Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sandy

In the 31 days ending Jul 31, 2018:

activity	#	time	miles	km	+m	load
hiking	13	20:33:55	47.21	75.98	2143	493.6
OUSA stuff	3	8:30:00
strength & stretching	10	5:23:00				129.2
cardio	8	3:33:18	0.98	1.58	7	85.3
Total	27	38:00:13	48.19	77.55	2151	708.1
[1-5]	25	29:30:13

6:13

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Tuesday Jul 31, 2018 #

cardio 20:00 [3]

Elliptical at SJU gym.

C • Consensus . . . 3

strength & stretching 30:00 [3]

Class at SJU.

Monday Jul 30, 2018 #

1 PM

hiking 37:44 [3] 1.36 mi (27:44 / mi) +35m 25:40 / mi

Did some errands with boots on and 20lb pack.

hiking 1:06:11 [3] 2.94 mi (22:31 / mi) +85m 20:39 / mi

Followed by the meadow loop.

Saturday Jul 28, 2018 #

hiking 1:00:00 [3]

Up visiting the Leonards for the weekend. Did a tour of some of the shale gorges with beautiful waterfalls.

Friday Jul 27, 2018 #

10 AM

cardio 1:00:11 [3] 0.55 mi (1:49:26 / mi) +4m 1:47:01 / mi

Stairs with 20lb pack. Only managed 5 minutes of double stairs - the weight in the pack made it really hard. And even at that I had to use the railing to get up on a lot of the steps. Not sure which is more beneficial - heavier pack but only single stairs or light pack with double stairs. Took occasional 30 second breaks to check in on Rootstock who are at Untamed New England - dot watching is so addictive.

C • Torture! 2

Thursday Jul 26, 2018 #

strength & stretching 30:00 [3]

SJU class

cardio 23:00 [3]

Elliptical.

Tuesday Jul 24, 2018 #

cardio 20:00 [3]

elliptical before class

strength & stretching 35:00 [3]

5 minutes of serious stretching post-elliptical pre-class then 30 minutes of class.

Monday Jul 23, 2018 #

10 AM

hiking 1:04:53 [3] 2.91 mi (22:18 / mi) +80m 20:33 / mi

Meadow loop with heavy pack, boots and poles. Only got about 2 hours of sleep last night; hopefully that's why this felt like hard work.

Sunday Jul 22, 2018 #

9 AM

hiking 53:54 [3] 2.88 mi (18:43 / mi) +83m 17:11 / mi

Saturday Jul 21, 2018 #

9 AM

hiking 2:36:22 [3] 5.59 mi (27:58 / mi) +484m 22:03 / mi

Hill repeats in my new lower cut boots. No Achilles pain or soreness. Yay.

Friday Jul 20, 2018 #

Note
(rest day)

Just didn't feel like doing anything despite the beautiful weather.

Thursday Jul 19, 2018 #

strength & stretching 30:00 [3]

Class at SJU

C • Greg the course setter 8

cardio 15:00 [3]

Elliptical before class.

Wednesday Jul 18, 2018 #

4 PM

hiking 1:03:21 [3] 2.87 mi (22:04 / mi) +82m 20:16 / mi

Not muggy and buggy. Yay. 20lb pack.

I will feel light as a feather without the pack - maybe it will help my orienteering at NAOC.

Achilles pain is somewhat improved. It only hurts after about an hour and stops as soon as I stop and it just feels bruised with no sharp pain just soreness if I press on it. Will continue with the heel drops - 3 sets of 10 on each foot, twice a day.

The PT guy also thinks that some hip strengthening exercises might help so I have some of them to do too. Don't know if it will help the Achilles but will certainly help me overall.

C • Achilles 5

Tuesday Jul 17, 2018 #

strength & stretching 30:00 [3]

class at SJU

cardio 15:00 [3]

Elliptical at the gym after class.

Monday Jul 16, 2018 #

9 AM

hiking 1:03:40 [3] 2.89 mi (22:02 / mi) +86m 20:10 / mi

Still muggy and buggy. 20lb pack.

Sunday Jul 15, 2018 #

3 PM

hiking 2:40:04 [3] 6.23 mi (25:42 / mi) +271m 22:38 / mi

Buggy and muggy.

I thought that after the rains in the middle of the day it would be nice out but it was humid.

Saturday Jul 14, 2018 #

11 AM

cardio 40:07 [3] 0.43 mi (1:33:18 / mi) +3m 1:31:04 / mi

Stairs - two 10 minute stretches of double stairs, the rest single.

Friday Jul 13, 2018 #

5 PM

hiking 1:04:59 [3] 2.89 mi (22:29 / mi) +75m 20:48 / mi

With heavy pack.

Saw a PT and he is working on the achilles. I'm doing heel drops (3 sets of 10 each foot twice a day) and that seems to be doing the trick. Thanks Jeff for that advice; I had actually started them before seeing the PT. He is also trying to break down some poorly healed things (from the many twisted ankles over the years?) and also working on some hip stability that he says strains the achilles. Anyway, I wore my boots today for the first time in a while and no achilles problems but the real test will be with a longer hike.

Thursday Jul 12, 2018 #

strength & stretching 30:00 [3]

Class as SJU.

Tuesday Jul 10, 2018 #

strength & stretching 38:00 [3]

Class at SJU plus 8 mins of double stairs before class.

Note

Stopped logging time spent on OUSA stuff. It was getting a little distorted what with trying to get ready for the AGM.

Monday Jul 9, 2018 #

10 AM

hiking 1:05:31 [3] 2.89 mi (22:40 / mi) +85m 20:47 / mi

Around the meadow loop with an 18lb pack. It was tough going. I guess it's been a while since I've hauled around much in my pack. But a really beautiful day.

Sunday Jul 8, 2018 #

8 AM

hiking 1:54:36 [3] 4.39 mi (26:06 / mi) +194m 22:58 / mi

Hill repeats with Sandy. 12lb pack. Sure seems like it was more climb.

Did a little exploring at the end checking out a steep trail up a hillside that we figured would lead to a network of trails up top but only found some interesting pits and knolls and a lot of nasty vegetation.

Friday Jul 6, 2018 #

3 PM

hiking 2:08:51 [3] 4.93 mi (26:08 / mi) +234m 22:47 / mi

Definitely cooler out after the storms came through but not any less humid. It's supposed to get better overnight.

Hike with a 10 lb pack. Have a PT appt. for Monday to took at the Achilles and heel issues. Started doing heel drops and a lot of down dogs to stretch out the calves; I think it's helping but hard to know.

C • Hell/achilles 2

Thursday Jul 5, 2018 #

strength & stretching 30:00 [3]

class at SJU

OUSA stuff 30:00 [0]

Just some routine stuff.

Wednesday Jul 4, 2018 #

OUSA stuff 4:00:00 [0]

Trying to get ready for the AGM - making sure I can count #votes each club gets and trying to figure out a way to send emails to all the club contacts easily from within Neon - the OUSA database - and not by sending one at a time. I think I have most of it figured out but still some work to do.

Tuesday Jul 3, 2018 #

strength & stretching 30:00 [3]

SJU class. Sweatfest.

Monday Jul 2, 2018 #

OUSA stuff 4:00:00 [0]

Odds and ends; the first of the month is always busy with membership renewals. Also, gearing up for AGM stuff.

8 AM

hiking 2:13:49 [3] 4.44 mi (30:08 / mi) +350m 24:13 / mi

Hill repeats. Only did three but had a 12 lb pack.

C • Wow! 5

Sunday Jul 1, 2018 #

strength & stretching 40:00 [3]

Core DVD

cardio 20:00 [3]

Up and down the stairs with a 12 lb pack.

Finally looked at some of the detailed itineraries for the trek. It's about 10 days to the base camp with no more than 6 miles a day and most only 3-4. It is all at altitude though and the estimated pace is roughly a mile per hour.

The most altitude gain is 2300' with two days over 2000', two days over 1000' and the rest less including a day of acclimatization with none.

The way back though is 27.5 miles with 9360 feet of descent over 3 days.

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