Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Nov 16, 2019:

	activity	#	time	miles		km		+m	load
	Hike	3	4:02:50	12.25	(19:50)	19.71	(12:19)	533	335.7
	Gym	8	3:20:00						600.0
	Orienteering	1	1:38:59	3.11	(31:50)	5.01	(19:47)	150	150.0
	Rowing Machine	2	17:35	2.49	(7:04)	4.0	(4:24)		52.8
	Running	1	5:05	0.41	(12:24)	0.66	(7:42)		17.4
	Total	15	9:24:29	18.25		29.38		683	1155.8
	[1-5]	15	9:19:36
averages - sleep:7 weight:167.1lbs

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Saturday Nov 16, 2019 #

8 AM

Gym (Yoga) 20:00 [3]
slept:7.0 weight:166.8lbs

9 AM

Orienteering 1:32:00 2.82 mi (32:38 / mi) +127m 28:37 / mi
ahr:107 max:143 shoes: 2019 Blue Gel Kayanos

Putting out some controls for the meet tomorrow.

Orienteering 6:59 0.29 mi (24:04 / mi) +23m 19:19 / mi
ahr:102 max:142

And one last one. I had arrived at this one on the earlier jaunt to find I was missing the SI box. So the rest of the way around I was hoping it was in the case with the other controls and not lost in the woods somewhere. And it was in fact nestled in the case, so drove to where I could pop into it easily. Quite fine.

2 PM

Gym (Weights) 40:00 [3]

4 rounds, 5 exercises:
Rowing machine 500m, average pace 2:22
12x garhammers
12 x pulldowns at 8, except R shoulder was complaining, so 7 on the last set
12 x dumbbell BPs at 25#
10 x back squats at 95#, except stopped at 8 on the last set.

Friday Nov 15, 2019 #

7 AM

Gym (Yoga) 20:00 [3]
slept:8.0 weight:166.6lbs

Thursday Nov 14, 2019 #

8 AM

Gym (Yoga) 20:00 [3]
slept:5.0 weight:166.6lbs

2 PM

Hike 1:03:22 3.71 mi (17:05 / mi) +91m 15:52 / mi
ahr:116 max:137 shoes: 2019 Blue Gel Kayanos

Still pretty darned cold.

Wednesday Nov 13, 2019 #

9 AM

Rowing Machine 8:44 [3] 2.0 km (4:22 / km)
slept:8.0 weight:166lbs

just 1 second over my seasonal PR, not that I knew that before.

Tuesday Nov 12, 2019 #

7 AM

Gym (Yoga) 20:00 [3]
slept:7.5 weight:166.8lbs

3 PM

Running 5:05 0.41 mi (12:24 / mi)
ahr:143 max:165

Thought I would run a few hospital loops, but the wind was pretty cold and fierce and it didn't seem that entertaining, so stopped the first time around.

4 PM

Rowing Machine 8:51 [3] 2.0 km (4:26 / km)

C • Another nice piece 2

Monday Nov 11, 2019 #

5 AM

Note
slept:7.5 weight:168.8lbs

Strange junco behavior. I had seen an episode of this a few evenings ago and thought it was pretty odd, but saw it again this morning so I guess it is just what they do. I was walking out to the gym in the dark, and there were two juncos flying up to the windows, perhaps attracted to the light inside, and acting very moth-like, fluttering up and along the glass, then back to the ground for a bit to think it over before trying it again. So maybe this goes on all the time and I just never noticed it before?

C • Yes 2

Gym (Yoga) 35:00 [3]

An abbreviated version of Rhonda’s morning class, as she is slowly easing back into it. With Karen and Jackie, who showed up from New Britain.

2 PM

Hike 1:06:01 4.01 mi (16:28 / mi) +106m 15:13 / mi
ahr:101 max:123

Sunday Nov 10, 2019 #

Event: HVO chase start, classic distance

9 AM

Gym (Yoga) 20:00 [3]
slept:6.0 weight:168lbs

Rhonda was wanting to go walking, but I needed some substantial loosening up first. I got home yesterday from Ansonia tired and sore, and decided then that going orienteering today was not happening. If the meet had been down the street, I would have gone cheerfully, but I could just see that the combination of a 90 minute drive each way and running around in the cold for an hour in between was not going to work out so well.

10 AM

Hike 1:53:27 4.53 mi (25:03 / mi) +336m 20:21 / mi
ahr:101 max:142 shoes: 2019 Blue Gel Kayanos

We did go for a walk, and after considering some options decided on this one along the Tunxis trail and back up home on what is left of Doyle Rd. To keep the distance under some level of control, we had Zack drop us off at the trailhead near the intersection of Lavander Rd with Ratlum Rd. It turned out to be something of an adventure. There are a lot of steep ascents and descents, all covered with relatively fresh fallen leaves, some lubricated by an underlayer of ball bearings. That is, acorns. So very gingerly, particularly on the downhills. Only one actual fall, and that one didn't turn out particularly badly.

3 PM

Gym (Weights) 25:00 [3]

4 x 10 back squats 85-85-85-95
4 x 10 pull downs level 8
3x10 garhammers
3x10 DB bench presses 25#s
2x 10 DLs 95

Back squats went very well. DLs? A little too much pressure on the hammies. Maybe even less weight next time.

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