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Training Log Archive: Charlie

In the 7 days ending Dec 6, 2014:

	activity	#	time	miles		km		+m	load
	Gym	6	4:25:00						795.0
	Orienteering	3	2:27:20	8.68	(16:58)	13.98	(10:32)	484	466.3
	Hike	1	1:45:00	3.11	(33:48)	5.0	(21:00)		315.0
	Running	1	45:56	3.99	(11:31)	6.42	(7:09)	50	119.4
	Rowing Machine	3	44:16	6.21	(7:07)	10.0	(4:26)		132.8
	Total	14	10:07:32	22.0		35.4		534	1828.5
	[1-5]	14	10:07:28
averages - sleep:6.8 weight:163.5lbs

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Saturday Dec 6, 2014 #

Event: RHINO 7

7 AM

Gym 30:00 [3]
slept:6.75 weight:165lbs

Usual series, with Rhonda

9 AM

Orienteering 34:20 3.41 km (10:04 / km) +91m 8:53 / km
ahr:154 max:195 shoes: 2011 icebugs

RHINO course with Sassy. Stopped to open some gates, although they are easy enough to run around.

11 AM

Rowing Machine 22:14 [3] 5.0 km (4:27 / km)

This was pretty challenging, perhaps because of doing it more or less right after running. Good news is that this is probably the best my forearm has liked rowing in quite a while.

Friday Dec 5, 2014 #

5 AM

Gym 1:00:00 [3]
slept:7.0 weight:163lbs

Rhonda's morning class

2 PM

Hike 1:45:00 [3] 5.0 km (21:00 / km)
shoes: 2011 icebugs

Setting out the controls, part with R, all with S. World class terrain.

Thursday Dec 4, 2014 #

10 AM

Orienteering 33:50 3.5 km (9:40 / km) +136m 8:06 / km
ahr:147 max:167 slept:7.0 weight:164.2lbs shoes: 2011 icebugs

Run around the RHINO course with Sassy. About 2" of crusty snow still in the woods, but footing is fine, especially with icebugs. I think it would be fine with sneakers, too. Earlier this morning I was out for an hour with loppers, cleaning up some stuff that had broken, removing a little laurel, checking for any major deadfall. Yesterday I got the chainsaw out for one old snag that had toppled most of the way across a trail and cleaned it up. Things look ok.

2 PM

Running 45:56 3.99 mi (11:31 / mi) +50m 11:05 / mi
ahr:133 max:161 shoes: 2014 Hoka Stinsons

With Rhonda from PV. Seriously tied up along the R side and low back.

5 PM

Rowing Machine 13:36 [3] 3.0 km (4:32 / km)

seemed sort of hard, especially on my bony butt

Wednesday Dec 3, 2014 #

5 AM

Gym 1:00:00 [3]
slept:5.0

Rhonda's morning class

5 PM

Rowing Machine 8:26 [3] 2.0 km (4:13 / km)

Tuesday Dec 2, 2014 #

Note
slept:7.0 weight:162.6lbs

Couple of hours of laurel wrangling. The trails need some work after last week's snow storm

Monday Dec 1, 2014 #

5 AM

Gym 55:00 [3]
slept:7.0 weight:162.8lbs

Rhonda's morning class

5 PM

Gym 30:00 [3]

Usual stuff, with Rhonda

Sunday Nov 30, 2014 #

Event: WCOC Osbornedale State Park

9 AM

Gym 30:00 [3]
slept:7.5 weight:163.2lbs

With Rhonda

12 PM

Orienteering race 1:19:10 7.07 km (11:12 / km) +257m 9:29 / km
ahr:130 max:163

Green course at Osbornedale. Nice course by Earl, lovely day without a hint of snow before returning home to the snows of Canton. Not bad at all given my current limitations. Couldn't run much, but shuffled along pretty consistently. Lost time by doing some dodgy around routes where it looked like too much barberry, and more or less avoided getting cut up. Walked quite a bit. Like others, I had a little difficulty at #9, where there was a group of about five people clustered around, obscuring the flag hanging low by a much smaller than expected rock, but I scattered them and found it in there. Lost the most time on longer routes. No real trouble actually finding any controls. Then stuck around while Earl, George and Lyn picked up controls, so I could take them home. Not sure what I did with my map. It may turn up.

Map and route. Didn't find my map. but BillD shared his scan.

C • Do you need control stands?... 3

Green - Splits

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