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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Nov 18, 2019:

activity # timemileskm+mload
  Orienteering2 2:55:18 5.9(29:43) 9.49(18:28) 236275.9
  Gym7 2:40:00480.0
  Hike1 1:03:22 3.71(17:05) 5.97(10:37) 91123.7
  Rowing Machine2 17:35 2.49(7:04) 4.0(4:24)52.8
  Running1 5:05 0.41(12:24) 0.66(7:42)17.4
  Total13 7:01:20 12.51 20.13 327949.8
  [1-5]13 6:56:29
averages - sleep:7.1 weight:167.1lbs

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Monday Nov 18, 2019 #

8 PM

Gym (Yoga) 20:00 [3]
slept:8.25 weight:169.2lbs

Sunday Nov 17, 2019 #

Event: WCOC Sessions Woods
 
7 AM

Gym (Yoga) 20:00 [3]
slept:6.0 weight:167.4lbs

2 PM

Orienteering 1:16:19 intensity: (51 @0) + (38:42 @1) + (23:30 @2) + (13:01 @3) + (7 @4) + (8 @5) 2.79 mi (27:21 / mi) +86m 24:58 / mi
ahr:110 max:175 shoes: 2019 Blue Gel Kayanos

Control pickup.

Not a large crowd today, 19. Quite cold.

Saturday Nov 16, 2019 #

8 AM

Gym (Yoga) 20:00 [3]
slept:7.0 weight:166.8lbs

9 AM

Orienteering 1:32:00 intensity: (3:31 @0) + (49:17 @1) + (25:58 @2) + (13:14 @3) 2.82 mi (32:38 / mi) +127m 28:37 / mi
ahr:107 max:143 shoes: 2019 Blue Gel Kayanos

Putting out some controls for the meet tomorrow.

Orienteering 6:59 intensity: (7 @0) + (5:00 @1) + (1:29 @2) + (23 @3) 0.29 mi (24:04 / mi) +23m 19:19 / mi
ahr:102 max:142

And one last one. I had arrived at this one on the earlier jaunt to find I was missing the SI box. So the rest of the way around I was hoping it was in the case with the other controls and not lost in the woods somewhere. And it was in fact nestled in the case, so drove to where I could pop into it easily. Quite fine.
2 PM

Gym (Weights) 40:00 [3]

4 rounds, 5 exercises:
Rowing machine 500m, average pace 2:22
12x garhammers
12 x pulldowns at 8, except R shoulder was complaining, so 7 on the last set
12 x dumbbell BPs at 25#
10 x back squats at 95#, except stopped at 8 on the last set.

Friday Nov 15, 2019 #

7 AM

Gym (Yoga) 20:00 [3]
slept:8.0 weight:166.6lbs

Thursday Nov 14, 2019 #

8 AM

Gym (Yoga) 20:00 [3]
slept:5.0 weight:166.6lbs

2 PM

Hike 1:03:22 intensity: (22 @0) + (3:01 @1) + (59:14 @2) + (45 @3) 3.71 mi (17:05 / mi) +91m 15:52 / mi
ahr:116 max:137 shoes: 2019 Blue Gel Kayanos

Still pretty darned cold.

Wednesday Nov 13, 2019 #

9 AM

Rowing Machine 8:44 [3] 2.0 km (4:22 / km)
slept:8.0 weight:166lbs

just 1 second over my seasonal PR, not that I knew that before.

Tuesday Nov 12, 2019 #

7 AM

Gym (Yoga) 20:00 [3]
slept:7.5 weight:166.8lbs

3 PM

Running 5:05 intensity: (13 @2) + (2:33 @3) + (2:17 @4) + (2 @5) 0.41 mi (12:24 / mi)
ahr:143 max:165

Thought I would run a few hospital loops, but the wind was pretty cold and fierce and it didn't seem that entertaining, so stopped the first time around.
4 PM

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

C • Another nice piece 2

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