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Training Log Archive: Charlie

In the 7 days ending Apr 28, 2012:

activity # timemileskm+m
  Orienteering3 2:52:35 10.45(16:31) 16.81(10:16) 47726 /30c86%
  Gym4 2:40:00
  Running1 28:20 3.14(9:02) 5.05(5:37) 20
  PT exercises2 8:00
  Total10 6:08:55 13.59 21.86 49726 /30c86%
  [1-5]10 6:07:37
averages - sleep:6.9 weight:160.3lbs

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Saturday Apr 28, 2012 #

2 PM

Orienteering race 13:15 intensity: (18 @0) + (36 @1) + (1:35 @2) + (7:53 @3) + (2:47 @4) + (6 @5) *** 1.73 km (7:40 / km) +16m 7:20 / km
ahr:138 max:167 spiked:8/8c slept:6.5 weight:161.5lbs shoes: 2012 MT101 Green

Speedy goat sprint A, Peebles Island SP. nice course, completed at a slow but steady jog. Very satisfactory.

Map with route.

Orienteering race 12:28 intensity: (15 @1) + (42 @2) + (8:36 @3) + (2:55 @4) *** 1.66 km (7:30 / km) +12m 7:14 / km
ahr:141 max:163 spiked:7/7c shoes: 2012 MT101 Green

Followed up by course B. teammates with Judy K. Very pleasant.

Map with route.

Friday Apr 27, 2012 #

9 AM

Note
slept:7.5 weight:160lbs

Earth Day festivities at Ratlum. ~170 3rd graders showed up today in waves. I think 3 school buses, but maybe 4. 7 classes in all. Kids had sessions at the bear den, at the bridge at Big Down Marsh for birds, green frogs, dragonfly nymphs and a water snake, and at the little pond for tadpoles, water bugs of various kinds and salamander eggs. Perhaps the high point of the trip is the chance to ride on the tire swing, hung by J-J all these many years ago. I do the bear den station. The other two stations are manned by naturalists from the local Nature Center, long time friends of ours. A bit hectic, but reasonably smooth. We have been doing this now since about 1998, I think. Many refinements in technique over the years.

Thursday Apr 26, 2012 #

11 AM

Orienteering 38:44 intensity: (4 @0) + (2 @1) + (14:11 @2) + (22:04 @3) + (2:12 @4) + (11 @5) 3.63 mi (10:40 / mi) +116m 9:42 / mi
ahr:133 max:169 slept:7.5 weight:160lbs shoes: 2012 MT101 Green

at Stratton Brook with Rhonda. Both of us pretty tired today.

Wednesday Apr 25, 2012 #

7 AM

Gym 50:00 [3]
slept:5.0 shoes: 2012 MT101 Green

Struggling a bit after being up until 10:30 last night with the land trust meeting, but today's workout was a good one for me. 5 rounds of 5 front squats, 10 pullups, run 500M. Used 55 for the front squats. My knees were really ouchy this morning after back squats yesterday, but the front squats don't seem to put as much pressure on them. Used a band for the pullups to favor my recovering right lat. It hurts particularly at the bottom, right at the first pull. So not too bad with the band, and compensated by driving as high as I can, somewhere between chest and navel. Runs were fine, but being extra careful since I had forgotten to bring my neoprene support. Rhonda was a little limited by having only one hand to use, but she did the running with a weight vest. Pretty scary.

Tuesday Apr 24, 2012 #

12 PM

Running 28:20 intensity: (7 @0) + (9 @1) + (8 @2) + (8:52 @3) + (13:35 @4) + (5:29 @5) 5.05 km (5:37 / km) +20m 5:30 / km
ahr:155 max:188 slept:6.75 weight:161.5lbs (injured) shoes: 2012 MT101 Green

From Pleasant Valley with Rhonda. R leg well wrapped up in neoprene, felt pretty good. A big improvement compared to Saturday, and maybe a good sign that I can run a fair amount on Sunday, as long as I keep it light.
4 PM

Gym 45:00 [3]
shoes: VS Oly shoes

Some running, some rowing, some ski erg, and then back squats. Most I did was 135, feeling a little iffy in several of my current sore spots. Hamstring wrapped up tight, but felt a little twinge on the last one. A little knot re-appearing in left lower back.

Monday Apr 23, 2012 #

7 AM

Gym 45:00 [3]
slept:8.0 weight:159lbs shoes: VS Oly shoes

Deadlifts. Several warmup sets, then singles going up to 185, which is the most I have done since my initial hamstring injury 6 weeks ago. I had the thigh well wrapped in neoprene.

Then a different workout - 6 rounds of 6 goblet squats and 6 one arm DB push presses. I used 30#, not much for the squats, but all I could handle for PPs.

2 PM

PT exercises 4:00 [3]

Hamstring series
4 PM

Gym 20:00 [3]
shoes: VS Oly shoes

Working on weightlifting skills, but lost my motivation so cut it short.

Sunday Apr 22, 2012 #

8 AM

PT exercises 4:00 [3]

hamstring exercises. Seems like it is safe to try these again.
10 AM

Orienteering 1:48:08 intensity: (49 @0) + (19:15 @1) + (1:03:55 @2) + (21:26 @3) + (2:43 @4) *** 7.58 km (14:16 / km) +333m 11:42 / km
ahr:121 max:164 spiked:11/15c slept:7.25 weight:160lbs (injured) shoes: 2011 NB MT101 black

Osbornedale Red course. Well wrapped up, neoprene support on R hamstring, elastic support on L knee (which didn't stay up). Intended to walk, but could shuffle along a bit, too. Not too agile. A lot of tripping and uncertainty going down hills. As noted elsewhere, barberry is really taking this map over.

Dave Webber passed me shortly after the start and got away, but caught up to just behind him at #1. Then he was away again, but caught sight of him near #2. Last I saw of him was shortly after leaving 5. Big boom at 6, at first following the wrong stone wall (90 degree error), then not seeing the bag down the reentrant it was in, so running around a while before deciding I really had to go all the way down to find it. A little wobbly going to 8, and Craig W passed me. A few others streaming by as I alternated walking and a super slow jog. Hard time finding my way through the green so went around to 10, then a bit low at 12 (and a very loopy route). The rest pretty easy, Becky zooming by halfway between 12 and 13. Tired at the end.

the course and my route.

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