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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Oct 28, 2012:

activity # timemileskm+mload
  Orienteering3 2:55:48 11.23(15:39) 18.07(9:44) 390402.9
  Running3 2:05:56 12.61(9:59) 20.29(6:12) 183302.0
  Rowing Machine2 30:45 3.73(8:15) 6.0(5:08)92.3
  Total8 5:32:29 27.57(12:04) 44.36(7:30) 573797.2
  [1-5]8 5:14:28
averages - sleep:7 weight:162.2lbs

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Sunday Oct 28, 2012 #

Event: WCOC Fall orienteering weekend - Sunday classic
 
9 AM

Orienteering race 1:14:34 intensity: (5:01 @0) + (8:37 @1) + (37:15 @2) + (21:30 @3) + (2:11 @4) 6.71 km (11:07 / km) +145m 10:02 / km
ahr:123 max:150 slept:7.5 weight:161.4lbs shoes: 2012 MT101 Green

Brown long distance course at Huntington SP. Beautiful woods, and nice temps for running once I was off the blustery hilltop where Becky was running registration.

In pretty good contact with the map and hitting them right on. Couldn't decide for a moment to go high or low to 6. Low would have been better. Went high for a while, but lost my resolve to keep climbing and thought I could find an intermediate way. Cliffs much bigger looking than I had expected, though, so ended up going all the way low and having to climb many lines at the end. Otherwise mostly ok. Got flummoxed somehow trying to cross the narrow trails between 7 and 8 and running into the trail again and again, so lost a bit of time there. Saw only Nellie going the other way just after 2, and Glen going the other way between 7 and 8.

L ham and R foot very sore. Just shuffling.
C • Good diet 5

Brown - Splits

Saturday Oct 27, 2012 #

Event: WCOC Fall orienteering weekend - morning sprints
 
Event: WCOC Fall orienteering weekend - afternoon middle
 
9 AM

Orienteering race 20:57 intensity: (1:12 @0) + (8 @1) + (1:38 @2) + (9:39 @3) + (7:47 @4) + (33 @5) 3.29 km (6:22 / km) +43m 5:59 / km
ahr:142 max:168 slept:7.0 weight:163lbs shoes: 2012 MT101 Green

Sprint B at Bethel Schools, WCOC meet.

Map

Orienteering race 23:41 intensity: (2:18 @0) + (18 @1) + (56 @2) + (12:19 @3) + (7:39 @4) + (11 @5) 3.57 km (6:38 / km) +38m 6:18 / km
ahr:142 max:160 shoes: 2012 MT101 Green

Sprint A

Map
1 PM

Orienteering race 56:36 intensity: (2:49 @0) + (4:49 @1) + (42:04 @2) + (6:54 @3) 4.5 km (12:35 / km) +164m 10:39 / km
ahr:120 max:139 shoes: 2012 MT101 Green

Middle distance course at Paugusset. Tired and slower. Rocky footing left me with a very sore R foot to go along with sore L hamstring. Hobbling by the end. Felt like good navigation except for 3, where I stayed on the trail and climbed too high then had to slip down, and 6, where I lost contact and ended up way over to the S. Looking at the track, I had a pretty circuitous route to 5, and also to 9, although I felt like I knew where I was going on those two. Very sore foot by #9 and a hard time keeping going from there.

Map

Brown - Splits

Course A - Splits

Course B - Splits

Friday Oct 26, 2012 #

Note



RHINO is on for December 8. More to follow.
C • Aww 6
9 AM

Rowing Machine 15:00 [3] 3.0 km (5:00 / km)
slept:6.25 weight:160.6lbs shoes: 2012 merrell trail glove

Went a bit faster than yesterday, so that was good, but still quite irritating to the shoulder. Not sure if this is going to turn out to be a good idea.

Thursday Oct 25, 2012 #

6 AM

Rowing Machine 15:45 [3] 3.0 km (5:15 / km)
slept:7.5 weight:160.6lbs shoes: 2012 merrell trail glove

Easy row, testing shoulder. Not overtly painful, but not comfortable either. Don't think it would be good to try any faster at this point.
11 AM

Running 34:42 intensity: (1:48 @0) + (5 @1) + (10:31 @2) + (21:04 @3) + (1:14 @4) 3.54 mi (9:48 / mi) +111m 8:56 / mi
ahr:132 max:148 shoes: 2012 MT101 Green

Short run at Stratton Brook on the way home from the doc's. Dr Beebe is sending me off for an MRI. Suspects an infraspinatus tear. Bummer.
C • Seems like I'm on a similar... 8

Wednesday Oct 24, 2012 #

9 AM

Note
slept:5.0 weight:162.2lbs (injured) (rest day)

Massage. Mostly work on the ailing shoulder. Doctor tomorrow.
12 PM

Note

Very pleasant visit with Becks and her parents Wendy and Tony, including an outing to the Big Down Marsh where we were counting heron nests and watching our silly and freshly laundered dog re-establish a comfortable level of filth and smelliness.

Tuesday Oct 23, 2012 #

7 AM

Running 48:02 intensity: (3:38 @0) + (1 @1) + (9:13 @2) + (33:02 @3) + (2:08 @4) 4.99 mi (9:38 / mi) +39m 9:24 / mi
ahr:135 max:154 slept:8.0 weight:163.2lbs shoes: 2012 Hoka Stinsons

Morning jog with Rhonda at the river. Cool in a t-shirt this morning.

Monday Oct 22, 2012 #

2 PM

Running 43:12 intensity: (1:15 @0) + (48 @1) + (37:33 @2) + (3:36 @3) 4.08 mi (10:35 / mi) +33m 10:20 / mi
ahr:122 max:134 slept:7.75 weight:164.2lbs shoes: 2012 Hoka Stinsons

Little jog at the river with Rhonda. L hamstring a bit tender today.

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