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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending May 11, 2014:

activity # timemileskm+m
  Orienteering1 3:29:37 9.78(21:26) 15.73(13:19) 47818 /22c81%
  Hike3 2:56:31 9.91(17:49) 15.95(11:04) 564
  Running1 59:50 5.62(10:39) 9.05(6:37) 35
  PT exercises1 45:00
  cycling1 39:06 8.66(4:31) 13.93(2:48) 60
  Rowing Machine2 18:18 2.49(7:22) 4.0(4:35)
  Total9 9:08:22 36.45 58.66 113718 /22c81%
  [1-5]8 7:39:18
averages - sleep:6.4 weight:163.1lbs

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Sunday May 11, 2014 #

11 AM

Orienteering race 3:29:37 intensity: (40 @1) + (26:26 @2) + (1:13:52 @3) + (1:34:04 @4) + (14:35 @5) *** 15.73 km (13:19 / km) +478m 11:34 / km
ahr:145 max:175 spiked:18/22c slept:6.5 weight:161.4lbs shoes: 2011 icebugs

Billygoat Run at Baldwin Hill, set by J-J. A very nice course but I was a bit physically over-matched. Worst of it was I stepped wrong and crunched my foot a bit crossing the stream four minutes in. So mostly walking and walking with some difficulty. Trying to shake off the discomfort, I decided to stay on the trail to #2, skipping #1. Caught up to the leaders at the control. Then more or less on my own for a bit, passed 11 on the way to 3, but drifted way too far right and got confused by all the unmapped marshes there. Dropped a good 6 or 7 minutes until I followed the stream of runners back to the control. Then OK for a while, picking off 5, 6 and 7 without incident. Then I got in a very enjoyable conversation with Phil on the way to 8, happily ran by it, and then had a devil of a time finding it again. Another 6 or 7 lost there. Met up with Earl around there and we were together virtually the rest of the way. Again my chattiness was a problem and we muffed 10 about 3 minutes worth, as I had totally lost track of where we were. Up and over in a crowd for a bit near 11, but then seemed to have lost them again. A bit with George on the way to 12, then picked up Sharon and Sam L as we got near the marshes near 12. Hung with them pretty well to 13, 14, 15, 16, 17, all pretty successful, then they were skipping, so back on our own to 18. Getting really tired climbing up to it, then cramping badly on the way down. By this time I was pretty sure we weren't going to make it in time, struggling mightily fighting through some thick stuff on the way to the trail before 19. Stone walls were a help nearing 19. but still a bit of a death march to 20, and then George passed by on the way to 21. By this point I was even more pessimistic about pulling myself up the hill, but spiked 21 pretty nicely and tumbled straight down the hill toward the field, somehow getting ahead of George and Earl. Got to 22 with 5 minutes to spare, but then got confused around the building going to 23 and went straight and up instead of right. Got up near the fence and just really confused. Maybe it wasn't all that long, but sure felt long. Then turned back and headed toward 23, George and Earl heading out and toward the finish. Now I'm moving as fast as I can, watching the watch. Somehow got there, 3:29:37 by my watch. And barely able to move. Took a long time to get up and to the car. Very lucky to have Earl driving!

A very fine course, making excellent use of the area, and putting it all on an 8.5x11 map with no repetitive legs. But a difficult area for a long race for a guy like me.

The map and route.

Saturday May 10, 2014 #

1 PM

cycling 39:06 intensity: (2:49 @0) + (4:08 @1) + (26:07 @2) + (5:41 @3) + (21 @4) 8.66 mi (4:31 / mi) +60m 4:25 / mi
ahr:121 max:146 slept:6.5 weight:162.8lbs

Seems like the first warm day, or certainly first one in a while. Once around at Pleasant Valley with Rhonda.

Friday May 9, 2014 #

3 PM

Hike 1:01:55 intensity: (17:13 @0) + (20:11 @1) + (22:30 @2) + (2:01 @3) 4.84 km (12:47 / km) +271m 10:00 / km
ahr:100 max:136 slept:7.25 weight:164lbs shoes: 2011 gel kayano

With Rhonda and Sassy, down Doyle Rd, up the hill on the Ted Wright Trail, then back. Some good hills.

Thursday May 8, 2014 #

7 AM

PT exercises 45:00 [0]
slept:6.5 weight:165.4lbs

Some dedicated rolling, trying to diminish the knots in my legs, sandwiched around about half an hour in the hot tub. I'll do it again later.
10 AM

Hike 1:06:12 intensity: (23:14 @0) + (18:46 @1) + (15:24 @2) + (8:03 @3) + (45 @4) 4.34 mi (15:16 / mi) +245m 12:59 / mi
ahr:101 max:147 shoes: 2012 Hoka Stinsons

Walking around the neighborhood with Rhonda. Much better than yesterday, but I don't plan to do anything much more strenuous than this before the BG. She is also on the mend, seems to be gradually recovering from a bad bout of plantar fasciitis.

Hike 23:24 intensity: (48 @0) + (13:27 @1) + (9:09 @2) 1.21 mi (19:16 / mi) +48m 17:10 / mi
ahr:106 max:125 shoes: 2012 Hoka Stinsons

And then more or less a dog walk with Sassy and Rhonda. I took a bit of a short cut to catch up to them.

Trying out the new 310XT, which is totally fine.
5 PM

Rowing Machine 8:58 [2] 2.0 km (4:29 / km)

Wednesday May 7, 2014 #

5 PM

Hike 25:00 [3] 1.35 mi (18:31 / mi)
slept:4.25 weight:163.8lbs (injured)

Tired today, not much sleep and a ride to Providence and back. Took Sassy for a walk. First half seemed better, but second half I was still sore in the low back and groin. Easy.

Tuesday May 6, 2014 #

Note
slept:7.25 weight:161.2lbs (injured)

Lying low between here and the BG, hoping to reduce the groin inflammation. Not sure where it came from. Felt ok on Saturday. A little uncomfortable walking on Sunday, a little worse running yesterday. A lot worse rowing yesterday. Pretty darned sore this morning.

Monday May 5, 2014 #

11 AM

Running 59:50 [3] 5.62 mi (10:39 / mi) +35m 10:27 / mi
slept:6.5 weight:163.4lbs shoes: 2012 Hoka Stinsons

Started a little slow, wanted to go slow, but get back in an hour, so picked it up a bit. Back and legs still a little tender.

Double Garmin fail. The little pin holding my 310XT watch band ripped out of the case. Tried charging my old 305, but the charge only lasted about 5 minutes. Needs a new battery, which is pretty much why I bought the 310XT when I did. Considered briefly the alternatives for how to deal with this, then ordered a new 310XT from Amazon for $165 and free shipping.
5 PM

Rowing Machine 9:20 [3] 2.0 km (4:40 / km)

Not all that comfortable. Forearm a little tender today, groin a little troublesome, too.

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