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Training Log Archive: Charlie

In the 7 days ending Oct 10, 2011:

activity # timemileskm+m
  Gym5 4:20:00
  Orienteering2 2:35:33 8.11(19:11) 13.05(11:55) 20724 /27c88%
  Hike3 1:15:00 3.9(19:14) 6.28(11:57)
  Total10 8:10:33 12.01 19.32 20724 /27c88%
  [1-5]10 8:10:20
averages - sleep:7.2 weight:159.3lbs

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Monday Oct 10, 2011 #

Note

Maps and routes from the weekend

Day 1 course

Day 1 route

Day 2 course

Day 2 route

Things deteriorated after #11 even more than I had imagined. Tired, glasses fogged, no longer making reasonable decisions.

Note



RHINO is on for December 10, more to follow.
8 AM

Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.0 weight:158.5lbs

dog walk with Sassy.
4 PM

Gym 50:00 [3]
shoes: 2011 Merrell Trail Glove

Workout today 5 rounds of 10 C&J (I used 30#DB) and run 400 M. A little tired today.

Sunday Oct 9, 2011 #

10 AM

Orienteering race 1:33:27 intensity: (5 @0) + (1:26 @1) + (19:43 @2) + (41:51 @3) + (30:22 @4) *** 7.73 km (12:05 / km) +159m 10:57 / km
ahr:141 max:165 spiked:11/14c slept:7.75 weight:158.5lbs shoes: 2011 NB MT101 black

Green day 2 at Boulder Dash. Nominal distance 4.8, so a lot of excess running around. Started out so well. Very slow and careful to 1, and a little overly cautious to 2. Saw control on spur and thought I was looking for a boulder, so didn't run up to it until after I checked. Then moving a little better to 3. Saw Phil going the other way on the trail and got him to come back with me a ways, but not sure where he went from there. Saw Jim Henderson at the control, who started 2 minutes ahead. Ran with Jim to 4 and 5, then he hesitated and I ran hard to the big hill and around to the left, climbing to the hill across the stream. Then climbed to the big ridge we had been on twice yesterday and over, Tim P passing me shortly before the control. Good run down to #8, which I had also seen yesterday, Tim mostly in sight. Then a bit tired and glasses fogged, slowed down on the way to 9 through the young pines. Got to the row of cliffs and tried to go below for a while, but it was really crappy so I got up on top and easy from there. Across to the marsh, saw the marsh before the bag. Then across the next marsh and up the reentrant to punch at 11. Had a little trouble following a compass line on that leg, kept drifting south. Then N along the hillside, and maybe drifting W. I'll have to check the GPS, as that must be what happened. Looks like I hit the trail before the control left of the control instead of right, and tried to go W, but the trail kept going south. somehow I couldn't figure it out, and decided to bail out, but by then I must not have been looking at my compass much. Ran into a big cliff which I assumed must be 12, but couldn't find the second cliff with the control. Jim H showed up (and I thought that was too soon). We looked around a bit and he found a control on a cliff and punched, and I was woozy enough to punch it too. Then N along the bland hillside looking for a rocky knoll with a stone wall beyond. Well, I found it, but no control. so I kept looking around for a bit, then decided to bail out to the road 100 M west and relocate. Except I went about 300 M and no road, eventually running into a trail. Headed N on the trail, but really no idea where I was, trying to make things line up to something, but just couldn't imagine or even be sure I was still on the map. Eventually it made sense, and I wasn't all that far E of 13, so I zipped over and got it and then 14 and in. Pretty frustrated, and really perplexed about how I got in such a mess, until I downloaded and found I was missing 12. But wasn't I with Jim at 12? No, turns out we were back at 11, 9 minutes after I had first punched it, and the hill and wall I found along the way were a different one from the one near 13, etc., etc. Yikes!

I'll post the GPS in a while, but I can't bear to look at it yet.

Saturday Oct 8, 2011 #

12 PM

Orienteering race 1:02:06 intensity: (8 @0) + (40 @1) + (6:37 @2) + (38:59 @3) + (15:29 @4) + (13 @5) *** 5.31 km (11:41 / km) +48m 11:11 / km
ahr:141 max:170 spiked:13/13c slept:9.0

Green course at Boulder Dash, Bear Brook SP, NH. Nominal distance 5.0K, so apparently pretty close to straight line. Quite a good run, given my current level of capabilities. Stayed in good contact most of the time, with just two small lapses, neither costly. I drifted too far right into the middle of the marsh going to 9, then headed back to the left side to the hill I could see, not sure if it was the one before the control, or the one with the control. It was the latter, so a lucky break. Then headed to 11 I stopped short at the re-entrant before the control because it was a bit obscured by the circle, but figured it out quickly and headed right in from there. Otherwise hitting them right on, with good visualization of the area around the circle. Getting a bit tired, particularly after about #8. First in M60, but then a lot of the big guns were elsewhere -PG on blue, coach and Kadley on red, walk hiding on brown.

Friday Oct 7, 2011 #

6 AM

Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.25 weight:161lbs

dog walk with Sassy after dropping Rhonda off at the airport at 5:30 to catch her flight to TX.
7 AM

Gym 50:00 [3]
shoes: 2011 Merrell Trail Glove

started with a lot of ab work, which was pretty superfluous as far as I was concerned after all the situps earlier in the week. Then multiple rounds in 25 minutes of 15 squats with a dumbbell held on the chest, 15 sideways medicine ball tosses against the wall on each side, then sprint the length of the parking lot and back. There was a bit of standing around in between, and I wasn't too motivated to go really fast with two o races this weekend, but I was still pretty sprightly.

Thursday Oct 6, 2011 #

4 PM

Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:8.5 weight:160lbs (rest day)

dog walk. Too tired and sore for crossfit, and then ultimately not enough time or energy for a run.

Wednesday Oct 5, 2011 #

5 AM

Gym 1:00:00 [3]
slept:5.75 weight:159.5lbs

Rhonda's morning class. My friend Dave was there, came last night to be here for yoga class followed by 7:30 crossfit. I haven't been to yoga in quite a while.
7 AM

Gym 50:00 [3]
shoes: 2011 Merrell Trail Glove

workout today was KB swings and thrusters, so more of the kind of thing I was feeling tired from doing yesterday. My friend Dave had a good time.

Tuesday Oct 4, 2011 #

4 PM

Gym 50:00 [3]
slept:7.0 weight:158lbs shoes: 2011 Merrell Trail Glove

Workout today was 100 pushups, 100 pull ups, 100 sit-ups, 100 squats. I subbed 26# kb swings and ring rows for the first two. Pretty hard. Interesting that during the kb swings my back spasm released about 40%, so I am standing straighter than I have in a while.

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