV, but shortly after Riverton had a major blowout. Not sure how it happened, but it took a piece about 1.5 inches long out of the center of the tire tread. Vaporized. And really loud. I have had plenty of flats in my day, but never one quite like this, and replacing the tube wasn't going to be an effective option, so I sent Rhonda back for the car and will try again tomorrow with a new tire.
Thursday Jun 3, 2010 #
1 PM
Running (woods run) 16:03 2.03 km (7:56 / km) +42m 7:11 / km
ahr:144 max:165 weight:161lbs shoes: 2010 NB MT840
Sprint course for next week, nominally 1.7 k.
Running (woods run) 27:41 2.95 km (9:23 / km) +42m 8:45 / km
ahr:146 max:166 weight:161lbs shoes: 2010 NB MT840
longer sprint course, including a lapse involving running right by one.
2 PM
Note
went down to pick up the trash can and a largish bear popped out on the driveway and strolled uphill. So I waited a bit until he was around the bend, and he was gone by the time I got that far. Luckily enough, I had the dogs sequestered inside, because thunder doesn't agree with Hazel.
Wednesday Jun 2, 2010 #
Note
Control 101, W side of outcrop at Big Muddy. Photo by Rhonda
Hash house from above control 79
Hash house from above control 79
Note
Discovery: two large red foxes strolling across the yard, in sight of my desk. Appeared quite a bit larger than average, and about the color of my younger golden retriever.
5 AM
Gym 1:15:00 [3]
Rhonda's morning class, well attended