Training Log Archive: CharlieIn the 25 days ending Feb 26, 2018:
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Monday Feb 26, 2018 #
Note
slept:6.0
Long day, but no snags in travel and arrived home just before 4pm.
Sunday Feb 25, 2018 #
10 AM
Note
slept:7.0
Lovely crisp morning in the Plaça de la Font awaiting the start of the last sprint in the old town of Tarragona. The other day we saw a quite wonderful video representation of the ancient Roman city fading back and forth to the modern one. This plaza is what remains of the circus where the chariot races were held in front of a huge stadium. Bits of the old city remain, including parts of the old wall both ancient and medieval. Quite a beautiful city.
C • 1
Orienteering race 21:01 [3] *** 1.9 km (11:04 / km)
spiked:14/15c shoes: 2012 MT101 Black
Best result of the week, 4th of 22 in my group. Just one small bobble, stopped one intersection short at #13, and pondered it for a while. Otherwise mostly slow to puzzle out the route, particularly in the part up on the wall. Very satisfactory. Physical inventory: definitely better than when I started, pain from the fall a few weeks back much less, back held up well. One hamstring a little tender, but no incidents with it.
There will be no track, as the watch did not respond to me pushing the start button.
Stage 9 Tarragona old town 4/22 M70
There will be no track, as the watch did not respond to me pushing the start button.
Stage 9 Tarragona old town 4/22 M70
Saturday Feb 24, 2018 #
5 AM
Orienteering race 45:27 4.45 km (10:13 / km) +96m 9:14 / km
ahr:135 max:167 slept:6.5 shoes: 2017 Icebug Anima BUGrip
Forest race today in Les Pinedes Castillejos, an hour north of Tarragona. The area around the start finish was the ruined remainder of some kind of development, lots of broken walls, concrete slabs, broken steps, piles of rubble. Overall, the run was good. Lost some time, mostly in the early going, but no huge errors and ended up 9th out of 22. It was pretty hard, and a lot of people were out there wandering.
I learned something on every leg. Leg 1 I learned that all the rubble is in fact not on the map, and I lost some time trying to find it. On leg 2 I learned to stay on the trails. I tried a diagonal through “white” woods and it was pretty miserable, high stepping over stony ground with low scratchy bushes. On leg 3 I found a patch of medium green to be darned near impassable. On leg 4 I was approaching a control that seems it would be easy, a small reentrant or gully at the low point of a broad reentrant, but I found the land had a lot more shape than I was expecting. After that I settled down, or maybe it got easier. Had no trouble with my #9, in that it was right in the middle of the circle, but it was hung so low in a tiny depression that it was not visible from more than 2meters away. Very satisfied overall with the run and the result, and the general experience of being up at this forest.
Stage 8 Castillejos 9/22 M70
I learned something on every leg. Leg 1 I learned that all the rubble is in fact not on the map, and I lost some time trying to find it. On leg 2 I learned to stay on the trails. I tried a diagonal through “white” woods and it was pretty miserable, high stepping over stony ground with low scratchy bushes. On leg 3 I found a patch of medium green to be darned near impassable. On leg 4 I was approaching a control that seems it would be easy, a small reentrant or gully at the low point of a broad reentrant, but I found the land had a lot more shape than I was expecting. After that I settled down, or maybe it got easier. Had no trouble with my #9, in that it was right in the middle of the circle, but it was hung so low in a tiny depression that it was not visible from more than 2meters away. Very satisfied overall with the run and the result, and the general experience of being up at this forest.
Stage 8 Castillejos 9/22 M70
Friday Feb 23, 2018 #
1 PM
Orienteering race 14:08 *** 1.87 km (7:35 / km) +12m 7:21 / km
ahr:143 max:156 spiked:8/10c slept:6.75 shoes: 2012 MT101 Black
Night sprint in the old town of Montblanc. Old walled city and a fun race, mostly good, with a short backtrack to get inside the wall on the way to #1, than fine until I took a wrong turn out of 7 and couldn’t puzzle out why the street seemed so wrong, persisted long enough that I had to make a complete circuit by 7 again before heading outside the wall to #8. Yikes! That cost two minutes, an eternity in such a tight race. Ended up 12th out of around 20, but the mistakes cost 6 places.
A nice visit with Greg Ahlswede before and after. Also had a chance to chat up Jonas Leandersson who is a good friend of Erik Nystrom.
Stage 7 Montblanc Night Sprint 12/22 M70
A nice visit with Greg Ahlswede before and after. Also had a chance to chat up Jonas Leandersson who is a good friend of Erik Nystrom.
Stage 7 Montblanc Night Sprint 12/22 M70
Thursday Feb 22, 2018 #
12 PM
Orienteering race 11:47 *** 1.67 km (7:03 / km) +1m 7:02 / km
ahr:140 max:156 spiked:12/13c shoes: 2012 MT101 Black
Park sprint in Francoli Park in the city, walking distance from our very centrally located hotel. The time kept getting pushed back, so that first starts ended up happening around 6:20, but then they started people every few seconds, and it wasn’t too dark. Dark enough to make the map reading tricky. Anyway, pretty easy navigation and I was mostly running as hard as I could. One slight error when I tried to cross a wooded hill to my #10 and got hung up in deadfall instead of going around on the road, maybe 10 seconds, and one more significant one where I stopped short and looked around for a bit on my #11 before realizing I had to go a bit further - maybe 30 seconds. Otherwise pretty spot-on. Fun, glad to get in before dark.
Alas, the WiFi is pretty terrible in this otherwise very nice hotel.
Stage 6 Francoli Park Tarragona 3/15 M70
Alas, the WiFi is pretty terrible in this otherwise very nice hotel.
Stage 6 Francoli Park Tarragona 3/15 M70
2 PM
Note
slept:7.0
Bus ride to Tarragona, where we will stay the rest the of the trip. Nice town, boulevards with statues at the major intersections, walked out to the sea and back by a different route.
Wednesday Feb 21, 2018 #
6 AM
Orienteering race 20:01 2.47 km (8:05 / km) +57m 7:15 / km
ahr:151 max:165 slept:7.0 shoes: 2012 MT101 Black
Low key city sprint in Andorra La Vella. Very long day for a not particularly interesting race. It became apparent that the whole point was to be able to say we had orienteered in Andorra. Beautiful mountains surrounding it, but the town itself is not all that interesting.
Stage 5 Andorra 6/14 M70
Stage 5 Andorra 6/14 M70
Tuesday Feb 20, 2018 #
4 AM
Orienteering race 30:21 3.06 km (9:55 / km) +76m 8:49 / km
ahr:122 max:159 slept:6.5 shoes: 2012 MT101 Black
Middle distance race in sea-pine forest near the beach at Pals, east of Girona. Today they split the 65s and 70s, so not as young and sprightly a group of competitors. I was a little slow and tentative on the first two, and probably left a minute and a half or two, but after that I was more into the map and the rest of the course went well. Finally saw the results, and I was a little farther back than I thought. 10th of 17, 5 min behind the winner and 2-3 behind the next several. It was my best day physically, as well.
On the way back we stopped in Figueras and visited the charming Dali museum. A pretty fascinating place, with many, many of his works. He was quite prolific, as well as being very talented and, well, strange.
Stage 4 Pals 10/17 M70
On the way back we stopped in Figueras and visited the charming Dali museum. A pretty fascinating place, with many, many of his works. He was quite prolific, as well as being very talented and, well, strange.
Stage 4 Pals 10/17 M70
Monday Feb 19, 2018 #
Note
slept:7.0
Spent most of the day wandering around Girona with a couple of o-maps distributed by the tourist center. Points to find all around the old town on one, and then up in the hills behind town on the other. Quite a nice walk around a lovely old town and through the countryside. Started out around 9:30 and didn’t get back until almost 6:30,although there was some lunch and a cathedral tour in the middle somewhere. A really good way to get a sense of a town.
Sunday Feb 18, 2018 #
4 AM
Orienteering race 27:56 *** 3.72 km (7:31 / km) +3m 7:29 / km
ahr:135 max:153 spiked:13/15c slept:7.0 shoes: 2012 MT101 Black
City sprint in the older part of town, near Las Ramblas. The distance was more to my liking. Only 2mistakes, both lapses of attention where I thought I had already gone farther and ended up in one case trapped by one of the temporary barriers they had blocked some streets with, and the other stopped a corner to soon and wandered for a bit before I figured it out. But very slow, and my back was sore where I fell last week.
Had the nice surprise of running into Adrian Zissos at the competition center. He is entered for the events, but not traveling with the tour, traveling instead with his brother, who lives in France.
Stage 3 Barcelona old town 21/36 M65
Had the nice surprise of running into Adrian Zissos at the competition center. He is entered for the events, but not traveling with the tour, traveling instead with his brother, who lives in France.
Stage 3 Barcelona old town 21/36 M65
Saturday Feb 17, 2018 #
10 AM
Orienteering race 1:20:40 *** 7.71 km (10:28 / km) +237m 9:04 / km
ahr:132 max:157 spiked:23/28c slept:6.0 shoes: 2017 Icebug Anima BUGrip
2nd race, this time at Montjuïc, billed as long distance, but had the feel of a really long sprint, with 28 controls and very difficult map reading. I spent a lot of time at the start looking for the triangle, backing up from 3, finding 2 after a while, then 1, but just not able to track down the triangle, eventually the group one minute after arrived and passed, and then I found it. I wasn’t the only one with problems, as I caught up to the guy who had started 1 minute ahead of me about 2/3 of the way to #1, only a 200 m leg! A lot of difficulty finding gaps in fences, etc. the first time I have ridden escalators in a race. They were marked with red arrows showing the direction of travel, but I didn’t know that until later. Just hugely surprised by it. We had a map flip part way, as we moved to 7500. Flipped the map and studied it for a while before finding any course overprinting at all, and there were 15 controls! Very small circles and numbers, light grayish purple course overprinting. Not optimal for me. But it was a fun place to run, and I was thoroughly trashed after the run and the walk back to the event center. Maps and track later.
Stage 2 Part 1 Monjuic Nord 23/40 M65
Stage 2 Part 2 Montjuic Sud
Stage 2 Part 1 Monjuic Nord 23/40 M65
Stage 2 Part 2 Montjuic Sud
8 PM
Note
Dinner in a tapas bar a few blocks from the hotel. Culturally interesting. At 8:15 or thereabouts the place was empty, by 9 it was starting to fill up and by 9:30 it was bustling. Very nice, very inexpensive. I was using a lot of google translate to puzzle out the menu, and overcame my initial lack of success when I figured out it was not in Spanish, but rather in Catalan.
So what we had: glass of white wine, grilled shrimp, large with the heads on, some excellent fried sardines, a plate of grilled vegetables, sautéed potatoes that came with some little sausages that didn’t interest me, and some fried eggplant that came dusted with sugar, which was strange, but tasted fine. Also some good bread, toasted, with a garlic clove to rub on it and some olive oil to dip it in. Quite excellent. 12 euros. All very good, but the sardines were my favorite.
So what we had: glass of white wine, grilled shrimp, large with the heads on, some excellent fried sardines, a plate of grilled vegetables, sautéed potatoes that came with some little sausages that didn’t interest me, and some fried eggplant that came dusted with sugar, which was strange, but tasted fine. Also some good bread, toasted, with a garlic clove to rub on it and some olive oil to dip it in. Quite excellent. 12 euros. All very good, but the sardines were my favorite.
Friday Feb 16, 2018 #
4 PM
Orienteering race 1:04:46 4.72 km (13:44 / km) +171m 11:38 / km
ahr:137 max:158 spiked:7/12c shoes: 2017 Icebug Anima BUGrip
First race, 45 minutes by bus west of town. First half some very nasty green terrain, one big error when I started from 1 as if I were leaving 2 and got 1/3 of the way to 3 before realizing it and turning back, then mistakes trying to find 4 and 5. Then settled down, but a lot of physical difficulty with my back where I fell on it last week.
Stage 1 Bruc 28th of 36 M65
Stage 1 Bruc 28th of 36 M65
Thursday Feb 15, 2018 #
2 PM
Hike 2:30:00 [3] 7.0 mi (21:26 / mi)
slept:2.0 shoes: 2017 Gray Gel Kayanos
Around Barcelona. No particular plan, but wandered down to the big park at Montjuïc and climbed the hill the the castle, looked out over the harbor. Very attractive city, probably the least vehicle traffic of any major city I’ve been in. Got here early and rested a bit after not sleeping on the plane.
Wednesday Feb 14, 2018 #
5 AM
Gym 45:00 [1]
slept:7.0 weight:167.4lbs
Rhonda's morning class. Modifying a bit to favor the tender wrist and low back.
Tuesday Feb 13, 2018 #
7 AM
Gym 1:00:00 [1]
slept:6.0 weight:168.6lbs
In the gym with Eric, did a lot more today, but a bit limited by the sore butt from the fall. Deadlifts were a bit uncomfortable, so kept it to 4 sets at 95#. squats were more uncomfortable so didn't do them, but the hand was fine with pulling motions. GH raises, pull downs, dumbbell rows, planks, and the usual stretching and rolling.
10 AM
Note
Went for the follow up x-ray, which revealed what he said was a small crack just distal of the plate from last time. So, having seen my shadow, I am three weeks more in the brace until the next x-ray and then we'll see. Symptomatically, a fair discomfort flexing my wrist back, somewhat less discomfort flexing it forward. No grip strength issues. Hand is still purple and yellow, but feels much less bruised and has not been swollen since about day 3 or 4.
1 PM
Note
Had thought a bit about going out and running a couple of the so-called dog loops, but instead I went out and walked one with R & S, and that told me all I wanted to know about whether it would be fun to run it. Quite a bit of glare ice in the trail, although quite passable in the woods alongside. No interest in running on that stuff.
Monday Feb 12, 2018 #
5 AM
Gym 1:00:00 [1]
slept:5.5 weight:169.8lbs
Rhonda's morning yoga class, exposing how sore my butt/low back is from the falls last week.
8 AM
Hike 43:32 [0] 2.4 mi (18:08 / mi) +212m 14:14 / mi
shoes: 2014 gel kayano
Around the block with Rhonda. R hip flexor is pretty compromised right now.
1 PM
Hike 1:20:12 3.99 mi (20:05 / mi) +257m 16:44 / mi
ahr:104 max:128 shoes: 2011 icebugs
With Rhonda and Sassy at Lake McDonough. Still very icy, but at least not covered with snow, so the icebugs were generally more effective and I stayed upright. Nice day, sunny, above freezing. Back at the house a lot of the ice is gone, but that trail gets so much foot traffic that the packed down snow once rained on and frozen is pretty resistant to melting.
Sunday Feb 11, 2018 #
5 PM
Rowing Machine 8:48 [3] 2.0 km (4:24 / km)
slept:8.5 weight:168.6lbs
Wasn't sure how this would go, but it was fine on my hand, and only slight discomfort at the top of my butt. Certainly getting better each day from the fall(s). Rebuilding any kind of aerobic fitness seems like it will take a while.
Saturday Feb 10, 2018 #
8 AM
Gym 1:00:00 [1]
slept:6.0 weight:168.6lbs
In the gym with Eric, doing things I could do. Certainly stretching and rolling, bands (monster walks, and side walks with blue and gray bands, rowing with red band). Some sore spots, but definitely improving.
Friday Feb 9, 2018 #
4 PM
Note
slept:6.0 weight:168.8lbs (rest day)
Did a dog walk with the dog, in boots and microspikes. Feeling a bit better, but still not trying anything.
Thursday Feb 8, 2018 #
Note
slept:6.0 weight:169.6lbs (rest day)
Another day to take it easy, although I may at least get outside with my microspikes to walk the dog a bit and to survey the boilerplate ice that has engulfed the driveway. Swelling and soreness a bit diminished compared to yesterday, so pretty good.
Ice on the driveway appears to be about an inch thick, and Rhonda has canceled her planned trip to New York for today. We hate to sand, but we are in negotiations with the local sanding guru and may get some later today, when he gets around to it. Else Rhonda is not going to go down that driveway. If we need to get out, I can take the truck down with its studded tires, I suppose.
Ice on the driveway appears to be about an inch thick, and Rhonda has canceled her planned trip to New York for today. We hate to sand, but we are in negotiations with the local sanding guru and may get some later today, when he gets around to it. Else Rhonda is not going to go down that driveway. If we need to get out, I can take the truck down with its studded tires, I suppose.
Wednesday Feb 7, 2018 #
Note
slept:6.0 weight:169.8lbs (rest day)
Not doing anything to aggravate the sore parts. Hand is quite swollen.
Tuesday Feb 6, 2018 #
5 AM
Gym 1:00:00 [0]
slept:6.0 weight:168.6lbs
Rhonda's morning yoga class.
7 AM
Gym 30:00 [1]
In the gym with Rhonda. Deadlifts (140#), DB bench presses, pull downs, ring dips, some stretching
10 AM
Hike 1:03:46 4.37 mi (14:36 / mi) +254m 12:22 / mi
ahr:99 max:128
Walking at Lake McDonough. The icebugs were not adequate protection against hard ice with a cm of fresh snow on top and I took a hard fall on my butt and right hand. Not sure how bad the hand is, may go for an x-ray. The butt is just sore. Otherwise a nice walk, but that took the bounce out of it.
3 PM
Note
x-ray negative, wearing a splint, taking it easy for a few days. Butt and low back are sore, but I suppose I'll recover.
Monday Feb 5, 2018 #
11 AM
Running 49:11 4.13 mi (11:55 / mi) +176m 10:31 / mi
ahr:135 max:162 slept:7.0 weight:169.4lbs shoes: 2011 icebugs
Over to Lake McDonough again, jogging along the west side with Sassy, while Rhonda was walking and jogging a bit behind. Out roughly 25 min and back, so we all ended up together at the end. This would have been a very difficult exercise for our old dog Hazel, who always got anxious if her people got separated, but Sassy just made her choice and went with it, running along happily with me until Rhonda was in sight on the way back at which point she switched.
Not as much snow as yesterday, and a pretty good coat of ice, after rain in the afternoon and pretty cold temperatures since. It would not have been feasible without icebugs.
Not as much snow as yesterday, and a pretty good coat of ice, after rain in the afternoon and pretty cold temperatures since. It would not have been feasible without icebugs.
Sunday Feb 4, 2018 #
8 AM
Hike 25:00 [1] 2.1 km (11:54 / km)
slept:7.0 weight:170.2lbs shoes: 2011 icebugs
Dog loop with R&S. Snow mostly untracked, but pleasant enough to walk in, soft.
12 PM
Hike 1:24:44 [1] 4.68 mi (18:06 / mi) +229m 15:42 / mi
shoes: 2011 icebugs
With R&S along the west side of Lake McDonough. Quite pleasant. The snow was well packed down, so easy walking. Saw several hikers (and dogs). Dogs don't mean much to Sassy one way or the other. Barely notices them. Squirrels are another matter entirely.
5 PM
Rowing Machine 8:59 [3] 2.0 km (4:30 / km)
Not sure what's up, but this is feeling very hard lately.
Saturday Feb 3, 2018 #
Event: HVO/WCOC Winter Course #3
9 AM
Gym 35:00 [3]
slept:7.25 weight:169.4lbs
In the gym with Rhonda. Warmups, deadlifts (135#), goblet squats, dumbbell bench press, GH raises, lat pulldowns (level 9), 3 ring dips. Used to like to do those, but it has been quite a while and they are hard now.
Friday Feb 2, 2018 #
3 PM
Rowing Machine 8:37 [3] 2.0 km (4:19 / km)
slept:7.0 weight:167.8lbs