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Training Log Archive: Charlie

In the 7 days ending Feb 1:

activity # timemileskm+m
  Hike4 4:50:33 18.38(15:49) 29.58(9:49) 343
  Gym7 2:40:00
  Orienteering1 1:35:38 3.83(24:58) 6.16(15:31) 2607 /12c58%
  Running2 46:55 4.35(10:48) 6.99(6:42) 52
  Rowing Machine1 9:18 1.24(7:29) 2.0(4:39)
  Total14 10:02:24 27.8 44.73 6567 /12c58%
  [1-5]14 10:01:29
averages - sleep:6.7 weight:164.3lbs

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SuMoTuWeThFrSa

Saturday Feb 1 #

9 AM

Running 31:15 intensity: (7 @0) + (6 @1) + (30 @2) + (4:06 @3) + (25:11 @4) + (1:15 @5) 4.98 km (6:16 / km) +28m 6:06 / km
ahr:150 max:170 slept:8.0 weight:165.4lbs shoes: 2019 Blue Gel Kayanos

Snowstorm 5K. I thought I might see some Walkers or Clint, but not in evidence. I did have a nice visit with SteveR before and after, but alas not during, as he showed me a clean pair of heels. Less crowded in the back of the pack than I remember from other times. After the first quarter mile I only passed two people, and nobody passed me. As far ahead as I could see on the straightaways, only three people in sight. But a success, hoping to get around 10 minute pace and coming close.
8 PM

Gym (Yoga) 20:00 [3]

Friday Jan 31 #

7 AM

Gym (Yoga) 20:00 [3]
slept:6.25 weight:164lbs

Thursday Jan 30 #

7 AM

Hike 1:13:23 intensity: (18 @0) + (34:53 @1) + (28:56 @2) + (9:16 @3) 5.07 mi (14:29 / mi) +48m 14:04 / mi
ahr:109 max:142 slept:6.0 weight:163.6lbs shoes: 2019 Blue Gel Kayanos

With Rhonda and Tullio. We had to get him talking to try to control the pace.
3 PM

Gym (Yoga) 20:00 [3]

Gym (Ballista) 20:00 [3]

Wednesday Jan 29 #

9 AM

Gym (Yoga) 20:00 [3]

11 AM

Hike (Run/walk) 37:23 intensity: (10 @0) + (25 @1) + (14:47 @2) + (6:37 @3) + (10:32 @4) + (4:52 @5) 3.89 km (9:36 / km) +126m 8:16 / km
ahr:139 max:172 slept:7.0 weight:163.6lbs shoes: 2019 Blue Gel Kayanos

Jogged down to meet Rhonda on Robin drive and then walked back with her

Tuesday Jan 28 #

7 AM

Hike 1:32:08 intensity: (46:20 @1) + (44:15 @2) + (1:33 @3) 5.23 mi (17:37 / mi) +121m 16:26 / mi
ahr:108 max:126 slept:7.25 weight:164.4lbs shoes: 2019 Blue Gel Kayanos

With Tullio and Rhonda at the lake. Micro spikes, which were only necessary maybe 15 percent of the time, but nice to have when we needed them.
11 AM

Gym (Yoga) 20:00 [3]

12 PM

Gym (Ballista +) 20:00 [3]

Ballista plus 3x8 back squats at 75#.
1 PM

Rowing Machine 9:18 [3] 2.0 km (4:39 / km)

Running 15:40 intensity: (14 @2) + (1:45 @3) + (13:04 @4) + (37 @5) 1.25 mi (12:32 / mi) +24m 11:49 / mi
ahr:153 max:162 shoes: 2017 Icebug Anima BUGrip

3 hospital loops, on a 5:30 clock.
4:55; 4:45; 4:40. Not pushing much, just going out to stretch the legs a bit.

Monday Jan 27 #

7 AM

Hike 1:27:39 intensity: (20 @0) + (1:25:54 @1) + (57 @2) + (28 @3) 5.66 mi (15:29 / mi) +48m 15:05 / mi
ahr:103 max:117 slept:5.5 weight:164.6lbs shoes: 2019 Blue Gel Kayanos

With Rhonda and Tullio.
12 PM

Note

An hour and a half or so of stacking wood. Zack splits and I stack. The protocol involves two wheelbarrows. He fills one, and I switch them and take the full one inside the barn to stack the contents on the pallets, then come back around the time the next one is ready. The last wheelbarrow load was on the verge of being too much.
4 PM

Gym (Yoga) 20:00 [3]

Sunday Jan 26 #

11 AM

Orienteering 1:35:38 intensity: (4:30 @1) + (50:35 @2) + (23:29 @3) + (10:02 @4) + (7:02 @5) 6.16 km (15:31 / km) +260m 12:49 / km
ahr:128 max:171 spiked:7/12c

HVO-WCOC training series #3 at Westmoreland Nature Sanctuary on our way home from NYC. Green course. Barely any remaining snow. Some good legs, but some clunkers, too. Stopped short on #1 examining cliffs way too soon, but kept going until things made sense. Headed east at first going to 2 because I was following the line from 7 to 2. Figured it out when I was almost to the stream, then fine from there. 3 was fine, saw the reentrant developing. 4 was fine, spur was obvious, saw the flag from 100 m. 5 also easy enough, but I screwed up the approach. Thought it would be easier to climb one reentrant further N and cut over the top, but missed too high and had to puzzle it out. 6 should have been easy, except I talked myself into going up the reentrant to the left and having to cut over. 7 easy, saw from about 50m or so. Easy navigation to 8, but a lot of side hill climbing the way I went. 9 was easy, saw the flag from at least 125 M, just had to climb to it. 10 was bad. No trouble finding it, but somehow thought it was good to go up the trail to the east and climb up to it. Nope. The climb was awful, very steep, muddy, lots of blackberry canes. Finally got up there and after I left saw that I had no map, so had to down climb a ways to where I had dropped it, and then banged my forehead in a rock next time up. Map recovery alone took 3:12. 11 I was a little tired and dispirited, a little trouble reading the area, went by and had to go back. 12 was fine, just slow, using pretty sold features and right to it.

My map

Green splits

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