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Attackpoint - performance and training tools for orienteering athletes

Training Log: Charlie

In the last 7 days:

activity # timemileskm+m
  Orienteering5 2:11:24 5.36(24:32) 8.62(15:15) 311
  Gym2 1:30:00
  cycling1 51:14 12.28(4:10) 19.76(2:36) 238
  Kayak1 40:00
  Rowing Machine3 26:34 3.73(7:08) 6.0(4:26)
  Total12 5:39:12 21.36 34.38 549
  [1-5]10 3:45:38
averages - sleep:6.6 weight:164.6lbs
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Thursday Jun 22 #

6 AM

Rowing Machine 8:51 [3] 2.0 km (4:26 / km)
slept:7.0 weight:165lbs

Travel day.

Wednesday Jun 21 #

7 AM

Note
slept:7.0 weight:163.4lbs

picked up most of the controls from Saturday with R&S, Nice morning, but lots of mosquitoes!
9 AM

Rowing Machine 9:00 [3] 2.0 km (4:30 / km)

Not quite feeling sparky today. A little tired from yesterday, I guess.
12 PM

Kayak 40:00 [0]

with Rhonda at Stanclift, first outing of the season. Some wildlife on the lake: turtles on rocks, dragonflies, mother duck and ducklings, a pair of red-breasted mergansers on a log that didn't move as we swept by within 10-15 feet.
3 PM

Note

Picking up the rest of the controls, unremarkable but it started to rumble when we were leaving the first of them, and got pretty threatening by the time we got the last one, with about 10 minutes left to walk back, wondering the whole time if we would arrive before the rain, which came crashing down just as we reached the back porch. Very satisfying.

Tuesday Jun 20 #

6 AM

Gym 1:00:00 [1]
slept:6.0 weight:164.4lbs

In the gym with Eric, feeling a bit looser than usual. Stretching, core, balance, deadlifts
9 AM

Gym 30:00 [3]

circuit workout with Eric and Rhonda. First was 3 rounds of 20 BOSU pushups and then wall sit with 20# medicine ball while R was doing her pushups. Then row 300 and plank while R was rowing, then the easy part, alternating 20 crunches and bridges with feet on the swiss ball. Tiring
1 PM

Orienteering 16:14 intensity: (1:34 @0) + (19 @1) + (33 @2) + (7:45 @3) + (6:03 @4) 1.79 km (9:05 / km) +68m 7:38 / km
ahr:141 max:155 shoes: 2014 icebugs

Course 1. Legs were tired from the circuit workout with Eric this morning, but a little faster than the other day.
2 PM

Orienteering 16:31 intensity: (36 @0) + (5 @1) + (27 @2) + (1:58 @3) + (8:46 @4) + (4:39 @5) 1.68 km (9:51 / km) +86m 7:50 / km
ahr:152 max:167 shoes: 2014 icebugs

Course 2. HR is taking a long time to come down again after.

Monday Jun 19 #

10 AM

Rowing Machine 8:43 [3] 2.0 km (4:22 / km)
slept:7.0 weight:163.8lbs

Steamy. Fairly easy pace, keeping to 22SPM, mostly. Splits: 2:12.8, 2:11.0, 2:10.4, 2:08.4

Sunday Jun 18 #

9 AM

Orienteering 16:44 intensity: (1:09 @0) + (12 @1) + (1:24 @2) + (9:39 @3) + (4:20 @4) 1.81 km (9:13 / km) +69m 7:45 / km
ahr:138 max:152 slept:6.5 weight:165.2lbs shoes: 2014 icebugs

Course 1 from yesterday. This was an experiment. I've been pretty reluctant to try to run the last week or two, and thought I would try going slowly and with as short a stride as I could manage - not pressing at all. And it was fine. I had done a lot of rolling and stretching before I headed out, and was certainly no worse off when I finished than when I started, and probably better.
10 AM

Orienteering 16:55 intensity: (1:39 @0) + (7 @1) + (28 @2) + (5:25 @3) + (8:40 @4) + (36 @5) 1.74 km (9:43 / km) +88m 7:45 / km
ahr:146 max:161 shoes: 2014 icebugs

Since Course 1 went so well, on to Course 2, also fine, also at a very slow pace, short stride. Maybe this is something I can build a little strength from.
6 PM

cycling 51:14 intensity: (3:36 @0) + (6:29 @1) + (25:16 @2) + (14:49 @3) + (1:04 @4) 12.28 mi (4:10 / mi) +238m 3:56 / mi
ahr:123 max:151

Zipped out for a quick solo jaunt from PV. I'm thinking that biking is irritating my R quad, so maybe have to back off a bit, but this was a quick ride (for me at this stage of the game) and I tried to keep my cadence higher than usual.

Saturday Jun 17 #

11 AM

Orienteering 1:05:00 [0] 1.6 km (40:37 / km)
slept:6.0 weight:165.8lbs

Around course 1 with grand-daughter Lucy, who was very engaged and enthusiastic the whole way, looking at the map, looking for landmarks, spotting flags and running to them. Really quite pleasant.
1 PM

Note

WCOC summer picnic, very nice group, quite a fine time.

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