Training Log Archive: CharlieIn the 7 days ending Sep 17, 2016:
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Saturday Sep 17, 2016 #
11 AM
Orienteering race 44:39 *** 4.39 km (10:10 / km) +164m 8:34 / km
ahr:157 max:221 spiked:8/9c slept:7.0 shoes: 2014 icebugs
US Champs day 1 Brown X at Ward Pound Ridge. Quite a fine day. I approached it with some trepidation because my R leg was quite sore. The navigation was pretty easy, which suits me, and the woods nice and open. I never went very fast, but never slowed down much either.
1. Crossed the two walls heading a bit S of West, saw the hill developing to my left and came in below the top, spike. 3:06.
2. Generally SSE, staying below the hill on the right. Across the trail, where the marsh on the map was greener than expected, so I stayed up a line and came around from the right. Spike. 5:22.
3. Same direction, staying in the depressions with better footing. Climbed in along the top, coming from below would have been faster, but no trouble. Spike. 2:56
4. E to the trail, past the big hill and left up the marshy bit( which was quite dry) to the trail N to the junction and then contouring. It was a bit further than I expected, but just kept going a bit. 5:59.
5. More or less along the line, zigging and zagging a bit past stone walls and cliffs, hitting the trail near the water stop and easy from there. Could see the hill from the trail so just along the side of it. 6:27.
6. Had thought I would go straighter but ended up heading more E than I realized, getting to the marshy area near the stream junction and then turning N. Pretty straight from there, past the cellar hole, then the trail and the boulders beyond it at the bend. Just under the hill with the dot knoll, straight in to the rather unremarkable boulder. 7:40.
7. Keeping track of walls, along the right side of the NS wall, thinking I was right on, and stopped when I didn't see it. Stopped to look at the map and realized I had to turn down a line, so maybe lost 30 seconds or so. 4:27.
8. Pretty much along the line, not dropping down as far as the wall, finding it easy to wind through the nasty looking brush. I saw Lex up ahead, who seemed to be moving pretty well, but then she stopped a bit and I caught up. Across the wall, past the small wall segment and I could see it ahead. Spike. 4:25.
9. I was determined to go fairly straight and not take the trail around to the left. Up the hill thinking I would follow some wall segments, then realized there was a small trail up there. Jon Campbell passed me just before the trail, but I was moving well and might have passed him back except I was getting messages from my R quad to keep it under control, so just held my pace. 3:48.
F. 29, resisting the urge to sprint.
Probably my best run from a navigation perspective since WMOC 2012 in Germany. Surprisingly good.
Map and route.
1. Crossed the two walls heading a bit S of West, saw the hill developing to my left and came in below the top, spike. 3:06.
2. Generally SSE, staying below the hill on the right. Across the trail, where the marsh on the map was greener than expected, so I stayed up a line and came around from the right. Spike. 5:22.
3. Same direction, staying in the depressions with better footing. Climbed in along the top, coming from below would have been faster, but no trouble. Spike. 2:56
4. E to the trail, past the big hill and left up the marshy bit( which was quite dry) to the trail N to the junction and then contouring. It was a bit further than I expected, but just kept going a bit. 5:59.
5. More or less along the line, zigging and zagging a bit past stone walls and cliffs, hitting the trail near the water stop and easy from there. Could see the hill from the trail so just along the side of it. 6:27.
6. Had thought I would go straighter but ended up heading more E than I realized, getting to the marshy area near the stream junction and then turning N. Pretty straight from there, past the cellar hole, then the trail and the boulders beyond it at the bend. Just under the hill with the dot knoll, straight in to the rather unremarkable boulder. 7:40.
7. Keeping track of walls, along the right side of the NS wall, thinking I was right on, and stopped when I didn't see it. Stopped to look at the map and realized I had to turn down a line, so maybe lost 30 seconds or so. 4:27.
8. Pretty much along the line, not dropping down as far as the wall, finding it easy to wind through the nasty looking brush. I saw Lex up ahead, who seemed to be moving pretty well, but then she stopped a bit and I caught up. Across the wall, past the small wall segment and I could see it ahead. Spike. 4:25.
9. I was determined to go fairly straight and not take the trail around to the left. Up the hill thinking I would follow some wall segments, then realized there was a small trail up there. Jon Campbell passed me just before the trail, but I was moving well and might have passed him back except I was getting messages from my R quad to keep it under control, so just held my pace. 3:48.
F. 29, resisting the urge to sprint.
Probably my best run from a navigation perspective since WMOC 2012 in Germany. Surprisingly good.
Map and route.
Friday Sep 16, 2016 #
Note
slept:7.5 weight:160.8lbs
Quads very sore today, particularly the spot on the right one where I strained it at the corn maze. Just a lot of rolling and stretching today.
Thursday Sep 15, 2016 #
6 AM
Gym 1:00:00 [1]
slept:6.25 weight:161.2lbs
Working out with Eric, added some goblet squats.
12 PM
cycling 59:22 [3] 12.32 mi (4:49 / mi) +217m 4:34 / mi
ahr:169 max:210
From PV with Rhonda. Trying to maintain core stability, but still starts to ache in the R hip after about 10 miles.
Wednesday Sep 14, 2016 #
5 AM
Gym 1:00:00 [1]
slept:6.5 weight:159.4lbs
Rhonda's morning class.
11 AM
cycling 38:58 8.65 mi (4:30 / mi) +210m 4:11 / mi
ahr:120 max:192
Once around with Rhonda
Tuesday Sep 13, 2016 #
6 AM
Gym 1:00:00 [3]
slept:7.25 weight:158.8lbs shoes: 2011 Merrell Trail Glove
Working out with Eric. Stretching and core. Plenty of things that need to be calmed down, including both quads, R shoulder.
2 PM
cycling 1:01:01 13.09 mi (4:40 / mi) +379m 4:17 / mi
ahr:156 max:252
Down to PV to meet Rhonda and a little more. I seem to have about 10 miles I can handle comfortably right now, and then it gets progressively more irritating to my hip and low back. So today I went about 3 miles past that point and it got pretty uncomfortable. Frustrating.
Monday Sep 12, 2016 #
5 AM
Gym 1:00:00 [1]
slept:7.5 weight:159.6lbs
Rhonda's morning class.
Rolled my quad pretty vigorously with the Stick before going out. Maybe it will help.
Rolled my quad pretty vigorously with the Stick before going out. Maybe it will help.
Sunday Sep 11, 2016 #
Event: WCOC Town Forest
10 AM
Orienteering 1:26:27 [1] 4.79 km (18:03 / km) +87m 16:33 / km
ahr:113 max:185 slept:7.5 weight:159.8lbs shoes: 2014 icebugs
Simsbury Town Forest. Walked the orange course with my friend Tom Corcoran, first time orienteering for him. Pretty successful, I would say, as he had a good enough time to go back out and do the yellow course by himself.
12 PM
Orienteering 58:52 6.01 km (9:47 / km) +201m 8:23 / km
ahr:157 max:215 shoes: 2014 icebugs
Green course at Town Forest. Pretty good, but my quad let go again leaving #11 and had to shuffle in guardedly. Pretty sore now and not looking too good for next week.
Map and route
Map and route