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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Jun 24, 2017:

activity # timemileskm+m
  Orienteering6 2:11:53 8.67(15:12) 13.96(9:27) 34318 /24c75%
  Gym2 1:30:00
  cycling1 51:14 12.28(4:10) 19.76(2:36) 238
  Hike1 45:00 2.5(18:00) 4.02(11:11)
  Kayak1 40:00
  Rowing Machine3 26:34 3.73(7:08) 6.0(4:26)
  Total14 6:24:41 27.18 43.74 58118 /24c75%
  [1-5]12 4:47:20
averages - sleep:6.8 weight:164.4lbs

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Saturday Jun 24, 2017 #

6 AM

Hike 45:00 [0] 2.5 mi (18:00 / mi)
slept:7.0

Nice morning perambulation with Rhonda from our cabin on Valley Creek in Stanley. Left and across the washed out section of road and the bridge over the creek to town, then left down the main drag to route 75. Left again along the Salmon River to the Stanley Museum and home again. Cold, very pretty out. We saw several of what appeared to be semi-palmated plovers scampering along the road.
12 PM

Orienteering race 43:05 intensity: (2:37 @0) + (20 @1) + (26:38 @2) + (10:29 @3) + (3:01 @4) *** 3.51 km (12:16 / km) +32m 11:44 / km
ahr:127 max:158 spiked:7/11c shoes: 2014 icebugs

This was the Brown Z "long" course. Somehow the decision was made that m65 and w65 would be on the regular brown course and all 70+ would be on the shorter one. Beautiful day at Trap Creek, fairly intricate terrain and lots of deadfall was to the advantage of someone like me who was mostly walking, as running was so impeded. Anyway, I ended up first in M70, although the redoubtable Sharon smoked me by over 5 minutes. Two minor bobbles in the circle, maybe 20 seconds each, and one real clunker on the next to last control that was worth about 2:15. But others had problems, too. I certainly had no expectations of a medal.

Map and Route

Friday Jun 23, 2017 #

12 PM

Orienteering race 22:24 intensity: (1:10 @0) + (11 @1) + (2:07 @2) + (10:48 @3) + (8:08 @4) 3.42 km (6:33 / km)
ahr:140 max:154 spiked:11/13c slept:7.0 shoes: 2012 MT101 Black

Brown sprint at Boise State. A couple of mistakes. Hard to read the map, but mostly very slow and sore. Even looking after, the course printing seems faint and hard to pick out the control numbers.

Unremarkable, except for the two mistakes. In both cases, 4 to 5 and 7 to 8, I got confused about where I had left from and so was surprised when I got someplace wrong. Leaving 4 I thought I was leaving from 3, so very surprised when I hit the big building in my path and went around it to the right before I figured out what happened. Leaving 7 I thought I was coming from 6, tried to make things fit until I was already past the tennis courts and confused. so maybe 3 minutes lost. Still not competitive even if I had a perfect run.

Map and Route

Thursday Jun 22, 2017 #

6 AM

Rowing Machine 8:51 [3] 2.0 km (4:26 / km)
slept:7.0 weight:165lbs

Travel day.

Wednesday Jun 21, 2017 #

7 AM

Note
slept:7.0 weight:163.4lbs

picked up most of the controls from Saturday with R&S, Nice morning, but lots of mosquitoes!
9 AM

Rowing Machine 9:00 [3] 2.0 km (4:30 / km)

Not quite feeling sparky today. A little tired from yesterday, I guess.
12 PM

Kayak 40:00 [0]

with Rhonda at Stanclift, first outing of the season. Some wildlife on the lake: turtles on rocks, dragonflies, mother duck and ducklings, a pair of red-breasted mergansers on a log that didn't move as we swept by within 10-15 feet.
3 PM

Note

Picking up the rest of the controls, unremarkable but it started to rumble when we were leaving the first of them, and got pretty threatening by the time we got the last one, with about 10 minutes left to walk back, wondering the whole time if we would arrive before the rain, which came crashing down just as we reached the back porch. Very satisfying.

Tuesday Jun 20, 2017 #

6 AM

Gym 1:00:00 [1]
slept:6.0 weight:164.4lbs

In the gym with Eric, feeling a bit looser than usual. Stretching, core, balance, deadlifts
9 AM

Gym 30:00 [3]

circuit workout with Eric and Rhonda. First was 3 rounds of 20 BOSU pushups and then wall sit with 20# medicine ball while R was doing her pushups. Then row 300 and plank while R was rowing, then the easy part, alternating 20 crunches and bridges with feet on the swiss ball. Tiring
1 PM

Orienteering 16:14 intensity: (1:34 @0) + (19 @1) + (33 @2) + (7:45 @3) + (6:03 @4) 1.79 km (9:05 / km) +68m 7:38 / km
ahr:141 max:155 shoes: 2014 icebugs

Course 1. Legs were tired from the circuit workout with Eric this morning, but a little faster than the other day.
2 PM

Orienteering 16:31 intensity: (36 @0) + (5 @1) + (27 @2) + (1:58 @3) + (8:46 @4) + (4:39 @5) 1.68 km (9:51 / km) +86m 7:50 / km
ahr:152 max:167 shoes: 2014 icebugs

Course 2. HR is taking a long time to come down again after.

Monday Jun 19, 2017 #

10 AM

Rowing Machine 8:43 [3] 2.0 km (4:22 / km)
slept:7.0 weight:163.8lbs

Steamy. Fairly easy pace, keeping to 22SPM, mostly. Splits: 2:12.8, 2:11.0, 2:10.4, 2:08.4

Sunday Jun 18, 2017 #

9 AM

Orienteering 16:44 intensity: (1:09 @0) + (12 @1) + (1:24 @2) + (9:39 @3) + (4:20 @4) 1.81 km (9:13 / km) +69m 7:45 / km
ahr:138 max:152 slept:6.5 weight:165.2lbs shoes: 2014 icebugs

Course 1 from yesterday. This was an experiment. I've been pretty reluctant to try to run the last week or two, and thought I would try going slowly and with as short a stride as I could manage - not pressing at all. And it was fine. I had done a lot of rolling and stretching before I headed out, and was certainly no worse off when I finished than when I started, and probably better.
10 AM

Orienteering 16:55 intensity: (1:39 @0) + (7 @1) + (28 @2) + (5:25 @3) + (8:40 @4) + (36 @5) 1.74 km (9:43 / km) +88m 7:45 / km
ahr:146 max:161 shoes: 2014 icebugs

Since Course 1 went so well, on to Course 2, also fine, also at a very slow pace, short stride. Maybe this is something I can build a little strength from.
6 PM

cycling 51:14 intensity: (3:36 @0) + (6:29 @1) + (25:16 @2) + (14:49 @3) + (1:04 @4) 12.28 mi (4:10 / mi) +238m 3:56 / mi
ahr:123 max:151

Zipped out for a quick solo jaunt from PV. I'm thinking that biking is irritating my R quad, so maybe have to back off a bit, but this was a quick ride (for me at this stage of the game) and I tried to keep my cadence higher than usual.

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