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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending May 17, 2010:

activity # timemileskm+mload
  Orienteering3 2:57:50 11.32(15:42) 18.22(9:46) 12629 /52c55%563.0
  Hike2 2:15:02 7.23(18:40) 11.64(11:36) 142298.1
  Gym1 1:15:00225.0
  Running2 52:13 3.38(15:28) 5.43(9:36) 95127.7
  Total7 7:20:05 21.93 35.3 36329 /52c55%1213.8
  [1-5]7 7:10:43
averages - weight:162lbs

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Sunday May 16, 2010 #

8 AM

Orienteering race 1:50:30 intensity: (14 @0) + (5 @1) + (19:01 @2) + (1:08:01 @3) + (23:09 @4) *** 11.38 km (9:43 / km)
ahr:140 max:165 17c shoes: 2009 Yellow NB 840s

red long course at team trials. Out early, and didn't see too many folks. Wil Smith three times at different places, as he was out on Blue. Got too low on #4 and thrashed around a bit, until Peggy showed up coming down as I was going back up. Then with Peggy pretty much through #10. PG showed up at #5 from the other direction, and ran with him to 6, but he disappeared going down the hill to 7 and that was the last I saw of him.

Things were going pretty well until I missed #16 and had the darnedest time finding it. Probably lost 6 minutes there, and as it turns out about 8 places.

Red Long - Splits

Saturday May 15, 2010 #

Event: 2010 US Team Trials for WOC
 
11 AM

Running 23:21 intensity: (4:37 @0) + (5:44 @1) + (7:17 @2) + (3:57 @3) + (1:46 @4) 1.47 mi (15:51 / mi) +32m 14:51 / mi
ahr:114 max:156 weight:162.5lbs shoes: 2009 Yellow NB 840s

walk and jog to the start

Orienteering race 51:07 intensity: (7 @0) + (10 @1) + (4:36 @2) + (29:28 @3) + (16:46 @4) *** 4.38 km (11:41 / km) +94m 10:33 / km
ahr:142 max:166 spiked:15/19c shoes: 2009 Yellow NB 840s

team trials red middle course, Two largish booms, otherwise ok, and felt pretty good running. walk back was tiring, though.

3 PM

Orienteering race 16:13 intensity: (1:29 @3) + (14:44 @4) *** 2.47 km (6:34 / km) +32m 6:10 / km
ahr:139 max:166 spiked:14/16c shoes: 2009 Yellow NB 840s

sprint course at team trials. got sucked in by unmapped cliff, where there was a blue course control in a reentrant, so a MP. That set me up to miss the next one left and lose abouit 30 seconds. Otherwise moving along ok.

Red Middle - Splits

Friday May 14, 2010 #

Note

Hip pretty intolerable, so went off to visit my friend Brian Magna, the physical therapist. He seems to think he can repair it, so I'll try that for a while. He encouraged me not to cycle or run while he is working on it, but I must orienteer, so that will perhaps delay any improvement.

Thursday May 13, 2010 #

2 PM

Hike 1:10:00 [3] 3.6 mi (19:27 / mi)
weight:162.5lbs shoes: 2010 NB MT840

Same hike, to Cherry Brook Farm and back, with Rhonda and the dogs, and Rhonda's friend Julie. Time is an estimate; Julie doesn't go as fast as we do.

I woke up yesterday with a very painful hip, and this was a test. It loosened up after about a mile and then was fine, although it tightened up again once I got home.

Wednesday May 12, 2010 #

5 AM

Gym 1:15:00 [3]

morning class, with a big crowd - 12 in total, including a couple of the young girls just back from freshman year at college (Roanoke and Tulane). Followed up with a few of my other exercises, still trying to get some strength back in my shoulder while not overstimulating my elbow.

Tuesday May 11, 2010 #

7 AM

Hike 1:05:02 intensity: (4:18 @0) + (38:23 @1) + (17:19 @2) + (5:02 @3) 3.63 mi (17:54 / mi) +142m 15:58 / mi
ahr:108 max:144 weight:161lbs

with Rhonda and the dogs - down to the top of Cherry Brook farm, same as yesterday.
1 PM

Running (woods run) 28:52 intensity: (6 @0) + (18 @1) + (4:02 @2) + (17:35 @3) + (6:51 @4) 3.06 km (9:25 / km) +63m 8:33 / km
ahr:140 max:164 shoes: 2010 NB MT840

sprint 1, current configuration. perhaps a bit long, so I will take out a few markers.

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