Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 31 days ending Jul 31, 2010:

	activity	#	time	miles		km		+m				load
	Orienteering	6	6:12:00	18.52		29.8		330	24 /	37c	64%	1115.4
	Hike	2	6:00:00									1080.0
	Running	11	5:25:05	28.2		45.38		520				1010.8
	cycling	4	4:37:00	65.55	(4:14)	105.49	(2:38)					831.0
	Kayak	2	2:50:00									510.0
	Swim	7	2:36:50	2.0		3.22						470.5
	Gym	2	2:00:00									360.0
	Rowing Machine	3	35:35	7.08	(5:01)	11.4	(3:07)					106.8
	Total	35	30:16:30	121.35		195.29		850	24 /	37c	64%	5484.5
	[1-5]	35	30:08:48
averages - weight:162.2lbs

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Friday Jul 30, 2010 #

4 AM

Orienteering race 1:04:42 *** 6.74 km (9:36 / km) +43m 9:18 / km
ahr:137 max:171 spiked:8/13c shoes: 2010 Yellow NB 840

O-ringen stage 5. Chase start - just made the chase, which cut off at 90 minutes after the leader - I was 87 back. Mostly a good run with three real clunkers thrown in, and a couple of places where I wandered off line and had trouble correcting, even though I knew generally where I was. Ended up 105th on the day and 79th for the five days out of approximately 165. I could certainly do a lot better. May have to think again about using a contact lens in rainy weather. The rain wasn't so bad, but the steaming up when I got hot was brutal. My route.

Thursday Jul 29, 2010 #

9 AM

Orienteering race 51:07 6.35 km (8:03 / km) +27m 7:53 / km
ahr:147 max:177 shoes: 2010 Yellow NB 840

O-ringen stage 4. This felt like the best day, although my time wasn't that impressive. It was easier navigationally than any other day. lost about a minute at #3, and then ran into glasses problems starting with the approach to #5, when I got fogged up. That wasn't too bad, since I knew I had to go to the top of the hill, but I couldn't see details once I left the trail and so wandered a bit. Cleared going downhill to 6, but by the time I hit the trail on the way to 7 I was fogged up, and couldn't see how easy it was to go straight, so I took a trail route around. Then on the way to 8 the glasses fog got bad enough I couldn't read the contours and couldn't make sense of the hills before the control. Too bad, because it was an easy control. So while I was doing pretty well when I could read the map, I lost a lot of time late. My route.

Wednesday Jul 28, 2010 #

11 AM

Note

Rode bikes into Orebro with Per, then parked them and did the photo-O. This was one of the coolest things in the whole week. City center was beautiful, with the river, castle, big park, old buildings. Photo-o had 31 controls. We did half, then stopped for fika - kaffe and wienerbrod - then finished up and rode back. Here is the castle:

Then we picked Erik up and took him back into town by car to get his passport and to get his hair cut. The hairdresser was pretty cute. There was talk that she had given Erik her phone number.

Tuesday Jul 27, 2010 #

12 PM

Orienteering race 1:13:20 *** 7.05 km (10:24 / km) +138m 9:29 / km
ahr:141 max:175 spiked:6/11c shoes: 2010 Yellow NB 840

O-ringen stage 3. Rainy, and perhaps the most difficult day, technically and physically. A lot of trouble with several controls, mostly 1, 7 and 8. Took a long trail route around on 5, while most other folks went straight. I didn't have the confidence for it. Saw Erik on the way to #1, who had started 4 minutes after me. As it turned out, he had the same control, so following him at that point would have been a good plan, but I didn't know that. My route.

Monday Jul 26, 2010 #

11 AM

Orienteering race 32:06 *** 3.61 km (8:54 / km) +27m 8:35 / km
ahr:138 max:156 spiked:10/13c shoes: 2010 Yellow NB 840

Not sure what happened to the forerunner. It was stopped before the finish, but had 44 minutes, now is only transferring 32 minutes. Some mischief.

Day 2 middle distance at O-ringen. My route This was going really well the first half of the course - no real mistakes in the first 8 controls and well focused. Then toward the end I got distracted by all the runners and lost focus, making some silly but costly errors. Probably about 8 minutes total, but 58th for the day and moved up 24 spots in the overall after being 109th the first day. First American, but, alas, also the last American.

Erik was 42nd today in H20E, 39th for two days. Per had an enforced day off with a bit of a leg injury and a sprained wrist. We will try to get him fit for tomorrow.

Interesting to check the winsplits - not very good on any leg, but confirmed the loss of about 8 minutes or so on 9, 10 and 12.

C • Thanks for posting your map... 4

Sunday Jul 25, 2010 #

3 AM

Orienteering race 1:10:18 6.06 km (11:36 / km) +95m 10:46 / km
ahr:129 max:167 shoes: 2010 Yellow NB 840

O-Ringen Day 1 in H60. Difficult in the early part; easy later. My route, featuring two big errors on #2. Settled down after that. Rainy and cold. Waited quite a bit for my hosts who started later.

Running 25:32 2.42 km (10:32 / km) +23m 10:03 / km
ahr:108 max:144 shoes: 2010 Yellow NB 840

running and walking on the way to the start

8 PM

Note

A nice visit with family Westlund - Ingmar, Marina and daughter Malin. They recalled fondly the visit they had years ago from an American orienteer, Peggy Dickison. They send their greetings with enthusiasm.

Saturday Jul 24, 2010 #

Event: O-Ringen Örebro 2010

Friday Jul 23, 2010 #

11 AM

Running 41:38 6.13 km (6:47 / km) +18m 6:41 / km
ahr:125 max:146

Gentle jog on forest trails near Erik's house, just for Erik to loosen up.

Thursday Jul 22, 2010 #

Note

Very nice afternoon and evening with the family Nystrom. Per and Erik picked me up from the train at 3:30, then home to have dinner with Per's parents Ruth and Hugo before they returned home. After a bit of dinner and visiting with Oskar, Erik made an O-course on a map using some permanent controls and we went out for training. Very difficult area with many cliffs that did not meet the minimum standard for mapping, which was apparently huge. Then we went to the river to jump in and cool off. A very fine day.

9 AM

Hike 1:00:00 [3]

morning stroll around Kungsholmen before leaving Stockholm by train for Karlstad. Along a park by the water where they rent kayaks and windsurfers, and some folks were swimming. Found out too late to participate, but it looked like fun.

7 PM

Orienteering 1:20:27 [3]

O course set up by Erik near his house. Difficult map and easy to make mistakes. I made a lot. Good practice . Forgot my GPS, perhaps a bit of jet lag.

Wednesday Jul 21, 2010 #

12 PM

Hike 5:00:00 [3]

Hiking around Stockholm, seeing the sights. Particularly liked Gamla Stan, the Royal Palace, the waterfront and Djurgarden. From Djurgarden back to the hotel in Kungsholmen was about an hour and I was very tired. Fell asleep on top of the bed with my clothes on and the lights on. Jet lag?

Tuesday Jul 20, 2010 #

9 AM

Swim 22:00 [3]
weight:161lbs

with Rhonda at Stanclift. Picking up the pace a bit. This was taking me 27+ a few weeks ago.

Monday Jul 19, 2010 #

6 PM

Running race 23:43 [4] 2.98 mi (7:58 / mi) +22m 7:47 / mi
shoes: 2010 NB MT840

Stanley Park 3 mile race with Zack and Chris. Zack is getting pretty engaged in this. He has made several friends. R hamstring is protesting more and more each time.

C • When are you off to Sweden? 6

Saturday Jul 17, 2010 #

Event: Rocky Mountain Orienteering Festival

9 AM

Swim 16:00 [3]

on a short time schedule, but this went pretty well, moving a little faster and a little higher in the water

Friday Jul 16, 2010 #

12 PM

Running 49:04 4.4 mi (11:09 / mi) +87m 10:30 / mi
ahr:136 max:160 weight:162lbs shoes: 2010 NB MT840

McLean, with Zack and Rhonda. Contrived to cut it a bit short and do the last part on Barndoor Hills Rd, where we walked in, maybe the last kilometer. 38 minutes running, 10 walking

Thursday Jul 15, 2010 #

6 PM

Running race 24:38 3.13 mi (7:53 / mi) +1m 7:52 / mi
ahr:162 max:173 weight:162.5lbs shoes: 2010 NB MT840

Holyoke Reservoir EORC race, with Zack. Hot day.

Wednesday Jul 14, 2010 #

1 PM

Running 55:03 5.16 mi (10:40 / mi) +95m 10:05 / mi
ahr:141 max:163 weight:162lbs shoes: 2010 NB MT840

McLean Game Refuge, with Zack, who spent a fair amount of time running in place while he was waiting for me. Very muggy day. Hamstring about as bad as it has been. Nominally an easy day for us, but the weather and the rabbit out in front made it a little harder.

Monday Jul 12, 2010 #

6 AM

Gym 1:00:00 [3]
weight:162lbs

Rhonda's morning class

9 AM

Swim 25:00 [3] 0.5 mi (49:59 / mi)

wore a wetsuit vest this morning for flotation (certainly didn't require the warmth), which made me about 15% faster. I don't have much flotation on my own.

6 PM

Running race 23:31 2.97 mi (7:55 / mi) +21m 7:45 / mi
ahr:162 max:176 shoes: 2010 NB MT840

Stanley Park 3 mile race in Westfield. Zack came along - his first race ever. He seemed to have fun with it, although he turned an ankle and lost his zip about 3/4 of the way through. He was 4th in most of the early going, but walked a bit and ended up a minute in front of me.

Sunday Jul 11, 2010 #

9 AM

Swim 29:00 [3] 0.5 mi (57:59 / mi)

7 PM

Running 15:22 2.0 km (7:41 / km) +74m 6:29 / km
ahr:146 max:163 weight:163lbs shoes: 2010 NB MT840

Sprint 3. Took Sassy, who thought it was good fun until about 3/4 of the way around, and then started blocking me out to slow me down.

Saturday Jul 10, 2010 #

11 AM

Running 26:00 [3]

Around Nassau Bay. Hot.

Friday Jul 9, 2010 #

Rowing Machine 21:20 [3] 5.0 km (4:16 / km)

Thursday Jul 8, 2010 #

9 AM

Rowing Machine 14:00 [3] 3.0 km (4:40 / km)

Hiding out from the heat by going to Texas.

11 AM

Rowing Machine 15 [3] 3.4 km (4 / km)

Where it is raining pretty hard.

Tuesday Jul 6, 2010 #

6 PM

Running (woods run) 25:15 2.9 km (8:42 / km) +103m 7:23 / km
ahr:149 max:170 weight:163.5lbs shoes: 2010 NB MT840

Course 1 from summer sprints. Really hot. Just got home from Providence

Monday Jul 5, 2010 #

10 AM

Swim 27:50 [3] 0.5 mi (55:39 / mi)
weight:163lbs

At Stanclift Cove with Rhonda. She went about twice as far.

1 PM

Kayak 1:30:00 [3]

With Rhonda and her friend Cindy and Cindy's husband Mike, at the Cove. Feeling tender in the right shoulder and not paddling hard like the last time. More exploring, hanging out.

Sunday Jul 4, 2010 #

11 AM

cycling 1:33:00 [3] 22.1 mi (4:12 / mi)
weight:162lbs

With Chris, from the house and out to Sandy Brook Rd, up a bit, then back to Stanclift Cove where Rhonda had the car. Legs sore, very hard to keep Chris in sight, at least on flats and downs. Catch up on the ups.

Happy convergence with crossfit, for which workout today was 30K bike ride.

Saturday Jul 3, 2010 #

10 AM

Swim 28:00 [3] 0.5 mi (55:59 / mi)
weight:161lbs

We were going to run this morning, but left glute was pretty tender. This was easier on it. At Stanclift cove.

5 PM

Kayak 1:20:00 [3]

At Stanclift with Rhonda, down to the dam at the southern end and back. This was perhaps a bit much, both of us tired at the end.

Friday Jul 2, 2010 #

5 AM

Gym 1:00:00 [3]
weight:162lbs

Rhonda's morning class, lightly attended, just Pam and Eileen, two of the relatively newer devotees. Swiss balls and medicine balls for a change of pace.

10 AM

cycling 21:00 [3] 5.3 mi (3:58 / mi)

To Stanclift Cove to meet Rhonda and Julie

Swim 9:00 [3]

A few laps, then back home for my 11 o'clock call

2 PM

Running 15:19 1.19 mi (12:50 / mi) +76m 10:43 / mi
ahr:147 max:164 shoes: 2010 NB MT840

Course 3 from the sprints. Legs not too lively. Included a stop to admire a relatively fresh bear scat at the site of control 4.

6 PM

cycling 1:20:00 [3] 19.0 mi (4:13 / mi)

with Chris. Legs tired, and he goes too fast for me. Rhonda did a lot of legs in the class this morning and it took some of the zip out of me. Also some strain in the left glute, which I want to nip in the bud.

Thursday Jul 1, 2010 #

2 PM

cycling 1:23:00 [3] 19.15 mi (4:20 / mi)
weight:162.5lbs

Part with Rhonda, part alone. Out and back from Pleasant Valley. 50 minutes out, 33 back. Tender right quad. Also, just not used to the bike this year.

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