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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Apr 27, 2015:

activity # timemileskm+mload
  Orienteering3 3:56:45 9.27(25:33) 14.92(15:52) 41327 /29c93%356.6
  Gym5 3:50:00690.0
  PT exercises2 1:40:00300.0
  Running1 29:43 2.57(11:33) 4.14(7:10) 96120.8
  Rowing Machine1 12:51 1.86(6:54) 3.0(4:17)38.5
  Total12 10:09:19 13.71 22.06 50927 /29c93%1506.0
  [1-5]12 9:05:52
averages - sleep:6.8 weight:164.9lbs

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Monday Apr 27, 2015 #

5 AM

Gym 1:00:00 [3]
slept:7.5 weight:164.4lbs

Rhonda's morning class. Remarkably stiff this morning.
9 AM

Note

Thanks to Cristina's kind intervention, got my Billygoat map posted, in two parts because it was so big. One of the few disadvantages of using the 1:10,000 version.

Part 1 and Part 2 .
12 PM

PT exercises 1:00:00 [3]

pretty strenuous PT session. A lot of work to do, it would seem. Actual session was about 1:45, but there was some heating and icing involved at beginning and end.

Sunday Apr 26, 2015 #

Event: WCOC Fairfield University
 
10 AM

Orienteering (Sprint) 18:13 intensity: (1 @0) + (8 @1) + (1:19 @2) + (1:52 @3) + (7:22 @4) + (7:31 @5) *** 2.72 km (6:41 / km) +21m 6:26 / km
ahr:157 max:201 spiked:8/9c slept:8.0 weight:164.4lbs shoes: 2012 MT101 Black

Fairfield University, Course A. Good courses by Rick and Susie. Three courses with no overlapping controls. Very cool. Nice to see folks out, Ching-hua, Nellie, Muffatis, Pavi, Jeremy, lots of new folks. One control missing on this course, seems to have disappeared during the race, as earlier runners had found it. Lost 35 seconds hunting for it in other alcoves, just to make sure. Also one mistake, went into a courtyard without staying in contact, went to the wrong side of the courtyard first, probably 35 seconds lost, so a clean run would have been about 17 for me.

Sprint A map
C • Jeans 6
11 AM

Orienteering (Sprint) 18:49 intensity: (14 @1) + (37 @2) + (42 @3) + (16:26 @4) + (50 @5) *** 3.03 km (6:13 / km) +28m 5:56 / km
ahr:150 max:166 spiked:10/10c shoes: 2012 MT101 Black

Better. More climb on this one, or so it seemed. No noticeable mistakes.


Sprint B map

Orienteering (Sprint) 18:52 intensity: (5 @1) + (1:05 @2) + (4:07 @3) + (13:32 @4) + (3 @5) *** 2.84 km (6:39 / km) +30m 6:19 / km
ahr:146 max:160 spiked:9/10c shoes: 2012 MT101 Black

Sprint C. Not sure what was going on at #4. There was a real pond a bit further downhill from the little dry fountain where the control was. A little confusing, probably about 50 seconds or so worth. Otherwise fine, but getting tired and stiffer on the third course.


Sprint C map

Saturday Apr 25, 2015 #

Event: BAOC: Joe Grant A-meet
 
8 AM

Orienteering (course setting) 3:00:51 intensity: (1:03:22 @0) + (1:36:28 @1) + (20:51 @2) + (6 @3) + (4 @4) 3.93 mi (46:01 / mi) +334m 36:24 / mi
ahr:91 max:150 slept:7.5 weight:164.6lbs shoes: 2011 icebugs

At Pond Mountain, streamering control sites for the May 24 WCOC meet, working off Bill's design. Took Rhonda and Sassy along for the occasion. Only 13 controls, but some wandering around to check for better sites, and the others are all closer in.
2 PM

PT exercises 40:00 [3]

Limber exercises and back exercises from PT.

Friday Apr 24, 2015 #

5 AM

Gym 1:00:00 [3]
slept:5.0 weight:164.8lbs

Rhonda's morning class, with Karen and Jackie

Thursday Apr 23, 2015 #

11 AM

Running 29:43 intensity: (4 @0) + (1 @1) + (4 @2) + (1:10 @3) + (24:49 @4) + (3:35 @5) 4.14 km (7:10 / km) +96m 6:26 / km
ahr:152 max:168 slept:7.0 weight:164.8lbs

Didn't feel all that fast, and wasn't expecting much, but this was pretty fast for me on this course. First time trying it since November, and first time under 30 since July.
C • Nice when those good days show up! 3

Wednesday Apr 22, 2015 #

5 AM

Gym 50:00 [3]
slept:6.5 weight:165.8lbs

Rhonda's morning class, first in a while. Back complaining more today than yesterday.
2 PM

Rowing Machine 12:51 [3] 3.0 km (4:17 / km)

Glad I didn't try for 5K. Once I negotiated down to 3 I had the gumption to get on the machine.
3 PM

Gym 30:00 [3]

The limber series, along with my new exercises and stretches from PT. One of the exercises seems a bit too hard at this stage, lying prone with a 3lb weight on my ankle and raising my leg up and holding for 3-5 seconds. It is ok on the left, but exacerbates my sore back on the right. Otherwise fine. The limber activity is generally pretty favorable.

Tuesday Apr 21, 2015 #

12 PM

Gym (Limber) 30:00 [3]
slept:5.75 weight:165.8lbs

Full,set plus some other stretches I got at my PT session this morning. Trying out Bill's PT place.

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