Training Log Archive: CharlieIn the 7 days ending Jun 16, 2013:
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Sunday Jun 16, 2013 #
7 AM
Hike 40:00 [1] 2.0 km (20:00 / km)
slept:8.0 weight:164.2lbs shoes: 2012 MT101 Green
With R&S, picking up course A plus the easier course controls. A dispassionate look at #8, which some folks found dicey. A little pace counting reveals it is about 10 paces E of the big boulder and boulder clusters, easily twice as far as mapped. Therefore I am faced with the question often faced by a guy who has both a backhoe and a copy of OCAD. Move the cliff, or move the symbol on the map? Or just resolve never to use that control placement again? Can't quite trust my memory for (c), so I guess it will have to be (a) or (b). Given how thick it is in there, and not knowing what the cliff may be attached to, perhaps (b) is the most prudent resolution. Perhaps, ideally, some combination of (b) and (c).
10 AM
Hike 40:00 [3]
shoes: 2012 MT101 Green
Picking up course B. Amazing that coach was able to whip through this in 13 minutes.
2 PM
cycling 53:00 [3] 19.0 km (2:47 / km)
with Zack, from Pleasant Valley, until we felt some raindrops and resolved to turn back.
Saturday Jun 15, 2013 #
Event: US Team training weekend
11 AM
Orienteering 38:45 3.85 km (10:05 / km) +124m 8:41 / km
ahr:129 max:154 slept:7.75 weight:165.4lbs shoes: 2012 MT101 Green
Course A and course B, back to back, waking up controls, opening gates (not that it is necessary). Gentle pace.
7 PM
Gym 20:00 [3]
In the gym with Zack, after the picnic. We did 5x6 of weighted box step ups. I used 15 lb DBs, then 20s, 25s, 30s and 30s. Zack quite a bit more. Then a few sets of chin-ups, while Zack did chin-ups and bench presses.
Friday Jun 14, 2013 #
10 AM
Hike 30:00 [3] 2.0 km (15:00 / km)
slept:6.0 weight:165.8lbs shoes: 2012 MT101 Green
putting out some controls with Sassy, jogging and walking.
1 PM
Hike 45:00 [3] 2.0 km (22:30 / km)
shoes: 2012 MT101 Green
The rest of the controls. It is pretty wet out there. This included a stop to clear debris from the culvert draining the little pond. Usually if debris collects it means a beaver has moved into the neighborhood - a really unfortunate event. Not sure this time. It could just be stuff that floated in there and clogged things up. It wasn't 100% clogged. Anyway, if it clogs again I will know I have problems. Sassy enjoyed the swim.
4 PM
Rowing Machine 22:50 [3] 5.0 km (4:34 / km)
shoes: 2012 merrell trail glove
Slow cadence, trying for power, but not having much. slowest 1K was about 2:20, fastest about 2:15. Average SPM 21.
6 PM
Gym 25:00 [3]
5x10 DB bench presses and 5x5 chin-ups, in the gym with Zack.
Thursday Jun 13, 2013 #
Note
slept:8.0 weight:164lbs (rest day)
Pretty sore today, especially my back, so a rest day seems like the right thing.
Wednesday Jun 12, 2013 #
7 AM
Gym 50:00 [3]
slept:7.0 weight:164lbs shoes: 2012 MT101 Green
a longish warmup. The workout today was nominally a 21-15-9 of thrusters and ring dips. Neither one of those is good for me right now, so I subbed out with goblet squats (40# DB) and parallette dips, and whipped right through it.
9 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
shoes: 2012 MT101 Green
dog loop with R&S. Trails are a bit damp after yesterday's rain.
5 PM
Orienteering 14:59 1.99 km (7:33 / km) +42m 6:49 / km
ahr:139 max:161 shoes: 2012 MT101 Green
One of the courses for Saturday. Low back and glute very achy, feels like I can't really move, but I pushed pretty hard and had my best time so far by about 10s.
Tuesday Jun 11, 2013 #
8 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.5 weight:166.8lbs shoes: 2011 gel kayano
dog walk on wet trails. Passing the field in front of the house a rather big doe made a charge at Sassy. Sassy thought she would chase her, but the doe intimidated her (much bigger, and Sassy is not so tough after all), So I figured the doe is protecting a fawn, and sure enough, there was a tiny head poking up from the tall grass. We got the heck out of there, and when we came back they had moved on.
12 PM
Orienteering 36:24 3.81 km (9:33 / km) +133m 8:08 / km
ahr:133 max:151 shoes: 2011 gel kayano
Loop around both of the courses, back to back, including a stop to look around at a "new" marsh as a result of all the rain. Not too sprightly, but plenty wet and good to get out.
8 PM
Gym 45:00 [3]
caught up with Zack for his evening workout. He, of course, is doing more, but I was bumbling along, doing mostly the same kinds of things, and came up with this:
5x5 pushups from my knees. Lucky to be able to do any kind of pushup these days.
a Bricker tabata set of situps. Made it through 6 rounds of 20 seconds on, 10 seconds off, got a strange pulling sensation low in the stomach, so backed off.
4x4 chinups. It has been so long, that it will be a while getting back to these. Still can't even do a half a one with my hands facing out because of the strained triceps, but this seems ok.
5 x 6 of 20" box stepups with dumbbells. 15-20-25-30-30. Zack was doing them with 40# DBs and two 20# weight vests.
5x5 pushups from my knees. Lucky to be able to do any kind of pushup these days.
a Bricker tabata set of situps. Made it through 6 rounds of 20 seconds on, 10 seconds off, got a strange pulling sensation low in the stomach, so backed off.
4x4 chinups. It has been so long, that it will be a while getting back to these. Still can't even do a half a one with my hands facing out because of the strained triceps, but this seems ok.
5 x 6 of 20" box stepups with dumbbells. 15-20-25-30-30. Zack was doing them with 40# DBs and two 20# weight vests.
Monday Jun 10, 2013 #
7 AM
Gym 1:00:00 [3]
slept:6.75 weight:165.6lbs shoes: 2011 gel kayano
longish warmup, including some rowing, alternating 10 strokes hard and 10 strokes easy. Then the main workout was running and lunges from a front squat position. 10 lunges, run 800 15 lunges, run 500, 20 lunges, run 400, 25 lunges, run 200. Hard. In addition to all the injuries, I don't seem to have any wind left for running. It will be a long road to build up a base again, if ever.
5 PM
Gym 1:15:00 [3]
In the gym with Zack, bench presses, deadlifts and back squats. Went better than I might have imagined, although the real point of this is to keep him company. Without really straining at it, I got up as high as BP of 100, DL of 155 and BS of 65. All remarkable given the events of the last year. Zack is a bit better. Quite a bit better.