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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Gym4 4:00:00
  Orienteering5 3:35:20 10.61(20:17) 17.08(12:36) 38424 /32c75%
  cycling1 53:14 11.92(4:28) 19.18(2:46) 289
  Total10 8:28:34 22.53 36.27 67324 /32c75%
  [1-5]10 8:26:27
averages - sleep:6.5 weight:159.2lbs

» now

Saturday Sep 24, 2016 #

11 AM

Orienteering race 1:44:58 [3] *** 6.37 km (16:29 / km) +190m 14:21 / km
ahr:121 max:214 spiked:6/9c slept:8.0 shoes: 2014 icebugs

NAOC Brown X long at Burnt Mountain. This place is too hard for me. I had some pretty good legs, but when I was lost I was really lost. Wandered quite a bit trying to find 1, coming back to the same place three times and then bailing out to the trail near the start and trying again. By that same spot again, but now knew to go a bit farther. Then fine going to 2, 3, 4, although very physical. At 2 I cut my scalp pretty deeply on a hemlock branch stub right at the control. Lots of blood, but kept wiping it off and after a while it seemed to dry up. Then 5 was a long leg, and in pretty good contact for about a third of the way, and then I no longer knew where I was and kept pushing N and E, but couldn't make sense of it. Eventually. Fond a pretty distinctive marsh and then fine from there. 6 and 7 were fine, then lost another 5 min looking for 8, well beyond where I had been searching. Well back in the pack, and pretty sore from the cut on the head. On a positive note, no particular back or leg issues today.

Map and route

Friday Sep 23, 2016 #

1 PM

Orienteering race 34:52 intensity: (1 @0) + (6 @1) + (3 @2) + (30:02 @3) + (43 @4) + (3:57 @5) *** 3.35 km (10:25 / km) +54m 9:38 / km
ahr:191 max:228 spiked:9/12c slept:5.5 weight:158.8lbs shoes: 2014 icebugs

NAOC Middle distance at Storrs Pond, Dartmouth. Slow, but generally pretty accurate, until I lost focus on the last couple. Dropped about two minutes on 10 and 11, the difference between 4th and 7th in m65. Physically, slow, tender in the R adductor, so I had to keep the brakes on for the downhill finish. No worse for wear afterwards, so that is favorable.

Map and route

Thursday Sep 22, 2016 #

6 AM

Gym 1:00:00 [1]
slept:7.5 weight:159.4lbs

working out with Eric, core and stretching. Things seem to be going in the right direction, but particularly didn't want to do anything too stressful before the meet this weekend.
3 PM

cycling 53:14 intensity: (48 @0) + (5:55 @1) + (9:56 @2) + (11:17 @3) + (13:38 @4) + (11:40 @5) 11.92 mi (4:28 / mi) +289m 4:09 / mi
ahr:143 max:202

From W Simsbury, trying to take it easy. A little noise in a few places along the R leg. Not bad.

Wednesday Sep 21, 2016 #

5 AM

Gym 1:00:00 [3]
slept:6.5 weight:159.6lbs

Rhonda's morning class

Tuesday Sep 20, 2016 #

6 AM

Gym 1:00:00 [3]
slept:6.25 weight:159.4lbs

Working out with Eric, primarily stretching and core, trying to protect the vulnerable right adductor and the vulnerable R shoulder.

The left ankle I jammed Sunday is still a bit tender, but much improved. It should be fine in a couple of days.

Monday Sep 19, 2016 #

5 AM

Gym 1:00:00 [1]
slept:4.5 weight:159.4lbs

Rhonda's morning class, with Karen and Louise. Louise scored big house guest points by being up and ready for 5:30 am class, and of course is really good at it.

I am hobbling a bit with the sore ankle, but ice this morning helped, and then the class helped a bit more.
5 PM

Orienteering 20:00 intensity: (53 @0) + (9 @1) + (38 @2) + (1:57 @3) + (5:05 @4) + (11:18 @5) 2.31 km (8:40 / km) +1m 8:39 / km
ahr:162 max:200 shoes: 2012 MT101 Black

Corn maze classic. Very muddy, lots of fun. While mostly I knew where I was going, still made a lot of mistakes. I think I passed Janet 4 times in one stretch of 5 controls, as she was just executing quite a bit better than I. I particularly was losing focus by the time I got to 15, 16 and 17. The slippery footing didn't work out for me, though, as I strained my adductor (again!).

Rode up with George and Leslie, and back again with them and with Leif, dropping Leif off at Oslug's place on the pond in West Hartland. Very dark, but it sure looked like a great place.

My friend Tom Corcoran came and had a good time, so it seems that he may be coming more often.
6 PM

Orienteering 14:31 intensity: (25 @0) + (52 @1) + (4:18 @2) + (6:24 @3) + (1:47 @4) + (45 @5) 0.97 km (14:59 / km) +2m 14:50 / km
ahr:133 max:181 shoes: 2012 MT101 Black

Corn maze sprint shuffle. Seemed like this was a questionable idea, but I was resolute about just walking and so perhaps did no further damage. Still the slipperiness of it was not the best thing for a guy with a bum leg, so this solidified my decision to skip the night-o, which was fine with G & L, too.

A great time. Peter really was wonderful, everything working perfectly, all in exceptionally good humor, despite the technical problems earlier in the day and the mad scramble he had to do to get ready in time.

Sunday Sep 18, 2016 #

10 AM

Orienteering race 40:59 intensity: (1:09 @1) + (8 @2) + (3:41 @3) + (7:31 @4) + (28:30 @5) *** 4.09 km (10:02 / km) +137m 8:35 / km
ahr:172 max:222 spiked:9/11c slept:7.5 weight:158.4lbs shoes: 2014 icebugs

Brown X Day 2. Another good day, with a couple of relatively minor mistakes and a few more hesitations than yesterday, but still good on the day, I think 6th overall on Brown X, and 5th for the two days. Nominal distance 3.6K.

Based on US eligibility, a silver medal in M65. Much unexpected.

Map and route

1. Downhill through lovely open woods with a stonewall on either side. The best running one ever gets. Crossed the little streams and the E-W trail, trail S, then wall to the corner, heading right for it, but the cliff and the flag were obscured by a tree, so didn't see it until I was more or less right on it. Spike.

2. Drifted R across the stream to the trail, followed it to the wall corner and then an easy attack.

3. Started along the line, but then corrected N so I could get down the cliffs. Jammed my ankle in the rocks. It was pretty sharp and I hopped a few steps, but soon forgot about it. A little lower than I thought I was, had to climb a bit to the control, but no problem.

4. Everything was looking good, maybe too good. Followed a reentrant down, apparently without checking the compass and ran into the two boulders before the trail, so corrected from there and got to the flag, but I couldn't find the SI box. I almost punched on the map before I saw it on a stand a bit away from the flag. So maybe a minute lost of getting off line, and another 10 seconds or so trying to find the box.

5. Left around the cliffs, then more or less straight through blueberry, but nice terrain, gently down. Right by the boulder halfway from the trail, saw the rocky cliffs to my right and right in.

6. Also pretty good. Red the boulder at the top of the green, the green patches, and saw the bag from about 40 M or so.

7. More or less straight on compass, picking off the rock just across the trail. Fooled a bit by rocks up higher and a bit obscured by the circle, but figured it out reasonably soon and right in.

8. Right of big cliffs, difficult footing getting down the hill to the trail. Left on trail a bit, then along the L side of the big hill, gradually climbing it and following the long spur down. Saw Karen Muffati leaving, maybe 45s or a minute ahead.

9. A little uncertain on this leg, not sure why. Drifted a little toward the wall, then corrected and headed right to it, but just slow.

10. Again, saw Karen well ahead, far enough away that I couldn't necessarily follow, but maybe I could go a bit faster heading in the general direction.

11. Pretty dumb. Saw that my control was at the end of the wall, and didn't even notice the parallel trail, instead climbing over the wall, picking though some rocks and stuff, instead of the nice fast trail. Probably 30 or 40 s lost.

F. My leg wasn't twinging, so I was able to finish a lot faster than yesterday.
3 PM


Physical inventory after the weekend: Generally surprisingly good. I felt better after running Saturday than I did Friday, and better Sunday than Saturday. Saturday I was running with a fair bit of caution because of the place I had strained my quad a few weeks back complaining to me. Sunday I was still aware of it, but less so, and less constrained by it.

I did crunch my ankle a bit between 2 and 3, hopped down on a rock with my forefoot and the heel came down too fast and too much. Pretty sharp, but nothing like the time I really hurt it doing that 20 years ago at Harold Parker. Felt ok the rest of the course, but now that I am home it is pretty tender. Ice should fix it.

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