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Training Log Archive: Charlie

In the 7 days ending May 19, 2012:

	activity	#	time	miles		km		+m				load
	Hike	3	4:24:51	6.72		10.82		268				285.0
	Gym	3	2:25:00									435.0
	Running	1	51:14	5.23	(9:48)	8.42	(6:05)	83				175.6
	Orienteering	1	44:40	2.84	(15:45)	4.56	(9:47)	150	11 /	12c	91%	131.9
	Rowing Machine	1	21:42	3.11	(6:59)	5.0	(4:20)					65.1
	Total	9	8:47:27	17.9		28.8		501	11 /	12c	91%	1092.6
	[1-5]	7	5:56:55
averages - sleep:7.2 weight:161.9lbs

2:49

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Saturday May 19, 2012 #

8 AM

Gym 50:00 [3]
slept:6.0 weight:161.5lbs shoes: 2011 NB MT840

Pretty vigorous. Workout was 50 burpees, run 800, 50 KB swings, run 800, 50 KB deadlifts, run 400, 50 supermans, run 400. First 800 was the hardest, after being pretty thrashed from the burpees. Got a bit better after, but pretty hard. Still sore from the workouts on Wed and Thurs.

The lovely Jess was in attendance, floating past everybody on the runs, and generally making her mother smile.

3 PM

Hike 1:35:00 [3]
shoes: 2011 NB MT840

Family outing with Rhonda, Jess and Zack along the Tunxis trail N from Hillcrest past Indian Council Rocks and Pine Mountain.

Friday May 18, 2012 #

12 PM

Rowing Machine 21:42 [3] 5.0 km (4:20 / km)
slept:7.5 weight:160.5lbs shoes: 2012 merrell trail glove

First time on my rowing machine since late March, and first time for more than 500 since then, too. Hard, mostly because of residual soreness from all those squats and situps two days ago. Long way to go to catch up with chitown.

C • Still got it 1

Thursday May 17, 2012 #

11 AM

Running 51:14 5.23 mi (9:48 / mi) +83m 9:20 / mi
ahr:145 max:166 slept:8.75 weight:163lbs shoes: 2011 NB MT840

McLean Game Refuge, with Rhonda. Legs sore from so many squats yesterday, but it didn't seem to bother me running. Beautiful day.

4 PM

Gym 40:00 [3]
shoes: 2011 NB MT840

Some warm up, run 800, then 10-9-8-7-6-5-4-3-2-1 hang power cleans, working up to 110, which was kind of sloppy, so last few sets back at 95. Then 3x5 push press, 65-75-85. Tired, sore.

Wednesday May 16, 2012 #

7 AM

Gym 55:00 [3]
slept:6.75 weight:162.5lbs shoes: VS Oly shoes

3x5 front squats 65-75-85, with an extra on the last set. Then a timed workout 50, 40, 30, 20, 10 alternating 20# goblet squats and situps. So that's a lot of squats and I hadn't been doing them. My legs are a little wobbly now.

Monday May 14, 2012 #

1 PM

Hike 1:25:10 [0] 3.54 mi (24:05 / mi) +132m 21:35 / mi
slept:7.0 shoes: gel kayanos - old

Lake Ranch Reservoir, with Dennis and Louise. Lovely walk, very different from what I had imagined.

C • Had imagined... 4

5 PM

Hike 1:24:41 [0] 3.19 mi (26:35 / mi) +136m 23:28 / mi
shoes: gel kayanos - old

Nice afternoon walk with Rhonda from Dennis and Louise's house. Lots of cyclists out. We got asked for directions several times and weren't much help. Also had a woman ask us if we had seen a guy on a bike. Kind of amusing, since we had just seen about a hundred guys on bikes.

Sunday May 13, 2012 #

2 PM

Orienteering race 44:40 *** 4.56 km (9:47 / km) +150m 8:24 / km
ahr:138 max:159 spiked:11/12c slept:7.0 shoes: 2012 MT101 Green

Brown course at Joe Grant BAOC meet. Only one miss, too low on #2 and got by far enough to almost hit the trail. 4K was plenty, and I was glad I hadn't been on a longer course. First place, which was fun.

my route.

C • Hi hope you are having a gr... 5

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