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Training Log Archive: Charlie

In the 7 days ending Mar 9:

activity # timemileskm+m
  Hike6 6:05:47 16.76(21:50) 26.97(13:34) 682
  Gym5 2:00:00
  Ski2 1:43:46 3.15(32:55) 5.07(20:27) 90
  Orienteering1 1:22:04 3.38(24:17) 5.44(15:05) 20617 /19c89%
  Snowshoe1 1:04:42 1.65(39:13) 2.65(24:22) 47
  Running3 1:01:39 3.94(15:39) 6.34(9:43) 376
  Total16 13:17:58 28.88 46.47 140117 /19c89%
  [1-5]16 12:47:51
averages - sleep:6.6 weight:163.9lbs

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Saturday Mar 9 #

6 AM

Gym (Yoga) 20:00 [3]
slept:7.0 weight:164lbs

9 AM

Running 32:34 intensity: (19 @0) + (4:38 @1) + (8:23 @2) + (10:00 @3) + (9:14 @4) 1.93 mi (16:52 / mi) +162m 13:24 / mi
ahr:129 max:153 shoes: 2017 Gray Gel Kayanos

5 times up the driveway, jogging down, with another lap walking and a partial hospital loop with the dog. She got pretty exercised by Charles Jr's car parked behind the barn. We have it because he couldn't drive it home after breaking his wrist. She wasn't expecting it.

Anyway the running part of this went well. Pretty strenuous, but doesn't take long and I was surprised to go quite a bit faster than the other day.

Hike 39:50 intensity: (34:03 @1) + (3:03 @2) + (2:44 @3) 2.46 mi (16:10 / mi) +168m 13:20 / mi
ahr:105 max:116

3 PM

Hike 56:22 intensity: (3:51 @0) + (28:49 @1) + (19:59 @2) + (3:43 @3) 1.43 mi (39:25 / mi) +151m 29:42 / mi
ahr:103 max:128 shoes: 2017 Gray Gel Kayanos

Nice outing on South Sugarloaf with Peter. Micro spikes!

Friday Mar 8 #

7 AM

Gym (Yoga) 20:00 [3]
slept:7.5 weight:163.4lbs

Gym (Weights) 20:00 [3]

Haven’t done these in a while. Deadlifts 4 x10 with 75# and #95, goblet squats 3x10 with 30#. Tried one set of pull downs, but the elbow is still compromised, so stopped there.
2 PM

Hike 1:28:56 intensity: (26 @0) + (29:37 @1) + (4:29 @2) + (50:46 @3) + (3:28 @4) + (10 @5) 3.9 mi (22:48 / mi) +123m 20:46 / mi
ahr:123 max:164 shoes: 2017 Icebug Anima BUGrip

With Rhonda Sassy and Tullio on snowmobile trails.

Thursday Mar 7 #

7 AM

Gym (Yoga) 20:00 [3]

10 AM

Running 19:47 intensity: (12 @1) + (6 @2) + (3:30 @3) + (15:57 @4) + (2 @5) 1.42 mi (13:56 / mi) +144m 10:36 / mi
ahr:149 max:160 slept:6.25 weight:163.8lbs shoes: 2017 Gray Gel Kayanos

Seems pretty useful, not too hard and doesn't take too long. 5 laps jogging down to the mailbox and then coming up with a bit more urgency, but not too much given the current state of conditioning. I did this a couple of times last year and then forgot about it.

Hike 55:53 intensity: (16 @0) + (2:38 @1) + (47:31 @2) + (5:08 @3) + (20 @4) 2.74 mi (20:24 / mi) +120m 17:57 / mi
ahr:119 max:150 shoes: 2017 Gray Gel Kayanos

On really wide even snowmobile tracks in People's State Forest, a family outing with Rhonda, Sassy and Zack. R&I had microspikes, but completely unnecessary.

Wednesday Mar 6 #

9 AM

Gym (Yoga) 20:00 [3]

10 AM

Snowshoe 1:04:42 intensity: (22:25 @0) + (18:40 @1) + (19:58 @2) + (3:17 @3) + (22 @4) 1.65 mi (39:13 / mi) +47m 36:02 / mi
ahr:96 max:153 slept:7.5 weight:164lbs

With Tullio and Rhonda out on the Big Down Marsh. Excellent outing
1 PM

Running 9:18 intensity: (16 @0) + (1:52 @1) + (6:52 @2) + (18 @3) 0.59 mi (15:45 / mi) +70m 11:30 / mi
ahr:115 max:135

Tuesday Mar 5 #

Note

Left at 4am for a quick trip to NYC, and got home again at 11:30. Too much driving for me. I was mulling over various plans for the rest of the day on the way home, but had to lie down for a couple of hours first.
2 PM

Gym (Yoga) 20:00 [3]

3 PM

Ski (cross country) 58:46 intensity: (1:50 @0) + (53:49 @1) + (2:00 @2) + (1:07 @3) 1.91 mi (30:46 / mi) +90m 26:50 / mi
ahr:99 max:133 slept:6.0 weight:164lbs

Some parts of this were quite nice, but others that had warmed up and then crusted over were beyond my skill level. Just no control and there were a few times when I just sat down to avoid a crash of some kind. Saw this quite interesting track while I was out skiing around on the Big Down Marsh.

Monday Mar 4 #

9 AM

Ski (Cross country) 45:00 [3] 2.0 km (22:30 / km)
slept:6.75 weight:163.6lbs

About 7” of pretty attractive snow, but pretty sticky so no glide. A pleasant outing nonetheless.
12 PM

Hike 1:10:32 intensity: (16 @0) + (26:48 @1) + (42:54 @2) + (34 @3) 4.02 mi (17:32 / mi) +40m 17:01 / mi
ahr:112 max:128

Sunday Mar 3 #

7 AM

Hike 54:14 intensity: (28 @0) + (20:18 @1) + (16:35 @2) + (14:35 @3) + (2:18 @4) 3.54 km (15:19 / km) +81m 13:45 / km
ahr:117 max:154 slept:5.0 weight:164.2lbs



1 PM

Orienteering 1:22:04 intensity: (4:07 @1) + (37:31 @2) + (35:09 @3) + (5:03 @4) + (14 @5) 3.38 mi (24:17 / mi) +206m 20:24 / mi
ahr:128 max:165 spiked:17/19c

WCOC/HVO Winter Series Green course at Westmoreland. I brought the green and the brown maps, decided on the green after driving and hour and a half to get there. Brown would have been fine. Quite different conditions from Friday at 5 Ponds. Here there was about 2" of wet snow and a little slushy. I had slipped the microspikes over my icebugs, which may not have been optimal footwear, but once I started I was stuck with them. Snow clumped up on them quite a bit.

At 1 I stopped for 50 seconds to untie the flag from the broken branch on the ground and rehang it, and picked up a couple of other flags that had fallen down along the way. No real navigational problems except stopped short on the way to 12 and had to puzzle it out, and again on the way to 14. Probably no more than a minute each. Otherwise fine. Seemed like a lot of climb and heavy shoes, but it sure is a great map and a fun course.

Here is the map and route. Sprint series wasn't letting me post the map without the route.

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