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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Jul 18, 2017:

activity # timemileskm+mload
  Orienteering3 4:56:29 12.43(23:51) 20.01(14:49) 772 /4c50%508.0
  Gym1 1:00:00
  Running3 50:03 3.82(13:05) 6.15(8:08) 242141.3
  Hike1 44:56 2.55(17:39) 4.1(10:58) 260
  Total8 7:31:28 18.8 30.26 5792 /4c50%649.4
  [1-5]6 5:34:41
averages - sleep:6.1 weight:164.8lbs

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Tuesday Jul 18, 2017 #

2 PM

Hike 44:56 [0] 2.55 mi (17:39 / mi) +260m 13:24 / mi
slept:6.0 weight:164.6lbs shoes: 2014 gel kayano

With Rhonda, around the neighborhood. She is gently returning to exercise, so not pushing it.
6 PM

Running 16:37 intensity: (2:21 @0) + (24 @1) + (2:27 @2) + (8:19 @3) + (3:06 @4) 2.06 km (8:03 / km) +85m 6:41 / km
ahr:137 max:150 shoes: 2014 gel kayano

dog loop, hot out. Still not strong enough for it to be interesting to try the formerly standard two loops.

Monday Jul 17, 2017 #

Note
slept:7.0

long travel day back from Winnipeg. A mostly successful trip. I finished two of three races, although DFL in both of them. Only contracted some very minor PI lesions (so far). Seem to have arrived home as intact as I left.

One of the really nice things was seeing old friend Fritz Menninger there. Hadn't seen him in quite some time and he is a fine fellow.

Maps from the weekend:

Sprint

Middle

Long

Sunday Jul 16, 2017 #

11 AM

Orienteering race 2:16:07 intensity: (1:05:20 @1) + (1:06:35 @2) + (4:12 @3) *** 9.04 km (15:03 / km) +22m 14:53 / km
ahr:110 max:137 spiked:2/4c slept:7.0 shoes: 2014 icebugs

Long distance at Spruce Woods Provincial Park, course 6. Well, this was just way too hard for me. They got me right out of the start. Start was along the road with a remote start triangle, but the bag at the remote triangle was down in a hole, and I focused instead on the bag another 50 m down, probably a white or yellow control. Consequently I went up the hill in a clearing parallel to the one I thought I was in. Of course pretty quickly nothing made sense, but I kept soldiering on, still not able to make it match. Eventually I came to a bag in a depression, not expecting it to mean anything, since I thought I was off to the right someplace, but the control code was mine. Lucky break. #2 was fine, well executed, stayed in close contact, spiked it. Then #3 was the longest leg, control in a depression in a clearing in the middle of a large dark green area. Seriously? But remarkably enough I was able to stay in contact until a parallel error late left me 50m or so off to the right. Figured it out and headed west and got it.

#4 was pretty fine work, through some green, stitching together a few little clearings, popping out at the right place. spike. Then came 5. Thought I knew what I was doing, but now it seems I was off to the NE, but just couldn't make anything of it. A lot of wandering, back to the same place again for a while, trying different theories to match it up. After 45 minutes of that I decided I wasn't ever going to figure out where I was, headed out west toward the road and dnf'd in along the road, which took another 40 min from the time I gave up. Tiring.

Map and route

The part where I was off the map was after I had given up and I was walking out to the road through the yellow. I had kind of figured out where I was in my wandering looking for 5 in the wrong place, but not until that evening. Interesting now that I see the track that I took a hard turn R on the way to #3, and was lucky enough to figure out where to go at the end.

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

Friday Jul 14, 2017 #

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.

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