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Training Log Archive: Charlie

In the 7 days ending Jan 10, 2021:

activity # timemileskm+mload
  Hike5 5:57:09 18.4(19:25) 29.61(12:04) 524640.0
  Yoga6 2:05:00375.0
  Gym2 2:00:00360.0
  Orienteering1 1:23:07 4.2(19:47) 6.76(12:18) 132187.2
  Rowing Machine6 1:02:39 8.7(7:12) 14.0(4:29)187.9
  Running2 56:48 4.08(13:56) 6.56(8:39) 95190.0
  Total21 13:24:43 35.37 56.93 7511940.2
  [1-5]21 13:10:53
averages - sleep:6.7 weight:164.1lbs

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MoTuWeThFrSaSu

Sunday Jan 10, 2021 #

8 AM

Yoga 21:00 [3]
slept:7.0 weight:165.2lbs

10 AM

Orienteering 1:23:07 intensity: (2:24 @1) + (1:02:19 @2) + (13:32 @3) + (4:45 @4) + (7 @5) 6.76 km (12:18 / km) +132m 11:12 / km
ahr:121 max:160 shoes: 2019 Icebug Aurora BUGrip

Very pleasant red course at Sessions, and pleasant company afterwards, first Bill, who had finished before me, and later Peter, J-J and Phil all passed taking the road option from 11 to 12. Clearly much faster than the woods stumbling I did, but I just didn't feel like doing a road route when I came to go orienteering. A pretty good outing, hitting most things right on. AP shows me losing time on three legs: #1 where I went through the woods, although there was an easy road option, #8 when I stopped to retrieve a mylar balloon and try to stuff it in my pocket, realizing when I was doing it that the lapse in concentration would cost me, and indeed I ended up stopping soon and looking at a reentrant that wasn't the right thing. Then a little glitch where I thought I was going to the end of the stonewall on the way to 9, and saw the flag, but then looked at the map again. Tough climb up to 10. #12, of course, is the other place where I lost time, but that was largely because everybody else took the road route, and I just didn't want to. I know the place pretty well, but #13 was a new one on me. Otherwise, navigation was good. I was off just a little to the left on 7, but figured it out soon enough. Otherwise came right into them. And finally a nice long chat with Peter, J-J, Nancy and Phil before heading home.

Map and route.
C • Road 4

Red Sessions Woods WS#6 - Splits

Saturday Jan 9, 2021 #

10 AM

Rowing Machine 13:14 [3] 3.0 km (4:25 / km)
slept:7.0 weight:164.6lbs

1 PM

Yoga 21:00 [3]

2 PM

Hike 1:15:34 intensity: (1:24 @1) + (42:40 @2) + (17:26 @3) + (13:48 @4) + (16 @5) 3.68 mi (20:32 / mi) +85m 19:09 / mi
ahr:131 max:166 shoes: 2020 White Gel Kayanos

With Rhonda at McLean. Very well attended - the parking lot at the corner of Barndoor Hills and Simsbury Rd was completely full and we parked along the road.
C • McLean 2

Friday Jan 8, 2021 #

7 AM

Yoga 21:00 [3]
slept:4.5 weight:164.4lbs

8 AM

Rowing Machine 13:44 [3] 3.0 km (4:35 / km)

1 PM

Hike 1:47:36 intensity: (7:26 @0) + (1:33:43 @1) + (4:14 @2) + (1:39 @3) + (34 @4) 5.19 mi (20:44 / mi) +119m 19:21 / mi
ahr:98 max:159

Thursday Jan 7, 2021 #

Note

Seems like I am past the vertigo episodes that were bugging me for a few months, or at least I have not had a single one since about New Year's Day.
7 AM

Gym 1:00:00 [3]
slept:7.0 weight:163.8lbs

Good session with Eric. Did 4 sets of 8 front squats with 55#, a bunch of band work, step ups, bent over rows.
8 AM

Hike 1:36:14 intensity: (11:20 @1) + (54:21 @2) + (18:31 @3) + (11:59 @4) + (3 @5) 5.16 mi (18:40 / mi) +117m 17:26 / mi
ahr:124 max:160

1 PM

Yoga 20:00 [3]

5 PM

Rowing Machine 8:57 [3] 2.0 km (4:29 / km)

Wednesday Jan 6, 2021 #

6 AM

Yoga 21:00 [3]
slept:7.0 weight:164.2lbs

7 AM

Hike 46:27 intensity: (11:44 @1) + (30:44 @2) + (3:13 @3) + (46 @4) 2.66 mi (17:28 / mi) +141m 14:59 / mi
ahr:113 max:151

11 AM

Hike 4:37 intensity: (14 @0) + (3:57 @1) + (26 @2) 0.18 mi (25:53 / mi) +22m 18:40 / mi
ahr:94 max:122

Running 29:05 intensity: (1 @0) + (11 @1) + (58 @2) + (20:52 @3) + (7:03 @4) 2.4 mi (12:06 / mi) +29m 11:40 / mi
ahr:139 max:154

Hike 26:41 intensity: (6:09 @0) + (20:32 @1) 1.53 mi (17:25 / mi) +38m 16:10 / mi
ahr:87 max:101

5 PM

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

21 stroke cadence.

Tuesday Jan 5, 2021 #

7 AM

Gym 1:00:00 [3]
slept:7.0 weight:163.2lbs

Working out with Eric. Pretty good session. Goblet squats with 40#, Bulgarians with 12#; lots of bands, pushups, pull downs, hamstring extensions.
12 PM

Rowing Machine 8:28 [3] 2.0 km (4:14 / km)

Pushing it, but not to the limit. Within 2 seconds of my best for the year done in July, so maybe I could try to beat that time sometime.

Splits: 2:09.7, 2:09.2, 2:06.8, 2:02.2; total 8:27.9
4 PM

Running 27:43 intensity: (1 @1) + (3:25 @2) + (7:37 @3) + (15:56 @4) + (44 @5) 1.67 mi (16:35 / mi) +66m 14:45 / mi
ahr:145 max:167

Monday Jan 4, 2021 #

8 AM

Rowing Machine 9:17 [3] 2.0 km (4:39 / km)
slept:7.5 weight:163lbs

Again keeping the stroke count low 21-22
11 AM

Yoga 21:00 [3]

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