Attackpoint - performance and training tools for orienteering athletes

Training Log: Charlie

In the last 7 days:

	activity	#	time	miles		km		+m
	cycling	2	2:45:25	36.66	(4:31)	59.0	(2:48)
	Orienteering	3	1:58:58	7.03	(16:55)	11.32	(10:31)	133	17 /	17c	100%
	Running	3	1:44:53	7.91		12.73		300
	crossfit	1	1:00:00
	Hike	2	50:00	2.6	(19:14)	4.18	(11:57)
	Total	11	8:19:16	54.2		87.23		433	17 /	17c	100%
	[1-5]	11	8:07:51
averages - sleep:6.8 weight:162.2lbs

1:58

0:00

Sunday May 19 #

Event: WCOC Stratton Brook State Park

9 AM

Orienteering 26:55 2.58 km (10:26 / km) +32m 9:49 / km
ahr:116 max:139 slept:6.25 weight:162.2lbs shoes: 2012 MT101 Green

Hanging a few controls for the meet - just the ones along trails.

11 AM

Orienteering race 1:07:03 *** 7.74 km (8:40 / km) +101m 8:08 / km
ahr:137 max:156 spiked:17/17c shoes: 2012 MT101 Green

Wasn't sure I was going to do this, but it seemed that Bill and Dave Duncan had things under control, so that gave me an opening. Fun course, lots of route choice, certainly a grand tour of the park. The woods have a lot of deadfall, so sticking to trails seemed fast, which meant a lot of route choice and a lot of going around. Fun to be out. Nice course, with a map exchange. Part 1 and part 2.

2 PM

Orienteering 25:00 [3] 1.0 km (25:00 / km)
shoes: 2012 MT101 Green

And last a leisurely stroll around to pick up the near controls with PG, passing by on his way between Soapstone and his mother's place in Litchfield. A nice chance to catch up.

Saturday May 18 #

1 PM

cycling 1:47:00 [3] 22.9 mi (4:40 / mi)
slept:6.25 weight:162.6lbs

From Pleasant Valley up Sandy Brook Rd to the top and back, with Rhonda and Zack. I had been pretty eager the last few days to go for a ride, but today a little lethargic and out of sorts - maybe all the pollen? So we stopped at the top and turned back instead of heading on up into MA on Rte 183. Another time.

Friday May 17 #

7 AM

crossfit 1:00:00 [3]
slept:7.0 weight:163lbs shoes: 2011 gel kayano

First time I've been to crossfit in a while. Greatly modified from what the others were doing. Rounds of 250 M rowing and 10 KB swings - made 13 rounds, then running. 1000M (theoretically), rest 1 min 800M, rest 1 min, 1000, rest 1 m and 800M.

C • crossfit critique 2

Thursday May 16 #

1 PM

cycling 58:25 [3] 13.76 mi (4:15 / mi)
slept:7.25 weight:161.6lbs

Very nice to be on the bike again, first time in 2 weeks! A little jaunt from Pleasant Valley, past Riverton and out to Rte 8 with a little loop and then back. Windy, but nice and warm. Legs felt good riding, and especially after.

Wednesday May 15 #

4 PM

Running 48:33 3.96 mi (12:16 / mi) +146m 11:00 / mi
ahr:144 max:167 slept:6.5 weight:161.6lbs shoes: 2011 icebugs

Same as yesterday, 3x dog loop. Pretty hard. I think I need to find an easier route or go slower, at least for a while.

Running 3:01 0.14 mi (21:40 / mi) +1m 21:12 / mi
ahr:146 max:159 shoes: 2011 icebugs

backwards, just around the yard

C • backwards running 5

Tuesday May 14 #

6 AM

Hike 25:00 [1] 1.3 mi (19:14 / mi)
slept:7.0 weight:163lbs shoes: 2011 gel kayano

Dog walk with R&S. A bit chilly today.

6 PM

Running 48:19 3.81 mi (12:41 / mi) +153m 11:16 / mi
ahr:144 max:190 shoes: 2012 MT101 Green

3 dog loops. Sassy went on first 2, but wasn't showing the proper enthusiasm, so I stashed her in the house for the last one.

I was pretty distressed by my lack of conditioning this weekend, so I am on the verge of buckling down to some training, if my legs can put up with it. This was ok, but seemed to take a long time. The usual HRM noise in the first 10 minutes.

7 PM

Running 5:00 [3]

backward jogging, on BP's advice via Phil's log. Odd, difficult, maybe a good idea.