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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Oct 19, 2013:

activity # timemileskm+mload
  Hike5 5:23:48 13.35 21.48 717253.3
  PT exercises4 2:20:00105.0
  Orienteering1 1:03:55 3.08(20:47) 4.95(12:55) 708 /12c66%145.1
  Gym1 50:0050.0
  Running1 11:11 0.89(12:35) 1.43(7:49) 2124.2
  Rowing Machine1 9:30 1.24(7:39) 2.0(4:45)28.5
  Total11 9:58:24 18.56 29.87 8088 /12c66%606.1
  [1-5]8 7:21:24
averages - sleep:7.2 weight:166.6lbs

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Saturday Oct 19, 2013 #

11 AM

Orienteering race 1:03:55 intensity: (5:04 @0) + (2:01 @1) + (27:43 @2) + (28:47 @3) + (20 @4) 4.95 km (12:55 / km) +70m 12:03 / km
ahr:127 max:147 spiked:8/12c slept:9.5 shoes: 2011 icebugs

Brown X course at Bear Brook. It helps to at least point somewhat in the right direction. Failing to do that caused a lot of lost time, but otherwise very nice woods, and a fine place to orienteer. Once I was in the wrong place, very hard to relocate. After #4 I settled down, drifting way L on 6 but in contact, and otherwise fine. My leg was better than I expected, so I could jog, but not with any pace to it yet.


Not my best work. Fine to #1, along the trail a bit then cutting up the hill, finding the hill a lot greener than I expected, so slow finding my way to the control in the small pine trees.
1-2 down to the trail, trail to the bend, cut through the green spur and down across the stream. The stream was a lot more diffuse than I expected, got wet feet crossing. More or less along the stream and the marsh checking hills. Apparently went over the hill nearer the marsh, didn't see a bag, so kept going. When I got to the next hill, it was clear I had gone too far, so fish-hooked back and found it. Lost about 2-3 min.
2-3. Trying to reconstruct what had gone wrong, I thought maybe I had left in the wrong direction, but QR shows that I left in the right direction, just didn't go far enough. Thought I had come to the right place, but no bag, and started to wander, mostly aimlessly. A pretty shameful performance. Found #6, but didn't look to see that it was my control from later. That alone would have saved at least 7 or 8 minutes. Saw PG running through the woods. Later figured that he was going from 6-7. Finally relocated at the big depression NW of 7, and headed mostly in the right direction. Still not quite getting it, but saw the bag from a distance and just ran to it. Lost about 14-15 min.
3-4. Still not settled down. Heading more or less the right way, but started seeing knolls and checking them out, to the R and the L, becoming generally more erratic, finally heading for the right one, saw Dennis leaving. Dennis had started 15 min behind. Lost another 3 or 4 here.
4-5. OK. Now starting to act a little better. More or less on compass, found the long shallow reentrant heading my way and kept on it.
5-6. Plan was to bear a little left and pick up the edge of the marsh, but somehow ended up way more L than that, heading NW instead of NE. Hit the marsh W of the small marsh in the middle, then a long slog down the edge. No problem with finding it, just a much longer route than necessary. Maybe another 2 min.
6-7. Easy enough. Aimed for the R edge of the depression, then up on compass and spiked it. In control all the way.
7-8. Also easy. Checked off the boulder on the knoll along the way, looked for the large boulder to my L after that, check, and right in, seeing the shape of the land just fine. Spike.
8-9. Trying to go W, kept drifting N. Seemed to take forever. Passed a cup depression, thinking it would be right before the trail, but no trail, then realized it was the one on the spur, so kept going, hit the trail junction. Right across, because taking the trail didn't seem to be an advantage. Slow on compass across the marsh and hit it right on.
9-10. A little slow crossing the stream, but then saw it from a distance. A little surprising because it didn't seem like it was on the edge of any particular green.
10-11. Up the hill, more or less reading the green and on compass, saw the reentrant before the control and followed it up. Spike.
11-12-F. Seemed to take a long time to get out to the road, then realized right away I had to go very slow on the road to protect my leg. Stately pace into the finish.

Looks like about 22 min of errors. A pretty sad performance, but a powerful learning experience. Now if only one of those experiences would last more than a day or so.

Friday Oct 18, 2013 #

7 AM

Hike 35:00 [0] 1.5 mi (23:20 / mi)
slept:5.0 weight:166.8lbs shoes: 2012 gel kayanos

dog loop + with Rhonda and Sassy, including a side trip to evaluate a control location for night-o.
10 AM

PT exercises (back series) 35:00 [0]

Thursday Oct 17, 2013 #

7 AM

Hike 25:00 [0]
slept:7.5 weight:167.4lbs shoes: 2012 gel kayanos

Dog loop with R&S. Walking pretty normally today.
9 AM

PT exercises (back series) 35:00 [1]

10 AM

Running 11:11 intensity: (15 @0) + (18 @1) + (8:01 @2) + (2:37 @3) 0.89 mi (12:35 / mi) +21m 11:43 / mi
ahr:123 max:139 shoes: 2012 gel kayanos

A test to see if I could progress beyond walking, in anticipation of Saturday's o-meet. Intention was to do three laps of the 600+ m "hospital" loop on a 6 minute clock. First slow, second two at a moderate pace. Slow one was ok, but already a bit uncomfortable. By the time I started the so-called moderate pace, I had already figured out that these would be a bricker set. Moderate pace was unsuccessful, and don't see any way I can run more than a step or two this weekend, but the good news is that I seem to be walking just fine.
12 PM

Hike 1:15:07 intensity: (29:38 @0) + (20:11 @1) + (24:30 @2) + (48 @3) 3.33 mi (22:33 / mi) +290m 17:45 / mi
ahr:98 max:130 shoes: 2012 gel kayanos

With R&S. Steep, a little uncomfortable. Including stops for a couple of stick throwing sessions at the stream crossing and a visit with neighbor Stew, whom I haven't seen in a while, probably a year or more.

Wednesday Oct 16, 2013 #

5 AM

Gym 50:00 [1]
slept:6.75 weight:166.2lbs

Rhonda's morning class. Enough overlap that maybe I'll skip the back series this morning, or at least modify it.
10 AM

Hike 2:38:41 intensity: (27:03 @0) + (1:51:36 @1) + (20:02 @2) 7.22 mi (21:59 / mi) +427m 18:34 / mi
ahr:96 max:127 shoes: 2012 gel kayanos

Out to the summit of Pine Mt along the Tunxis trail, with R&S. Leg improving, but the adductor is still inflamed, and the last 45 minutes were hard work. Getting better.

Tuesday Oct 15, 2013 #

8 AM

Hike 30:00 [1] 1.3 mi (23:05 / mi)
slept:7.0 weight:168.2lbs shoes: 2012 gel kayanos

Dog walk, with R&S. Walking still somewhat compromised, but I'd say 25% better compared to a day and a half ago, so perhaps at that rate of improvement I will be back to normal in another several days. Quite a fine day today.

My g is getting away from me, though, and perhaps time for some measures, if not some stern measures.

PT exercises (back series) 40:00 [1]

Not quite to the point of being a habit, yet, but getting a little easier to convince myself to do it, and feeling a bit better for it, too.

Some of this stuff is a lot like Rhonda's morning class.

Rowing Machine 9:30 [3] 2.0 km (4:45 / km)
shoes: 2012 gel kayanos

Not any worse than walking, but not any better, either, so this was fast enough and long enough.

Sunday Oct 13, 2013 #

6 AM

PT exercises 30:00 [1]
slept:7.5 weight:164.6lbs

Back series - hustled through it a bit because we are supposed to leave for NYC at or before 7. Going to visit Jessica, who has tomorrow off.
11 AM


Stroll with Jess & Rhonda on the High Line, very nice but way too crowded, some lunch, and then dropped them off in the theater district. Hot-footed it uptown, through the park for a while to my cousin Matt's place at 90th and Columbus, and after a bit got inveigled into playing catch with a football with Matt and his son Jake on the Great Lawn. Didn't turn out well - sprinted a few steps for an offline throw and pulled up immediately with a groin strain. Matt headed off for a tutoring gig, Jake and I took the subway back to Jess's where we installed ourselves in front of the Patriots and, in solidarity with all those injured wide receivers and defensive backs, I strapped on an ice pack and dosed myself with Advil. Not good. Although the Patriots themselves were very satisfying.

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