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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Apr 14:

activity # timemileskm+m
  Orienteering3 3:17:57 7.7(25:43) 12.39(15:59) 17717 /22c77%
  Hike3 3:07:35 9.39 15.11 496
  Gym2 2:00:00
  Rowing Machine1 8:19 1.24(6:42) 2.0(4:10)
  Total9 8:33:51 18.33 29.5 67317 /22c77%
  [1-5]8 7:57:08
averages - sleep:6.7 weight:165.1lbs

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Saturday Apr 14 #

11 AM

Orienteering 2:00:00 [1] 6.0 km (20:00 / km)
slept:6.0 weight:166.2lbs shoes: 2011 icebugs

Putting out controls at Gay City with Rhonda. Just walking, but got my back a fair amount tied up in the process.

Friday Apr 13 #

3 PM

Hike 25:00 [0]
slept:7.5 weight:165.6lbs shoes: 2014 gel kayano

dog loop, R&S

Thursday Apr 12 #

6 AM

Gym 1:00:00 [3]
slept:4.5 weight:165.6lbs

In the gym with Eric. My low back was quite good today - a fine day for deadlifts, for sure. I continue to have trouble with my left upper back, neck, trapezius, shoulder, pectoral, etc. So we are embarking on more band work to strengthen the recalcitrant left arm.

Not at all a good sleeping night.
12 PM

Hike 1:25:06 intensity: (1:48 @0) + (1:13:20 @1) + (9:58 @2) 4.43 mi (19:12 / mi) +241m 16:26 / mi
ahr:98 max:122 shoes: 2014 gel kayano

With R&S at the lake. Swan song for the 310XT as the on/off button broke while I was trying to turn it off. I ordered a new one.

Wednesday Apr 11 #

10 AM

Rowing Machine 8:19 [4] 2.0 km (4:10 / km)
slept:7.0 weight:165.4lbs

Pretty hard. Might have gone better if I had warmed up first. Moved me up to 66th percentile, but maybe hard to make much progress from there.

Splits: 2:04.8; 2:06.9; 2:05.4; 2:02.1 Total 8:19.2.

Tuesday Apr 10 #

6 AM

Gym 1:00:00 [3]
slept:8.5 weight:163.6lbs

In the gym with Eric, usual kind of stuff - rolling and stretching, core, deadlifts, goblet squats, TRX rowing.

Good sleeping night, first in a while.

Monday Apr 9 #

11 AM

Hike 1:17:29 intensity: (4:50 @0) + (32:59 @1) + (31:27 @2) + (7:17 @3) + (56 @4) 4.96 mi (15:37 / mi) +255m 13:28 / mi
ahr:112 max:146 slept:6.0 weight:165lbs shoes: 2014 gel kayano

At the lake with R&S. Spiced it up a bit by throwing in some 200M running intervals, 8 of them in total.

Sunday Apr 8 #

10 AM

Orienteering race 33:06 intensity: (2:47 @0) + (3:48 @1) + (3:38 @2) + (18:27 @3) + (4:26 @4) *** 2.75 km (12:03 / km) +90m 10:21 / km
ahr:131 max:154 spiked:11/11c slept:7.25 weight:164.6lbs shoes: 2017 Icebug Anima BUGrip

Ansonia WCOC meet. There were two Brown courses, and an invitation to do them both. This was Brown 1, and went very well. I was focused, able to move, and got around pretty efficiently. Nominal distance was 2.5K, so didn't cover much unnecessary ground.

Map Brown 1 .
11 AM

Orienteering 44:51 intensity: (2:18 @0) + (6 @1) + (9:03 @2) + (20:43 @3) + (12:41 @4) *** 3.64 km (12:19 / km) +87m 11:00 / km
ahr:138 max:154 spiked:6/11c shoes: 2017 Icebug Anima BUGrip

And then course Brown 2, after perhaps too short a break, perhaps 10 minutes, but maybe less. On the way to #1 I felt my legs and realized I was going to be slower. And then I just found myself struggling to maintain focus, making lots of mistakes, tripping on sticks a lot. Just tired. Pretty instructive to see what a difference it made to have done a 2.5K course before this one.

1 was ok, but slower going to it along the trail than I had been when it was #10 on the first course and I then went to 11 and the finish. 2. I had also been to before, but missed it pretty far to the N. Then missed 3 a lot to the north, and saw the flag for 5 and went to it. Yikes! and still had trouble finding 3 from there. Then 4, t were ok. Six I got to the general area and the big rock reasonably quickly, but trouble finding the right rock for the control. 7 was easy all the way, but stumbling and slow. For 8 I tried to follow a compass line, but lost focus again, got off to the right, and then went further right before correcting. 9 was ok, but then a fair amount of trouble getting off that hill and through the rocks to get around the marsh. Gingerly. A little wobbly to 11, up above it and not seeing it because of the downed tree in between, so wondering where else it could be. I was actually a little surprised the time wasn't worse, because I sure felt awkward out there.

Nominal distance was 2.7K, so added almost a K of unnecessary wandering.

Map Brown 2

Mysteries of DOMA. It won't let me add the Brown 2 course without the route.

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