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Training Log Archive: Charlie

In the 7 days ending Mar 12, 2012:

activity # timemileskm+mload
  Gym3 2:10:00390.0
  Orienteering2 1:38:55 5.38(18:24) 8.65(11:26) 233260.2
  Rowing Machine4 1:29:05 12.43(7:10) 20.0(4:27)267.3
  Hike1 46:14 1.46(31:46) 2.34(19:44) 104
  cycling1 40:18 8.6(4:41) 13.84(2:55)120.9
  Running1 20:57 1.69(12:26) 2.71(7:43) 4763.0
  Total12 7:05:29 29.54 47.55 3841101.4
  [1-5]11 6:18:27
averages - sleep:7.3 weight:161.7lbs

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Monday Mar 12, 2012 #

7 AM

Gym 50:00 [3]
slept:6.25 weight:164.5lbs shoes: 2011 Merrell Trail Glove

A gingerly trip to crossfit, determined to protect all my various ailments.
2 PM

Hike 46:14 [0] 1.46 mi (31:46 / mi) +104m 26:00 / mi
shoes: 2011 NB MT101 black

with Zack on the Falls Brook trail, W side of Barkhamsted Reservoir

Sunday Mar 11, 2012 #

9 AM

Orienteering 52:07 intensity: (33 @0) + (5:20 @1) + (37:06 @2) + (8:41 @3) + (18 @4) + (9 @5) 4.11 km (12:40 / km) +126m 10:59 / km
ahr:121 max:171 slept:9.0 shoes: 2011 NB MT101 black

More icing, and wrapped my leg up tight with an Ace bandage. Good enough to walk the course, although it demands a bit of discipline. Mostly spot on, except for stopping a little soon to look around on 3, and drifting a bit R on 10. It really doesn't seem to take much longer walking than running. Saw quite a bit of Francis H, who had started a few minutes earlier, and who was seeing a lot of the forest. Boulders seemed to be mapped a bit unevenly, but I was getting to the circles without trouble.

No more damage to my leg, so quite a success. I'm enjoying Brown. Nice to be able to compare splits with a new group of competitors, including Gail, Janet, Judy.

Here is the Brown course, and here is my route.
C • Sat. splits 3

Brown Day 2 - Splits

Saturday Mar 10, 2012 #

Event: Birkhead Wilderness Classic (US Classic Champs)
 
12 PM

Orienteering 46:48 intensity: (8 @0) + (35 @1) + (1:31 @2) + (29:24 @3) + (15:00 @4) + (10 @5) 4.54 km (10:19 / km) +107m 9:13 / km
ahr:144 max:173 slept:7.0 weight:160.5lbs shoes: 2011 NB MT101 black

Brown day 1 at Uwharrie State Forest in Asheboro NC. A reasonably good run, until my hamstring gave a pop at #11. Stumbled and walked in from there.

Lots of icing and a nice nap at the hotel.

Here is the Saturday Brown course, and here is the course with my route .

Brown Day 1 - Splits

Friday Mar 9, 2012 #

6 AM

Rowing Machine 23:18 [3] 5.0 km (4:40 / km)
slept:7.0 weight:160lbs shoes: 2011 NB MT101 black

Good to have 2 days off coming up. This was a struggle today.

Thursday Mar 8, 2012 #

8 AM

Rowing Machine 21:20 [3] 5.0 km (4:16 / km)
slept:8.0 weight:160.5lbs shoes: 2011 NB MT101 black

Keeping pace with March madness.
4 PM

Running 20:57 intensity: (7 @0) + (5 @1) + (58 @2) + (18:10 @3) + (1:33 @4) + (4 @5) 1.69 mi (12:26 / mi) +47m 11:26 / mi
ahr:139 max:178 shoes: 2011 icebugs

Not too spunky. Just noodling around with Sassy.

Wednesday Mar 7, 2012 #

7 AM

Gym 45:00 [3]
slept:5.5 weight:162.5lbs shoes: 2011 NB MT101 black

Deadlifts, easy week 5x95, 5x115, 5x140. Then 21-15-9 situps and bumper burpees with 25 lb bumper.
9 AM

Note
slept:1.0

Nap. Pretty tired after a late night (for me) at the open space commission meeting, and the usual 3:15 waking up. Got about an hour before the phone rang, which was a big improvement
C • Will you sleep later in Georgia? 4
2 PM

cycling 40:18 [3] 8.6 mi (4:41 / mi)

one lap around the river from PV with Rhonda. Nice day. First time on a bike since the fateful incident of August 3 last year. L knee protested mightily on the uphills, otherwise a fine thing to do.
4 PM

Rowing Machine 22:29 [3] 5.0 km (4:30 / km)
shoes: 2011 NB MT101 black

Keeping up with March madness, as I know I'll miss a few days. This was really hard today. Not feeling particularly spunky.

Tuesday Mar 6, 2012 #

6 AM

Rowing Machine 21:58 [3] 5.0 km (4:24 / km)
slept:7.25 weight:162lbs shoes: 2011 NB MT101 black

21:57.6. chitown got me again today. He is definitely on his game. Six days down, 19 to go.

Thinking about his good advice for getting a good night's sleep, up in bed just before 8, but I woke at 3:15. Screeching tinnitus, a dog licking her bed, and the moon reflecting off the mirror right in my face were too much to take. Covers over my head helped with the moon and the dog, but the tinnitus just gets louder, so gave it up about 20 til 4.
9 AM

Note

Massage with Heather. Very fine. Lots to work on.
4 PM

Gym 35:00 [3]
shoes: 2011 NB MT101 black

Short workout, very packed class. 10-9-8-7-6-5-4-3-2-1, then back up to 10 again. Swinging a 35 lb dumbbell like a KB and 35 lb goblet squats. 10:28.

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