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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Jul 15, 2017:

activity # timemileskm+mload
  Gym3 2:50:00
  Orienteering2 2:40:22 6.82(23:32) 10.97(14:37) 55296.9
  Running4 1:07:15 5.09(13:13) 8.19(8:13) 311185.6
  cycling1 1:01:29 12.4(4:57) 19.96(3:05)61.5
  Kayak1 35:35 2.16(16:28) 3.48(10:14) 43
  Total11 8:14:41 26.47 42.59 409544.0
  [1-5]7 4:36:17
averages - sleep:6.4 weight:164.9lbs

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Saturday Jul 15, 2017 #

11 AM

Orienteering race 45:38 intensity: (1:54 @0) + (16:44 @1) + (21:30 @2) + (4:33 @3) + (57 @4) 3.36 km (13:34 / km) +2m 13:32 / km
ahr:114 max:150 slept:5.75 shoes: 2014 icebugs

Sprint at Spruce woods provincial park. Way too hard for me. I took 19 minutes to find #1, finding the same wrong control 4 times, relocating back to the start twice. Lots of poison ivy, lots of contours. Green wasn't as bad as it looks, but just generally very hard.

Map and Route
3 PM

Orienteering race 1:54:44 intensity: (4:33 @0) + (13:55 @1) + (1:22:58 @2) + (13:18 @3) 7.61 km (15:05 / km) +53m 14:35 / km
ahr:118 max:142 shoes: 2014 icebugs

More of the same. Two bad controls, with no real hope of relocating. 34 min on #2, 40 on #8. Map is so busy that even fairly large features are pretty impossible to find on the map, even when you are right near them. When it got to 14500 and it seemed like I would go overtime, I went to the finish and backtracked to 10 and 9 in order to find 8, and then back again. Made the round trip in only 9 min. But an interesting place. Hope the Tecnu bailed me out.

Map and Route
C • PI 5

Friday Jul 14, 2017 #

Event: 2017 Western Canadian Orienteering Championships
 

Note
slept:5.25 weight:165.2lbs

Travel day. At least I got out for a dog walk first.

Thursday Jul 13, 2017 #

8 AM

Running 17:17 intensity: (2:00 @0) + (18 @1) + (2:14 @2) + (11:24 @3) + (1:21 @4) 2.03 km (8:31 / km) +76m 7:10 / km
ahr:137 max:150 slept:6.0 weight:164.8lbs shoes: 2014 gel kayano

dog loop. FDFs out in force. Too lazy to put together a blue hat, but if I were going out for longer I would.

Wednesday Jul 12, 2017 #

5 AM

Gym 1:00:00 [0]
slept:6.0 weight:164.8lbs

Rhonda's morning class, well attended. All the current possibles, plus alumnae Jan and Betsy, all here to see Sheryl off, who leaves Monday for Italia for 3 years.
1 PM

Running 16:09 intensity: (1:03 @0) + (16 @1) + (25 @2) + (5:16 @3) + (8:20 @4) + (49 @5) 2.06 km (7:50 / km) +81m 6:33 / km
ahr:145 max:161 shoes: 2014 gel kayano

Another spin around the dog loop.

Tuesday Jul 11, 2017 #

6 AM

Gym 1:00:00 [0]
slept:7.0 weight:164lbs

Easy stuff in the gym with Eric, in deference to recent problems. Stretching, mostly.
4 PM

Running 15:55 intensity: (1:26 @0) + (27 @1) + (2:14 @2) + (5:45 @3) + (6:03 @4) 2.07 km (7:41 / km) +81m 6:26 / km
ahr:139 max:158 shoes: 2014 gel kayano

1 dog loop, same as yesterday. I told myself if I get under 16, I will be eligible to start trying 2, so maybe next week, if it fits in, as I don't think I'm going to do it this week. No burning sensation in the leg, or very little, but still the strange numb feeling, but mostly only if I lengthen my stride a bit. So no hurry.
C • Planning 4

Monday Jul 10, 2017 #

5 AM

Gym 50:00 [0]
slept:7.5 weight:165lbs

Rhonda's morning class. Burning sensation in my L leg diminished, say 75% less. Perhaps just calming down itself, but I think mostly because of aggressive lacrosse ball therapy on my butt.
3 PM

Running 17:54 intensity: (1:53 @0) + (28 @1) + (6:48 @2) + (8:30 @3) + (15 @4) 2.03 km (8:50 / km) +73m 7:29 / km
ahr:129 max:145 shoes: 2014 gel kayano

One dog loop. Not remarkable for speed or distance, just for being able to do it at all. No appreciable ill effects, so I seem to be bouncing back from the most recent leg issue.

Sunday Jul 9, 2017 #

1 PM

cycling 1:01:29 [1] 12.4 mi (4:57 / mi)
slept:7.0 weight:165.4lbs

My leg is still pretty troublesome, somewhat difficult to walk, have to be careful about stretching it at all. But a nice day, and thought maybe cycling wouldn't hurt, so I did a short test on the stationary bike and it seemed feasible, so R & I headed to Pleasant Valley and did the little ride out to route 8 and back,slower than ordinary to keep it mellow, and it wasn't so bad.
3 PM

Kayak 35:35 [0] 2.16 mi (16:28 / mi) +43m 15:30 / mi

with Rhonda. Not bad, considering the state of my leg. Relatively minor discomfort.
C • So this doesn't sound good ... 8

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