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Training Log Archive: Charlie

In the 7 days ending May 9, 2016:

activity # timemileskm+mload
  Hike5 6:06:13 20.77(17:38) 33.42(10:57) 69323 /23c100%608.4
  PT exercises2 2:00:00360.0
  cycling1 1:27:17 18.09(4:49) 29.12(3:00) 290166.6
  Rowing Machine3 27:02 3.73(7:15) 6.0(4:30)81.1
  Other1 201.0
  Total12 10:00:52 42.59 68.55 98323 /23c100%1217.2
  [1-5]12 9:27:58
averages - sleep:7.2 weight:162.5lbs

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Monday May 9, 2016 #

1 PM

cycling 1:27:17 intensity: (4:37 @0) + (20:22 @1) + (45:42 @2) + (11:33 @3) + (5:03 @4) 18.09 mi (4:49 / mi) +290m 4:36 / mi
ahr:119 max:156 slept:8.0 weight:162.2lbs

Nice day, from PV part way up Sandy Brook with Rhonda.

One day after the Billygoat I am feeling pretty good. I was a bit stiff this morning, but some rolling and a little hot tub ironed it out, and I felt pretty fine. Not particularly tired, and not particularly sore. So that is pretty positive.

On another injury front, I hurt my left knee doing weighted lunges back in my crossfit days in 2011, and it persisted and persisted. Not disabling, but damned annoying, pain right at the top of the kneecap on going downstairs, downhill, running, etc. In the last several months I've done a lot of work on my quads, rolling and stretching, and of course virtually no running, and between those, it seems to have gotten pretty much completely better. Nice to have something positive like that.

Sunday May 8, 2016 #

Event: Billygoat 2016
 
10 AM

Hike 30:31 intensity: (7:08 @0) + (23:14 @1) + (9 @2) 2.16 km (14:06 / km) +48m 12:41 / km
ahr:89 max:110 slept:6.5 weight:163.4lbs shoes: 2014 icebugs

Walk to the start
11 AM

Hike 2:43:13 intensity: (8:45 @0) + (33:07 @1) + (1:49:33 @2) + (11:48 @3) *** 12.08 km (13:31 / km) +182m 12:34 / km
ahr:117 max:143 spiked:23/23c shoes: 2014 icebugs

Billygoat - walked the whole way, with Peter. Excellent company and a fine day.

Map and Route..

I was surprised to see Peter, because I hadn't thought he was coming. We were both planning on walking, and since we were chatting at the start, it seemed reasonable to continue on togethter. What a fine time, and very instructive. I suspect I may walk a little faster than Peter, but once the maps come out, I struggle to keep up. Very precise navigation, and Peter was ticking off useful features along the way that I certainly would have missed, just because it takes me longer to proces things. Certainly no mistakes, and the GPS track confirms the only place we slowed down, climbing the hill in the green the last 100M before 15. Of course, we got dusted off on the long trail run in through 22, 23 and 24, but overall a very fine result and a nice day in the woods.

C • and kept walking 16

Billygoat - Splits

Saturday May 7, 2016 #

9 AM

Hike 39:57 intensity: (1:54 @0) + (28:06 @1) + (6:50 @2) + (3:07 @3) 2.61 mi (15:17 / mi) +112m 13:29 / mi
ahr:105 max:144 slept:7.0 weight:163.4lbs

Part of the way around the block, looking for some essential 2016 BG training, walking in the rain. It was only drizzling when I went out, but heavier by the time I got to the bottom, and when Rhonda and Jess drove by on their way back from a yoga outing, I accepted their transportation offer.

Friday May 6, 2016 #

4 PM

Other 20 [3]
slept:6.75 weight:162.4lbs

10 ring pullups

Thursday May 5, 2016 #

6 AM

PT exercises 1:00:00 [3]
slept:8.0 weight:162.2lbs

Training session with Eric. Slow progress, but I always feel better after one of these sessions.
11 AM

Hike 1:13:14 intensity: (7:51 @0) + (30:35 @1) + (34:16 @2) + (32 @3) 5.01 mi (14:36 / mi) +64m 14:03 / mi
ahr:110 max:132

With Rhonda along the bike path in the Collinsville environs. She was planning on 5 miles, and I pretty much go along with the program. A little gray and cold, but no rain.
1 PM

Rowing Machine 8:59 [3] 2.0 km (4:30 / km)

This felt hard, and a little stressful on my back.

Wednesday May 4, 2016 #

9 AM

Rowing Machine 8:39 [3] 2.0 km (4:20 / km)
slept:7.75 weight:161.8lbs

This was pretty hard. A little surprising how much ground I have lost, but perhaps it will improve. Easy to get out of breath.

Tuesday May 3, 2016 #

6 AM

PT exercises 1:00:00 [3]
slept:6.5 weight:162.4lbs

Exercise session with Eric. Gradual improvement.
8 AM

Rowing Machine 9:24 [3] 2.0 km (4:42 / km)

This felt really long and difficult, and once I was done there was not much to do except lay down for a short nap.
3 PM

Hike 59:18 intensity: (2:39 @0) + (14:42 @1) + (13:39 @2) + (15:03 @3) + (7:57 @4) + (5:18 @5) 4.29 mi (13:49 / mi) +287m 11:26 / mi
ahr:127 max:171

Around the neighborhood. A new PR, I think, and even stopped to get the mail and paper. This is going pretty well. Billygoat training.

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