Training Log Archive: Charlie

Still pretty tired and achy after the effort of yesterday's orienteering, staying up to watch the Huskies pull out another amazing victory, and the arrival of DST. Got off to a pretty good start, though, and it seemed worth trying for a new best time for the season. Seemed like a lot more effort than the old best time was.

Virtually all the improvement was in the first 2000, but the extra effort there made for more teeth gritting later.

Splits:

417.5
409.5
408.5
407.0
401.3

20:43.9

weight lifting with Zack. We did a lot of bench presses. I did 8x10 by 65 and 1x10 by 85. Zack was varying more, including a close miss at 160, and several sets at 135.

Then we did several sets of clean and press. After a few warmup sets I got 85, and almost got 90, Zack almost got 105.

Event: Ward Pound Ridge
 

First spring orienteering meet at Ward Pound Ridge. Drove down with Bill Duncan. Red course, nominally 7.5K, FR distance 9.5K, which seems reasonable given the routes and the wandering in the vicinity of #9. Orienteering mostly fine. Legs not so hot. Painful hamstrings and low back and no speed. Mostly went right to them, although my route to # 4 was pretty awful - lots of laurel and up and down in the rocks. #9 I made an error in the vicinity of a little stream (of which there were far more on the ground in this weather than on the map) and got on the wrong side of a fairly major spur. Relocated after a bit and crossed the spur, finding the knoll on the small spur I had circled, but no control. Hung around there for a while trying to figure out where else it could be, with two more folks showing up, including Glen. Eventually I gave up and headed off to #10, fortuitously finding #9 along the way, clearly in the wrong place, but Becks was cheerfully punching it. Stumbled along the rest of the way and got passed again by Glen as we neared #12, and he showed me a clean pair of heels, after telling me that he, too had found #9, but he was sure it was in the right place. Mystery solved when I finally got to the finish. There were two maps to copy from. Mine had #9 circled about 60M SW of where the other one had the circle (which is where the flag ended up).

Nice day. Very wet in the woods, but no snow, unlike conditions at home, where we still have about 8-10" on the trails.

My route.


Checking the GPS track, my own mistake cost me 5 minutes on #9. After going to the right feature, I lost another 7 minutes before I happened on the control up on top of the spur.

C • Map 6

C • WPR 2

Red - Splits

with Rhonda and Sheryl. They were more into it.

In the gym. Mostly at about a 2:10 pace, but with a 10 stroke pickup every 500M. Last few in the 1:45 range, so a good workout.

splits
424.0
420.2
418.9
414.5
406.6

C • Pace: Constant vs Increasing Effort 4

workout was pullups - 1 in the first minute, 2 in the second, etc. Made it through 9, when I started to get rumblings in a couple of recent trouble spots, L forearm and L mid-back, so stopped then.

Then situps and back extensions. First time in a week or so, as my back is sufficiently recovered that these were ok.

weight workout with Zack. Not high intensity, but several sets of bench presses, overhead presses and deadlifts.

My best on BP was 115x3. Tried 135 but got it only part way.
Zack did 155x1, several other sets at lighter weights

OH press my best was 75. Cleaned 85 but got stuck, so push pressed it. Cleaned 105 but stopped there.

Zack did 105x1

We talked about heavier DLs, but stopped at 135. Certainly could have done more, but it's easy to get hurt.

with Rhonda and Sassy at Peoples, ahead of the promised rain or sleet. Moving a bit faster without Zack to keep a leash on us.

resolved to take it easier today, so a pretty relaxed pace until I picked it up a bit the last two minutes to get to 6700.

6 minute splits

1271
1308
1331
1369
1427

Total 6705

Back a little better each day. Maybe a few more days and it will be ok again.

Trying a little harder today. Splits by 6 minute segments in meters and average pace/500M

1378 2:10.6
1409 2:07.7
1424 2:06.4
1446 2:04.4
1476 2:01.9

Rhonda is also rowing vigorously, and logged 7000 herself today.

at Peoples with Rhonda, Zack and Sassy. On the snowmobile tracks, but they are compromised in several areas by melting. Kind of slippery, too, as Zack had commandeered my microspikes.

First time this year going over 5K. Psychically challenging. Not pushing too hard. Back still tender, but better than yesterday, which was better than the day before. I imagine it will resolve itself in a few more days.

Back is pretty tender. I spent a bit of time rolling on the floor on a tennis ball, which helped me stand a bit straighter.

Started slow, but my back felt looser after a bit, so decided to take a shot at 21 minutes. Working pretty hard toward the end. I moved up a few spaces in the online rankings. Seems a worthy goal would be to get to 75th percentile of the 60-69 lightweights, currently at 20:12.

Splits

426.9
412.8
408.3
406.8
402.9

At Peoples with Rhonda, Zack and Sassy. Snowmobile trails good in places, but melted in others and we got wet feet in several places.

Beaver Brook was rushing, threatening the bridge.

From Winter 2011