Attackpoint - performance and training tools for orienteering athletes

Training Log: Charlie

In the last 7 days:

	activity	#	time	miles		km		+m
	Hike	4	5:42:12	19.57	(17:29)	31.5	(10:52)	496
	Gym	6	3:40:00
	Orienteering	1	1:13:02	3.5	(20:52)	5.63	(12:58)	139
	Running	2	1:04:49	4.56	(14:13)	7.33	(8:50)	108
	Total	13	11:40:03	27.63		44.47		743
	[1-5]	13	11:37:07
averages - sleep:6.5 weight:166.3lbs

2:23

0:00

Sunday Feb 23 #

7 AM

Hike 2:03:21 6.6 mi (18:41 / mi) +155m 17:25 / mi
ahr:101 max:144 slept:6.0 weight:167.6lbs shoes: 2019 Blue Gel Kayanos

With Tullio at McLean GR. Haven't been there in quite a while.

10 AM

Gym (Yoga) 20:00 [3]

Saturday Feb 22 #

9 AM

Orienteering 1:13:02 3.5 mi (20:52 / mi) +139m 18:35 / mi
ahr:121 max:161 slept:6.25 weight:167.8lbs shoes: 2017 Icebug Anima BUGrip

Winter training course #5 Green at Muscoot Farm. I had been here about 4 years ago, and didn't remember it as all that attractive an o venue, but it turned out to be really nice. Parking a bit of an issue. They need the farm parking for farm visitors.

Last time we had orienteered from the farm, did a lot of running around overgrown green slash fields. When we orienteered here before we parked across the street and walked in. This course was set up from a trailhead at Wood Rd on the W side, an excellent start point, but only room for 6-8 cars or so.

Relatively easy because of the extensive stone wall network. It would be more challenging if the stonewalls were off the map. But quite a nice place, nice day in the woods. Only one real error, #3, where I allowed myself to drift a bit right, got a bit confused by the direction the trail was going when I got to it, but corrected and didn't lose much. Two of the bags were on the ground and I re-hung them (7 and 10). # 10 was a fair distance down the hill from where it should have been hung.

Met up with Ching-Hua, Matt and Tai and gave them some Brown maps, and then we all converged again at the finish, along with Kseniya, whom they had found in their travels.

Then out for a little lunch with the group. Ching-Hua and Kseniya went on to the HVO meeting at Geof's house and Matt and Tai and I went back to the farm to look at the animals. Quite a nice place for a little family outing.

6 PM

Gym (Yoga) 20:00 [3]

Green WS#5 - Splits

Friday Feb 21 #

Event: WCOC/HVO Winter Series 2020

6 AM

Gym (Yoga) 20:00 [3]
slept:6.5 weight:166.2lbs

2 PM

Hike 1:12:07 4.03 mi (17:54 / mi) +139m 16:10 / mi
ahr:102 max:118 shoes: 2019 Blue Gel Kayanos

Very pleasant excursion with Peter and Gail at Pine Nook Rd, nice dirt road with a bit of ice on it to keep it interesting. Good conversation and a sparky enough pace that Tullio would not have felt out of place.

Thursday Feb 20 #

7 AM

Gym 1:00:00 [3]
slept:7.0 weight:165.6lbs shoes: 2012 merrell trail glove

In the gym with Eric, mostly working on hip mobilization, hamstrings and quads. Last session was pretty effective.

12 PM

Note

About an hour with Zack, cleaning up some large pine branches that had dropped, breaking some other trees and generally making a mess behind the back field. Dragged them out to where we can chip them easily enough. However, there is still a lot out there that would be nice to get rid of.

2 PM

Running 40:17 4.27 km (9:26 / km) +84m 8:35 / km
ahr:134 max:175 shoes: 2011 icebugs

This was pretty hard. Icy and windy, plus sore hamstrings and hip.

Wednesday Feb 19 #

7 AM

Hike 1:25:13 8.36 km (10:11 / km) +125m 9:29 / km
ahr:134 max:181 slept:8.5 weight:165.4lbs shoes: 2019 Blue Gel Kayanos

11 AM

Note

An hour and a quarter or so of firewood work with Zack, cutting and splitting some oak that had been down a while.

Tuesday Feb 18 #

6 AM

Gym (Yoga) 20:00 [3]
slept:5.5 weight:165.4lbs

Gym 1:00:00 [3]
shoes: 2012 merrell trail glove

The return of Eric, back from his 2 year stint in England. Just me today, as R left this morning heading to Las Vegas. She is meeting up with her friend Isabel, a few days hiking at Zion, then back to Vegas to see Cher in concert.

3 PM

Running 24:32 3.06 km (8:01 / km) +24m 7:43 / km
ahr:149 max:162 shoes: 2011 icebugs

4 hospital loops, on a 5:15 clock. And then a jog down to pick up the mail and back up again. Reasonably satisfactory. Eric had been working on mobilizing my recalcitrant R hip this morning, which was reasonably uncomfortable, but running this afternoon it was definitely moving more freely than it has in a while.

Pretty tired today, whether from the attentions of Eric this morning or more likely from a couple of relatively poor sleeping nights.

But satisfied with this little running workout.
4:38, 4:38. 4:36, 4:30