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Training Log Archive: Charlie

In the 10 days ending Aug 25, 2018:

activity # timemileskm+mload
  cycling4 6:57:51 70.94(5:53) 114.17(3:40) 750902.6
  Hike5 5:44:06 17.64(19:30) 28.39(12:07) 415508.2
  Gym3 3:00:00540.0
  Kayak4 2:07:13 6.25(20:21) 10.06(12:38) 2477.6
  Running4 1:43:07 7.68(13:26) 12.36(8:21) 202310.3
  Total19 19:32:17 102.51 164.98 13902338.7
  [1-5]19 17:35:07
averages - sleep:6.5 weight:163.3lbs

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Saturday Aug 25, 2018 #

1 PM

cycling 1:47:12 intensity: (13:50 @1) + (1:04:35 @2) + (28:47 @3) 24.3 mi (4:25 / mi) +75m 4:22 / mi
ahr:120 max:142 slept:6.0 weight:164.6lbs

I had in mind to do something easy, as my back was sore from some tree work earlier in the day, so I headed to the bike path, and wanted to see how far they got up toward Westfield, as I hadn't been on it in a few years. This was generally fine on the way out, and I got to the end of it at the parking lot of a Stop and Shop, right there in Westfield. On the way back, though, I got a few hip spasms in the first mile and had pretty annoying back pain all the way. Didn't feel like doing much of anything when I got back. Let it calm down.

Friday Aug 24, 2018 #

8 AM

Hike 1:02:27 intensity: (5:48 @1) + (12:16 @2) + (43:25 @3) + (58 @4) 3.43 mi (18:12 / mi) +82m 16:57 / mi
ahr:130 max:158 slept:7.75 weight:162.6lbs

With R&S, including some stick throwing.
2 PM

Kayak 32:42 intensity: (16:38 @0) + (12:41 @1) + (36 @2) + (2:47 @3) 1.52 mi (21:31 / mi) +11m 21:03 / mi
ahr:84 max:114

With Rhonda. Saw a nice family group of 14 red breasted mergansers. Got fairly close as they swam around more or less in formation. Occasionally one would stray a bit or dive under, but they regrouped quickly.

Thursday Aug 23, 2018 #

6 AM

Gym 1:00:00 [3]
slept:4.0 weight:162.2lbs

In the gym with Eric. Tired and stiff. A lot of rolling and stretching, then upper body as the deadlifts didn't feel right this morning. So band extensions, TRX rowing, TRX pushups, bent over dumbbell rowing, planks.
4 PM

Hike 1:19:24 intensity: (6:19 @0) + (1:00:28 @1) + (2:34 @2) + (9:32 @3) + (16 @4) + (15 @5) 4.06 mi (19:33 / mi) +104m 18:07 / mi
ahr:93 max:179

With R&S. Nobody very lively today

Wednesday Aug 22, 2018 #

12 PM

Running 37:29 intensity: (12 @0) + (7 @1) + (1:43 @2) + (16:04 @3) + (17:11 @4) + (2:12 @5) 2.46 mi (15:14 / mi) +115m 13:18 / mi
ahr:145 max:178 slept:5.0 weight:162.4lbs shoes: 2014 gel kayano

steamy, heavy-legged.

Big driving day. To Westchester this morning with Rhonda, going to Boston tonight to see the Red Sox with my friend Frank.
C • Sox 4

Tuesday Aug 21, 2018 #

6 AM

Gym 1:00:00 [3]
slept:7.0 weight:162lbs

Usual stuff with Eric, stretching, rolling, deadlifts, squats, GH raises. None the worse for recent running and cycling outings. Actually mostly a lot better after the track workout two days ago. Will try again.
12 PM

Running 23:13 intensity: (16 @1) + (5:43 @2) + (8:19 @3) + (8:10 @4) + (45 @5) 1.98 mi (11:43 / mi) +3m 11:40 / mi
ahr:139 max:171 shoes: 2017 Gray Gel Kayanos

Repeat of the track workout from a couple of days ago. Definitely seems to help the general state of my legs and back. A little faster on the opening mile, a little faster on the 100s, but slower on the 400, lagging on the second half of it. 1:39.
3 PM

Kayak 26:59 intensity: (2:28 @0) + (13:57 @1) + (6:57 @2) + (3:35 @3) + (2 @4) 1.43 mi (18:49 / mi) +6m 18:35 / mi
ahr:105 max:146

Monday Aug 20, 2018 #

6 AM

Hike 1:05:22 intensity: (2:14 @0) + (35:16 @1) + (25:01 @2) + (2:51 @3) 3.65 mi (17:55 / mi) +68m 16:55 / mi
ahr:107 max:136 slept:7.5 weight:163lbs shoes: 2014 gel kayano

With Rhonda and Sassy
1 PM

cycling (light blue bike) 2:56:51 intensity: (3:32 @0) + (43:47 @1) + (1:05:27 @2) + (45:47 @3) + (13:26 @4) + (4:52 @5) 21.87 mi (8:05 / mi) +473m 7:35 / mi
ahr:120 max:191

Inspired by all those D2R2 stories, I went off (Rhonda in tow) in search of some dirt roads to traverse on our Diverge Comps. It turned out not quite as lovely as I had anticipated. Parked in Riverton and went up Sandy Brook Rd, then turned on Campbell (dirt) to Beech Hill (paved) at about mile 6 to Simon's Pond (paved) quite nice heading past a very pretty farm and into some woods. Not deterred by the dead end sign, pushed on to dirt and past a pond, and then it got a little puddly, and then a lot puddly, but ok. And then downhill, and increasingly rocky, then steeper and rockier. Rhonda was well off the bike and walking by now, and then I was too. Pressed on on foot, down a serious streambed, across a bridge and then up, but more of the same. Rocks, water, erosion, mud. Our cue sheet promised a left turn at 8.5 miles, but it didn't turn up until 9.5, and was only a little better. Next turn onto Roberts Rd, was back on track at 9.7, and a little better, but still not quite rideable. Mostly up. After a bit we got up to a flatter less eroded area and the Roberts Rd cemetery, from the 1700s. And then in a bit the road was graded and pleasant, with maybe 1/2 mile before we hit pavement on New Hartford Rd. We had planned another dirt road piece on Prock Hill, but were no longer interested, so just came back on pavement, pretty tired. Unlikely we will ever go to Simon's Pond Rd again.

It should be noted that neither of us complained, but it was a test of character. Rhonda noted that it would have been awful without the bikes, and the bikes were certainly no help.
C • Wow, what a great ride! Ver... 2
C • Sassy 2
6 PM

Note

AOWN sighting. Very large bobcat strolling across the field while I was sitting at my desk, taking his time. Pretty fine looking animal, but by the time I got the binoculars he had moved on.

Sunday Aug 19, 2018 #

8 AM

Hike 1:12:21 intensity: (21:54 @0) + (34:07 @1) + (3:27 @2) + (8:08 @3) + (4:45 @4) 3.03 mi (23:53 / mi) +95m 21:45 / mi
ahr:95 max:155 slept:7.0 weight:165.2lbs

family outing at the lake with Rhonda, Sassy, Jess, Jonathan and Cooper

Kayak 31:30 intensity: (26:35 @0) + (4:27 @1) + (10 @2) + (18 @3) 1.39 mi (22:40 / mi)
ahr:71 max:112

gentle paddle around the NW cove with Francesca while the others were entertaining Cooper.
1 PM

cycling 1:05:17 intensity: (31 @0) + (11:54 @1) + (18:32 @2) + (16:16 @3) + (9:24 @4) + (8:40 @5) 12.42 mi (5:15 / mi) +74m 5:10 / mi
ahr:130 max:192

With Rhonda, thinking about looking for someplace different next time.
5 PM

Running 24:03 intensity: (3 @0) + (2:17 @1) + (7:49 @2) + (12:32 @3) + (1:22 @4) 1.97 mi (12:13 / mi) +2m 12:10 / mi
ahr:127 max:150

Something I've been thinking about since Geoman's exploits in SLC two weeks ago. I wondered if I could do a 400 in 1:36. And the answer was yes, just barely. Went to the Canton track. Warmed up for a mile or so, then three straightaways walking the turns, 25, 23, 22, then walked 200 and did the 400. Saw that things were falling apart between 150 and 200, and the rest was hard, losing steam, but got in in 1:35. A very useful and interesting exercise. Hope I'll do it again. And then walked a lap and called it quits before I hurt myself.
C • 400 10

Saturday Aug 18, 2018 #

10 AM

Kayak 36:02 intensity: (26:55 @0) + (7:53 @1) + (38 @2) + (36 @3) 1.91 mi (18:52 / mi) +7m 18:38 / mi
ahr:80 max:128 slept:7.5 weight:164.6lbs

Calm and overcast. Just noodling around while Rhonda and Cooper were playing in the water.

Friday Aug 17, 2018 #

Event: NAOC 2018
 
7 AM

Hike 1:04:32 intensity: (5:37 @0) + (51:09 @1) + (5:27 @2) + (2:19 @3) 3.47 mi (18:36 / mi) +65m 17:35 / mi
ahr:98 max:122 slept:6.5 weight:163.2lbs shoes: 2014 gel kayano

At Lake McDonough with Rhonda and Sassy. Stopped to field a FaceTime call from Jess and Cooper and then again to throw sticks for the dog.
12 PM

cycling 1:08:31 intensity: (4:02 @0) + (35:24 @1) + (20:09 @2) + (7:00 @3) + (1:53 @4) + (3 @5) 12.35 mi (5:33 / mi) +128m 5:22 / mi
ahr:106 max:163

Thought I might do more, but very little energy. Met up with Rhonda who was walking and we got a call from Zack.

Thursday Aug 16, 2018 #

6 AM

Gym 1:00:00 [3]
slept:6.5 weight:163.2lbs

With Eric in the gym. Usual kind of stuff, stretching and rolling, deadlifts, back squats, GH raises, lat pulldowns.
5 PM

Running 18:22 intensity: (10 @0) + (1:28 @1) + (8:11 @2) + (7:19 @3) + (1:14 @4) 1.27 mi (14:28 / mi) +81m 12:05 / mi
ahr:128 max:153 shoes: 2014 gel kayano

Thought I would do two loops, but it was hot and the legs felt heavy and awkward. Running and back squats don't seem to mix very well for me.

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