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Training Log Archive: Charlie

In the 7 days ending Oct 8, 2011:

activity # timemileskm+m
  Orienteering2 7:39:42 22.43(20:30) 36.09(12:44) 90745 /46c97%
  Gym5 4:20:00
  Hike2 50:00 2.6(19:14) 4.18(11:57)
  Total9 12:49:42 25.03 40.27 90745 /46c97%
  [1-5]9 12:48:30
averages - sleep:7.4 weight:159.6lbs

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Saturday Oct 8, 2011 #

12 PM

Orienteering race 1:02:06 intensity: (8 @0) + (40 @1) + (6:37 @2) + (38:59 @3) + (15:29 @4) + (13 @5) *** 5.31 km (11:41 / km) +48m 11:11 / km
ahr:141 max:170 spiked:13/13c slept:9.0

Green course at Boulder Dash, Bear Brook SP, NH. Nominal distance 5.0K, so apparently pretty close to straight line. Quite a good run, given my current level of capabilities. Stayed in good contact most of the time, with just two small lapses, neither costly. I drifted too far right into the middle of the marsh going to 9, then headed back to the left side to the hill I could see, not sure if it was the one before the control, or the one with the control. It was the latter, so a lucky break. Then headed to 11 I stopped short at the re-entrant before the control because it was a bit obscured by the circle, but figured it out quickly and headed right in from there. Otherwise hitting them right on, with good visualization of the area around the circle. Getting a bit tired, particularly after about #8. First in M60, but then a lot of the big guns were elsewhere -PG on blue, coach and Kadley on red, walk hiding on brown.

Friday Oct 7, 2011 #

6 AM

Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.25 weight:161lbs

dog walk with Sassy after dropping Rhonda off at the airport at 5:30 to catch her flight to TX.
7 AM

Gym 50:00 [3]
shoes: 2011 Merrell Trail Glove

started with a lot of ab work, which was pretty superfluous as far as I was concerned after all the situps earlier in the week. Then multiple rounds in 25 minutes of 15 squats with a dumbbell held on the chest, 15 sideways medicine ball tosses against the wall on each side, then sprint the length of the parking lot and back. There was a bit of standing around in between, and I wasn't too motivated to go really fast with two o races this weekend, but I was still pretty sprightly.

Thursday Oct 6, 2011 #

4 PM

Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:8.5 weight:160lbs (rest day)

dog walk. Too tired and sore for crossfit, and then ultimately not enough time or energy for a run.

Wednesday Oct 5, 2011 #

5 AM

Gym 1:00:00 [3]
slept:5.75 weight:159.5lbs

Rhonda's morning class. My friend Dave was there, came last night to be here for yoga class followed by 7:30 crossfit. I haven't been to yoga in quite a while.
7 AM

Gym 50:00 [3]
shoes: 2011 Merrell Trail Glove

workout today was KB swings and thrusters, so more of the kind of thing I was feeling tired from doing yesterday. My friend Dave had a good time.

Tuesday Oct 4, 2011 #

4 PM

Gym 50:00 [3]
slept:7.0 weight:158lbs shoes: 2011 Merrell Trail Glove

Workout today was 100 pushups, 100 pull ups, 100 sit-ups, 100 squats. I subbed 26# kb swings and ring rows for the first two. Pretty hard. Interesting that during the kb swings my back spasm released about 40%, so I am standing straighter than I have in a while.

Monday Oct 3, 2011 #

5 PM

Gym 50:00 [3]
slept:8.5 weight:159.5lbs shoes: 2011 Merrell Trail Glove

I had agreed to meet my friend Damien and introduce him to the cross fit gym, so I went down there despite a very cranky post-Highlander back. The workout was pretty intense, with a lot of movements I couldn't do, so I substituted freely. Damien is immensely strong, but not experienced in this kind of workout, so Jen kept him on a bit of a short leash. I survived with no further damage. Massage tomorrow.

Sunday Oct 2, 2011 #

9 AM

Orienteering race 6:37:36 intensity: (1:04 @0) + (1:48:26 @1) + (3:48:44 @2) + (59:22 @3) *** 30.78 km (12:55 / km) +859m 11:20 / km
ahr:118 max:145 spiked:32/33c slept:7.0 shoes: 2011 NB MT101 green

Hudson Highlander XVI. Routes:
1 - Jackie Jones
2 - Trail run
3 - Rockhouse
4 - Lake Welch Beach

I was fortunate to run into Paul Regan, Craig Weber, Bob Bullions and Dean Sturtevant at the start of the scramble section, directly after the road crossing at #3, and did the rest of the Jackie Jones map with them, going to CDEF on the scramble. A mixture of relatively slow jogging and walking, managing some significant back soreness. Precision navigating, although I was glad to be with those guys on F, where I was stopping short and looking around and on 8 where I was feeling a bit fuzzy about it. Ran into Glen going the other way after E, and Phil going the other way as we headed along the road the last bit into 9. Phil reconsidered and joined the pack for that little bit. At the aid station, Paul left us and headed on the Lowlander, Phil dashed off ahead, as did Craig. After the long laurel slog around the lake part of the trail run, Dean dropped back and it was just me and Bob, and shortly I couldn't run anymore without my back clutching up, so we walked most of it. Only a few people passed us, though, maybe because we were already pretty far back. First Fred Reed, then Ken Walker.

We stopped to eat and drink, and our group reconvened a bit, with Dean catching up and Craig waiting for us. I almost lost them, though, when I went back to the car and ditched my contact for the glasses, since it had dried out some.

Off to Rockhouse, now with just three as Dean dropped back again. Very sweet legs to 16 and 17, then the difficult thick hillside down to 18, where we found Bernie and Alec and ran into Fred Reed again. King of the Mountain leg at a stately pace. Heading to 20, Bernie, Alec and Craig got almost out of sight, so I had to jog for a bit to catch up and lost count of how far we had gone, as we ended up going a bit too far, but maybe lost only about 30 seconds as we got saved by Bernie seeing the green patch below the control. This was around my lowest spot. Had another gu, and thought about bailing out, or at least about not coming back next year. Not really helping with the navigation here, but just hanging on. We probably dropped 5 minutes on the EW trail trying to decide where to jump off, which is where Fred Reed got ahead of us, but no problem once we got going. Got my second wind leaving 21 and led a good part of the long way down to 22, angling over near 24 on the way and taking the long way down the spur. Sharon caught up near the end of that leg when we stopped to try to figure out how far we had gone at one point. By 25, Sharon and Fred were ahead of us but in sight.

Thought about stopping at 26 and getting burgers or something, but Sharon was not far ahead and Craig steamed right through chasing her, so I hustled along after Craig with Bob on my heels. The group got together midway between 27 and 28. Bob was last to 28, but then first to 29, as we stomped through the marsh there to get to the flag. I hustled out of there and down the slope, and was first of the group to 30. Got hung up a bit in the smilax above 30 and re-joined Craig and Bob. Right of 28 up the road, and approached 31 through the laurel from the East, with a lot of folks in the area, including Fred Reed not far ahead. Around to the left, and the rest was easy, keeping our group of three together.

Probably the best my legs have done at a highlander in many years, because I was able to run so little, but my back was plenty sore and kept catching a bit when I was going too fast. Nice to have company. Craig was really strong and really accurate, easily the best of our group.

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