Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Feb 6, 2021:

	activity	#	time	miles		km		+m	load
	Snowshoe	6	4:59:05	8.93	(33:29)	14.37	(20:49)	280	387.7
	Rowing Machine	6	1:09:01	9.51	(7:16)	15.3	(4:31)		207.1
	Gym	1	1:00:00						180.0
	Hike	1	44:51	2.68	(16:44)	4.31	(10:24)	141	96.1
	Yoga	2	42:00						126.0
	Ski	1	31:29	1.05	(29:59)	1.69	(18:38)	26	40.1
	Total	15	9:06:26	22.17		35.67		447	1036.9
	[1-5]	15	9:02:02
averages - sleep:7.5 weight:161.9lbs

2:45

0:00

» now

Saturday Feb 6, 2021 #

9 AM

Snowshoe 34:49 1.32 mi (26:23 / mi) +41m 24:03 / mi
ahr:99 max:125 slept:8.0 weight:161.8lbs

Dog loop. About 80% already tracked, so not much trail to break. Nice conditions.

1 PM

Ski 31:29 1.05 mi (29:59 / mi) +26m 27:50 / mi
ahr:104 max:118

Either I've forgotten how to do this or maybe I never knew. I seem to remember actually going for some fairly lengthy outings quite a few years back, but it's been a while. I'd probably do better with some conventional ski tracks to work with, instead of alternating breaking trail and pushing through the snowshoe tracks.

Snowshoe 29:13 0.7 mi (41:43 / mi) +20m 38:23 / mi
ahr:104 max:115

With Zack, down to noodle around in the marsh behind the little pond. I figured we would not be out long.

Friday Feb 5, 2021 #

3 PM

Rowing Machine 9:11 [3] 2.0 km (4:36 / km)
slept:8.0 weight:160.4lbs shoes: 2012 merrell trail glove

The weak link in this process is the left hand, and it is complaining a bit today.

Snowshoe 54:49 1.69 mi (32:26 / mi) +55m 29:27 / mi
ahr:99 max:123

Checked on a few controls (1, 2, 3, 4, 5, 6, 7, 11). Had to do a little maintenance on 5, but otherwise ok. Certainly not expecting any customers until the snow diminishes.

Thursday Feb 4, 2021 #

6 AM

Rowing Machine 6:54 [3] 1.5 km (4:36 / km)
slept:6.5 weight:163.4lbs shoes: 2012 merrell trail glove

Warm up for a 500 attempt, probably not the best day for it - not feeling spunky.

Rowing Machine 1:57 [3] 0.5 km (3:54 / km)
shoes: 2012 merrell trail glove

And then this: started well, hit 300 in 1:01.6, but slipping fast and clearly not going to be able to keep that pace or near it, so just relaxed and paddled in. Try again some other day. Useful just to practice going to the point of failure.

7 AM

Gym 1:00:00 [3]

With Eric. A lot of stretching, RDLs, pushups, pull downs, back extensions, ball planks.

8 AM

Hike 44:51 2.68 mi (16:44 / mi) +141m 14:23 / mi
ahr:121 max:137 shoes: 2020 White Gel Kayanos

Around the neighborhood with Rhonda on the roads.

1 PM

Snowshoe 51:36 1.66 mi (31:05 / mi) +65m 27:41 / mi
ahr:99 max:109

Excursion down to the Big Down Marsh, including inspecting the few remaining heron nests. There were 17 only a few years ago (OK, maybe 8-10), but down to 5 now, and hard to imagine they will be here much longer as the remaining snags are all falling in. Here are four of them:

Hard to imagine that one in the foreground is going to stay upright much longer.

C • Constructions on the Water 8

Wednesday Feb 3, 2021 #

10 AM

Yoga 21:00 [3]
slept:8.5 weight:162lbs

12 PM

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

Rowing Machine 19 [3] 0.1 km (3:10 / km)
shoes: 2012 merrell trail glove

Minor improvement, from 18.6 yesterday to 18.5. Not sure there is a lot of scope for further improvement, at least not right now.

2 PM

Snowshoe 1:18:25 2.34 mi (33:31 / mi) +76m 30:26 / mi
ahr:104 max:152

Started out with Rhonda, but she was having binding issues and headed back. Ran into my neighbor Glen's tracks, but he had already gone out and back, so no sighting. On the way back I checked to see how controls 10 and 9 were doing, and it turned out that 10 was down on the snow, so put it back up.

Tuesday Feb 2, 2021 #

2 PM

Snowshoe 50:13 1.22 mi (41:10 / mi) +22m 38:59 / mi
ahr:117 max:169 slept:6.5 weight:162lbs

Excellent conditions, seems like an average of 16-18”. There was talk about going out to tramp around on the Big Down Marsh, but by the time we reached a decision point Rhonda was ready to head back. A good outing. An hour or so of this every day would build some strength.

C • I remember the time I snows... 3

5 PM

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

Monday Feb 1, 2021 #

11 AM

Rowing Machine 22:46 [3] 5.0 km (4:33 / km)
slept:8.0 weight:161lbs shoes: 2012 merrell trail glove

Still a small knot in the left glute that causes some discomfort on these relatively longer pieces. Things on the right side seem quite calmed down, though, perhaps because of the corticosteroid injection of last week, although she said that might take several weeks to be effective. Anyway, not doing much to stress it.

We are getting some pretty attractive snow, but I am pretty reluctant to try and play in it with my sore heel. I find that if I favor it by walking more on the ball of my foot I start to get some PF discomfort, so I won't do much of that!

C • 24 degrees and blowing snow 5

Sunday Jan 31, 2021 #

8 AM

Yoga 21:00 [3]
slept:6.75 weight:162.4lbs

10 AM

Rowing Machine 9:17 [3] 2.0 km (4:39 / km)
shoes: 2012 merrell trail glove

I have a cut on my heel, a split really, and too sore to plan on a hike or run today. A little tender rowing, but got more comfortable as I went along.

Rowing Machine 19 [3] 0.1 km (3:10 / km)
shoes: 2012 merrell trail glove

I was thinking that my 100 M time this season was a little soft, and 100M even as fast as I can go is not all that hard. I did have a couple of problems with this, came off the seat a bit on the first stroke trying to get up to speed fast, and a bit confused at the end stopped one stroke too soon. Anyway, an improvement from the 19.3 I did a while back to 18.9.

Rowing Machine 19 [3] 0.1 km (3:10 / km)
shoes: 2012 merrell trail glove

Catch my breath for a minute or two, then try again. New seasonal PR, 18.6, but I'm thinking that this is still pretty soft.

C • Soft? 8

« Earlier | Later »