Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Jul 15, 2020:

	activity	#	time	miles		km		+m	load
	Orienteering	2	3:42:36	6.99	(31:51)	11.25	(19:47)	140	352.0
	Gym	8	3:24:20						613.0
	cycling	2	2:48:32	31.57	(5:20)	50.8	(3:19)	331	353.7
	Hike	2	2:23:20	8.53	(16:48)	13.73	(10:26)	203	170.3
	Running	3	42:32	3.2	(13:17)	5.15	(8:16)		152.1
	Rowing Machine	3	36:37	4.97	(7:22)	8.0	(4:35)		109.8
	Total	19	13:37:57	55.26		88.93		675	1750.9
	[1-5]	19	13:03:29
averages - sleep:7 weight:163.8lbs

3:11

0:00

» now

Wednesday Jul 15, 2020 #

7 AM

Orienteering 1:12:36 3.51 mi (20:41 / mi) +140m 18:24 / mi
ahr:116 max:169 slept:7.25 weight:162.4lbs shoes: 2019 Icebug Aurora BUGrip

Huntington SP July Green course. Wanted to get out before the heat, and also to get back at a reasonable time, so that was a win, Also a win in the most important way: didn't get hurt.

1. Easy enough. On trail, left on small trail around the hill, from the powerline on compass climbing a line.
2. In good contact pretty much all the way, but then a little confusion at the end when I saw the stone wall in front of me and wasn't expecting it.
3. Lost contact, and drifted north for a while before picking up stone walls and then easy from there.
4. Worst control, headed too far right and then mightily confused by stone wall that I wasn't expecting. Took a while to figure out that I was at the edge of the map, and then not so hard.
5, Got confused by a stony reentrant too early and climbed it, then figured it out from on top. So not a lot of time loss, but definitely a mistake.
6. Easy enough, maybe better to climb right away after the dry pond, but went around to the left pushed by the cliffs.
7. Again the contact was a little loose, hoping for the stone wall and hit the little segment to the S, knew where I was then and easy to get in.
8. Back to the stone wall segment and up the reentrant past it, over the top and down the spur to the trail, across the stone wall and the hill and on compass. Wasn't sure at the time whether my stone was on a spur or a reentrant, but saw the flag on the spur ahead. Helps to have a good compass direction,
9. Easy, marsh, trail, could see the marsh ahead and just stayed left of it. Saw the rocky ground well before I saw the control.
F To the power line, then back in the way I had left on the way to 1. A little yucky crossing the marsh on the powerline, but otherwise fine.

Map and route

5 PM

Running 10:17 0.8 mi (12:52 / mi)
ahr:146 max:152 shoes: 2020 White Gel Kayanos

2 loops, felt tired so that was enough.

Gym 20 [3]

7 ring chin-ups before, 5 after.

HSP July Green course - Splits

Tuesday Jul 14, 2020 #

6 AM

Gym 1:00:00 [3]
slept:7.0 weight:163.8lbs

In the gym with Eric. Usual more deadlifts, goblet squats, arms and shoulders.

12 PM

Running 20:27 1.49 mi (13:43 / mi)
ahr:142 max:178

Another try at hospital loops, this time on a 5:30 clock and making the three loops. Then two of the sprints that I did this winter, where I got hurt on the fifth one, so kept it more under control and only did 2. Satisfactory.

Monday Jul 13, 2020 #

5 AM

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

7 AM

Orienteering 2:30:00 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 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 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 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 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 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.

« Earlier | Later »