Training Log Archive: Charlie

Event: WCOC Huntington State Park
 

Green course at Huntington. Super nice day, great course, although the last control was pretty questionable. Once again unable to post map to DOMA. Not sure why it periodically goes on the blink. It took about a week before I was able to post Highlander maps. Very strange.

1 was pretty straightforward. Not really focused going to 2 and over-ran it. Saw Rich N who apparently was leaving it when I had still yet to turn back. Lost 2:15 there. 3 was pretty easy, follow the trail for a while then up and look for the hill. 4 was fun, if a bit long. Skirted the green and then got on the trail across between Lake and Lagoon, then trail N to past the fence, down to the large marsh, across and climb through the smaller marsh, then uphill between cliffs to small marsh and cliff beyond. Headed to 5, back down more or less the same way, picked up the trail E for a bit and came in along the cliffs along the E side of the green, saw the cliff below it from a bit off and another nice spike. To 6, a little careful getting down, then S looking for the right slot, following the slot in. Jim H was there and ran away from me going to 7, much more sprightly going down the rocky hill than I was. Mostly straight, picked up the trail for just a short bit and through the fairly thick green, hitting it right on. Might have been faster to go around to the left and come up the reentrant. Jim was coming back up for it when I left. To 8, more or less E, then south along the cliffs, came right to the knoll, but didn't look far up enough to see where the flag was. A guy came past headed for the next outcrop and I went to see what he was doing. Clearly too far, so back and circled up above, where it was easy to see, right where it should be, but lost 2:10. Toward 9, S to the trail, trail for a bit then along the side of the marsh, looking for the spur with cliffs, up the spur. Easy. Then to 10, more or less W, heading up a slot between cliffs, getting on the winding trail for a bit (seemed a bit of a waste of time), until it seemed I should get off and look for the marsh in the green. Even better, I found the big boulders. Should be easy from there, but saw a red box in the woods that I thought briefly was a control, got past the right spot, although not happy about it, but then looked back and saw it. Lost about 1:15. 11 was fine, trail S a fair ways, then across the trickle, up next to the marsh and climbed across the streambed, got up almost to the stone wall and then could see first the spur and then the flag from there. 12 was not good. Looking at my track now, it appears that the flag was a fair amount S of where it was mapped, and all I saw going on compass was really nasty pointy green. Finally fought my way out to the main trail, then wandered back and forth along the trail trying to find the streamered exit. Not obvious from that side. Eventually I got it, 10 minutes for a 100M leg, and a lot of scratches. Otherwise fine, and my back held up better today than yesterday. Left about 14 minutes out there, seems like.

At last, map and route, Resized it down and then it loaded. Seems like I've posted bigger ones before, but whatever works.

C • 1:26 2

Green - Splits

Event: WCOC Paugussett Training
 

Becky's training event at Paugusset - first activity, control pick. 1 was fine, 2 I bobbled a bit, then realized I had turned off the watch at 1 instead of taking a lap time, so started up again at 2. Read my way in ok at 3, but didn't see the streamer, made a circuit of the cliffs and ran into Sagi who said he had just found it, made one more circuit and gave up. 4 was easy, 5 was fine.
Caught up to Sagi again and waited half a minute or so to let him get going. Then found him again at 6, where neither of us could find the streamer. Fine to 7, and again let Sagi go for a bit. I saw him heading what looked like too far right on the way to 8, but it turns out I was too far left, and I circled a bit, coming back in from the marsh and picking up Evalin just before the flag. Tried to let her go, too, but she was mostly walking and hard to let her get away. 9 was fine, heading down the spur and seeing cliffs off to the left. Reading well into 10 and 11. Saw Sagi heading N when I was on my way to 11, not sure what he was up to. 12 was fine, and I could see it from a bit of a distance. No trouble with 13 - just climbing. Got to the area of 14 fine, and Evalin was ahead and at the control, so that was easy. Then headed toward marsh until I saw the stonewall and over to the streamer, which seemed to be a bit S of the marked feature on the map. Evalin there about the same time. I got more hung up in barberry than she did on the way down to the F.

Corridor. Made it halfway around just fine, then got a little confused and pretty soon no idea of which way to go to find the corridor again, so I gradually bailed out to the NW and back in. Should have been more patient.

This was generally the best of the three activities, not as challenging because I had already been to 6 of the 7 controls earlier, but from different directions. Still, nice to be out finding my way to them, and keeping in pretty good contact, almost exclusively walking. I saw Greg several times. He was on the control pick, going much faster. Saw him between my 1 and 2, and then the last two controls on the control pick were the same as this, so I saw him for both of those also.

Rhonda's morning class. Followed immediately by . . .

The rest of the strength and balance exercises I didn't end up doing yesterday, including the ball roll-outs to pushups, the squats, all the band and rowing ones, some balancing and bird dips and the glute ham raises. Takes a while.

And then this on the way in, 10 ring pull-ups. Not expecting much, but kept at it until I felt a little grab in the center of my back, and then stopped immediately.

Warming up for session with Eric.

weekly session with Eric, primarily core and balance stuff today, so I'll fill the strength exercises in later.

Time to start adding a little distance. Had a visit yesterday from my friend Damien, who is back into the erg in a big way. He had just completed a 30 min session at 8,382 meters. Of course he is a bit younger, hugely strong, and a lifelong athlete. Always fun to get a visit from Damien.

Rhonda's morning class

13 ring pull-ups

Rhonda away visiting Jess, I acquitted my morning duties well, preparing Zack's breakfast and lunch according to specs, ministering to the dog, etc. Slept well last night between the luxury of having the window closed and the dog being excluded from the room and camped in the hallway.

C • Slept well last night Per... 4

12 ring pull ups - not quite keeping pace

Rhonda's morning class

These are pretty time consuming, continue to seem to be doing me good. Here is an inventory of the current activities involved.

The lying on the back group - mostly stretching:
Knee flops (30 seconds each side, 3X)
Hamstring stretches (30 s each side, 3X)
side twists (30 s each side, 3X)
Dying bug (3X10 each side)
Bridge (60s, 3X)
One-leg bridge, straight leg, foot on ball - alternating legs 10 s for 1 min, 3X)

Flipping over:
Press-ups 3X10
Supermans 3X10
Supermans alternating 1leg and 1 arm, 3X10
Cat and Cow - 3X10
Ball roll-outs - walking on hands out until just feet are on ball and two pushups and walking back, 1X10 -because any more would be too horrible)

Bands and related:
inverted rows on Smith machine bar - 3x10
Standing rows with band, standing on 1 leg - 3X 10 each leg
Standing rows pulling down with band on 1 leg - 3X10 each side
Banded bird dog - 3X10 each side

Balance and BOSU group:
One leg balance standing on round side, 3X40s each side
BOSU squats standing on flat side, 3X10
BOSU squats with 15Lb dumbbells, inlcuding a curl at the top, 3X15
Planks with forearms on flat side of BOSU 3X1 min.
Bird dips with 10lb dumbbell - 3X10 each side

Bonus exercise:
Glute ham raises - 8 reps today, but basically until it starts to feel like too much.

C • Need a video 3

From Pleasant Valley. Lower gears were acting up, so when it got steeper on Hogback I decided to just turn around. Nice day.