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Training Log Archive: Charlie

In the 7 days ending Nov 23:

activity # timemileskm+m
  Hike3 3:16:37 11.34(17:21) 18.24(10:47) 233
  Gym5 1:40:00
  Running3 1:18:22 5.3(14:47) 8.53(9:11) 11
  Orienteering1 1:16:19 2.79(27:21) 4.49(17:00) 86
  Total12 7:31:18 19.43 31.26 330
  [1-5]12 7:29:40
averages - sleep:7.1 weight:166.6lbs

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Saturday Nov 23 #

9 AM

Hike 1:05:08 intensity: (17 @0) + (1:29 @1) + (5:36 @2) + (27:25 @3) + (20:08 @4) + (10:13 @5) 3.84 mi (16:58 / mi) +81m 15:55 / mi
ahr:143 max:179 slept:7.25 weight:166lbs shoes: 2019 Blue Gel Kayanos

1 PM

Running 29:21 intensity: (30 @1) + (3:16 @2) + (3:04 @3) + (2:12 @4) + (20:19 @5) 2.04 mi (14:23 / mi)
ahr:164 max:189 shoes: 2019 Blue Gel Kayanos

This was an unqualified success. Same as Tues and Thurs, multiple "hospital" loops on a 5:30 clock, but 4 this time, instead of the three last time, faster than last time, and felt pretty good. My hamstrings are happier than they have been since they started acting up the last day I was in Latvia. I came home with sore hamstrings and stretching, weightlifting and walking seemed only to make them worse, so I pretty much hadn't run at all since then. Anyway, once I tried running on Tuesday they seemed a bit loosened up, and they certainly seem to be going in the right direction now.
2 PM

Note

An hour or so of pleasant laurel wrangling with Zack in the clear-cut, making progress.

Friday Nov 22 #

7 AM

Hike 59:38 intensity: (10 @0) + (59:17 @1) + (11 @3) 3.75 mi (15:54 / mi) +88m 14:49 / mi
ahr:93 max:109 slept:7.0 weight:165lbs shoes: 2019 Blue Gel Kayanos

Little outing with Rhonda before heading off to NYC.

Thursday Nov 21 #

6 AM

Gym (Yoga) 20:00 [3]
slept:7.5 weight:165.2lbs

11 AM

Running 24:33 intensity: (20 @1) + (7:54 @2) + (4:47 @3) + (10:54 @4) + (38 @5) 1.6 mi (15:21 / mi)
ahr:137 max:166 shoes: 2019 Blue Gel Kayanos

Same as Tuesday. I think this is pretty good for me, but a long way to go.

Wednesday Nov 20 #

8 AM

Gym (Yoga) 20:00 [3]
slept:7.75 weight:165.4lbs

Tuesday Nov 19 #

7 AM

Gym (Yoga) 20:00 [3]
slept:6.0 weight:168.2lbs

11 AM

Running 24:28 intensity: (16 @1) + (8:02 @2) + (3:56 @3) + (11:58 @4) + (16 @5) 1.66 mi (14:44 / mi) +11m 14:26 / mi
ahr:135 max:164 shoes: 2019 Blue Gel Kayanos

3 hospital loops with a rest in between, first one at a comfortable pace, second and third pushing it a bit. Not much difference really, and these are way slower than a few years ago when I might have last done them. Anyway, I have it in my mind that this may help stretch and/or strengthen the ailing hamstrings, and they did feel better both doing it and then after. And then walked a fourth loop to cool down.
Running loops were 4:51, 4:28; 4:41.
3 PM

Hike 1:11:51 intensity: (20 @0) + (1:03 @1) + (1:09:01 @2) + (59 @3) + (28 @4) 3.75 mi (19:11 / mi) +64m 18:13 / mi
ahr:113 max:152

Monday Nov 18 #

8 PM

Gym (Yoga) 20:00 [3]
slept:8.25 weight:169.2lbs

Sunday Nov 17 #

7 AM

Gym (Yoga) 20:00 [3]
slept:6.0 weight:167.4lbs

2 PM

Orienteering 1:16:19 intensity: (51 @0) + (38:42 @1) + (23:30 @2) + (13:01 @3) + (7 @4) + (8 @5) 2.79 mi (27:21 / mi) +86m 24:58 / mi
ahr:110 max:175 shoes: 2019 Blue Gel Kayanos

Control pickup.

Not a large crowd today, 19. Quite cold.

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