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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Oct 6, 2013:

activity # timemileskm+m
  Orienteering3 3:44:38 4.7 7.57 237
  Gym2 1:25:00
  Rowing Machine6 1:12:09 9.94(7:15) 16.0(4:31)
  cycling1 1:04:41 13.39(4:50) 21.55(3:00) 109
  Hike1 25:00 1.3(19:14) 2.09(11:57)
  PT exercises1 15:00
  Total13 8:06:28 29.34 47.21 346
  [1-5]13 7:56:42
averages - sleep:6.7 weight:165.9lbs

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Sunday Oct 6, 2013 #

7 AM

PT exercises 15:00 [3]
slept:7.0 weight:166.4lbs

I think a lot about doing my back series I got from Rick Stebbins, but it rarely goes beyond thinking about it. Given that my biggest issue from an athletic and quality of life perspective right now is lower and middle back strength, flexibility and stability, there is no objective reason I shouldn't do these every day, or at least most days. Well, there is the objective reason that they are not any fun to do. Anyway, it has been a long time, and I am working on building some resolve. So today was day 1. Generally it takes 15 minutes to do this, but at least an hour of psyching myself up for it. It's really not that bad.
10 AM

Rowing Machine 23:18 [3] 5.0 km (4:40 / km)
shoes: 2012 gel kayanos

Not bad. L arm is sore, but seems strong enough to take a moderate amount of rowing. Try not to overdo. Also woke up with bothersome right wrist. Rhonda says its the weather. Not sure. No worse for rowing, at least so far. The longer than accustomed distance was a bit irritating to my L glute, but seems like maybe it provides a useful massage for the chronically tight area.

Saturday Oct 5, 2013 #

Note

Not much of a cold. Started to feel better last night, and mostly gone this morning.
8 AM

Orienteering 43:20 intensity: (1:49 @0) + (8:10 @1) + (22:35 @2) + (9:25 @3) + (1:21 @4) 2.11 mi (20:31 / mi) +89m 18:09 / mi
ahr:121 max:150 slept:6.0 weight:166.2lbs shoes: 2012 gel kayanos

Putting out controls before the Sessions meet. A bit of jogging, mostly walking.
2 PM

Orienteering 1:06:18 intensity: (3:57 @0) + (14:07 @1) + (30:45 @2) + (15:24 @3) + (1:43 @4) + (22 @5) 2.59 mi (25:36 / mi) +148m 21:44 / mi
ahr:120 max:182 shoes: 2012 gel kayanos

And picking up after. Dave Duncan drove me and Bill out to the SW corner. I took an outside loop across the S and up the SE, Bill took a more central path. Dave went back to the start and picked up the north central controls. Pretty efficient. We had them all before 4:30. Meet went well, about 35 participants or so.

Here is the red course map, with my control pickup route superimposed. I got 9, 11-16, plus five others. Bill got 7,8, 10, 17 plus a bunch of green brown, orange, etc. Dave got 1-6 and some WY. All picked up and packed up well inside of 2 hours, including the drive over to the W side.

Friday Oct 4, 2013 #

7 AM

Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.5 weight:165lbs shoes: 2012 gel kayanos

Cold is pretty tough. Congested, feverish, headachy, runny nose. Nothing in my chest so far, so that is good. A backwards dog loop with R&S, striving to unwind a bit from all those clockwise ones we have done.
10 AM

Rowing Machine 13:15 [3] 3.0 km (4:25 / km)
shoes: 2012 gel kayanos

2 PM

Rowing Machine 8:23 [3] 2.0 km (4:12 / km)
shoes: 2012 gel kayanos

Thursday Oct 3, 2013 #

10 AM

Rowing Machine 8:50 [3] 2.0 km (4:25 / km)
slept:8.0 shoes: 2012 gel kayanos

Cold dragging me down a bit. Sore throat, runny nose, headache. Not awful, but a factor.
Splits: 2:21.9, 2:13.2, 2:08.9, 2:06.5.
1 PM

Orienteering 1:55:00 [1]
shoes: 2012 gel kayanos

Putting out controls for Saturday. Almost all walking, a little bit of jogging. Bill and I took separate loops, convened back at the cars.

Wednesday Oct 2, 2013 #

4 PM

cycling 1:04:41 intensity: (4:00 @0) + (6:18 @1) + (39:56 @2) + (12:16 @3) + (2:11 @4) 13.39 mi (4:50 / mi) +109m 4:43 / mi
ahr:123 max:153 slept:6.75 weight:165lbs

First time out on the bike in a while. Not bad, but fighting a cold that showed up last evening.

Tuesday Oct 1, 2013 #

7 AM

Rowing Machine 8:57 [3] 2.0 km (4:29 / km)
slept:5.5 shoes: 2012 gel kayanos

I had been wearing the Merrell trail gloves to row in, mostly because they are easy to get into the footstraps. Finally figured out that I can row faster and more comfortably in shoes with more support. So that was the last thing those trail gloves were at all useful for. Don't expect I can think of anything else to wear them for. They certainly weren't satisfactory for running.

Monday Sep 30, 2013 #

5 AM

Gym 45:00 [3]
slept:7.0 weight:166.8lbs

Rhonda's morning class, first in a while. three of the neighborhood girls also in attendance.
7 AM

Rowing Machine 9:26 [3] 2.0 km (4:43 / km)
shoes: 2012 gel kayanos

slow cadence, probably averaging 19.

Gym 40:00 [3]

Very gingerly. The workout had some scary stuff in it, but I was finding things to do that were relatively benign. So I did box stepups, stepping down on my left to protect my ailing R foot, ring dips, because the parallette dips the other folks were doing were too hard on my shoulder, rowing and ring rows, both of which were fine. As many rounds as possible in 15 minutes, which turned out for me to be a little under 5, as I was in no rush. Then a tabata set of forearm planks, which would be easy if I were a little more used to forearm planks. I haven't been doing them, so they weren't quite in the easy range, but tolerable.

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