Training Log Archive: CharlieIn the 7 days ending Jan 21, 2016:
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Thursday Jan 21, 2016 #
7 AM
Rowing Machine 8:47 [3] 2.0 km (4:24 / km)
slept:7.0 weight:163.8lbs
warming up for PT session with Eric. Not pushing it.
PT exercises 1:00:00 [3]
Session with Eric, including deadlifts and BOSU pushups, GH raises and pull downs, ring rows and weighted bench bridge thrusters, planks. After a bit of balancing and stretching on my own.
1 PM
Note
Had to feed the cats two pills each for intestinal parasites, which seem to be reasonably easy to acquire if one eats enough raw mice. Not for the faint of heart. These are powerful animals and they don't like pills, and are not easily fooled by the kind of thing that would fool a dog, namely putting them in food. The technique used involved swaddling them in a towel to hold their feet, then prying the mouth open with a gloved hand and jamming the pill in there. Since that didn't seem to do the trick, I squirted some water in there with a turkey baster. Eventually Moe swallowed both his assigned pills, although it was a pretty exciting experience. Leggy is much harder to work with. He escaped the towel a few times, put up a lot more resistance at every phase of the operation. Sunk his teeth into my gloved hand a few times pretty far. It would not have been pretty to have a bare hand in there. All accomplished, though, and don't particularly want to do this again.
Wednesday Jan 20, 2016 #
5 AM
Gym 1:00:00 [1]
slept:7.0 weight:165.8lbs
Rhonda's morning class, Sheryl and Karen in attendance.
Posted my maps from Sunday.
Posted my maps from Sunday.
10 AM
Rowing Machine 21:14 [3] 5.0 km (4:15 / km)
5K, started off slower, 21SPM most of first 2000, gradually picked up. Splilts pace:
2:12.0
2:09.8
2:08.3
2:06.5
2:00.2
2:12.0
2:09.8
2:08.3
2:06.5
2:00.2
4 PM
Note
Start of the new semester, class on 20th century Italian literature, 4:30-7:00 pm Wednesdays. Interesting group, 1 undergrad, 2 masters candidates and 4 of us older folks. I think this may be fairly demanding. Both of the masters candidates grew up in Sicilia.
Tuesday Jan 19, 2016 #
Note
Hard night. Awakened by some real Medicine Bow winds that got dislodged where they belong and swooped in to terrorize the unaccustomed. Too much howling to get back to sleep, although I managed a short nap on the couch on the downwind side of the house.
7 AM
Note
Took a dog loop walk with R&S in the bracing cold and wind. Interesting indeed to see the mountain laurel, so brash and arrogant in milder times, curled up in little balls, hiding behind rocks. If this keeps up it may get uprooted and tumble-weeded away.
12 PM
Rowing Machine 21:22 [3] 5.0 km (4:16 / km)
slept:6.0 weight:167.6lbs
Monday Jan 18, 2016 #
12 PM
Rowing Machine 13:12 3.0 km (4:24 / km)
slept:8.0 weight:165lbs
Warm-up, including 4 pickups at increasing speed
Rowing Machine 1:00 [5] 0.32 km (3:10 / km)
1 minute time trial. Very hard. Maintained a 1:32 pace for the first half, but it gradually slipped away, 1 second at a time, until I was at 1:39 by the last stroke. There were about 45 strokes involved. 316 meters, 8th of 45 in age group. Overall average pace 1:34.9.
3 PM
PT exercises 45:00 [3]
squats, BOSU goblet squats, DLs, ring rows, GHRs, lat pull downs, bench lunges, BOSU pushups, and one set of ring dips (5).
Sunday Jan 17, 2016 #
5 AM
Orienteering 30:00 [1] 1.0 mi (30:00 / mi)
slept:6.0 weight:167.2lbs shoes: 2011 icebugs
Picking up controls with Rhonda, Sassy and Rocky, in the dark. Rhonda had a headlamp, not quite the same as having one myself.
10 AM
Rowing Machine 21:09 5.0 km (4:14 / km)
5K "challenge" with Matthew. He went first, and I had to spark it up a bit so that he would maintain adequate respect for his elders. Glad not to have to go as fast as yesterday.
Splits:
2:10.1
2:09.7
2:07.8
2.05.5
2:01.1
Splits:
2:10.1
2:09.7
2:07.8
2.05.5
2:01.1
2 PM
Orienteering 22:54 *** 2.18 km (10:31 / km) +55m 9:20 / km
ahr:135 max:162 spiked:8/9c shoes: 2014 icebugs
Sprint 1 at John Read Middle School, WCOC winter meeting. Nice course set by Rick and Susie, the usual wonderful winter meeting party, great food, congenial company.
3 PM
Orienteering 22:46 *** 2.03 km (11:12 / km) +48m 10:01 / km
ahr:132 max:151 spiked:9/9c shoes: 2014 icebugs
And a few minutes later, sprint 2. Excellent. Caught up to my travel companions, Ching-Hua, Matthew, Jake, Rhonda and Rocky on the way to the last control. Perfect timing.
Sprint 1
Sprint 2
Sprint 1
Sprint 2
Saturday Jan 16, 2016 #
Event: Anza Borrego 2016
8 AM
Orienteering 30:00 [1] 1.0 mi (30:00 / mi)
slept:6.5 weight:164.8lbs shoes: 2011 icebugs
Putting out controls for a (very) little training activity, which seems unlikely to actually happen unless the weather improves. Mix of snow and rain, maybe 35 F, feels cold and damp.
9 AM
Rowing Machine 20:37 [4] 5.0 km (4:07 / km)
New best time for the rowing season for 5K, 20:37.1, good for 75th percentile, best time for me since 2011. Hard, but not overwhelming. Didn't plan on a record assault when I sat down, but felt reasonably good in the first minute, so brought the pace down to 2:05 for a while, and then thought I might as well try it when I held up through 750 or so. Varying the pace mostly between 2:03 and 2:06 until gradually picking it up over the last 2000. Split pace and average SPM pace:
2:05.7 (25)
2:04.4 (24)
2:04.0 (23)
2:02.8 (24)
2:01.5 (25)
2:05.7 (25)
2:04.4 (24)
2:04.0 (23)
2:02.8 (24)
2:01.5 (25)
Friday Jan 15, 2016 #
5 AM
Gym 50:00 [1]
slept:6.5 weight:164.8lbs
Rhonda's morning class
9 AM
Rowing Machine 12:54 [3] 3.0 km (4:18 / km)
Including 5 10 stroke pickups, minimum speed for the pickups: 1:54. 1:47, 1:41, 1:38. 1:36. Hard, but 3K is not all that far, easier than spreading it out over 5K.