Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Dec 5, 2010:

	activity	#	time	miles		km		+m				load
	Hike	1	2:28:22	6.38	(23:15)	10.27	(14:27)	186				148.4
	Running	4	1:30:38	8.07	(11:14)	12.99	(6:59)	113				295.2
	Orienteering	2	1:10:42	4.82	(14:40)	7.75	(9:07)	202	17 /	19c	89%	205.5
	Gym	1	30:00									90.0
	Total	8	5:39:42	19.27		31.01		501	17 /	19c	89%	739.0
	[1-5]	8	5:37:16
averages - weight:163.9lbs

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Sunday Dec 5, 2010 #

9 AM

Orienteering race (sprint) 27:06 *** 4.19 km (6:28 / km) +66m 6:00 / km
ahr:156 max:186 spiked:17/19c shoes: 2010 NB MT840

Sprint course at UMass. First start, which gave me a good chance of finishing in the first 15. Ultimately finished 4th, although not particularly close to the 4th fastest time. Got passed by PG when I made a real stinker at #11, running along the wrong side of a fence and having to backtrack a long way around. Passed by Giovanni on the way to #17 and by Sam after 18. Katia caught me before 19, but had a slower route in to it and I got her back, and a slower route to the finish, so I nosed her out. Quite fun.

My route

3000m - Splits

UMass Sprint - Splits

Saturday Dec 4, 2010 #

Event: CSU Orienteering Superstars

10 AM

Running 15:00 [3] 1.13 mi (13:20 / mi)
shoes: 2010 NB MT840

Warming up for the race.

11 AM

Running race 14:02 3.17 km (4:25 / km)
ahr:168 max:192 weight:166lbs shoes: 2010 NB MT840

Orienteering superstars 3k competition at Amherst College track. Very cold, but otherwise a fine day. My strategy of bulking up for the competition was quite successful, as I was able to finish in the top 15. Of course, if there had been 16 or 17 competitors, things might have been different.

C • Well done! 1

4 PM

Note

There is much that should be reported about the Superstars, but others will probably take care of most of it. This post is about the concluding event, the bowling. I entered without much in the way of expectations, but it turned out really well. My training primarily consisted of bulking up. A pretty successful strategy. As for actual bowling, my recollection is that there was an episode in the mid or late 80s where I went with PG and Gail and perhaps some other fans of orienteering and bowling around the time of an A meet in St Louis (a place with a lot of bowling, as I recall). Then there was a duckpin tournament in Winsted in connection with a Billygoat around '95. Went with J-J and Bob McBride to 10pins in '96 in Colorado Springs, but that didn't go so well, as I had a sprained left ankle and couldn't plant my forward foot. And then a 14 year break to work on strategy.

The result of this fine training program was pretty awesome. 176 and 172, out in front of the pack. I am in the process of putting this training regimen to work on my golf game, which means that by around 2022 or so I should be ready for some really high quality golf.

Friday Dec 3, 2010 #

1 PM

Gym 30:00 [3]

Miscellaneous exercises, while Rhonda was mostly on the spinning bike. Squats, lunges, back extensions (seem good for the hamstrings), sit-ups, pistols, pull ups (not good-L elbow acting up), bench presses, shoulder presses, kettle bells, and a short stint on the rowing machine. There was talk about a run, but Rhonda opted out, and I wasn't interested enough to go on my own. Need to rest up for the superstars competition.

Thursday Dec 2, 2010 #

3 PM

Running (woods run) 26:12 1.74 mi (15:04 / mi) +102m 12:44 / mi
ahr:137 max:190 weight:164lbs shoes: 2010 NB MT840

longer of this summer's sprint courses. not much zip. Kind of wet and slippery, too.

Running 5:13 0.51 mi (10:09 / mi) +7m 9:44 / mi
ahr:140 max:155 shoes: 2010 NB MT840

getting a fix on a longer loop for a future interval workout

Running 3:30 0.37 mi (9:28 / mi) +3m 9:14 / mi
ahr:140 max:153 shoes: 2010 NB MT840

keeping zack company on his cool down loop after his intervals. Not sure why, but the gps tracks don't match. He was getting 680 per loop and I got 600, running right next to him. Comparing the track, mine is inside his all the way, although I was running on the outside.