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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Oct 18, 2014:

activity # timemileskm+mload
  Gym3 2:10:00330.0
  Orienteering2 1:45:38 7.1(14:53) 11.43(9:15) 7321 /27c77%374.8
  cycling1 1:09:08 4.05(17:05) 6.51(10:37) 131128.1
  Hike1 53:48 3.57(15:04) 5.74(9:22) 22104.1
  Rowing Machine3 27:08 3.73(7:17) 6.0(4:31)81.4
  Total10 6:25:42 18.45 29.69 22521 /27c77%1018.4
  [1-5]10 6:24:53
averages - sleep:6.7 weight:159.8lbs

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SuMoTuWeThFrSa

Saturday Oct 18, 2014 #

11 AM

Rowing Machine 8:58 [3] 2.0 km (4:29 / km)
slept:5.25 weight:160lbs

Friday Oct 17, 2014 #

5 AM

Gym 1:10:00 [3]
slept:7.5 weight:159.4lbs

Rhonda's morning class, but led by Jackie's son Tyler. Very nice young man, but made us work. Harder than I am used to. Then part of my workout after. Whew!

Thursday Oct 16, 2014 #

9 AM

Gym 30:00 [3]
slept:7.0 weight:159.2lbs

2 PM

Rowing Machine 9:16 [3] 2.0 km (4:38 / km)

lethargic

Wednesday Oct 15, 2014 #

8 AM

Gym 30:00 [1]
slept:5.5 weight:160.6lbs

Tired, lethargic today. Not a good sleeping night.
2 PM

cycling (MTB 29er) 1:09:08 intensity: (47 @0) + (27:25 @1) + (27:35 @2) + (8:08 @3) + (4:58 @4) + (15 @5) 4.05 mi (17:05 / mi) +131m 15:31 / mi
ahr:116 max:160

With Zack over at Nassahegon, first time with my new bike. Much more stable feeling.

Tuesday Oct 14, 2014 #

11 AM

Rowing Machine 8:54 [3] 2.0 km (4:27 / km)
slept:7.25 weight:159.8lbs

Difficult, tired. Sore back. I think Sunday's race took a lot out of me. Certainly not used to running.

Monday Oct 13, 2014 #

10 AM

Orienteering race 24:33 intensity: (1 @0) + (8 @1) + (20 @2) + (3:28 @3) + (20:12 @4) + (24 @5) *** 3.8 km (6:28 / km) +51m 6:03 / km
ahr:148 max:165 spiked:15/18c slept:7.0 shoes: 2012 MT101 Black

NAOC sprint course 3. Surprised to end up 3rd in M65, behind PG and coach. I certainly didn't feel particularly fast, but no significant errors, maybe 10 seconds or less running by 7 on the left and looking back for it, and by 10 on the right, same thing. Also a little slow going to 11, confused by the elephant tracks that looked like unmapped trails, but only maybe 5 seconds. Pleased with my execution of the last four in the arena. Map and route.

Then a short visit with friends and into the car for 8 hours back home.
C • Speed (v. 2) 3

Sprint - Course 3 - Splits

Sunday Oct 12, 2014 #

10 AM

Orienteering 1:21:05 intensity: (13 @1) + (18:32 @2) + (25:19 @3) + (17:31 @4) + (19:30 @5) 4.74 mi (17:06 / mi) +22m 16:52 / mi
ahr:146 max:205 spiked:6/9c slept:7.5 shoes: 2014 icebugs

Map and route for NAOC long course 6. Couldn't see the map in the glare early, had a lot of trouble on the first two short legs, just couldn't see. Then the long leg was good, all on trail, until I got close and got a bit distracted by all the people around hunting for it. Kept coming to the wrong, larger marsh and wandering, In the little trail network, trying to cut across to it, but kept missing, further afield. Eventually tracked it down by taking the trail right to it, loss of 30 minutes! After that followed trails pretty exclusively, hard to see this map, but no more problems, just tired and slow, well back by then.

Sign me up for 1:7500 maps. I just couldn't see this map well enough either day.
2 PM

Hike 53:48 intensity: (1 @0) + (28:54 @1) + (10:17 @2) + (7:45 @3) + (2:51 @4) + (4:00 @5) 3.57 mi (15:04 / mi) +22m 14:48 / mi
ahr:120 max:200 shoes: 2014 Hoka Stinsons

Around the neighborhood with Rhonda.

Long - Course 6 - Splits

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