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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Apr 21:

activity # timemileskm+m
  Orienteering3 2:08:05 6.56(19:32) 10.55(12:08) 306
  Gym2 2:00:00
  Rowing Machine4 44:31 6.21(7:10) 10.0(4:27)
  Total9 4:52:36 12.77 20.55 306
  [1-5]9 4:47:35
averages - sleep:6.9 weight:165.8lbs

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Saturday Apr 21 #

9 AM

Orienteering race 54:52 intensity: (2:34 @0) + (1:00 @1) + (28:54 @2) + (20:50 @3) + (1:34 @4) 4.55 km (12:03 / km) +96m 10:54 / km
ahr:128 max:159 slept:6.0 weight:166.6lbs shoes: 2017 Icebug Anima BUGrip

Brown course at Lake Frederick. Generally a pretty good excursion. Biggest error involved some thrashing around looking for #1. Maybe 3 minutes worth. Then maybe another minute on #5 when I went to the right knoll, but didnt see the flag tucked in below it until I had gone by and checked the next knoll over. Nothing there, so looked back and saw it. 1st of 5 in M70 a few minutes ahead of Rick Worner.

1. Didn't see the road under the edge of the triangle, and couldn't figure out why I was climbing a hill, then got to the area and realized it was more complicated than I thought, bailed out to the reentrant to the W and then back in. Lost about 3 minutes and felt pretty foolish.

2. On compass, through the big rocks and starting up the hill. Thought maybe I needed to go up one more line, but then saw the flag down the cliff to my L.

3. Probably should have run the road, and people who did were faster, but just stayed between the marshes and the bottom of the steep hill, checking off features along the way. Not particularly difficult, just long.

4. Pretty easy, just counting spurs and reentrants, right to it.

5. Mostly ok, R of the line looking for the big rock on my left and then in once I saw it. Saw what I thought was the right dot knoll, but didn't see the flag past it. Didn't check the compass to note that I was looking at the NE part of the knoll, and the flag was tucked in a little alcove around the corner, so proceeded on to one more knoll before looking back and seeing it. About a minute.

6. Should have been easy and thought I should see the flag in the reentrant from a distance, and eventually I did, but I guess it was behind a tree when I was first looking for it, so just a little tentative.

7. No real problem, just climbing over cliffs, and there were a lot of them, certainly more than show up on the map.

8. Easy, down the spur, then cut over one spur to the L. Helped that I could see the flag.

9. This was a little further than I expected, but basically fine. Saw Nellie on the way, who apparently was looking for #3, and then saw Geoman leaving the control and caught him up shortly after.

10. Road to powerline, then cut across the rough open. Lucky to see it as it was tucked in a bit and the stone wall certainly wasn't obvious.

11. Out to the road, somehow missed the R fork so a little extra distance, then wondering where the flag was going to be because I could see the trail junction the whole way in, but not the flag off to the left until I got there.

F. Seemed long!

After trying a few things, finally got the Map and route to load on DOMA.

Friday Apr 20 #

Note

A few dog loops and other walks, trying to help Sassy bounce back from having a cyst removed yesterday. She is not as lively as usual. And one final walk with R&S and our house guest, Geoman. Most pleasant. Off to WP tomorrow, at least me and Geoman, as Rhonda has elected to stay home with her doggy.
5 PM

Rowing Machine 13:25 [3] 3.0 km (4:28 / km)
slept:6.0 weight:167.2lbs

Thursday Apr 19 #

6 AM

Gym 1:00:00 [3]
slept:7.0 weight:166.2lbs

Usual gym workout with Eric, rolling, stretching, deadlifts, squats, bands, planks, supermans. Added bird dips, which I have done from time to time on my own, but not with Eric in quite a while. They were really painful back when I was struggling with back spasms two years ago, but they are ok now. Also did a set of ring dips and a set of pullups first, just to see what they were like. Hard. The extra bag of sugar doesn't help either.
12 PM

Rowing Machine 13:18 [3] 3.0 km (4:26 / km)

including 5 10-stroke pickups at increasing speed, the last at 1:46.

Wednesday Apr 18 #

5 PM

Orienteering 17:33 intensity: (1:04 @0) + (1:17 @1) + (2:00 @2) + (13:12 @3) 1.24 mi (14:08 / mi) +65m 12:09 / mi
ahr:132 max:144 slept:7.0 weight:165.2lbs shoes: 2014 gel kayano

Another cold day. Thought I might do a couple of dog loops, but one turned out to be enough.

Tuesday Apr 17 #

6 AM

Gym 1:00:00 [3]
slept:7.5 weight:165lbs

Better day today in the gym. Usual aches and pins, but improved as the hour went on. DLs, squats, dumbbell rowing, various band work, etc.
2 PM

Rowing Machine 8:51 [3] 2.0 km (4:26 / km)

Monday Apr 16 #

5 PM

Rowing Machine 8:57 [3] 2.0 km (4:29 / km)
slept:8.25 weight:164.8lbs

Lethargic day. Just wanted to do something after staying in out of the rain all day.

Sunday Apr 15 #

8 AM

Orienteering 55:40 intensity: (1:23 @0) + (17:47 @1) + (30:54 @2) + (5:36 @3) 4.0 km (13:55 / km) +145m 11:47 / km
ahr:114 max:137 slept:6.5 weight:165.4lbs shoes: 2011 icebugs

I went out to point 38 on the courses for today at Gay City to do some flagging. Yesterday when I was putting flags out I came across an area where the beavers had chewed the samplings down to 1 ft high spikes, and I couldn't get the image of someone tripping and falling on a spike out of my mind. This morning I streamered the whole area.

What a difference from yesterday, putting out controls in a t-shirt. Today I wore everything I had at the registration area, and couldn't get warm. Fingers were useless.

I should add that there were some very fine helpers who picked up all the controls, Rich Nietupski, Jim Henderson, Bill Duncan and Sam Levitin.
Other noteworthy sightings: Clint, whose car was in the parking lot and who was off on a 3 hour run before doing the red course in what turned out to be the second fastest time, Ken and Ruthie down from Vermont, one Brian Corbett from Cork, who smoked the red course in 44 minutes, and many of the customary folks who come to these events, George n Lyn, Nellie, J-J, all 3 of the CT Brautigams, plus their patient dog who waited in the car. Seemed to be fine running weather, but sketchy for manning the table for sure.

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