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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Mar 16:

activity # timemileskm+m
  Hike5 5:36:39 15.02(22:25) 24.17(13:56) 365
  Gym4 2:20:00
  Orienteering2 57:38 4.09(14:06) 6.58(8:45) 1319 /12c75%
  Total11 8:54:17 19.11 30.75 4969 /12c75%
  [1-5]11 8:41:41
averages - sleep:9 weight:164.8lbs

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Saturday Mar 16 #

3 PM

Orienteering 26:46 intensity: (14 @0) + (10 @1) + (8 @2) + (7:59 @3) + (16:28 @4) + (1:47 @5) 2.94 km (9:05 / km) +65m 8:11 / km
ahr:148 max:167 spiked:9/12c slept:8.0 shoes: 2012 MT101 Black

City sprint at Cospicua. Good except for confusing the various sets of stairs around 6, 7 and 8. Seems went the long way around a couple of times. 11th today. Took one tumble on a curb right at the start, skinned my knee a bit.

Friday Mar 15 #

6 AM

Hike 51:44 intensity: (1:28 @0) + (49:35 @1) + (19 @2) + (22 @3) 2.57 mi (20:08 / mi) +43m 19:08 / mi
ahr:95 max:110 slept:9.0 shoes: 2017 Gray Gel Kayanos

Went for a walk with my friend and roommate Max. The track is from the way back. On the way out we stopped at the Wignacourt tower at St. Paul’s Bay. Quite a bit cooler than I had expected, but not as cool and windy as yesterday.
5 PM

Orienteering race 30:52 intensity: (20 @0) + (5 @1) + (1:22 @2) + (5:52 @3) + (13:10 @4) + (10:03 @5) 3.64 km (8:29 / km) +66m 7:47 / km
ahr:152 max:170 slept:8.5 shoes: 2012 MT101 Black

MOC stage 1 at Buskett Gardens. Intricate network of paths and stonewalls, none crossable. A failure of map reading led me to go way around on successive legs, probably about 6 or 7 minutes, but others had trouble, too and I was 6th of 22 in M70. As a condition of permission, we were asked not to post the map. Hadn’t run into that before. I hope they will post splits, but they are not always good at that.

Saw my friends Luisella, Claudia and Maria from Trento, many other people I know. Had dinner with Max and with some Brits I did not know before, Carol Edwards, Karen and Andy. Late when we got back.

Thursday Mar 14 #

Event: MOC Tour
10 AM

Hike 1:09:31 intensity: (6:23 @0) + (1:01:23 @1) + (48 @2) + (57 @3) 3.19 mi (21:47 / mi) +32m 21:08 / mi
ahr:95 max:130

After arriving at the hotel on St. Paul’s Bay. Very windy, fairly cold. I got tired and repaired back for a quick dinner and bed.

Wednesday Mar 13 #

5 AM

Gym 40:00 [3]
slept:6.5 weight:165.2lbs

Part of Rhonda's morning class
10 AM

Hike 53:56 intensity: (21:38 @1) + (26:46 @2) + (5:32 @3) 2.54 mi (21:14 / mi) +67m 19:38 / mi
ahr:109 max:125

At the lake, with microspikes. A mix of ice, crusty snow and soft snow. Enough soft snow that skiing would be a reasonable way to get around, but not much time for experimenting today.

Tuesday Mar 12 #


The backstory: a week ago Sunday I went down to Westmoreland for the green course and put in a contact lens in my left eye for map reading. Didn’t feel quite right, and by the time I got out of the car it was not centered and I had no near vision. I tried to find it to re-insert it or move it back in place, but I couldn’t find it. My eye was irritated enough that it seemed like it was still in there, but I wasn’t going to be going orienteering without a new lens, so I put in a new one and it worked fine. Took it out again after I ran without incident, but the eye remained irritated. The next day it was bugging me. I couldn’t find the lens and neither could either of my assistants, so I hied myself off to the eye doc, or more specifically to the eye doc’s wife, who is also an eye doc, as he was out for the day dealing with the snow. She used the tools of the trade to search for a rolled up lens at the margins, and eventually declared that it wasn’t in there, and the eye was just irritated from all the attention it was getting. Sent me home with eye drops and eventually I got used to the situation and stopped thinking about it.

This morning I came downstairs, feeling a bit out of sorts, blinking and trying to get my vision orderly, to no avail. Pretty weirded out to have my vision in my left eye so compromised the day before I am leaving for Malta. I couldn’t see well either with or without my glasses, and happened to glance at my palm with the glasses off and the lines were sharp. A little digging revealed that the long lost lens had come out of hiding after a 9 day vacation and camped out in place, where I could pluck it off and be back to normal. So where had it hid all this time?
9 AM

Hike 1:31:50 intensity: (4:07 @0) + (29:55 @1) + (18:15 @2) + (30:07 @3) + (9:26 @4) 3.58 mi (25:39 / mi) +124m 23:09 / mi
ahr:119 max:155 slept:8.25 weight:164.6lbs

On the snowmobile trails at Peoples SF with Rhonda, Tullio, Elaine and Sassy. A fine outing. Good footing with microspikes.
2 PM

Gym 40:00 [3]

Yoga in the gym, followed by 4x10 DLs with 95#, 3x10 goblet squats with 40#, some forearm work and 2x10 1 leg stand ups.

Monday Mar 11 #

12 PM

Hike 1:09:38 intensity: (4 @0) + (1:01:27 @1) + (6:09 @2) + (1:58 @3) 3.14 mi (22:11 / mi) +99m 20:12 / mi
ahr:105 max:118 slept:6.5 weight:165.4lbs shoes: 2017 Gray Gel Kayanos

With Zack, Rhonda and Sassy on the snowmobile trails. Lots of melting going on, but they were generally still firm enough. Microspikes.
9 PM

Gym (Yoga) 20:00 [3]

A late session, but don’t like to miss.

Sunday Mar 10 #

10 AM

Gym (Yoga) 20:00 [3]
slept:7.25 weight:164lbs

Gym (Weights) 20:00 [3]

A very modest outing, considering carefully the advice of PG about the perils of this activity. Just 3x10 DLs with 95, 3X10 Goblet Squats with 30, 30, 35. A few sets of pull-downs, keeping the weight light to keep the elbow more or less happy.

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