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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Sep 14, 2008:

activity # timemileskm+mload
  Orienteering2 3:08:17 7.33(25:41) 11.8(15:57)16 /28c57%668.6
  Hike1 1:10:00 4.0(17:30) 6.44(10:52)210.0
  Gym3 1:03:03235.4
  cycling1 11:0033.0
  Total5 5:32:20 11.33 18.2416 /28c57%1147.0
averages - weight:161.9lbs

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Sunday Sep 14, 2008 #

Orienteering race 1:43:44 [4] *** 7.4 km (14:01 / km)
spiked:9/14c

Red course at Hickory Run. Hot and humid, and got very tired, particularly on the longer legs to 12 and 13. Still, it is a difficult area and satisfied overall with navigation.

Saturday Sep 13, 2008 #

Orienteering race (night-O) 1:24:33 [3] *** 4.4 km (19:13 / km)
spiked:7/14c weight:161lbs

Night-o at DVOA training weekend at Hickory Run. Started out well, hitting the first six controls right on and moving ok, but then a variety of problems, including a bad fall on the way to #9 slipping on rocks and hitting forearm, hip and lower back. 2nd night-o in two weekends, and second bad fall. Is there a lesson to be learned?

Friday Sep 12, 2008 #

cycling 11:00 [3]

on the stationary bike

Gym 21:55 [3]
weight:162.5lbs

with Rhonda and the usual morning girls: Jan, Sue and Betsy. run 550 meters, 15 push presses, 15 20"box jumps. 4 circuits of this and then finishing with another run. Did the push presses with 20 lb dumbbells, which made a big difference compared to the 25 lb ones I used last time. Not as out of breath.

Note

In solidarity with our intrepid representatives at the Rogaine championships, some Estonian-style rogaine practice with Nysse and Brian Magna the younger, replete with driving rain and cold, but, alas, not a viper in sight.

Then returned to a spate of Weather channel watching to see the flooding and other mischief at Mimi and Pawpaw's in SE Houston. Rhonda had prevailed on them to leave, which they finally did earlier in the day, for relative safety up in San Marcos. Suspect they will not be able to return for a while, and the house may not be habitable.

Wednesday Sep 10, 2008 #

Gym 23:08 [5]
weight:162lbs

workout of the day not interesting, so Rhonda and I did the so-called filthy fifty - 50 reps of each of 8 exercises - box jumps, jump pullups, walking lunges, push presses, kettlebell swings, back extensions, GHD situps, medicine ball throws. The classic version has two more exercises, but so far I am plenty tired after these.

20 minutes later I am still breathing hard.

Hike 1:10:00 [3] 4.0 mi (17:30 / mi)

Down to the farm through the woods and back up over the hill. With Rhonda and Hazel. Rhonda sets a pretty strict pace, so it's hard work.

Tuesday Sep 9, 2008 #

Gym 18:00 [3]
weight:162lbs

a bit out of sync with the website after being away at the o-meet, so Rhonda called the workout this morning, with Sue and Betsy: 20 minutes of run ~500 meters then 15 push presses. I used two 25 lb dumbbells. Made 4 loops in 18, and pretty clear I wouldn't make another one, so stopped then.

Monday Sep 8, 2008 #

Note
(rest day)

rest day today. Thought I might go for a bike ride, but waited for Rhonda until she decided she didn't want to go. Did get a fair amount of lawn mowing in.

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