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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Oct 1, 2011:

activity # timemileskm+m
  Hike4 3:05:00 9.05(20:27) 14.56(12:42)
  Gym4 3:00:00
  Orienteering1 2:18:17 5.56(24:51) 8.95(15:27) 49325 /31c80%
  Running1 59:47 5.11(11:42) 8.23(7:16) 229
  Total10 9:23:04 19.73 31.75 72225 /31c80%
  [1-5]10 9:22:53
averages - sleep:6.5 weight:159lbs

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Saturday Oct 1, 2011 #

7 AM

Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.0 weight:159.5lbs (rest day)

dog walk with Rhonda and Sassy
2 PM

Hike 55:00 [3] 2.5 mi (22:00 / mi)

Back and forth across the Hudson on the walkway with Jess, Zack and Rhonda. Unfortunately in Birkenstocks, and my feet got a bit sore and tired.
4 PM

Hike 25:00 [3] 1.25 mi (20:00 / mi)
shoes: 2010 NB MT840

Then back across the Hudson again, this time with a pack containing o gear and sleeping gear. J-J met me in the middle and took me down to Bernie's for a pre-HH visit and sleepover. I was tired and bailed out on the last minute preparations going on.

Friday Sep 30, 2011 #

7 AM

Gym 55:00 [3]
slept:7.0 weight:159lbs shoes: 2011 Merrell Trail Glove

2 workouts again today. First was 3 rounds of 25 wall ball throws, run 400; second was bench presses for the others, dumbbell seated presses for me. Several sets of 5 x 25#. 30 was too much.

Thursday Sep 29, 2011 #

4 PM

Gym 50:00 [3]
slept:5.0 weight:159lbs shoes: 2011 Merrell Trail Glove

Two workouts again today, except for Rhonda, who also went at 930. First sets of 3 deadlifts. I did them with 1 arm of course. Not so bad once you get the bar centered. I used 115 for the last set. Maybe could have used more, but it's a little scary being unbalanced like that.

Then 7 rounds of 10 medicine ball cleans and 3 box jumps. First time jumping 24" since I hurt my wrist, and I had to pay attention.

Wednesday Sep 28, 2011 #

7 AM

Gym 40:00 [3]
shoes: 2011 Merrell Trail Glove

two workouts this morning. First was five rounds of 10 squats, 10 wallball situps. Just used a 10#ball to avoid wrist damage. 2nd workout was alternating sets of 6 weighted lunges, 6 push presses. Worked up to 40# dumbbell for last round.

Tuesday Sep 27, 2011 #

Note

roofing day today. The materials showed up yesterday. Dumpster and crew showed up today around 7:30 including this remarkable machine. As of about 3 today they seem to be about 3/4 done.
8 AM

Note

The hand therapy ladies huddled over my wrist and decided it was fine - I had just over-torqued it with my usual over-enthusiasm, so I was encouraged to kick back for a few days.
2 PM

Running 59:47 intensity: (11 @0) + (7 @1) + (14:36 @2) + (34:34 @3) + (10:19 @4) 5.11 mi (11:42 / mi) +229m 10:16 / mi
ahr:136 max:159 slept:7.5 weight:159.5lbs shoes: 2011 NB MT101 green

People's state forest run with Sassy. Rhonda was walking, and we saw her once in the middle, then remarkably enough finished at the same time, coming from different directions. She had already run this morning with her friends and headlamps, and then went to crossfit, so she wasn't that interested in another run.
4 PM

Gym 35:00 [3]
shoes: 2011 Merrell Trail Glove

First day back. Did my own warmup, as theirs didn't seem too back-friendly. Workout today was 12 minutes AMRAP (as many rounds as possible), alternating sets of 10 KB swings and 10 box jumps. Sweaty, generally ok.

Monday Sep 26, 2011 #

5 AM

Note
slept:7.75 weight:158lbs

My back seems to have survived the orienteering as well as could be anticipated. Stiff, but not in any greater spasm. So that is good.

On the other hand, my wrist is really acting up. Sore, swollen, and the ulnar bump is looking strangely prominent. Working it too hard? Something loose in there? I'll call today and try to get it looked at.
2 PM

Hike 1:20:00 [3] 4.0 mi (20:00 / mi)
shoes: 2010 NB MT840

At Peoples State Forest, with the girls

Sunday Sep 25, 2011 #

11 AM

Orienteering 2:18:17 intensity: (18:18 @1) + (1:05:39 @2) + (51:46 @3) + (2:34 @4) *** 8.95 km (15:27 / km) +493m 12:07 / km
ahr:125 max:150 spiked:25/31c slept:5.5 weight:159lbs shoes: 2011 NB MT101 green

Red course at Tarrywile, nominal distance 7.9K. I had more or less planned to do green, but they were out of green maps and it seemed that my usual competition was all on red. Really questionable as to whether it was a suitable idea. I started out at a slow jog, mixed with walking, and very cautious on the slippery rocks, of which there are plenty at Tarrywile. Very cautious. In fact, terrified a good part of the time, particularly in the area of 5-10. No serious problems, just a little lack of attention, seeing a cliff ahead and passing 6 a bit too low, drifting way left on the way to 7, going to 12 instead of 11 (and almost getting to 18 instead of 17). I was doing fine physically until midway on the long leg, when I started to get little pinches in my back, so I dialed it back even further, walking much more from that point on. Pretty tired at the end, and a few cramps getting changed, but otherwise I seem to have escaped more or less unscathed. I had expected it would take at least 2 hours, and maybe up to 2:30, so 2:18 not all that bad under the circumstances. Now can I do 3 times that much next Sunday?

My route.

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