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Training Log Archive: Charlie

In the 7 days ending Apr 7:

activity # timemileskm+m
  Gym5 1:55:00
  Orienteering1 1:28:39 3.87(22:54) 6.23(14:14) 283
  Running1 33:52 2.6(13:02) 4.18(8:06) 113
  Hike1 30:32 1.25(24:25) 2.01(15:11) 40
  Rowing Machine1 8:47 1.24(7:04) 2.0(4:24)
  Total9 4:36:50 8.96 14.42 437
  [1-5]9 4:32:17
averages - sleep:6.6 weight:166.3lbs

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Sunday Apr 7 #

7 AM

Gym (Yoga) 20:00 [3]

10 AM

Orienteering 1:28:39 intensity: (12 @0) + (10:41 @1) + (33:00 @2) + (37:26 @3) + (6:48 @4) + (32 @5) 6.23 km (14:14 / km) +283m 11:36 / km
ahr:126 max:167 slept:7.0 weight:164.8lbs shoes: 2017 Icebug Anima BUGrip

WCOC Tarrywile meet green course . I rode down with Bill, nice to catch up. Felt pretty sore after all the laurel wrangling and other activity of the last few days. Tripped a bunch of times.
1. I knew where I was going, but turned in a bit early, right after the tank, and got into some thicker stuff than I expected, so had to back out and try again. Then I got stuck in some briars extracting myself from the control, and one of them grabbed my map and threw it back, so I had to go back after it. An inauspicious start.
2. Hadn't read the clue, so I was surprised to get to the cliff and not see the flag, continued down the hill to the next one, but it didn't look right. Looked at the clue sheet and saw it was on top of the cliff, so back up. Fell twice tripping on pieces of barbed wire in the area. Pretty nasty.
3. Still not doing so well. Headed up to a trail, tried to make sense of it, but it didn't quite look right. Headed east from the bend, but apparently from the wrong bend and I had gone much too far,so down through some rocky stuff, some laurel, looking hard to the north for something useful and yes, there was the bag. So a loss of time, but not a disaster.
4. Down to the trail, right along the pond over the dam and on compass right to the stone pile. Fine.
5. Sidehill and climbing, and somehow not climbing enough. Seemed like a lot of cliffs on the ground as compared to the map. Under the cliff and climbed up from the back side to the boulder.
6. More sidehill,more climbing, finally got to the larger reentrant and the smaller one heading off to the left, checked the knolls and in. Fine.
7. Mostly on stone walls (and more climbing). Sweat running in my eyes, did most of this leg without glasses on map memory. Fine.
8. Over the hill, a little dicey climbing down the other side, along the trail a ways, the cliff seemed farther down than I expected, but fine.
9. Worked my way gingerly down the hill among rocks, down relatively close to the stream, looking for the big boulder in the stream, and then climbing up rather steeply to the flag. Probably should have stayed higher.
10. Easy enough, angled to the stream picked up the trail, long slog. From the trail junction up and over. Many more cliffs on the ground than on the map, but I came to a reentrant facing away with a big boulder in it so I knew where I was. I was expecting the flag on the first boulder, but it was on the second.
11. Nothing about climbing down from there looked appealing. Tried to go S and E to get out to the trail and the road, but got stuck among big cliffs and rocks, so headed back in a generally north east direction and found some reasonable footing, so angling downhill and crossing the stream where it was convenient, out to the road, through a clearing and on top of the hill. E side of the hill would have been much better footing, but no trouble finding the control.
12. Headed for the marsh, stayed right of it for a while, then found a place to cross where I could keep my feet dry. I could see the house behind the control from a distance and then the bag. One more indignity, though. After punching I ducked under the log that was over the cliffs to head out to the north and stood up into the second (hidden) log, hitting my head pretty hard.
13. Easy, trail along the pond, find the right trail out of there and just keep going.

Saturday Apr 6 #

12 PM

Hike 30:32 intensity: (4:21 @0) + (23:33 @1) + (1:26 @2) + (1:10 @3) + (2 @4) 1.25 mi (24:25 / mi) +40m 22:12 / mi
ahr:97 max:146 slept:6.0 weight:164.4lbs

With Zack and Sassy from LeGeyt road. Sassy’s first swim of the season. When we parked we had a chat with a couple of kids who had tried to do a turn into LeGeyt and swung too wide, hanging their car up on a concrete culvert. We looked it over for a while, Zack had some ideas, but the girl’s father was coming and we went on our way. Half an hour later we were back and the father arrived. He was pretty calm under the circumstances, and the kids were having a hard time suppressing their giggling. He hooked a chain on and dragged it back, with a lot of scraping noise. And then we left, so don’t know how well it drove. Seems likely something was pretty bent.
3 PM

Note

Firewood stacking, and then some pretty serious laurel wrangling with Zack keeping pace with the chipper. I was exhausted by the end.

Friday Apr 5 #

3 PM

Gym (Yoga) 20:00 [3]
slept:7.0 weight:165.6lbs

5 PM

Gym (Weights) 25:00 [3]

Similar to the other day:1x10 straight leg DLs 75#, 4x10 DLs 110#, 4 wrist curls forward and back, 3 with palms up, 1 with palms down; 50 air squats; 3x10 45# goblet squats; 3x10 triceps press downs, first two at 5, last one at 6.

Thursday Apr 4 #

4 PM

Running 33:52 intensity: (16 @1) + (36 @2) + (6:46 @3) + (24:36 @4) + (1:38 @5) 2.6 mi (13:02 / mi) +113m 11:28 / mi
ahr:149 max:164 slept:5.5 weight:167.6lbs shoes: 2011 icebugs

Tuesday Apr 2 #

Note

Zack and I drove in to Brooklyn to bring Charles his car. He was most gratified to have it back. Then we took the F train in to Manhattan and met Rhonda at GCT and we all walked to Jess’s and hang out with Cooper.
8 AM

Rowing Machine 8:47 [3] 2.0 km (4:24 / km)
slept:7.25 weight:166.8lbs

Fine on both my elbows. On advice of kadley I've been downing 800mg of vit I 3 x a day for about 4 days so far, and I had a few sessions of wrist curls and triceps pull downs which seem to be helping, too. Last 500 at a 2:05 pace. Seemed hard.

Monday Apr 1 #

Note

Finally posting my maps from the trip to Malta and Italy. No post for the first day as the landowner had requested no maps posted on the internet.

Bormla - Città Cospicua

Il Birgu - Città Vittoriosa

Bosco Ragabo (Etna)

Rende - Old Town

Marina Ascea

Paestum Archeological Park

Benevento
7 AM

Gym (Yoga) 20:00 [3]
slept:7.0 weight:168.6lbs

2 PM

Gym (Weights) 30:00 [3]

Dls 3x10x105, 50 air squats; goblet squats 3x10x45; wrist curls palms down 3 each direction, palms up 2 each direction 3.5 lbs.; triceps pulldowns 3x10 at #5.

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