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Training Log Archive: Charlie

In the 7 days ending May 5, 2012:

activity # timemileskm+m
  Gym5 5:15:00
  Orienteering3 4:12:58 12.25(20:39) 19.72(12:50) 63241 /50c82%
  Running1 1:10:04 6.26(11:12) 10.07(6:57) 294
  Total9 10:38:02 18.51 29.79 92641 /50c82%
  [1-5]9 10:33:06
averages - sleep:7 weight:161.6lbs

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Saturday May 5, 2012 #

10 AM

Orienteering race 58:50 intensity: (5 @0) + (4:01 @1) + (29:11 @2) + (24:24 @3) + (1:09 @4) *** 2.78 mi (21:10 / mi) +158m 17:59 / mi
ahr:128 max:151 spiked:8/13c slept:7.0 weight:160.5lbs shoes: 2012 MT101 Green

Brown Middle race at West Pt. I have been lost in the vicinity of this year's start before. Up the hill to the start triangle, and then the first leg of only about 60 M or so. But nothing looked like the map,mwhich has two cliffs in the circle. On the ground at least 6, and as it turns out, if you can guess the right cliff, the flag is tucked in around the corner. About a dozen people fanned out on the hillside, and about a 3 minute or so drop. Then head to 2, looks much easier, over the side of the hill and down the reentrant on compass, but no flag! What's up? Thrash around a bit, find another reentrant, flag in a patch of laurel. Then across the road to an area where I did a lot of wandering a few years back. Careful compass, and try to read the largish spurs, and nothing seems to match. Beginning to see a lot of the F60 crowd that started after me catching up, but not much help there. Another big time loss as I scour the area. Then on to 4, which looks quite different, and seems to be missing a reentrant, but I climb in from below and find it. Check my watch and it is 28 minutes already. Then things got better. Some difficult footing and one scary near fall, but hitting them right on, until I stopped a little early at a patch of green on 12 before pressing on, only about a 30 second loss there. My route.
1 PM

Orienteering race 11:01 intensity: (9 @1) + (13 @2) + (4:21 @3) + (6:18 @4) *** 1.42 km (7:45 / km) +20m 7:14 / km
ahr:145 max:162 spiked:11/12c shoes: 2012 MT101 Green

Sprint at Camp Natural Bridge. Dropped about 40 s on the first control. Didn't see it tucked in at the base of a wall and got sucked off by another one I knew was wrong. Then settled down and clean the rest of the way. Legs were dead and I struggled up the few modest hills. But lots of fun, particularly all the fans yelling as the course looped back near the start.

My route>>

Friday May 4, 2012 #

7 AM

Gym 50:00 [3]
slept:6.0 weight:161lbs shoes: 2011 NB MT101 black

I had planned on a day off today to rest sore body parts before the weekend, but Rhonda was going and I don't seem to have much will power. Some protracted warmup, then the workout was clean and jerk. So I got up to 95, and then power cleaned 105, but missed the jerk - just low energy mostly. Now try to make the rest of the day a rest day.

Thursday May 3, 2012 #

10 AM

Running 1:10:04 intensity: (4:34 @0) + (6:57 @1) + (27:41 @2) + (28:00 @3) + (2:52 @4) 6.26 mi (11:12 / mi) +294m 9:46 / mi
ahr:125 max:166 slept:8.25 weight:162.5lbs shoes: 2011 NB MT101 black

Hill run with Rhonda and Sassy, up Greenwoods Rd in Peoples State Forest to the top and back again. I've been thinking about this for a while. Finally got up the gumption.
4 PM

Gym 45:00 [3]
shoes: 2011 NB MT101 black

Not sure this was such a good idea, but Rhonda was going. Workout was supposed to be 5 rounds of run 400 and 15 overhead squats, but since I can't get down on an OHS because of back inflexibility, I did goblet squats. Not bad, although my R calf tightened up quite a bit on the 4th run. Knees are not too happy right now either. Not surprised to find that Rhonda had to be called back from a 6th round. Full of energy, that girl.

Wednesday May 2, 2012 #

11 AM

Gym 2:00:00 [3]
slept:6.25 weight:162.5lbs shoes: VS Oly shoes

Training session with the Oly coach, with my friend Dave. The usual stretching and core work, then concentrated on power snatches and deadlifts pulls. Some modest progress.

Tuesday May 1, 2012 #

4 PM

Gym 50:00 [3]
slept:6.25 weight:162.5lbs shoes: 2011 NB MT101 black

Strange and unsettled day. Eventually got out to crossfit more or less at the last minute. Workout was fine. 3x 500M row, 5 thrusters, 10 burpees, rest 3 minutes. Breathing like a draft horse at the last of the burpees each round. Just 55 for the thrusters. R wrist has a tough time with the weight of any more in that position. 1:53, 1:55 and 1:59 for my three rows.

Monday Apr 30, 2012 #

7 AM

Gym 50:00 [3]
slept:6.0 weight:160.5lbs shoes: 2011 NB MT101 black

No real lingering damage from yesterday's BG, but pretty sore feet and a general tiredness. Rhonda was heading to crossfit, so I figured I should go, too.

Good workout for me: Run 400, 21 KB swings (20KG), 12 pullups all X3. Then working on Turkish get-ups - pretty hard, I thought. Feel like a nap now.

Sunday Apr 29, 2012 #

11 AM

Orienteering race 3:03:07 intensity: (17 @0) + (6:00 @1) + (1:24:07 @2) + (1:28:43 @3) + (3:59 @4) + (1 @5) *** 13.82 km (13:15 / km) +454m 11:23 / km
ahr:129 max:167 spiked:22/25c slept:9.5 shoes: 2012 MT101 Green

Billygoat at Moreau State Park. BBGE, I would say.

Spent the whole race in the company of Nellie, and most of it also with Sam L, although we split up with Sam for the loop at the end. Mostly pretty good, with some notable lapses, including deciding not to take the trail from 2-3, but going right of the big marsh instead, skipping 11 (instead of the 18 I wanted to skip) and then screwing up 12 enough that it would have been faster to go by way of 11, and then really poor execution of 18 and 19. Saw a lot of Rick and Linda W, although they got away when Nellie, Sam and I stayed on the trail too long on the way to 19, and a fair amount of Jeremy C, always headed the opposite direction, but moving quickly.

A lovely day to be in the woods, and lovely woods indeed. No discernible damage done, except for a rakish scrape on the cheek when I stumbled into a hemlock branch while looking too hard at my map. R leg was pretty happy with the neoprene wrap. L leg cramped near 23, but I was able to walk it off and finish strong.

Nellie had been concerned about whether he could navigate this alone, but he was fine, and would have done fine without me. A good partner.

Map with route.

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