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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Mar 21, 2016:

activity # timemileskm+m
  Orienteering4 3:05:18 10.48(17:40) 16.87(10:59) 78421 /22c95%
  Hike1 58:59 3.95(14:56) 6.36(9:17) 6
  Other2 20
  Total7 4:04:37 14.43 23.23 79021 /22c95%
  [1-5]7 4:00:49
averages - sleep:6.3 weight:165.5lbs

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Monday Mar 21, 2016 #

Note
slept:2.0

Long travel day, happy to be home again. A very nice visit with Kathy and grandkids, and with CA friends.

After the orienteering, I'm feeling a bit more optimistic about getting back to running.
4 PM

Other 10 [3]

4 full hang ring pullups. Seemed hard.

Sunday Mar 20, 2016 #

9 AM

Orienteering race (Sprint) 19:41 intensity: (9 @0) + (14 @1) + (1 @2) + (5:12 @3) + (10:46 @4) + (3:19 @5) 2.93 km (6:43 / km) +64m 6:04 / km
ahr:149 max:174 slept:8.5 shoes: 2012 MT101 Black

Brown Sprint at US Champs at Mills College. Nice place, and a nice day before rains came in in the afternoon. A reasonably good performance, running a good part of it, conservatively. Ended up 3rd M65 behind the amazing Dennis and Walter. Generally a success, I would say.



Saturday Mar 19, 2016 #

11 AM

Orienteering race 1:08:00 intensity: (1:01 @1) + (5:43 @2) + (15:57 @3) + (20:48 @4) + (24:31 @5) 5.39 km (12:37 / km) +401m 9:12 / km
ahr:151 max:173 spiked:9/9c slept:8.5 shoes: 2014 icebugs

Us Long championships, Brown X. Not too bad. Navigation was fine, ran out of gas toward the end and my back tied up. Some minor bobbles, seconds only, but mostly in fine contact. Too much climb to be actually fun, but a beautiful park and a beautiful day.

Started out with Marie-Josee who was on Green, and who showed me a clean pair of heels, but then saw her again at #8 and finished not far behind her. Saw Leslie on the way to #1, but otherwise not too many folks.

3 was particularly a hard climb. I was surprised to have a #2 split on it, my best, as I stopped a few times to catch my breath on the way up.

I posted the map in two parts, as it was too big to fit in my scanner.




Friday Mar 18, 2016 #

12 PM

Orienteering 48:48 intensity: (19 @1) + (1:53 @2) + (13:29 @3) + (15:16 @4) + (17:51 @5) 4.26 km (11:27 / km) +163m 9:37 / km
ahr:152 max:181 spiked:12/13c slept:6.5 shoes: 2014 icebugs

Middle distance at USChamps at Morgan Territory. This mostly went way better than expected, able to jog most of it. Just one mistake, but it was a doozy. It exploited my inability to form a good plan for figuring out where I am when I am in the wrong place, so I wandered back and forth over the same ground in the vicinity of #11, finding the same wrong control 4 times, searching together with others who had made the same mistake, and who then disappeared, having figured it out sooner than I. 14 minutes is a big loss on a half hour course.

But a beautiful day, and otherwise my navigation was fine. Saw many nice friends not seen in a while, and then left to spend the evening with George and Leslie. I had seen George on the course just before 10, which meant that I had caught up 14 min on him at that point, but he finished 13 minutes before me, so we ended up very close together.



3 PM

Orienteering 48:49 intensity: (3:27 @0) + (17 @1) + (1:39 @2) + (10:03 @3) + (15:01 @4) + (18:22 @5) 2.66 mi (18:20 / mi) +156m 15:30 / mi
ahr:153 max:181

Thursday Mar 17, 2016 #

7 AM

Hike 58:59 intensity: (12 @0) + (53:28 @1) + (4:13 @2) + (1:06 @3) 3.95 mi (14:56 / mi) +6m 14:52 / mi
ahr:101 max:132 slept:7.0 shoes: 2012 MT101 Black

On the Santa Rosa creek trail behind Kathy's, with Rhonda. Downloaded via Wahoo, so it still seems to be working.
11 AM

Note

Excursion at Armsrong Redwoods with Kathy and the girls. The east ridge trail turned out to be a little too long and steep for everyone's liking, but we soldiered on. As I have noted before, it is much more tiring to walk slowly than to walk fast, and I fell asleep in the back seat between the two kids on the way back.

Wednesday Mar 16, 2016 #

2 AM

Note
slept:4.25 weight:165.6lbs

Up early to get ready for trip to CA, bustling about, stretching and rolling, walking the dog a couple of loops with headlamp, some ring pull-ups, 2x15 each of BOSU push-ups and squats. Stiffer this morning. And out the door on time at 4:45

Tuesday Mar 15, 2016 #

3 PM

Other 10 [3]
slept:7.0 weight:165.4lbs

5 full hang ring pull-ups

I think I am going to declare this injury episode over. I still won't be lifting anything heavy for a while and generally watching out for myself, but I feel loosened up enough to be more or less normal.

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