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Training Log Archive: Charlie

In the 7 days ending Feb 4, 2021:

	activity	#	time	miles		km		+m	load
	Snowshoe	3	3:00:14	5.22	(34:32)	8.4	(21:27)	164	252.4
	Hike	2	1:49:33	5.7	(19:13)	9.17	(11:57)	233	224.6
	Rowing Machine	6	1:08:12	9.51	(7:10)	15.3	(4:27)		204.6
	Gym	1	1:00:00						180.0
	Yoga	2	42:00						126.0
	Running	1	37:26	2.04	(18:21)	3.28	(11:24)	65	91.7
	Total	15	8:17:25	22.47		36.16		461	1079.3
	[1-5]	15	8:15:35
averages - sleep:7.1 weight:162.6lbs

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Thursday Feb 4, 2021 #

6 AM

Rowing Machine 6:54 [3] 1.5 km (4:36 / km)
slept:6.5 weight:163.4lbs shoes: 2012 merrell trail glove

Warm up for a 500 attempt, probably not the best day for it - not feeling spunky.

Rowing Machine 1:57 [3] 0.5 km (3:54 / km)
shoes: 2012 merrell trail glove

And then this: started well, hit 300 in 1:01.6, but slipping fast and clearly not going to be able to keep that pace or near it, so just relaxed and paddled in. Try again some other day. Useful just to practice going to the point of failure.

7 AM

Gym 1:00:00 [3]

With Eric. A lot of stretching, RDLs, pushups, pull downs, back extensions, ball planks.

8 AM

Hike 44:51 2.68 mi (16:44 / mi) +141m 14:23 / mi
ahr:121 max:137 shoes: 2020 White Gel Kayanos

Around the neighborhood with Rhonda on the roads.

1 PM

Snowshoe 51:36 1.66 mi (31:05 / mi) +65m 27:41 / mi
ahr:99 max:109

Excursion down to the Big Down Marsh, including inspecting the few remaining heron nests. There were 17 only a few years ago (OK, maybe 8-10), but down to 5 now, and hard to imagine they will be here much longer as the remaining snags are all falling in. Here are four of them:

Hard to imagine that one in the foreground is going to stay upright much longer.

C • Constructions on the Water 8

Wednesday Feb 3, 2021 #

10 AM

Yoga 21:00 [3]
slept:8.5 weight:162lbs

12 PM

Rowing Machine 9:08 [3] 2.0 km (4:34 / km)
shoes: 2012 merrell trail glove

Rowing Machine 19 [3] 0.1 km (3:10 / km)
shoes: 2012 merrell trail glove

Minor improvement, from 18.6 yesterday to 18.5. Not sure there is a lot of scope for further improvement, at least not right now.

2 PM

Snowshoe 1:18:25 2.34 mi (33:31 / mi) +76m 30:26 / mi
ahr:104 max:152

Started out with Rhonda, but she was having binding issues and headed back. Ran into my neighbor Glen's tracks, but he had already gone out and back, so no sighting. On the way back I checked to see how controls 10 and 9 were doing, and it turned out that 10 was down on the snow, so put it back up.

Tuesday Feb 2, 2021 #

2 PM

Snowshoe 50:13 1.22 mi (41:10 / mi) +22m 38:59 / mi
ahr:117 max:169 slept:6.5 weight:162lbs

Excellent conditions, seems like an average of 16-18”. There was talk about going out to tramp around on the Big Down Marsh, but by the time we reached a decision point Rhonda was ready to head back. A good outing. An hour or so of this every day would build some strength.

C • I remember the time I snows... 3

5 PM

Rowing Machine 8:51 [3] 2.0 km (4:26 / km)

Monday Feb 1, 2021 #

11 AM

Rowing Machine 22:46 [3] 5.0 km (4:33 / km)
slept:8.0 weight:161lbs shoes: 2012 merrell trail glove

Still a small knot in the left glute that causes some discomfort on these relatively longer pieces. Things on the right side seem quite calmed down, though, perhaps because of the corticosteroid injection of last week, although she said that might take several weeks to be effective. Anyway, not doing much to stress it.

We are getting some pretty attractive snow, but I am pretty reluctant to try and play in it with my sore heel. I find that if I favor it by walking more on the ball of my foot I start to get some PF discomfort, so I won't do much of that!

C • 24 degrees and blowing snow 5

Sunday Jan 31, 2021 #

8 AM

Yoga 21:00 [3]
slept:6.75 weight:162.4lbs

10 AM

Rowing Machine 9:17 [3] 2.0 km (4:39 / km)
shoes: 2012 merrell trail glove

I have a cut on my heel, a split really, and too sore to plan on a hike or run today. A little tender rowing, but got more comfortable as I went along.

Rowing Machine 19 [3] 0.1 km (3:10 / km)
shoes: 2012 merrell trail glove

I was thinking that my 100 M time this season was a little soft, and 100M even as fast as I can go is not all that hard. I did have a couple of problems with this, came off the seat a bit on the first stroke trying to get up to speed fast, and a bit confused at the end stopped one stroke too soon. Anyway, an improvement from the 19.3 I did a while back to 18.9.

Rowing Machine 19 [3] 0.1 km (3:10 / km)
shoes: 2012 merrell trail glove

Catch my breath for a minute or two, then try again. New seasonal PR, 18.6, but I'm thinking that this is still pretty soft.

C • Soft? 8

Saturday Jan 30, 2021 #

10 AM

Rowing Machine 8:22 [3] 2.0 km (4:11 / km)
slept:6.75 weight:164.2lbs shoes: 2012 merrell trail glove

I had in mind warming up and then trying a shorter piece for speed, like chitown did with his 500 this morning, but seemed like this was going ok after a few strokes and stayed with it. A new seasonal PR for the distance, about 4 seconds faster than the old one back in July. Splits: 2:07.6, 2:06.3, 2:05.2, 2:03.1. 72nd percentile, so something left to shoot for.

C • Amazing 2

12 PM

Running 37:26 2.04 mi (18:21 / mi) +65m 16:42 / mi
ahr:129 max:162 shoes: 2020 White Gel Kayanos

With microspikes. Nice out, but slippery. Probably running snowshoes would be a little better. There are a few places out there where Zack was out in the Polaris searching for firewood, and those are better for being tamped down.

Friday Jan 29, 2021 #

3 PM

Hike 1:04:42 3.02 mi (21:25 / mi) +92m 19:35 / mi
ahr:117 max:157 slept:6.5 weight:163.4lbs shoes: 2020 White Gel Kayanos

At the lake. Plenty cold, slippery footing.

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