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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Dec 5, 2010:

activity # timemileskm+m
  Hike1 2:28:22 6.38(23:15) 10.27(14:27) 186
  Running4 1:30:38 8.07(11:14) 12.99(6:59) 113
  Orienteering2 1:10:42 4.82(14:40) 7.75(9:07) 20217 /19c89%
  Gym1 30:00
  Total8 5:39:42 19.27 31.01 50117 /19c89%
  [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 intensity: (4 @0) + (7 @1) + (5 @2) + (2:15 @3) + (21:23 @4) + (3:12 @5) *** 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

Saturday Dec 4, 2010 #

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 intensity: (1:02 @0) + (4 @1) + (3 @2) + (3 @3) + (6:50 @4) + (6:00 @5) 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.
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 intensity: (30 @0) + (50 @1) + (5:04 @2) + (13:44 @3) + (5:58 @4) + (6 @5) 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 intensity: (5 @1) + (43 @2) + (2:47 @3) + (1:38 @4) 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 intensity: (4 @0) + (6 @1) + (28 @2) + (57 @3) + (1:55 @4) 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.

Wednesday Dec 1, 2010 #

1 PM

Orienteering (woods run) 43:36 intensity: (30 @0) + (4:18 @1) + (23:48 @2) + (15:00 @3) 3.57 km (12:13 / km) +136m 10:16 / km
ahr:124 max:144 weight:163.5lbs shoes: 2010 NB MT840

RHINO testing. Very rainy.

Tuesday Nov 30, 2010 #

3 PM

Running 26:41 intensity: (16 @0) + (2:47 @1) + (2:44 @2) + (5:19 @3) + (14:04 @4) + (1:31 @5) 2.35 mi (11:21 / mi) +1m 11:20 / mi
ahr:144 max:170 weight:162lbs shoes: 2010 NB MT840

interval workout in the backyard. 6x500 with a 30 second rest. 2:33, 2:37, 2:37, 2:40, 2:38, 2:33.

Monday Nov 29, 2010 #

11 AM

Hike 2:28:22 [1] 6.38 mi (23:15 / mi) +186m 21:19 / mi

Hike at McLean GR with Zack and Rhonda.



farm equipment in the woods



Vernal pool



View west from E Barndoor Hill



W Barndoor Hill from summit of E Barndoor



interesting tree and shade pattern on trail

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