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Training Log Archive: Charlie

In the 7 days ending Dec 6, 2015:

activity # timemileskm+mload
  PT exercises3 4:00:00720.0
  Hike2 2:16:50 2.49 4.0 167269.1
  Gym3 1:55:00345.0
  Orienteering4 1:10:52 4.8(14:45) 7.73(9:10) 333238.1
  Rowing Machine2 21:47 3.11(7:01) 5.0(4:21)65.3
  Running1 17:58 0.86(20:56) 1.38(13:01) 6741.3
  Other2 402.0
  Total14 10:03:07 11.25 18.11 5671680.8
  [1-5]14 9:59:37
averages - sleep:7.3 weight:164.6lbs

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Sunday Dec 6, 2015 #

7 AM

Gym 30:00 [3]
slept:5.75 weight:166.4lbs

Rhonda's morning class, special Rhino edition. Nice crowd, Jeff and Judy, Susie, Mary Jo, Ching-Hua, Daisy and Greg.

Other 20 [3]

10 ring pull-ups, before the sprints.
2 PM

Hike 56:00 [3]

picking up controls with R&S

Saturday Dec 5, 2015 #

Event: Ratlum Holiday International Night-O (RHINO)
 
11 AM

Rowing Machine 8:17 [3] 2.0 km (4:09 / km)
slept:7.0 weight:164.6lbs

Roughly speaking, 2:06, 2:06, 2:04, 2:01. Seemed reasonably easy, and a best so far for this season.
C • Great piece! 3

PT exercises 1:00:00 [3]

Much of the usual stuff, but cut it off at an hour. Bridges, BOSU bridges, glute ham raises, bench lunges, squats, BOSU squats, deadlifts, bird dips, a few others.
2 PM

Orienteering 35:23 intensity: (11 @1) + (3:20 @2) + (23:18 @3) + (7:14 @4) + (1:20 @5) 3.49 km (10:08 / km) +147m 8:22 / km
ahr:139 max:182 shoes: 2011 icebugs

Loop around the RHINO course, making sure the controls are still there. Slower than the other day - just tired.

Friday Dec 4, 2015 #

1 PM

Orienteering 8:29 intensity: (1 @1) + (1:15 @2) + (4:44 @3) + (2:29 @4) 1.0 km (8:32 / km) +51m 6:47 / km
ahr:139 max:158 slept:8.5 weight:164lbs shoes: 2011 icebugs

I had put the close-in controls out early this morning, so here was Sprint A again.

Orienteering 8:53 intensity: (4 @1) + (9 @2) + (48 @3) + (5:34 @4) + (2:18 @5) 1.14 km (7:48 / km) +50m 6:24 / km
ahr:153 max:170 shoes: 2011 icebugs

And sprint B, about 2 or 3 minutes later

Running 17:58 intensity: (39 @0) + (6:04 @1) + (4:58 @2) + (1:59 @3) + (2:09 @4) + (2:09 @5) 1.38 km (13:01 / km) +67m 10:28 / km
ahr:124 max:168 shoes: 2011 icebugs

And since I was more or less warmed up, an attempted Canova-type workout. Walked down the main trail about 250M, then ran up more or less as hard as I could. I had thought I might do 3 or 4 repeats, but on the way up I revised this to 1 or 2. And lucky enough to make 2 but without much interest in going further. Besides, Rhonda and Zack had returned from their errands, so it was time to do something else. Time for the two "sprints" 1:21.5 and 1:26.8. The rest of the time was walking, and walking none too fast. Generally successful, I think, and now there is a baseline to see if I can make any progress.
2 PM

Hike 1:20:50 intensity: (2:51 @0) + (55:41 @1) + (21:27 @2) + (51 @3) 4.0 km (20:13 / km) +167m 16:43 / km
ahr:103 max:135 shoes: 2011 icebugs

Putting out the rest of the controls, with R & S.

Thursday Dec 3, 2015 #

6 AM

PT exercises 1:15:00 [3]
slept:7.75 weight:164.4lbs

weekly workout with Eric, continuing to make progress. Balance is much better.

Wednesday Dec 2, 2015 #

5 AM

Gym 45:00 [3]
slept:7.0 weight:165lbs

Rhonda's morning class, well attended.
3 PM

Orienteering 9:03 intensity: (19 @1) + (22 @2) + (4:29 @3) + (3:53 @4) 1.03 km (8:49 / km) +40m 7:23 / km
ahr:142 max:154 shoes: 2011 icebugs

Testing Sunday sprint courses, sprint A
4 PM

Orienteering 9:04 intensity: (1 @1) + (11 @2) + (3:22 @3) + (5:30 @4) 1.08 km (8:25 / km) +45m 6:58 / km
ahr:146 max:159

And Sprint B.

Someone who can actually run would presumably be faster.

Tuesday Dec 1, 2015 #

9 AM

Note

Lots of action here today. Solar panel installers on the roof, garden club ladies out in the barn making wreaths - looks like about 30 or so of them. I am off to class.

Other 20 [3]
slept:8.0 weight:164.2lbs

12 ring pullups
5 PM

Rowing Machine 13:30 [3] 3.0 km (4:30 / km)

This was going to be 5K, but just not feeling it. Instead, take a break, do some stretching.

Monday Nov 30, 2015 #

5 AM

Gym 40:00 [3]
slept:7.0 weight:163.6lbs

Most of Rhonda's morning class.
12 PM

PT exercises 1:45:00 [3]

Did most of the whole series of exercises I have accumulated working with Eric, or at least most of the ones I remember. Noticeable improvement with some of them, including much better balance on the bird dips and bench lunges, easier time with the BOSU squats even though I increased the weight, first time with 3X10 on the glute ham raises, and they seemed pretty easy.
3 PM

Note

Another hour and a half +/- splitting and stacking wood, with Zack, until it got too dark to be entertaining.

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