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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Jun 7, 2015:

activity # timemileskm+mload
  Orienteering5 2:48:15 9.53(17:40) 15.33(10:58) 49013 /13c100%492.4
  Hike2 1:48:54 3.81 6.14 284132.4
  Gym3 1:35:00185.0
  cycling1 54:22 12.29(4:25) 19.78(2:45) 6999.7
  PT exercises1 20:0060.0
  Total11 7:26:31 25.63 41.25 84313 /13c100%969.5
  [1-5]11 7:20:41
averages - sleep:7 weight:164.5lbs

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MoTuWeThFrSaSu

Sunday Jun 7, 2015 #

7 AM

Hike 1:23:54 intensity: (5:39 @0) + (50:44 @1) + (25:54 @2) + (1:37 @3) 3.81 mi (22:00 / mi) +284m 17:52 / mi
ahr:102 max:133 slept:7.25 weight:163.6lbs shoes: 2011 NB MT840

Past Jackie's and down to the trail through the town's open space Cannon property, back up via the Old Stage Rd, now nothing more than an overgrown path with fallen logs across it, with R&S. The short road section meant Sassy needed to be on leash, and she is a fearsome puller. I put in a waypoint at our NE property corner.

Saturday Jun 6, 2015 #

Event: HVO Mountain Lakes
 
10 AM

Orienteering race 1:14:35 intensity: (1:34 @1) + (32:32 @2) + (31:06 @3) + (9:23 @4) 6.25 km (11:56 / km) +204m 10:16 / km
ahr:132 max:159 spiked:13/13c shoes: 2014 icebugs

HVO local meet green course at Mt. Lakes. Garmin didn't register when I started, got it started for real just after #1. Beautiful woods. The map is very hard for me to read at 1:10000. I think maybe we had 1:7500 for the A meet, but even that would be hard. Nevertheless, my navigation was very good, mostly undistracted by the detail I couldn't read anyway. Worst problem was trying to find a way through the dense barberry to #5. Probably could have saved some time going more out of the way to the N. Also a little diversion on the way to 9, ending up slogging across the marsh R of the line, but I knew where I was. Very pleasant.

Map and Route:



Saw Eric Weyman there, working on the map, trying to get it to be a bit more readable. Hadn't seen him in quite a while.
C • To 1 5

Green - Splits

Friday Jun 5, 2015 #

3 PM

Orienteering 16:53 intensity: (10 @0) + (10 @1) + (2:14 @2) + (10:41 @3) + (3:38 @4) 1.85 km (9:07 / km) +58m 7:53 / km
ahr:137 max:154 slept:7.75 weight:165.6lbs shoes: 2011 NB MT840

Sprint A, with Sassy. Left the map behind, which improved the experience. Left my glasses home, too, after my tussle finding them the other day.

Orienteering 15:40 intensity: (8 @1) + (38 @2) + (6:09 @3) + (8:14 @4) + (31 @5) 1.83 km (8:35 / km) +39m 7:45 / km
ahr:146 max:167 shoes: 2011 NB MT840

Got the dog a drink and then proceeded to Sprint B. Went fine, but apparently distracted enough I didn't go to #5. Or at least GPS doesn't show me going there.

Thursday Jun 4, 2015 #

7 AM

Hike 25:00 [1]
slept:6.75 weight:164lbs

Dog loop, R&S.

Last night I spent about half an hour looking for the glasses, clearing an area about 10-15' in diameter of laurel, carefully taking it away and stacking it. Zack helped for a while, but the bugs got to him. No luck.

This morning I enlisted the heavy guns. Rhonda is way better at finding things than Zack, who has sharp eyes but not her formidable skill, and better than I am by several orders of magnitude. It still took her about 4-5 minutes, but she turned them up on the edge of my circle, her eyes drawn to the dew gathered on the lenses.
9 AM

Gym 25:00 [3]

mostly limber exercises, with some others that improve my back, at least temporarily

Wednesday Jun 3, 2015 #

5 AM

Gym 50:00 [1]
slept:6.75 weight:164.4lbs

Rhonda's morning class
1 PM

cycling 54:22 intensity: (1 @0) + (15:41 @1) + (34:38 @2) + (2:37 @3) + (11 @4) + (1:14 @5) 12.29 mi (4:25 / mi) +69m 4:21 / mi
ahr:116 max:227

With Rhonda, from PV. This was the best I have felt on the bike so far this year. Would have gone farther, but this was all the time I had.
6 PM

Orienteering 23:47 intensity: (1:01 @1) + (4:45 @2) + (8:41 @3) + (8:51 @4) + (29 @5) 1.8 km (13:12 / km) +65m 11:11 / km
ahr:137 max:165 shoes: 2014 icebugs

Course A, trying some more direct routes, finding that the laurel is pretty rough. This included a longish stop to look for glasses that got stripped from my face by a branch. Unsuccessful. Will try again tomorrow. Another one of those lessons that needs repeated learning.

Tuesday Jun 2, 2015 #

1 PM

Orienteering 16:51 intensity: (2 @1) + (4 @2) + (15:10 @3) + (1:35 @4) 1.81 km (9:19 / km) +41m 8:22 / km
ahr:140 max:154 slept:6.75 weight:164.8lbs shoes: 2014 icebugs

Test of Sprint B. Maybe a bit too easy. I can add a point or two for interest value.

C • Over the years I have had d... 2

Monday Jun 1, 2015 #

2 PM

PT exercises 20:00 [3]
slept:6.5 weight:164.8lbs

most of limber series, plus a few I've added. I really need to do this at least twice a day. Straightens me up quite a bit.

Gym 20:00 [3]

Then Rhonda was of a mind to do something crossfit-like in the gym, so out we went.

Three rounds, something of a rest break between rounds. Started out with 10 squats, 10 pushups, 10 box step-ups, 5 pullups, 5 burpees. Then started worrying about hurting myself. Next round was 10, 10, 10, 5 and 4, and the last round was 5, 5, 6, 5 and 2.
3 PM

Orienteering 20:29 intensity: (14 @1) + (3:14 @2) + (12:49 @3) + (4:12 @4) 1.8 km (11:24 / km) +83m 9:16 / km
ahr:136 max:151 shoes: 2011 icebugs

Rainy, took the dog. A try on the revised course A. Not quite there, yet, but better. I would like to do both of these in under 20 to feel like the distance is right.

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