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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Sep 26, 2009:

activity # timemileskm+m
  Orienteering1 2:02:04 6.4(19:04) 10.3(11:51) 34011 /12c91%
  Gym2 1:45:00
  cycling1 1:20:00 18.0(4:27) 28.97(2:46)
  Running2 1:10:20 6.84(10:17) 11.01(6:23) 80
  Hike1 1:00:00
  Total6 7:17:24 31.24 50.28 42011 /12c91%
averages - weight:163lbs

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Saturday Sep 26, 2009 #


Bummer! Missed the meet today in Redding, as I had it in my head that it was tomorrow.

cycling 1:20:00 [3] 18.0 mi (4:27 / mi)

West Simsbury and West Granby, with Chris.

Friday Sep 25, 2009 #


AOWN. Dogs treed an 8 month old bear cub this morning, around 8 am. Rhonda was pretty excited retrieving her dogs. Where was the cub's mama? Apparently next door foraging, as the neighbor's garbage was picked over, and furniture on their deck tossed around.

Running (woods run) 15:57 [5] 2.0 km (7:59 / km) +80m 6:39 / km
weight:163.5lbs shoes: NB MT840

Sprint A. Had grander plans, but the day got away from me and I just went out late. A PR for the course, and by quite a bit: 26 seconds. Strong through the middle legs, particularly 9-12, then struggling to hold on for the uphill legs toward the end.


Steve Pelletier, my neighbor who bow hunts here, got two deer today. Such a nice guy, and he was just delighted. Showed up at the door grinning broadly and out of breath. He got them from a tree stand down on the North facing hill near the northern property line. Last year he didn't catch one all season.

Thursday Sep 24, 2009 #


Tennis elbow update. Not sure the flexbar is having the desired effect. If the point is to exercise the forearm eccentrically, why not this: holding the affected arm in front of me, bent at the elbow and wrist bent back 90 degrees, I push on the back of my hand with the other hand, resisting as it goes through the range of motion until it is bent about 45 degrees forward. I can control very easily the amount of force, and it seems to fire the muscles in there. Yet to see if it fixes the problem, but it is way more low-tech than even the low-tech flexbar, and seems to hit the problem more directly. I have been doing a set of 5 reps, a couple of times a day, for several days now.

Wednesday Sep 23, 2009 #

Gym 45:00 [3]

Morning class, lightly attended. I generally arrive a bit late, having another cuppa and reducing my exposure to the part that involves a lot of crunches. Works out ok. I also get pretty antsy in any structured setting for as much as an hour or so.

Gym 20:00 [3]

made up our own workout, as I am enjoined from doing most of the crossfit repertory by various ailments: 4 cycles of run 530 meters, ten back extensions, ten GHD situps, ten 35 pound overhead presses. 2:36, 2:38, 2:36 and 2:32 for the runs. This sort of thing is much more exhilarating than a longer run, and doesn't irritate my hamstrings the way the longer runs do.

Tuesday Sep 22, 2009 #

Running 54:23 [3] 5.6 mi (9:43 / mi)

with Rhonda from Pleasant Valley. Much discomfort in R hamstring and low back. R was spunky and took off in the last half mile, finishing 45 seconds ahead.

Monday Sep 21, 2009 #

Gym 40:00 [3]

private lesson, followed up by some modest weights to work on shoulder

Hike 1:00:00 [3]

Brisk hike with Rhonda and the dogs down Doyle Rd and up Ted Wright trail to Lans's fire road, past the tower and home. Spent some time coaxing Hazel out of a pool in the stream. She was determined to stay.

Sunday Sep 20, 2009 #

Orienteering race 2:02:04 [4] *** 10.3 km (11:51 / km) +340m 10:10 / km
spiked:11/12c shoes: Yellow NB T840

Green X at Ultralong championships in Rochester. A pretty good result - decent navigation, but a lot of trouble keeping any pace, particularly uphill. Only significant bobble was at #5, where I got a line or two high at the end and had to think about it then head downhill. Maybe two minutes. Probably lost some time on 2, where I went down below the green and ran a longer route, and then was very slow and careful approaching the area of the control. Otherwise pretty steady. Saw Walter heading from six to 7 when I was on my way to 5. Saw Charlie Shahbazian several times, near #7, again between 7 and 8, when he passed between 10 and 11, and when he almost caught me at 12. He was much faster, but making mistakes. Caught Dennis on the way to # 8 and ran together to 8. Here is the map from 1 through 7.
From O-maps

And here it is from 8 through 12.
From O-maps
Finished hard, trying to hold Charlie S back in the last two legs.

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