Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Jul 18, 2020:

	activity	#	time	miles		km		+m	load
	Orienteering	2	3:42:36	6.99	(31:51)	11.25	(19:47)	140	352.0
	Hike	3	3:08:44	9.66	(19:32)	15.55	(12:08)	263	213.9
	Gym	6	3:03:20						550.0
	cycling	1	55:41	11.18	(4:59)	17.99	(3:06)	71	99.1
	Running	3	42:32	3.2	(13:17)	5.15	(8:16)		152.1
	Rowing Machine	2	17:52	2.49	(7:11)	4.0	(4:28)		53.6
	Total	16	11:50:45	33.51		53.93		474	1420.7
	[1-5]	16	11:13:47
averages - sleep:7.2 weight:163.5lbs

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Saturday Jul 18, 2020 #

7 AM

Note

Painting lawn chairs. Not entirely sure this was a good idea. Three elderly adirondack chairs on the deck. Power washed them a few days ago, primed them Wednesday, first and second coat on the top side Thursday. Rain yesterday so nothing. Painted the bottom sides this morning. They look very nice, but way too much work.

C • Lawn chairs 5

8 AM

Note

Two hours weeding, raking and tying up tomato plants in the vegetable garden. A good pandemic activity.

10 AM

Hike 1:13:48 2.98 mi (24:46 / mi) +95m 22:32 / mi
ahr:97 max:132 slept:7.25 weight:162.8lbs shoes: 2020 White Gel Kayanos

With Rhonda from LeGeyt Rd in to the Indian Council Rocks and on the Tunxis trail for a bit.

Green frogs calling in the first pond we came to, then later beaver lodge in the middle of the marsh.

1 PM

Note

An hour and a half laurel wrangling down in the clear cut, where it is much cooler than our in the open. Cool enough that heat was not really an impediment. What was an impediment was a yellow jacket sting in my knee, and a bunch of those guys buzzing around looking for somebody to blame for their problems. That seemed like a good time to leave the area for the day.

4 PM

Rowing Machine 8:57 [3] 2.0 km (4:29 / km)
shoes: 2012 merrell trail glove

Trying to average 1,000 a day, but falling a bit behind.

5 PM

Gym (Yoga) 21:00 [3]

Friday Jul 17, 2020 #

Event: Rescheduled - BAOC: California Orienteering Festival

8 AM

Gym (Yoga) 21:00 [3]
slept:7.5 weight:163lbs

Thursday Jul 16, 2020 #

6 AM

Gym (Weights) 1:00:00 [3]
slept:6.75 weight:163.6lbs

Working out with Eric

12 PM

Hike 41:05 2.19 mi (18:46 / mi) +74m 16:59 / mi
ahr:99 max:137 shoes: 2020 White Gel Kayanos

With Rhonda at the lake. Had to cut it short. Too sore and tired after spending the morning first in the garden weeding then painting lawn chairs.

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

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