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Training Log Archive: Charlie

In the 7 days ending Sep 23:

activity # timemileskm+m
  Gym3 2:45:00
  cycling2 2:29:18 25.33(5:54) 40.76(3:40) 282
  Running2 57:08 3.75(15:13) 6.04(9:27) 251
  Orienteering1 53:24 3.26(16:22) 5.25(10:10) 114
  Total8 7:04:50 32.34 52.05 647
  [1-5]7 6:09:51
averages - sleep:6.8 weight:166.6lbs

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Saturday Sep 23 #

9 AM

cycling (mountain bike) 59:18 intensity: (3:33 @0) + (25:33 @1) + (19:45 @2) + (8:11 @3) + (2:16 @4) 7.06 mi (8:24 / mi) +282m 7:29 / mi
ahr:113 max:149 slept:7.75 weight:165.8lbs

With Rhonda at our new favorite place, along the west side of Lake McDonough. The hills are more impressive on the bike than they are walking, that's for sure. This all seemed pleasant and good exercise, so I suspect we will do it some more. Strangely enough, this didn't hurt my back at all, so another good reason to do it.

Friday Sep 22 #

6 AM


Zack's alertness cycle has now migrated to where he is pretty ready to go early in the morning. He and Jeff had cut a bunch of wood last night and he wanted to get out and split and stack it this morning, so that is what we did for an hour or so. Then I picked the last of the apples.
3 PM

cycling 1:30:00 [3] 18.27 mi (4:56 / mi)
slept:7.25 weight:165.8lbs

From Pleasant Valley, the plan was to go as far as was comfortable, or to the end of Sandy Brook Rd, whichever came first. Things were fine until about the 8.5 mile part when the left QL stiffened up and started aching. Babied it along for another half mile, but it wasn't getting any better so I turned back. The way back is pretty much all gentle downhill, so no additional discomfort.
A bit disappointing, but on the other hand better than the last several times I've tried it.

Thursday Sep 21 #

6 AM

Gym 1:00:00 [1]
slept:7.25 weight:166.4lbs

In the gym with Eric. Stretching and rolling, deadlifts, goblet squats, BOSU pushups, core. Kind of the usual stuff.
4 PM

Running 18:41 intensity: (1:03 @0) + (22 @1) + (13:42 @2) + (3:34 @3) 1.99 km (9:22 / km) +78m 7:50 / km
ahr:124 max:134 shoes: 2014 gel kayano

Just a single dog loop, to get the legs moving a bit.

Wednesday Sep 20 #

5 AM

Gym 45:00 [0]
slept:6.25 weight:166.8lbs

Rhonda's morning class, or at least part of it.
12 PM

Running 38:27 intensity: (2:18 @0) + (17 @1) + (18:10 @2) + (17:42 @3) 4.05 km (9:30 / km) +173m 7:49 / km
ahr:128 max:142 shoes: 2014 gel kayano

Two dog loops, lethargic pace, but it would be nice to at least do this more often.

All this talk about Mt Tom has me thinking about walking it for time. Not likely to make a special trip for it, but if I am in the area I'd like to give it a go.

Tuesday Sep 19 #

6 AM

Gym 1:00:00 [1]
slept:5.0 weight:167.8lbs

In the gym with Eric. Rolling and stretching, deadlifts (105#) goblet squats (20#), pull downs, planks, etc. Stiff after the weekend, but overall not too bad.

Monday Sep 18 #

6 PM

slept:7.25 weight:167.2lbs

Got a surprise to find Zack waiting for me this morning. He keeps pretty erratic hours, and as to whether he had gotten up early or stayed up late is hard to say. Anyway, he was hot to go split wood, so off we went to it as soon as it was light, split and stacked a bunch of very dry old dead oak that he had cut up yesterday with our friend Jeff, Francesca's husband. Pretty good deal for Jeff. He helps out with cutting and splitting and gets half the wood. But he is good company, so it's fine.

Then we took Sassy over to Lake McDonough and the three of us went swimming. Then returned and out for errands. To the hardware store, out for breakfast, a couple of other errands, then back to work on lights for a while until Zack finally ran down enough to fall asleep around 12:30 or 1.

Sunday Sep 17 #

9 AM

Orienteering race 53:24 intensity: (3:05 @0) + (32 @1) + (12:02 @2) + (36:41 @3) + (1:04 @4) 5.25 km (10:10 / km) +114m 9:11 / km
ahr:133 max:158 slept:7.0 shoes: 2017 Icebug Anima BUGrip

Much better today, but a very easy course. Lots of trails.


Ended up first in M-70 for the day and the meet, but well behind the usual suspects in M-65 and also behind or even with many of the women.

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