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Training Log Archive: Charlie

In the 7 days ending Apr 6, 2020:

activity # timemileskm+mload
  Hike7 3:53:53 11.27(20:45) 18.14(12:54) 330304.0
  Gym6 2:10:00390.0
  Rowing Machine5 50:51 7.15(7:07) 11.5(4:25)152.6
  Running1 8:09 0.55(14:49) 0.88(9:13)23.9
  Total18 7:02:53 18.97 30.53 330870.5
  [1-5]18 7:00:37
averages - sleep:7.2 weight:167.1lbs

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TuWeThFrSaSuMo

Monday Apr 6, 2020 #

Gym (Yoga) 20:00 [3]

9 AM

Hike 32:06 intensity: (1:56 @0) + (30:01 @1) + (9 @3) 1.37 mi (23:26 / mi) +41m 21:27 / mi
ahr:91 max:106 slept:8.0 weight:166lbs shoes: 2019 Blue Gel Kayanos

2 PM

Rowing Machine 8:51 [3] 2.0 km (4:26 / km)
shoes: 2011 Merrell Trail Glove

5 PM

Running 8:09 intensity: (15 @1) + (33 @2) + (6:49 @3) + (32 @4) 0.55 mi (14:49 / mi)
ahr:137 max:151 (injured)

C • Intervals? 5

Sunday Apr 5, 2020 #

9 AM

Gym (Yoga) 20:00 [3]
slept:8.5 weight:166lbs

10 AM

Hike 1:03:54 intensity: (19 @0) + (1:03:30 @1) + (5 @2) 3.4 mi (18:47 / mi) +97m 17:15 / mi
ahr:100 max:110

3 PM

Note

Haven't been writing this down, but I've been out laurel wrangling for an hour or so every day this week. One day's worth doesn't make much of a dent, but four or five days in a row in the same place makes a noticeable change. At some point Zack will get interested enough to drag the chipper down where I have been working and disappear the pile. Much nicer laurel wrangling when I don't have to find a permanent spot to pile all the debris.

Saturday Apr 4, 2020 #

Note

Yesterday we had a visitor in the yard, up fairly close. Bobcat. He was limping, so looked a bit closer at him and saw he was missing his front L paw. So I texted my friend Jason, the bobcat authority, getting his PhD with his bobcat study. He live traps them and gathers data, releases them with temporary collars, but otherwise unharmed. He said he has trapped a few with paw injuries, they seem to do ok given the injury. One of them appeared to have been hit by a car, the other with an old leg-hold trap injury.
8 AM

Hike 26:23 intensity: (17:56 @1) + (6:29 @2) + (1:58 @3) 1.27 mi (20:46 / mi) +41m 18:52 / mi
ahr:106 max:121 slept:6.75 weight:166.4lbs shoes: 2019 Blue Gel Kayanos

10 AM

Rowing Machine 9:15 [3] 2.0 km (4:38 / km)
shoes: 2011 Merrell Trail Glove

Friday Apr 3, 2020 #

Event: Flying Pig XXIV / 2020 USA Nationals - POSTPONED
 
10 AM

Gym (Yoga) 20:00 [3]
slept:7.0 weight:167.6lbs

11 AM

Gym (Weights) 30:00 [3]

Some of the single leg exercises, plus a couple of sets of the Nordic extensions on he GH machine. Easy, though. I think what I have been doing has been maybe too aggressive.

And speaking of aggressive, after 4 days of relatively hard rowing, I’ve got a knot in my left glute that will need some calming down. Rolling, pigeons, hot tub all helped some, but not out of the woods yet.
1 PM

Hike 28:23 intensity: (1 @0) + (26:29 @1) + (1:31 @2) + (22 @3) 1.28 mi (22:10 / mi) +41m 20:10 / mi
ahr:105 max:117

Thursday Apr 2, 2020 #

8 AM

Hike 29:25 intensity: (20:46 @1) + (8:13 @2) + (26 @3) 1.32 mi (22:17 / mi) +40m 20:22 / mi
ahr:104 max:119 slept:6.5 weight:169lbs

4 PM

Gym (Yoga) 20:00 [3]

5 PM

Rowing Machine 13:36 [3] 3.0 km (4:32 / km)

Wednesday Apr 1, 2020 #

7 AM

Hike 25:26 intensity: (2:58 @1) + (8:15 @2) + (6:50 @3) + (4:14 @4) + (3:09 @5) 1.26 mi (20:11 / mi) +29m 18:49 / mi
ahr:133 max:176 slept:6.5 weight:167.8lbs shoes: 2019 Blue Gel Kayanos

With Rhonda on the dog loop. New theory about the hamstring. It seems to do ok up to about a mile or so, and then get progressively more sore. So I'm intending to keep it short and do a lot of icing in between. See what happens. Stretching and strengthening hasn't had any effect on it.
C • Hamstrings 19
12 PM

Rowing Machine 8:24 [3] 2.0 km (4:12 / km)

I thought my yearly ranking at 2K was a little soft, so aimed for a 2:06 pace. Pretty easy at first, but then suddenly a lot harder, and this was definitely a struggle. I shouldn't be surprised this is hard. I have barely been rowing at all the last few years. Not to mention age. Anyway, successful enough. Only 5 seconds off my time from 2 years ago, but over 24 seconds worse than the pretty sparky 7:59.7 of 4 years back. I remember that being really hard, and I don't think I'm likely to see it again.

Gym (Yoga) 20:00 [3]

Tuesday Mar 31, 2020 #

9 AM

Hike 28:16 intensity: (26:29 @1) + (50 @2) + (38 @3) + (19 @4) 1.37 mi (20:38 / mi) +41m 18:54 / mi
ahr:97 max:159 slept:7.0 weight:166.8lbs

11 AM

Rowing Machine 8:57 [3] 2.0 km (4:29 / km)
shoes: 2011 Merrell Trail Glove

This was a warm-up for a 500 attempt. Did 3 pickups, each of which ended up making me progressively slower for the parts in between.

Rowing Machine 1:48 [3] 0.5 km (3:36 / km)
shoes: 2011 Merrell Trail Glove

After about 5 minutes to get my breath back. This went quite a bit better than I thought. I was surprised when I got into the 1:40s and wasn't confident I could hold it until maybe the last 150 or so.

Split pace by 100M segments
1:52.5
1:47.0
1:47.0
1:47.0
1:46.5

68th percentile, so better than my 5000 piece yesterday, which hit 59th. I was always better at the shorter pieces anyway.

This was better than the last time I posted a 500 piece two years ago, but not as good as the 1:42.9 of four years ago, when I was a stripling of 68.

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