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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Jul 13, 2020:

activity # timemileskm+mload
  Hike3 3:35:31 12.57(17:09) 20.23(10:39) 289251.8
  cycling2 2:48:32 31.57(5:20) 50.8(3:19) 331353.7
  Gym7 2:45:00495.0
  Orienteering1 2:30:00 3.48(43:06) 5.6(26:47)206.3
  Rowing Machine5 54:24 7.46(7:18) 12.0(4:32)163.2
  Running1 11:48 0.91(12:58) 1.47(8:03)45.0
  Total19 12:45:15 55.98 90.1 6201515.0
  [1-5]19 12:12:45
averages - sleep:7 weight:164.2lbs

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Monday Jul 13, 2020 #

5 AM

Gym (Yoga) 21:00 [3]
slept:7.0 weight:164.2lbs

7 AM

Orienteering 2:30:00 intensity: (29:17 @0) + (1:08:55 @1) + (18:48 @2) + (32:12 @3) + (48 @4) 3.48 mi (43:06 / mi)
ahr:102 max:148 shoes: 2014 Mafate 2

Not really orienteering, but that close cousin, golf. With my friend Tom and a couple of his other friends. Much less capable than last time. I might have to practice if I am going to do this.
C • Eighth hole 2
11 AM

Rowing Machine 8:55 [3] 2.0 km (4:28 / km)
shoes: 2012 merrell trail glove

5 PM

Running 11:48 intensity: (6 @1) + (31 @2) + (1:04 @3) + (9:58 @4) + (9 @5) 0.91 mi (12:58 / mi)
ahr:148 max:168 shoes: 2020 White Gel Kayanos

Thought I would do three laps of the hospital loop on a 5:15 clock, but turned it into a Bricker set. Just not used to it, and thought it was smarter to call it quits after 2.

Sunday Jul 12, 2020 #

Event: HVO/WCOC Local Training Summer 2020
 

Note

Visitors in the back field:




Staring at the camera:


7 AM

Hike 1:13:51 intensity: (56:07 @1) + (16:25 @2) + (1:19 @3) 4.49 mi (16:27 / mi) +94m 15:26 / mi
ahr:102 max:130 slept:7.75 weight:164.6lbs shoes: 2020 White Gel Kayanos

3 PM

cycling 55:41 intensity: (1:21 @0) + (13:12 @1) + (37:29 @2) + (3:39 @3) 11.18 mi (4:59 / mi) +71m 4:53 / mi
ahr:113 max:142

Saturday Jul 11, 2020 #

7 AM

Rowing Machine 13:48 [3] 3.0 km (4:36 / km)
slept:6.0 weight:164.6lbs

9 AM

Hike 1:09:29 intensity: (1:26 @0) + (1:00:41 @1) + (5:26 @2) + (1:52 @3) + (4 @4) 4.04 mi (17:12 / mi) +109m 15:52 / mi
ahr:98 max:146 shoes: 2020 White Gel Kayanos

Not too hot, but really steamy. L leg still acting up.
2 PM

Gym (Yoga) 21:00 [3]

3 PM

Gym (weights) 20:00 [3]

With Rhonda, pushups on the bar, deadlifts, squats, pull downs, some TRX squats and rows.

Friday Jul 10, 2020 #

5 AM

Gym (Yoga) 20:00 [3]
slept:7.0 weight:163.4lbs

Part of the morning class with Rhonda and Karen. L hamstring quite tender.
4 PM

Rowing Machine 13:54 [3] 3.0 km (4:38 / km)
shoes: 2012 merrell trail glove

L leg sore, even doing this. Lazy day, in a way. I did spend about 3 hours in the vegetable garden, mostly weeding, but otherwise laying fairly low. The promised rain still holding off as of 5 pm.

Thursday Jul 9, 2020 #

6 AM

Gym (Yoga) 2:00 [3]
slept:7.25 weight:163.4lbs

7 AM

Gym 1:00:00 [3]

In the gym with Eric. A bit more than last time. Goblet squats, deadlifts, bent over rowing, pull downs, pushups on the bar, some bandwork, side planks. Not bad. We are doing these sessions masked up and it does get more than usually sweaty.
10 AM

cycling 1:52:51 intensity: (15:03 @1) + (1:02:20 @2) + (27:13 @3) + (8:03 @4) + (12 @5) 20.39 mi (5:32 / mi) +260m 5:19 / mi
ahr:122 max:165

Pretty hot today, and the legs were not lively. Thought I would go up Sandy Brook at least as far as Pisgah Mt Rd, and then when I got there turned on Pisgah Mt to see what it was like. Unpaved, a bit bumpy and stony, but generally well-graded. Followed it until I was over 10 miles, and since I didn't know whether it would come out someplace interesting, just turned around. A bit of attention required on the downhill return. Anyway, I looked after and I was half way to the environs of the Colebrook General Store, so keeping going would have been reasonable. Next time.

I felt tired today, but nothing much hurt until the last two miles. My neck and upper back got stiff, and the L hamstring got progressively more sore. If it had seemed at all reasonable to just get off and walk back in my bike shoes I might have.

Wednesday Jul 8, 2020 #

7 AM

Gym (Yoga) 21:00 [3]

9 AM

Rowing Machine 8:39 [3] 2.0 km (4:20 / km)
slept:7.75 weight:165lbs shoes: 2012 merrell trail glove

A bit livelier than the last few outings, and a strong finish. 500M splits:
2:15:0
2:11.9
2:09.3
2:02.7
C • Wonderful! 2
11 AM

Hike 1:12:11 intensity: (26 @0) + (1:02:30 @1) + (8:45 @2) + (30 @3) 4.04 mi (17:52 / mi) +85m 16:46 / mi
ahr:98 max:124

Tuesday Jul 7, 2020 #

Note

Last laurel wrangling for a bit. The tractor has some hydraulic issues beyond either my capability or my interest to figure it out, so off to the local tractor dealer. I'm not going to build up a monster pile to chip until it returns.
8 AM

Rowing Machine 9:08 [3] 2.0 km (4:34 / km)
slept:6.0 weight:164.2lbs shoes: 2012 merrell trail glove

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