Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 37 days ending May 2, 2021:

	activity	#	time	miles		km		+m				load
	Hike	22	19:22:58	54.06		86.99		1365				1817.5
	Gym	13	6:18:00									1134.0
	cycling	6	5:51:49	76.71	(4:35)	123.46	(2:51)	577				602.5
	Yoga	15	5:45:00									1035.0
	Running	10	5:27:45	21.8	(15:02)	35.08	(9:21)	344				955.8
	Orienteering	3	3:17:08	8.82	(22:21)	14.19	(13:53)	544	19 /	14c	135%	392.1
	Rowing Machine	5	45:47	6.97	(6:34)	11.22	(4:05)					137.4
	Total	69	46:48:27	168.36		270.95		2830	19 /	14c	135%	6074.3
	[1-5]	69	45:15:14
averages - sleep:7.2 weight:165.5lbs

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Sunday May 2, 2021 #

8 AM

Yoga 21:00 [3]
slept:6.0 weight:165.6lbs

9 AM

Note

About an hour and a half of laurel wrangling and then grape vine dismantling. I had noticed quite a few vines growing in the smaller clear cut when I picked up flags the other day, so cut them off and pulled them down, all but one tenacious one. I'll let it dry out for a while and it will come down easily enough. The laurel wrangling was to widen the dog loop path, get rid of laurel and some pines that brush into me when I'm walking it. It'll take a while to do the whole thing.

12 PM

cycling (ebike) 1:02:26 12.33 mi (5:04 / mi) +65m 4:59 / mi
ahr:99 max:135

With Rhonda from PV. Neither of us particularly spunky today, and somehow, unaccountably, Rhonda's seat was lowered. No idea who could have done it. So this included a couple of stops to adjust it, probably 7 or 8 minutes worth, looking at the track.

5 PM

Note

I decided I'm going to Tahoe for US Champs. Not sure if Rhonda is coming, but probably not. Anyway, seems like rooms are quite expensive, but I did get one. I'll wait on the plane ticket a bit until I see what Rhonda is thinking.

Saturday May 1, 2021 #

7 AM

Hike 1:14:34 3.65 mi (20:26 / mi) +88m 19:01 / mi
ahr:110 max:129 slept:8.0 weight:164.2lbs shoes: 2020 Blue Gel Kayanos

With Rhonda and Karen at the lake, while Glen ran. I might have run, too, but I would have had to do a lot of stretching and rolling first. Maybe later.

1 PM

Hike 1:51:20 4.59 mi (24:15 / mi) +324m 19:53 / mi
ahr:110 max:209 shoes: 2020 Blue Gel Kayanos

Down Doyle Rd, then Tunxis Trail up to the first overlook, and back. Quite a while since we had done this, and a lot harder now than whenever it was we had been here last. Doyle Rd was passable by car 20+ years ago, now hopelessly eroded, with plenty of trees to climb over, too.

Peter was wondering if Rhonda was getting all her hiking in, and I had to tell him that she was still running up over 20,000 steps a day. It was her hiking partner who was lagging behind. But today I managed to keep up.

Included about a 10 minute stop to receive a phone call from my old friend Bob Schissler.

Friday Apr 30, 2021 #

7 AM

Yoga 30:00 [3]
slept:7.0 weight:167.4lbs

With Rhonda and Karen, part of their routine. Glen was there as well, doing other stuff, including some of the ballista.

8 AM

Hike 28:36 1.27 mi (22:34 / mi) +40m 20:34 / mi
ahr:106 max:118

2 PM

Orienteering 1:01:16 *** 4.54 km (13:30 / km) +192m 11:09 / km
ahr:117 max:159 spiked:9/10c shoes: 2019 Icebug Aurora BUGrip

Back to Norwottuck. This was fun. Plenty to improve on from the outing last time, and my goal was to shave off half an hour. Made it easily. Met up with Peter in the parking lot, who was going to start 5 minutes after me, but I couldn't face the pressure and negotiated 15. Turned out to be plenty.

1. Similar to last time, but avoided the lower cliff to the left that was partly hidden by the circle, so saved about a minute.
2. Fought my way down the hill to the marsh, picked my way across, and this time noticed the hill that was close to the marsh, so picked the right slot to go up. Big improvement.
3. Aiming for the pond along the way, was a bit further right but picked up the trail, up almost to the junction where I could see the mapped rock, then up the hill, kept going until I came to it. Last time I had stopped a bit short confused.
4. Similar, seemed like a long way, came out finally to the big reentrant a bit low, but found it easily enough.
5. Approached from a different direction, hit the wrong outcrop first, but not bad.
6. Just took a long time to get down to the trail, a little confused with the stream, but once I got on the trail going S it was pretty easy, could even see the bag from the trail.
7. Big improvement, across the stream and then keep going south, seemed too far, but kept at it until I could see the flag on the hill.
8. Like last time, just on compass and following the spur until I got there.
9. Tried to go straight instead of heading to the trail, kept at it for a while, but then got a bit nervous about it and bailed down to the trail about 2/3 of the way there.
10. The only clunker. I thought I could hit it directly going a little right of the edge of the spur, but missed it and got into an area with lots of little stream junctions, had to hunt a bit, probably a minute and a half or so, which blew my chance at being under an hour.
And then a nice visit with Peter in the car. It was a little too cold and windy to hang out outside.

C • Pretty speedy... got me bea... 3

Thursday Apr 29, 2021 #

7 AM

Gym 1:00:00 [3]
slept:7.0 weight:167.4lbs

In the gym with Eric. The usual stretching, goblet squats, push-ups, lunges on the BOSU. bands.

3 PM

Gym (Ballista) 15:00 [3]

With Rhonda

5 PM

Hike 24:05 1.27 mi (19:00 / mi) +40m 17:19 / mi
ahr:100 max:111

Wednesday Apr 28, 2021 #

7 AM

Yoga 21:00 [3]
slept:6.5 weight:166.4lbs

Tuesday Apr 27, 2021 #

7 AM

Gym 1:00:00 [3]
slept:7.0 weight:165lbs

In the gym with Eric. Lots of stretching for the legs and hips, RDLs, One arm bent over rows, bird dips, unaccustomed shoulder exercises that revealed some R shoulder weakness (or at least more R shoulder weakness than L), back extensions, planks, etc.

3 PM

Note

First laurel wrangling of the season, not as entertaining as I had hoped as the breeze died down completely and the biting flies chased me in after half an hour or so.

Thought off and on about riding my bike instead, but didn't get the energy together for it.

Monday Apr 26, 2021 #

9 AM

Note
slept:7.0 weight:165lbs

Golf at Blue Fox with Tom, blue course.

Sunday Apr 25, 2021 #

11 AM

Yoga 21:00 [3]
slept:9.0 weight:166.6lbs

Excellent sleeping night. Maybe it was the chaotic grandchildren day, Cooper, Mackenzie and Falco were all here, 1st birthday for Mackenzie.

Yoga 21:00 [3]

4 PM

Running 37:24 2.53 mi (14:47 / mi) +69m 13:37 / mi
ahr:137 max:165 shoes: 2020 Blue Gel Kayanos

Saturday Apr 24, 2021 #

1 PM

Running 32:29 2.15 mi (15:07 / mi)
ahr:134 max:180 slept:7.5 weight:166.8lbs shoes: 2020 Blue Gel Kayanos

3 Hospital loop laps on a 5:30 clock, 4:37, 4:28, 4:36; then 5x 100m, walking back: :28.5, 27.4, 26.4, 25.7, 25.6.

Garmin 235 was acting up yesterday and I re-set it to factory defaults, hoping that would jolly it up, but today it is not transferring data to the phone, except for steps. So the workout is on the watch, but not showing up at the phone, which thinks it's connected.

And an update: disconnected and re-paired the watch and phone and now it seems to be working.

Friday Apr 23, 2021 #

7 AM

Hike 28:07 1.27 mi (22:08 / mi) +42m 20:05 / mi
ahr:105 max:156 slept:7.0 weight:164.8lbs shoes: 2020 Blue Gel Kayanos

With Rhonda, while the cleaners were in the house.

8 AM

Yoga 21:00 [3]

In the yard while the cleaners were in my office.

2 PM

Hike 54:31 2.86 mi (19:03 / mi) +82m 17:30 / mi
ahr:110 max:151

4 PM

Gym (Ballista) 16:00 [3]

Thursday Apr 22, 2021 #

7 AM

Gym 1:00:00 [3]
slept:7.25 weight:166lbs

In the gym with Eric. A fair amount of squats, pull downs, back extensions, lots of twisting exercises.

3 PM

Orienteering 1:37:36 3.85 mi (25:21 / mi) +252m 21:04 / mi
ahr:114 max:156 spiked:10/4c shoes: 2020 Blue Gel Kayanos

Norwottuck training course set by Will Daniels. The idea was to get out there relatively early and finish in time for a visit with the supposed gang arriving to start at 5:30. Didn't finish with much margin because of all the walking about I did, but as it turned out there wasn't much of a gang. Will showed up about 5:15 and Phil about 5 minutes later, so a short visit with them, but really too old for much more hanging around than that, and Phil was on his way out to run.

1. Not too bad, but saw the first cliff face and hadn't noticed it on the map, so a little consternation before climbing up and over to the control.
2. Pretty much ok getting down to the marsh and across, then saw a slot between hills in front of me and followed it up and over - nothing. I was one slot too far N, so over the hill to the next saddle,. Pretty significant time loss.
3. Then back over the hills to the pond, and up the hill on the little trail, and continuing on more or less on compass, not seeing anything. Maybe I was a little too far E. Evventually back down toward the pond, checked the trail junction and the boulder, up on compass to what seemed like it would be the right place, but not seeing a discernible knoll or a tree stand. And then after a bit the tree stand came into focus, probably 10 yards away,. Huh!
4. Seemed long getting there, but no problem, until at the very end I got sucked off to an unmapped 1 M. cliff 1/2 line higher. Corrected ok after checking the position of the cliff opposite.
5. Finally hit one without incident. To the trail junction, up the trail a bit, then over under the big cliff.
6. Long slog down to the trail, saw the jundtion, from which navigation would have been much easier from the trail that went S, but instead I went E and cut in about even with it, thinking I would just follow the slope of the big spur, but it was pretty vague and I ended up a fair amount higher and to the east, impossibly confused, so dragged myself down the the N-S trail, followed it back up hill to the stream crossing, then down again to the area of the control, up and in, one fal where I got a stick in my eye at the same time, climbed the knoll and it still took a few seconds to find the right cliff.
7. Another clunker, although I did pick up a mylar baloon on the way. plorienteering. Seems that I was too high and not far enough S. Wandered a fair amount, including going up on the hill to see if I could see anything from there, then back down toward the stream, basically retracing steps, and then suddenly saw a very bright flag on top of a hill in the distance.
8. On compass, easy.
9. Fought my way out to the trail, struggled up it, got back in the woods when it got ugly on the edge of the power line, but in pretty good contact. I did climb the unmapped knoll in between the first longer knoll and the one with the control, but from up there I could see it.
10. Easy,.
F./

Wednesday Apr 21, 2021 #

8 AM

Hike 1:14:20 3.9 mi (19:04 / mi) +62m 18:10 / mi
ahr:81 max:105 slept:8.0 weight:165lbs shoes: 2020 Blue Gel Kayanos

C • 18 hr hike 4

11 AM

Note

Went to see the pain doc, on referral from my GP. After some poking around, he decided I should get some epidural injections. But as these things go, nothing will happen soon. Earliest appointment is June 2.

5 PM

Yoga 21:00 [3]

Tuesday Apr 20, 2021 #

7 AM

Gym 1:00:00 [3]
slept:7.0 weight:165.8lbs

In the gym with Eric.

10 AM

Yoga 21:00 [3]

3 PM

Running 36:44 2.54 mi (14:28 / mi) +81m 13:10 / mi
ahr:138 max:173 shoes: 2020 Blue Gel Kayanos

Monday Apr 19, 2021 #

9 AM

Note
slept:8.0 weight:164.8lbs

Golf with Tom at Blue Fox, white course.
Woke up with a little L side PF this morning. Stretched the calf on the stairs for a while, which seemed to help, but then it was bugging me again when I got back from golf, so I taped it up. Fine with the tape on it, probably keep it on two or three days to let it heal up.

Sunday Apr 18, 2021 #

8 AM

Hike 1:13:25 4.2 mi (17:29 / mi) +104m 16:14 / mi
ahr:110 max:162 slept:6.75 weight:165.8lbs shoes: 2020 Blue Gel Kayanos

10 AM

Gym (Ballista) 16:00 [3]
shoes: 2020 Blue Gel Kayanos

Yoga 21:00 [3]

Saturday Apr 17, 2021 #

8 AM

Running 34:39 2.37 mi (14:37 / mi)
ahr:137 max:157 slept:5.0 weight:167.2lbs shoes: 2020 White Gel Kayanos

My little local interval workout. 4x hospital loop on a 5:30 clock, followed by 5 straightaways, slightly downhill, walking back in between. I have a theory that this may help with the hamstrings, and it does briefly, but it may also take doing it more.

11 AM

Hike 35:51 1.54 mi (23:20 / mi) +61m 20:47 / mi
ahr:115 max:154

Friday Apr 16, 2021 #

7 AM

Note

Handsome barn owl perched on a branch in binocular range, but out of range of any camera equipment in this house. An inch or so of wet snow this morning. It will melt.

9 PM

Yoga 21:00 [3]
slept:7.75 weight:166lbs

Wednesday Apr 14, 2021 #

11 AM

Note

Pleasant, if short, visit with Bill, who came by to run the DIY o-course I set up.

12 PM

Gym (Ballista) 15:00 [3]
slept:8.5 weight:164.6lbs shoes: 2020 Blue Gel Kayanos

Yoga 21:00 [3]

Tuesday Apr 13, 2021 #

7 AM

Hike 1:00:00 [3]
slept:6.5 weight:164.2lbs

In the gym with Eric. This generally loosens me up, but it’s certainly temporary these days.

3 PM

Hike 1:19:42 3.79 mi (21:02 / mi) +84m 19:41 / mi
ahr:102 max:150 shoes: 2020 Blue Gel Kayanos

With Rhonda at the lake.

Monday Apr 12, 2021 #

4 PM

Running 41:49 2.62 mi (15:58 / mi) +85m 14:30 / mi
ahr:121 max:164 slept:8.0 weight:166lbs shoes: 2020 Blue Gel Kayanos

Legs sore, pretty difficult to get moving.

Sunday Apr 11, 2021 #

9 AM

cycling 55:20 12.18 mi (4:33 / mi) +63m 4:28 / mi
ahr:105 max:153 slept:7.25 weight:165.8lbs

Met up with Cindy in PV for a little toot. As is always the case, she was going much farther. I think I may be able to go farther by now, too. Last year I was very limited by intense hamstring pain that would hit me about ten miles or so into a ride. It seems to be gradually improving. Like a lot of these things, it seems to be coming from someplace else. I am managing a knot in the quad, just at the edge of the ITB, and it seems related. Lots of rolling.

11 AM

Running 29:58 1.97 mi (15:13 / mi)
ahr:131 max:152 shoes: 2020 Blue Gel Kayanos

Similar to Wednesday. 3x roughly 600M hospital loops on a 5:30 clock. Thought about 4, but decided on discretion. Then 5 x roughly 100M straightaway, slightly downhill from the first tree at the edge of the side field to an old stump on the left. Just working on lengthening my stride, and it got better as I went along. 38 strides the first one, down to 35.5 on the last.

2 PM

Hike 34:54 1.21 mi (28:51 / mi) +31m 26:45 / mi
ahr:116 max:158 shoes: 2020 Blue Gel Kayanos

Gym (Ballista) 15:00 [3]

Saturday Apr 10, 2021 #

7 AM

Hike 1:13:35 3.47 mi (21:12 / mi) +84m 19:43 / mi
ahr:123 max:148 slept:7.25 weight:165.2lbs shoes: 2020 Blue Gel Kayanos

With Rhonda and Karen at the lake, while Glen ran. I might have gone with him, but I had already decided that I wasn’t going to run today. Legs a little too sore.

Friday Apr 9, 2021 #

8 AM

Hike 29:06 1.25 mi (23:17 / mi) +39m 21:12 / mi
ahr:99 max:143 slept:6.5 weight:166lbs shoes: 2020 White Gel Kayanos

1 PM

cycling 57:36 12.32 mi (4:41 / mi) +128m 4:32 / mi
ahr:106 max:152

With Rhonda, and the first bear sighting of the season. Heading up Firetown we came on a rather substantial mama bear standing in the middle of the road. We stopped to see what might happen next, and after not long a yearling cub strolled out onto the road, but then seemed startled, maybe by us, maybe not, but he skedaddled back into the woods and started climbing a tree. Mama then gave us a very fixed look and I started backing up, and then she just kept ambling toward us giving us a very convincing mama bear stare, and we kept backing up. And then she stopped and headed back to her cub, and they wandered off into the woods and we were on our way again.

5 PM

Orienteering 38:16 2.15 mi (17:48 / mi) +101m 15:33 / mi
ahr:128 max:178

Checking my DIY course to see if all the flags are still there. They are. In case I have a customer.

Ratlum Mt. WS#7 - Splits

Thursday Apr 8, 2021 #

8 AM

Running 36:10 2.58 mi (14:01 / mi) +69m 12:57 / mi
ahr:147 max:181 slept:7.25 weight:165lbs shoes: 2020 White Gel Kayanos

Satisfactory outing. Not surprising that I am slow, but the legs felt a bit better, I think from the couple of days of 100M strides. Or maybe ballista is helping? Anyway, it's early yet.

2 PM

cycling 53:15 12.27 mi (4:20 / mi) +52m 4:17 / mi
ahr:103 max:148

Easy outing with Rhonda to monitor her recovery. Went fine.

5 PM

Gym (Ballista) 16:00 [3]

Wednesday Apr 7, 2021 #

10 AM

Yoga 21:00 [3]
slept:8.25 weight:164.4lbs

12 PM

Hike 22:53 0.87 mi (26:18 / mi) +26m 24:05 / mi
ahr:99 max:116 shoes: 2020 White Gel Kayanos

With Rhonda. Pace casual enough that AP thought I was on snowshoes.

Running 33:09 2.19 mi (15:08 / mi)
ahr:141 max:170 shoes: 2020 White Gel Kayanos

Pretty satisfactory. 4 dog loops with about 40 seconds or so between, then 4 roughly 100M straightaways, slightly downhill, striding out to see if I could open my legs up a bit. Not pushing.

Tuesday Apr 6, 2021 #

8 AM

Rowing Machine 9:14 [3] 2.0 km (4:37 / km)
slept:8.0 weight:164.2lbs shoes: 2020 Merrell Trail Glove 5

Hips still pretty sore. This is not getting easier.

3 PM

Hike 1:01:58 2.67 mi (23:12 / mi) +78m 21:16 / mi
ahr:99 max:135

5 PM

Gym (Ballista) 15:00 [3]

Monday Apr 5, 2021 #

8 AM

Yoga 21:00 [3]
slept:6.0 weight:165.6lbs

11 AM

cycling 1:00:36 13.41 mi (4:31 / mi) +91m 4:26 / mi
ahr:123 max:169

Sunday Apr 4, 2021 #

11 AM

Rowing Machine 9:27 [3] 2.0 km (4:44 / km)
slept:7.5 weight:164.2lbs shoes: 2020 Merrell Trail Glove 5

Not really feeling it today.

2 PM

Running 24:59 1.56 mi (16:01 / mi)
ahr:132 max:174 shoes: 2020 Blue Gel Kayanos

About half running, the other half walking or standing around. 2 hospital loops, 4 straightaways striding out a bit.

5 PM

Hike 19:17 0.97 mi (19:58 / mi) +22m 18:40 / mi
ahr:116 max:133

Saturday Apr 3, 2021 #

7 AM

Rowing Machine 9:07 [3] 2.0 km (4:34 / km)
slept:5.5 weight:165lbs shoes: 2020 Merrell Trail Glove 5

5 PM

Running 20:24 1.29 mi (15:49 / mi) +40m 14:25 / mi
ahr:124 max:147 shoes: 2020 Blue Gel Kayanos

Easy dog loop.

Gym (Ballista) 15:00 [3]

This is mostly pretty easy. The side planks and the side hip bridges are somewhat challenging on the right side, but fine on the left. I have a lot of imbalance I have acquired over the years.