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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Oct 17, 2011:

activity # timemileskm+m
  Gym5 4:15:00
  Orienteering2 3:14:34 6.38(30:29) 10.27(18:56) 26311 /20c55%
  Hike2 55:00 2.8(19:39) 4.51(12:12)
  Running1 8:40 0.9(9:40) 1.44(6:00) 13
  Total10 8:33:14 10.08 16.22 27611 /20c55%
  [1-5]10 8:25:08
averages - sleep:6.9 weight:159.7lbs

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Monday Oct 17, 2011 #

7 AM

Gym 50:00 [3]
slept:8.0 weight:159.5lbs shoes: 2011 Merrell Trail Glove

Nice workout. Some deadlifts to start, then 15 minutes to do as many rounds as possible of 5 DLs, 13 pushups, 9 box jumps. Have to modify considerably, of course. did my DLs with 105, because the grip is weak and the wrist a little tweaky. Pushups on knees and on parallettes. First time pushups in 3 months. Don't go nuts. Sore knee, so did box step ups, but at 30" to make it challenging. Got 8 rounds.
2 PM

Hike 30:00 [3] 1.5 mi (20:00 / mi)

down to the bridge and back with R & S. Beavers are having a field day down there. Lots of water. They'll pay.

Sunday Oct 16, 2011 #

10 AM

Orienteering race 1:51:52 intensity: (6 @0) + (5:31 @1) + (1:39:39 @2) + (3:27 @3) + (2:45 @4) + (24 @5) 5.5 km (20:20 / km) +44m 19:33 / km
ahr:124 max:169 slept:4.75 weight:158.5lbs shoes: 2011 NB MT101 black

Norwottuck green course. Brown can't come soon enough. This was physically difficult and pretty scary on steep hillsides with pointy rocks. Also extremely difficult for me to find some of the controls. Three major walkabouts at #3, #5 and #9. Many unmapped trails, many unmapped large rock features. I stopped too soon on #3 on a pretty convincing looking reentrant on a hill, relocated a few times from the power line, almost gave up. #5 I found fine once I got there, but I had a real walkabout trying to figure out where I was along the way, and finally relocated from a trail well beyond where I might have thought I would have catching features. #9 was the worst, a 2 meter cliff in an area full of unmapped 3 meter cliffs. By the time I found it, there were 7 people milling around in sight looking for it. I might never have found it except I looked up - way up, much higher than I could have imagined, and up several cliff levels. Luckily or not, the Garmin ran out of battery while I was looking for 3, so it will remain a mystery where I was on the way to 5.

Saturday Oct 15, 2011 #

6 AM


Walked out to the Big Down Marsh with a conservation officer this morning to check up on some guys hunting ducks there without permission. Kind of interesting. It's been so warm that the ducks are still up north, so they weren't actually shooting, but they did get written up for trespassing. I had seen these guys other years and this year I called ahead, this being the first Saturday of duck season.
1 PM

Orienteering 1:22:42 intensity: (8:00 @0) + (26:25 @1) + (40:55 @2) + (7:15 @3) + (7 @4) *** 4.77 km (17:20 / km) +219m 14:06 / km
ahr:112 max:155 spiked:11/20c slept:7.75 weight:160.5lbs shoes: 2011 NB MT101 black

Mt Tom control picking exercise. Set up by Ali and Alex as part of a training day, but this was enough training for me. I had a lot of difficulty with it, both physically and navigationally. It started to rain toward the end and I got very cold and couldn't see, so the next activity, the corridor, just wasn't much fun anymore and I headed in.

Gave PG about a 30 second head start which was plenty. He was gone quickly. I got passed quickly also by Hannah just after #1. Ali's friend Eric caught up between 1 and 2 and I saw a lot of him after that. He was generally faster, but we seemed to take different routes and meet up at controls. In addition to everything else, for some reason I wasn't seeing the streamers. Perfectly good pink streamers but there were several I stood next to for a while before picking them up. I had the worst time trying to find #8. Back and forth on the trail trying to make sense of it, fooled by the rather robust stream that is not mapped, and finally on top of the cliff with the control and a devil of a time getting down from it. Leaving there was no better, drifting way off to the north to a streamer on an unmapped boulder, then going by #9 and feeling perplexed at the trail, since I was expecting to be at 10 already. Gail bailed me out. After that I was generally finding them, although I had to go relocate to find 19, even though I had been standing on the dot knoll earlier and hadn't seen the streamer.

My route.

Then I walked and jogged along a bit of the corridor route, but too cold and too blind. Back along the road.

Friday Oct 14, 2011 #

7 AM

Gym 55:00 [3]
slept:6.5 shoes: 2011 Merrell Trail Glove

Got up early today - Sassy was downstairs barking vigorously at about 3:45. Was it a bear in the house? No, as it turns out, just a pot on the stove that she didn't seem to think belonged there.

Workout today was supposed to be 30 C&J for time. I am not ready for barbell work yet, so I just did them with a medicine ball, so much easier for me. Then, just for fun, we did another 15 C&J for time, with the weight increased.

Started out with some rowing and rope jumping to warm up. We loaned Jen one of our rowers for a while, so now there are six.
2 PM

Hike 25:00 [3] 1.3 mi (19:14 / mi)

dog walk
5 PM

Running 8:40 intensity: (12 @1) + (27 @2) + (49 @3) + (7:12 @4) 1.44 km (6:00 / km) +13m 5:45 / km
ahr:153 max:166 shoes: 2011 NB MT101 black

couple of moderate intensity loops of the so-called hospital loop. About a 1 minute rest in between. Interesting to watch the GPS while I was standing still in the middle racking up a few additional GPS meters. The apparent distance between split 1 and split 2 - never happened. I was standing stock still the whole time at pt 1.

Thursday Oct 13, 2011 #

5 AM

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

Rowing to warm up. I tried back squats this morning but couldn't hold the bar, so I did several sets of squats with a 50# dumbbell. Then we did pullups and box jumps. I made it through 3 sets of 5 pullups (slightly stressful) then two sets of ring rows (fine). On the box I did 30" stepups instead of jumps, because my knee was sore.

Wednesday Oct 12, 2011 #

7 AM

Gym 55:00 [3]
slept:8.0 weight:160.5lbs shoes: 2011 Merrell Trail Glove

Jen got a loan of 5 concept 2 rowers for a month, so we will be doing some rowing workouts. This was my second try at rowing since the operation, and the first successful one. I did 2K in 8:54, which was not bad, considering the limitations, and considering I was getting some coaching - tough for concentration. Interesting to get some coaching. Seems I am pulling too soon with my arms and releasing back too soon as well. Very hard to change this on the fly after rowing on and off for 25 years, but probably worthwhile to get it right.

Also a lot of KB swings.

And my first pullup since the wrist injury, too. On the rings. I tried hanging from the bar, but the angle is still too stressful to try to pull. Progress!

Tuesday Oct 11, 2011 #

4 PM

Gym 45:00 [3]
slept:6.0 shoes: 2011 Merrell Trail Glove

situps and box step ups with weighted vest 21-15-9, then some more situps with wall ball, finally a squats and running workout. Nice.

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