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Training Log Archive: Charlie

In the 7 days ending May 26, 2012:

activity # timemileskm+m
  Gym3 2:50:00
  Running2 1:49:56 8.38(13:07) 13.49(8:09) 170
  Orienteering3 1:33:56 5.42(17:20) 8.72(10:46) 25918 /20c90%
  Rowing Machine1 9:30 1.32(7:12) 2.13(4:28)
  Total9 6:23:22 15.12 24.33 42918 /20c90%
  [1-5]9 6:22:16
averages - sleep:7.4 weight:161.9lbs

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Saturday May 26, 2012 #

10 AM

Orienteering race 38:14 intensity: (11 @0) + (57 @1) + (7:08 @2) + (20:24 @3) + (9:34 @4) 2.1 mi (18:13 / mi) +130m 15:17 / mi
ahr:138 max:161 slept:8.0 weight:161.5lbs shoes: 2012 MT101 Green

Western MA 5 Day, Event 1. Brown X.

Generally went ok, about 1.5 min lost at 4, another minute at 7, then a complete disaster at 9. I was one reentrant over, and didn't think hard enough to realize the stream in that reentrant was a clue, so wandered for apparently about 8.5 minutes before remembering to check the stream. Ended up 2nd on Brown X, 30 seconds or so behind Jim H.

My route. To see the map without the route, click hide route choices when the map is open.
1 PM

Orienteering race 38:59 intensity: (23 @1) + (11:16 @2) + (24:36 @3) + (2:44 @4) *** 1.77 mi (22:01 / mi) +118m 18:15 / mi
ahr:133 max:160 spiked:8/10c shoes: 2012 MT101 Green

A bit better work. Off to a bad start and a 3-4 minute error on #1. Just didn't go far enough and got confused. Then a small bobble on 3 where I caught the trail and panicked for a bit. After that I settled down. Trail routes might have been better a few times, particularly on #9, but kept moving and no real problems.

my route. For some reason, sometimes DOMA won't let me add the blank map (as this time). It let me add them for the other two courses. ??
5 PM

Orienteering race 16:43 intensity: (11 @0) + (5 @1) + (42 @2) + (12:58 @3) + (2:32 @4) + (15 @5) *** 1.55 mi (10:47 / mi) +11m 10:33 / mi
ahr:139 max:169 spiked:10/10c shoes: 2012 MT101 Green

Short Sprint on UMass campus. Very fine. No problems with navigation. That's just as fast as I can go these days. Possibly could have saved a few seconds going L instead of R on the way to 6, but otherwise I think my routes were fine.

My route. click hide routes in DOMA to show the blank map.

Tired and sore feet by the end of the day. Having a fair amount of trouble with R adductor. Perhaps it is being compromised by being wrapped up so tight to hold my hamstring together. Always something.

Friday May 25, 2012 #

8 AM

Running 1:04:40 intensity: (1 @0) + (23 @1) + (49:06 @2) + (11:59 @3) + (3:11 @4) 5.22 mi (12:23 / mi) +83m 11:48 / mi
ahr:125 max:158 slept:7.5 weight:163.5lbs shoes: 2011 NB MT840

super slow jog at McLean with Rhonda. Trying not to aggravate my knee, or to wear myself out before the weekend's O-races. Seems ok.

Thursday May 24, 2012 #

5 PM

Gym 40:00 [3]
slept:7.0 weight:163.5lbs shoes: 2011 NB MT840

Knee sore, not pushing it. Workout was four rounds of four exercises, one minute each, with a 1 minute rest in between. Various ailments had me modifying. Ended up with rowing, KB swings, renegade rows (pushups on dumbbells, lifting each dumbbell after each pushup) and knees to elbows, except switched that to situps after one round because my lat is still a bit tender.

Wednesday May 23, 2012 #

8 AM

Rowing Machine 9:30 [3] 2.13 km (4:28 / km)
slept:7.5 shoes: 2012 merrell trail glove

Started out to do 5K, but the phone rang, and then, distracted, didn't go back to it.
11 AM

Gym 1:40:00 [3]
weight:162lbs shoes: VS Oly shoes

lifting training in Greenwich. Knees sore, so staying away from acceleration stuff - the usual stretching and core work, then working on dead lifts, overhead squats and split jerks. There are a lot of things to get right to improve form, and I am making a bit of progress. Finally starting to get a little lower on the OHS, meaning there is a bit more back flexibility.

Tuesday May 22, 2012 #

9 AM

Gym 30:00 [3]
slept:6.5 weight:161.5lbs shoes: 2011 NB MT840

Big class, some warm up, then 3 rounds of 15 wall ball, 7 burpees, then 1 minute rest, then 3 rounds of 16 KB swings, 16 pushups. When I was done my chest was sore and my arms were like jelly. KB swings are not hard for me, but they sap my forearms for doing anything else. Doing the pushups after all the other exercises was really hard. The whole thing only took 9 minutes, but killer. Wall ball didn't bother my knee at all (or I would have stopped - I want to get serious about letting it heal).

Monday May 21, 2012 #

Note
slept:7.5 weight:160.5lbs (rest day)

accumulation of tired and sore. Kicking back for a day. Try to recover.

Sunday May 20, 2012 #

10 AM

Note

Family walk to the Big Down Marsh, where we quite belatedly scattered Hazel's ashes. We had been saving this for a day with nice weather and with Jess and Zack at home. Takes a while to pull all those threads together, and so here we were a year and a half later. Sassy was doing her best to emulate Hazel, tirelessly chasing and retrieving sticks thrown out into the pond.
2 PM

Running 45:16 intensity: (43 @0) + (5:31 @1) + (10:26 @2) + (28:36 @3) 3.16 mi (14:19 / mi) +87m 13:12 / mi
ahr:129 max:147 slept:8.0 weight:161lbs shoes: 2011 NB MT840

outing at 5 ponds, on my way to Northfield for some chainsaw work. Legs heavy. Some of the small trails disappearing from the map.
4 PM

Note

About two hours cleaning up storm damage at a friend's house with my chainsaw. Very scary stuff, big multiple stem trees twisted together and suspended pretty high up. Tried to be methodical in pulling it apart, but still got the saw stuck a few times. Good I brought a lot of wedges. Finally got everything on the ground and mostly sawed up. Give them a lot of stacking and splitting to do. That wasn't part of the service. Plenty tired after that.

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