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Training Log Archive: Charlie

In the 7 days ending Sep 9:

activity # timemileskm+m
  Hike2 4:41:59 13.15(21:27) 21.16(13:19) 566
  Gym3 2:30:00
  Kayak1 1:08:59 3.38(20:24) 5.44(12:41)
  Running2 56:25 4.14(13:37) 6.67(8:28) 271
  Rowing Machine2 9:27 1.24(7:36) 2.0(4:44)
  Total10 9:26:50 21.92 35.27 837
  [1-5]10 8:24:07
averages - sleep:6.5 weight:165.9lbs

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Saturday Sep 9 #

12 PM

Running 35:01 intensity: (18:25 @0) + (3 @1) + (3 @2) + (4:23 @3) + (11:45 @4) + (22 @5) 4.01 km (8:43 / km) +175m 7:10 / km
ahr:108 max:162 slept:7.75 weight:165.6lbs shoes: 2014 gel kayano

Not all the way better, but a substantial improvement over the last two days, and felt good enough to go two loops for the first time in quite a while. Lovely day. Getting a pretty good night's sleep was an important factor after several sub-optimal nights. Jess, Jonathan and Cooper showed up last night. Quite a nice little boy, now 7.5 months old.

HRM wasn't quite snapped on one side the first lap.

Friday Sep 8 #

Note
slept:6.0 weight:167.4lbs (rest day)

Tired, back pretty sore. Didn't feel like doing much today.

Thursday Sep 7 #

6 AM

Gym 1:00:00 [1]
slept:6.75 weight:166.2lbs

In the gym with Eric, lots of stretching and rolling, deadlifts, squats, one leg stand-ups, pushups on TRX, BOSU balance, planks.
8 AM

Rowing Machine 4:41 [3] 1.0 km (4:41 / km)

Quite uncomfortable in the lower back.

Wednesday Sep 6 #

2 PM

Running 21:24 intensity: (1:44 @0) + (3:07 @1) + (3:42 @2) + (5:48 @3) + (5:47 @4) + (1:16 @5) 1.65 mi (12:58 / mi) +96m 10:59 / mi
ahr:135 max:166 slept:6.25 weight:166.4lbs shoes: 2014 gel kayano

A few hospital loops, a feeble start to a workout I used to find useful. Jogged one, then ran two a bit harder, stopping for about 35-45 seconds in between. Seemed like enough for a start. My back was fine, but way out of breath. Not surprising for the paltry few times I have run in the last year or two.

4:54 for the easy lap to start, 4:11 and 4:05 for the two where I was trying harder.
3 PM

Rowing Machine 4:46 [3] 1.0 km (4:46 / km)

Figured if Clark can get going with this, maybe I can, too. I had thought to go longer, but enough lower back discomfort to make me stop here. Perhaps it will get better.

Tuesday Sep 5 #

6 AM

Gym 1:00:00 [1]
slept:7.75 weight:165.8lbs

In the gym with Eric. A lot of stretching and rolling got me straightened out enough that I could do some deadlifts, goblet squats, BOSU pushups and bird dips. Certainly doing better today than yesterday.
9 AM

Hike 1:44:14 intensity: (12:53 @0) + (1:24:31 @1) + (6:50 @2) 5.21 mi (20:00 / mi) +185m 18:01 / mi
ahr:92 max:121 shoes: 2014 gel kayano

With Tullio, Rhonda and Sassy along the west side of Lake McDonough. A multi-sport workout for Sassy, who did a lot of swimming along the way. Forgot to turn off the watch at the end.

Monday Sep 4 #

9 AM

Hike 2:57:45 intensity: (23:07 @0) + (2:12:06 @1) + (21:14 @2) + (1:18 @3) 7.94 mi (22:23 / mi) +381m 19:29 / mi
ahr:95 max:136 slept:5.0 weight:165.8lbs

Longish hike with Tullio and Rhonda from Pleasant Valley. Started with Francesca, Giulia and Elaine as well, but they went back after we wandered around for a bit at the Barkhamsted Lighthouse. Then Tullio and Rhonda and I took the Jessie Gerard trail up to the lookouts on the ridge, then to the picnic grounds and back down along Greenwoods Rd.

A good day for wildlife. A big bear under one of my apple trees as we were leaving, a large group of turkeys a little ways down the road, then a big porcupine in a tree when we were walking, as well as a small hawk which we didn't identify. Possibly a broad wing.
2 PM

Kayak 1:08:59 intensity: (6:34 @0) + (1:02:18 @1) + (7 @2) 3.38 mi (20:24 / mi)
ahr:88 max:110

Last day of the season at Stanclift Cove, brought the kayaks home after. Pretty fine day.

Sunday Sep 3 #

3 PM

Gym 30:00 [3]
slept:6.0 weight:164.4lbs

A little weight workout with Rhonda. Deadlifts, squats, dumbbell bench presses, stretching.

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