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Training Log Archive: Charlie

In the 7 days ending Apr 6:

activity # timemileskm+m
  Hike2 2:00:16 6.5(18:30) 10.46(11:30) 158
  Gym4 1:35:00
  Running1 33:52 2.6(13:02) 4.18(8:06) 113
  Rowing Machine1 8:47 1.24(7:04) 2.0(4:24)
  Total8 4:17:55 10.34 16.65 271
  [1-5]8 4:13:34
averages - sleep:6.6 weight:166.9lbs

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Saturday Apr 6 #

12 PM

Hike 30:32 intensity: (4:21 @0) + (23:33 @1) + (1:26 @2) + (1:10 @3) + (2 @4) 1.25 mi (24:25 / mi) +40m 22:12 / mi
ahr:97 max:146 slept:6.0 weight:164.4lbs

With Zack and Sassy from LeGeyt road. Sassy’s first swim of the season. When we parked we had a chat with a couple of kids who had tried to do a turn into LeGeyt and swung too wide, hanging their car up on a concrete culvert. We looked it over for a while, Zack had some ideas, but the girl’s father was coming and we went on our way. Half an hour later we were back and the father arrived. He was pretty calm under the circumstances, and the kids were having a hard time suppressing their giggling. He hooked a chain on and dragged it back, with a lot of scraping noise. And then we left, so don’t know how well it drove. Seems likely something was pretty bent.
3 PM

Note

Firewood stacking, and then some pretty serious laurel wrangling with Zack keeping pace with the chipper. I was exhausted by the end.

Friday Apr 5 #

3 PM

Gym (Yoga) 20:00 [3]
slept:7.0 weight:165.6lbs

5 PM

Gym (Weights) 25:00 [3]

Similar to the other day:1x10 straight leg DLs 75#, 4x10 DLs 110#, 4 wrist curls forward and back, 3 with palms up, 1 with palms down; 50 air squats; 3x10 45# goblet squats; 3x10 triceps press downs, first two at 5, last one at 6.

Thursday Apr 4 #

4 PM

Running 33:52 intensity: (16 @1) + (36 @2) + (6:46 @3) + (24:36 @4) + (1:38 @5) 2.6 mi (13:02 / mi) +113m 11:28 / mi
ahr:149 max:164 slept:5.5 weight:167.6lbs shoes: 2011 icebugs

Tuesday Apr 2 #

Note

Zack and I drove in to Brooklyn to bring Charles his car. He was most gratified to have it back. Then we took the F train in to Manhattan and met Rhonda at GCT and we all walked to Jess’s and hang out with Cooper.
8 AM

Rowing Machine 8:47 [3] 2.0 km (4:24 / km)
slept:7.25 weight:166.8lbs

Fine on both my elbows. On advice of kadley I've been downing 800mg of vit I 3 x a day for about 4 days so far, and I had a few sessions of wrist curls and triceps pull downs which seem to be helping, too. Last 500 at a 2:05 pace. Seemed hard.

Monday Apr 1 #

Note

Finally posting my maps from the trip to Malta and Italy. No post for the first day as the landowner had requested no maps posted on the internet.

Bormla - Città Cospicua

Il Birgu - Città Vittoriosa

Bosco Ragabo (Etna)

Rende - Old Town

Marina Ascea

Paestum Archeological Park

Benevento
7 AM

Gym (Yoga) 20:00 [3]
slept:7.0 weight:168.6lbs

2 PM

Gym (Weights) 30:00 [3]

Dls 3x10x105, 50 air squats; goblet squats 3x10x45; wrist curls palms down 3 each direction, palms up 2 each direction 3.5 lbs.; triceps pulldowns 3x10 at #5.

Sunday Mar 31 #

7 AM

Hike 1:29:44 intensity: (52:03 @1) + (35:57 @2) + (1:44 @3) 5.25 mi (17:06 / mi) +117m 15:59 / mi
ahr:105 max:131 slept:7.0 weight:168.2lbs

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