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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Sep 7, 2013:

activity # timemileskm+m
  Orienteering3 5:37:20 11.8(28:36) 18.98(17:46) 36425 /36c69%
  Hike5 4:34:32 17.18(15:59) 27.65(9:56) 985
  Gym2 57:00
  Running1 32:12 2.46(13:05) 3.96(8:08) 144
  Rowing Machine2 18:21 2.49(7:23) 4.0(4:35)
  Total12 11:59:25 33.93 54.6 149325 /36c69%
  [1-5]12 9:18:58
averages - sleep:6.7 weight:165.9lbs

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Saturday Sep 7, 2013 #

9 AM

Orienteering race 1:58:26 intensity: (7:02 @0) + (13:08 @1) + (1:21:52 @2) + (16:18 @3) + (6 @4) 7.56 km (15:40 / km) +152m 14:14 / km
ahr:120 max:154 spiked:9/14c slept:8.0 shoes: 2011 icebugs

Pawtuckaway Camping Weekend, Green Day 1.

In control the first two easier ones, saw Nellie between 1 and 2. Got all the way to 3, and apparently in the circle, but couldn't find the right little re-entrant, so wandered for a while, lost several minutes. Reasonably straight to 4 and 5. Glad I had the foresight on 6 to mark the new trail on the map, as that was a big comfort. Went right by the depression W of the control on 7 as it was filled with water and I was thinking it was the pond 50 or so M south. So kept going, searching, until I hit the stream and came back and got it. At least 5 minutes lost there. Too far E on the way to 8, so crossed in the green boulder field NW of incredible pond, instead of NW of the NW pond as intended, but not problem finding it. Got too far W of Upper Hold and hit the stone wall at its western end by the marshes, then drifted S on the hillside and relocated off the eastern stonewall. A mess. 5 minutes more. Easy to 10 and 11, then drifted south on the way to 12, hit the bottom of the marsh to the SE of the long thin one, big parallel error, probably 8 minutes. Saw Ed a few times, putting out sprint controls. Walking exclusively by then and totally beat. 13 easy, 14 fumbled a bit in a different, larger, apparently unmapped depression.


Very glad I went. If I ever get it right here, perhaps then I could stay home, but we missed two of the last three years and I was sorry to miss it. A lovely weekend. Bundschuhs and Ruutopolds, and others, work so hard on it. Really, really nice time. Delightful visiting with so many friends.

As always, challenging, physically taxing. A bit over my level of fitness, but of course navigational errors are the real problem. We drove up Friday, so camped out and mostly got some good sleep. I had planned (with some trepidation) to run Brown, both sprints, the canoe-o and the night-o, but liked the looks of the Green course more. By the time I finished, I was walking, sore calf and back, feeling pretty beat. Also, I had strained my forearm putting the kayaks on the car, so canoe-o wasn't looking possible. Sat around in a daze for an hour or two, then did the sprints, still mostly walking, but perhaps a tiny bit spunkier. No point in trying to do the night-O. I was asleep before it started.

2 PM

Orienteering race 30:39 intensity: (1:58 @0) + (58 @1) + (10:57 @2) + (15:50 @3) + (56 @4) 2.59 km (11:50 / km) +51m 10:46 / km
ahr:129 max:159 spiked:8/12c shoes: 2012 MT101 Black

First of two sprint relay legs, out in the mass start. Immediately drifted toward the back, hanging with Janet T. Stopped to look at another bag on the way to 1, although I knew it wasn't mine. Around S side of marsh to 2, pretty easy, a bit ahead of Janet, seeing David Bryant. Pretty straight to 3. Crossed small marsh a bit further north than I thought, didn't notice the big rock in front of me, and went up to the similar rock to the NE. Standing around puzzled when a few runners, including Janet, punched 4 and passed me. Recovered and went back and got it, along with David. Easy to 5, west of the ponds and then S to 6, 7 a little higher than I thought, but ok. Saw Janet well ahead on the way to 8, saw the big boulder and right in. Drifted too far E on 9 and got on the wrong side of the pond and a bit further down hill. Saw Janet again leaving as I was approaching. Looking for E side of the rocks at 10, met Janet and Barb there, as we gradually realized it was in the middle of the rocks instead. Behind Barb downhill to 11 and caught up with her on the road. Good thing, as I hadn't seen 12 on the map at first, wondering why she was running that far S. A bit ahead of her for a while, but she punched first and beat me in. Forgot to punch the finish for about 30 seconds,
remembered when I went to download.

the map.

Orienteering race 29:17 intensity: (1:51 @0) + (29 @1) + (5:29 @2) + (15:24 @3) + (5:20 @4) + (44 @5) *** 2.33 km (12:33 / km) +31m 11:46 / km
ahr:136 max:162 spiked:8/10c shoes: 2012 MT101 Black

Leg 3 of the Sprint Relay. Took the handoff from J-J ahead of Barb and a young guy, who beat me to the maps and was gone by the time I looked up. Saw Barb on the trail off the the E as I went up the hill to 1, pretty sure she was on a different fork. 1 was fine. North to 2, up the slot, past the first pond, saw a cliff and thought I was further than I was, sucked myself over the knoll NW of the pond instead of the one to the north, and wandered for a minute or two until Barb showed up in the same place and eventually figured it out. Behind Barb and Steve O, saw the big boulder and the reentrant beyond it, right in. Leaving it I saw them both coming back for it, so maybe I was ahead briefly. Not much trouble following a line down to 4, then passed 1 and 4 from the first leg on my way to 5, not even noticing that 4 from the first leg was 9 on this course. Picked up the trail for a bit going S from 5, Steve O around again, got to the group of 4 boulders on top of the hill and down to 6, only realizing then that it had been on my earlier course, too. A little slow, but ok and on compass to 7, saw Barb ahead. Straight to 8, seemed a little far, still Barb ahead. OK, I had been to 9 a few times, wasn't going to miss it. Dug down. Saw Barb cross a log to the wrong side up ahead, as I had crossed it a few times before, so stayed right of it and got there just ahead. Hustled south, thinking I would hit trail, but not until the end, then on trail where Steve O passed and I couldn't stay with him, but kept a few steps behind.

the map.

Friday Sep 6, 2013 #

9 AM

Hike 1:02:45 intensity: (7:24 @0) + (32:02 @1) + (18:00 @2) + (4:51 @3) + (28 @4) 4.31 mi (14:33 / mi) +241m 12:24 / mi
ahr:104 max:147 slept:8.0 weight:165.6lbs shoes: 2011 gel kayano

Morning walk with Rhonda.

Thursday Sep 5, 2013 #

1 PM

Orienteering 2:38:58 intensity: (1:49:14 @0) + (48:22 @1) + (1:22 @2) 4.04 mi (39:21 / mi) +130m 35:46 / mi
ahr:83 max:112 slept:5.5 weight:165.6lbs shoes: 2012 MT101 Green

vetting points at Sessions with Bill D, at a gentle pace.

Wednesday Sep 4, 2013 #

7 AM

Gym 50:00 [3]
slept:8.0 weight:164.6lbs

Kind of a tough one for someone who has not been keeping up with this. First was 3x5 front squats. I was using 85#, cut the second and third sets short to 4 and 3. Then row 1000 (4:01.2), nominally 100 squats (I did 50) and 50 KB swings. Pretty stiff in the lower back now.
9 AM


Strolled down to the beaver pond with R & S. Beavers have been busy in this rainy weather, bringing the water level up to only about 18# below the bridge and doing some other damage. I guess I should fight back.
11 AM

Hike 1:00:00 intensity: (12:32 @0) + (37:08 @1) + (10:20 @2) 3.1 mi (19:23 / mi) +190m 16:17 / mi
ahr:96 max:126 shoes: 2011 gel kayano

with R&S, checking on a trail segment an eagle scout constructed on town open space property near us.

Tuesday Sep 3, 2013 #

6 AM

Hike 1:01:28 intensity: (3:44 @0) + (26:58 @1) + (19:13 @2) + (9:26 @3) + (2:07 @4) 4.41 mi (13:56 / mi) +248m 11:52 / mi
ahr:111 max:154 slept:3.75 weight:165.8lbs shoes: 2011 gel kayano

Around the neighborhood, our fastest loop so far this year, I think. A couple of brief pauses to chat up neighbors and to pick up some cans, so it seems an hour could be done.

Not a good sleeping night. Woke up at 10:45, never could get back to sleep, although calm enough that I could lay there until about 4:30.
9 AM

Running 32:12 intensity: (2:12 @0) + (1:55 @1) + (15:07 @2) + (5:11 @3) + (4:41 @4) + (3:06 @5) 2.46 mi (13:05 / mi) +144m 11:05 / mi
ahr:132 max:172 shoes: 2011 gel kayano

Driveway hill workout. Three short loops at the top to warm up, then five driveway repeats. Hamstring tender, but didn't get to the point of painful. Seems like this should be good for me.

Hike 7:36 intensity: (41 @0) + (1:51 @1) + (3:55 @2) + (39 @3) + (24 @4) + (6 @5) 0.39 mi (19:29 / mi) +3m 19:01 / mi
ahr:119 max:163 shoes: 2011 gel kayano

Then walked a loop to cool down

Hike 8:07 intensity: (38 @0) + (4:23 @1) + (3:06 @2) 0.4 mi (20:23 / mi) +3m 19:55 / mi
ahr:109 max:121 shoes: 2011 gel kayano

And another one because the dog was looking needy.

Monday Sep 2, 2013 #

10 AM

Rowing Machine 8:52 [3] 2.0 km (4:26 / km)
slept:7.5 weight:166.6lbs shoes: 2012 merrell trail glove

Shoulder very tender today. Lay off push-ups for a while.

Sunday Sep 1, 2013 #

9 AM

Gym 7:00 [3]
slept:6.25 weight:167lbs

5 sets of pushups, total 61. Progressively more irritating for my R shoulder. It might be that I can't really do these, or need to cut back some.
10 AM

Hike 1:14:36 intensity: (13:11 @0) + (34:38 @1) + (22:56 @2) + (3:51 @3) 4.58 mi (16:18 / mi) +300m 13:33 / mi
ahr:101 max:143 shoes: 2011 gel kayano

around the neighborhood with Rhonda, with a few stops to visit neighbors
2 PM

Rowing Machine 9:29 [3] 2.0 km (4:45 / km)
shoes: 2012 merrell trail glove

Feels pretty hard. Long way to go to get back in condition for this.

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