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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Oct 29, 2022:

activity # timemileskm+mload
  Orienteering3 4:10:34 8.56(29:16) 13.78(18:11) 3487 /9c77%330.8
  Hike1 1:40:57 3.5(28:51) 5.63(17:55) 59125.3
  PT exercises1 1:00:00
  Pilates1 50:00
  Yoga2 44:00132.0
  Gym1 15:0045.0
  Rowing Machine1 9:19 1.24(7:30) 2.0(4:40)28.0
  Total10 8:49:50 13.3 21.41 4077 /9c77%661.0
  [1-5]8 6:45:51
averages - sleep:7.2 weight:169.5lbs

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Saturday Oct 29, 2022 #

Event: WCOC Sessions Woods
 
7 AM

Orienteering 52:45 intensity: (1:33 @0) + (42:47 @1) + (6:37 @2) + (1:48 @3) 1.79 mi (29:28 / mi) +38m 27:39 / mi
ahr:100 max:134 slept:7.5 weight:169.8lbs shoes: 2021 B & W Gel Kayano 12s

Putting out white and some of the yellow
2 PM

Hike 40:04 intensity: (28:47 @1) + (10:20 @2) + (57 @3) 1.54 mi (26:01 / mi) +27m 24:41 / mi
ahr:105 max:134 shoes: 2021 B & W Gel Kayano 12s

Picking up the central controls. Very nice that Peter and Phil picked up the eastern ones.

Hike 1:00:53 intensity: (14 @0) + (48:20 @1) + (12:19 @2) 1.96 mi (31:04 / mi) +33m 29:32 / mi
ahr:103 max:121 shoes: 2021 B & W Gel Kayano 12s

The western controls, moving slower and slower, sore feet and back.
C • Thanks for putting on the e... 4

Thursday Oct 27, 2022 #

8 AM

PT exercises 1:00:00 [0]
slept:7.5 weight:170lbs

At Brian's. Added a few things and this now takes a while.
1 PM

Orienteering 1:05:16 intensity: (7:10 @0) + (50:17 @1) + (7:49 @2) 1.99 mi (32:48 / mi) +67m 29:42 / mi
ahr:96 max:128 shoes: 2019 Icebug Aurora BUGrip

Putting out controls at Sessions. Group 1 0- 8 controls. Slow work on sore feet.

Orienteering 11:15 intensity: (3 @0) + (8:33 @1) + (2:39 @2) 0.49 mi (22:57 / mi)
ahr:101 max:119 shoes: 2019 Icebug Aurora BUGrip

group 2- just 2 controls

Orienteering 1:08:45 intensity: (54:54 @1) + (12:24 @2) + (1:25 @3) + (2 @4) 1.98 mi (34:43 / mi) +93m 30:17 / mi
ahr:103 max:139 shoes: 2019 Icebug Aurora BUGrip

Group 3 - 10 more controls. For this work I carry the flags in my hand and the SI units on a length of rope. I put them in order so I can just take the top one off at each location. This time I got to where I was looking for #53, to be the second from the top, and couldn't find it. Unpacked everything in the car, no luck. Turns out I had put it on the rope first when I thought I was putting 63 on. So mystery solved. Still have 13 to put out Saturday morning. All but one close.

Wednesday Oct 26, 2022 #

8 AM

Pilates 50:00 [0]
slept:5.0 weight:169.2lbs

Flow 1.0 with Yi

Tuesday Oct 25, 2022 #

8 AM

Rowing Machine 9:19 [3] 2.0 km (4:40 / km)
shoes: 2020 Merrell Trail Glove 5

Still a little compromised by the cold.
5 PM

Gym 15:00 [3]

Out to do some of my shoulder related exercises and 3x10 back squats. 75/75/85. These are a little questionable because it’s hard to get my right hand in position, and certainly no strength in the R shoulder. However, just starting these up again has been really beneficial for my legs and back. The other thing I’m planning to do more of is planks, so did one for 2 1/2 min today. That pesky R shoulder is the limiting factor for these too.

Monday Oct 24, 2022 #

3 AM

Note
(sick)

Got up early to take R to the airport. I had felt better yesterday, but cold symptoms again this morning. Negative for COVID, but the same kind of stuff: lethargic, scratchy throat, coughing up mucus.
C • Ugh :( 2
5 PM

Yoga 22:00 [3]
slept:8.0 weight:169.4lbs

Sunday Oct 23, 2022 #

Event: WCOC Hurd State Park
 
7 AM

Yoga 22:00 [3]

9 AM

Orienteering race 52:33 intensity: (4:59 @0) + (14:36 @1) + (17:56 @2) + (6:21 @3) + (7:24 @4) + (1:17 @5) 2.31 mi (22:45 / mi) +150m 18:56 / mi
ahr:114 max:183 spiked:7/9c slept:8.0 weight:169lbs shoes: 2019 Icebug Aurora BUGrip

Brown course (Loop 2) at Hurd, course by Will Hawkins. Nice woods, good course. This was a test to see how my foot would do, and it was mostly ok. A little tender just the last leg or so, and tender on the ride home. So good enough. A little miss on 2, just right of the control and saw the steep little reentrant ahead of me on my right, so had to head back down a line, then on the way to 6 I intended to go to the left of the cliff along the line and ended up going in a circle around it and headed up again, this time left of the steep rocky reentrant to the upper trail, along that until I saw the end of the stone wall on my left, and up on what I thought was the hill, but it seems I was off to the SE and looked around for a bit before I figured it out. The rest was fine.

L 2 BR - Splits

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