Training Log Archive: CharlieIn the 26 days ending Apr 8, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||
Monday Apr 8, 2019 #
Note
Farewell, brave Sassy,beloved family member and friend to many in the orienteering community. She succumbed to an intestinal hemorrhage last night. Quite unexpected for a dog who was so strong and fit.
5 PM
Gym (Yoga) 20:00 [3]
slept:7.0 weight:163lbs (rest day)
Sunday Apr 7, 2019 #
7 AM
Gym (Yoga) 20:00 [3]
10 AM
Orienteering 1:28:39 6.23 km (14:14 / km) +283m 11:36 / km
ahr:126 max:167 slept:7.0 weight:164.8lbs shoes: 2017 Icebug Anima BUGrip
WCOC Tarrywile meet green course . I rode down with Bill, nice to catch up. Felt pretty sore after all the laurel wrangling and other activity of the last few days. Tripped a bunch of times.
1. I knew where I was going, but turned in a bit early, right after the tank, and got into some thicker stuff than I expected, so had to back out and try again. Then I got stuck in some briars extracting myself from the control, and one of them grabbed my map and threw it back, so I had to go back after it. An inauspicious start.
2. Hadn't read the clue, so I was surprised to get to the cliff and not see the flag, continued down the hill to the next one, but it didn't look right. Looked at the clue sheet and saw it was on top of the cliff, so back up. Fell twice tripping on pieces of barbed wire in the area. Pretty nasty.
3. Still not doing so well. Headed up to a trail, tried to make sense of it, but it didn't quite look right. Headed east from the bend, but apparently from the wrong bend and I had gone much too far,so down through some rocky stuff, some laurel, looking hard to the north for something useful and yes, there was the bag. So a loss of time, but not a disaster.
4. Down to the trail, right along the pond over the dam and on compass right to the stone pile. Fine.
5. Sidehill and climbing, and somehow not climbing enough. Seemed like a lot of cliffs on the ground as compared to the map. Under the cliff and climbed up from the back side to the boulder.
6. More sidehill,more climbing, finally got to the larger reentrant and the smaller one heading off to the left, checked the knolls and in. Fine.
7. Mostly on stone walls (and more climbing). Sweat running in my eyes, did most of this leg without glasses on map memory. Fine.
8. Over the hill, a little dicey climbing down the other side, along the trail a ways, the cliff seemed farther down than I expected, but fine.
9. Worked my way gingerly down the hill among rocks, down relatively close to the stream, looking for the big boulder in the stream, and then climbing up rather steeply to the flag. Probably should have stayed higher.
10. Easy enough, angled to the stream picked up the trail, long slog. From the trail junction up and over. Many more cliffs on the ground than on the map, but I came to a reentrant facing away with a big boulder in it so I knew where I was. I was expecting the flag on the first boulder, but it was on the second.
11. Nothing about climbing down from there looked appealing. Tried to go S and E to get out to the trail and the road, but got stuck among big cliffs and rocks, so headed back in a generally north east direction and found some reasonable footing, so angling downhill and crossing the stream where it was convenient, out to the road, through a clearing and on top of the hill. E side of the hill would have been much better footing, but no trouble finding the control.
12. Headed for the marsh, stayed right of it for a while, then found a place to cross where I could keep my feet dry. I could see the house behind the control from a distance and then the bag. One more indignity, though. After punching I ducked under the log that was over the cliffs to head out to the north and stood up into the second (hidden) log, hitting my head pretty hard.
13. Easy, trail along the pond, find the right trail out of there and just keep going.
1. I knew where I was going, but turned in a bit early, right after the tank, and got into some thicker stuff than I expected, so had to back out and try again. Then I got stuck in some briars extracting myself from the control, and one of them grabbed my map and threw it back, so I had to go back after it. An inauspicious start.
2. Hadn't read the clue, so I was surprised to get to the cliff and not see the flag, continued down the hill to the next one, but it didn't look right. Looked at the clue sheet and saw it was on top of the cliff, so back up. Fell twice tripping on pieces of barbed wire in the area. Pretty nasty.
3. Still not doing so well. Headed up to a trail, tried to make sense of it, but it didn't quite look right. Headed east from the bend, but apparently from the wrong bend and I had gone much too far,so down through some rocky stuff, some laurel, looking hard to the north for something useful and yes, there was the bag. So a loss of time, but not a disaster.
4. Down to the trail, right along the pond over the dam and on compass right to the stone pile. Fine.
5. Sidehill and climbing, and somehow not climbing enough. Seemed like a lot of cliffs on the ground as compared to the map. Under the cliff and climbed up from the back side to the boulder.
6. More sidehill,more climbing, finally got to the larger reentrant and the smaller one heading off to the left, checked the knolls and in. Fine.
7. Mostly on stone walls (and more climbing). Sweat running in my eyes, did most of this leg without glasses on map memory. Fine.
8. Over the hill, a little dicey climbing down the other side, along the trail a ways, the cliff seemed farther down than I expected, but fine.
9. Worked my way gingerly down the hill among rocks, down relatively close to the stream, looking for the big boulder in the stream, and then climbing up rather steeply to the flag. Probably should have stayed higher.
10. Easy enough, angled to the stream picked up the trail, long slog. From the trail junction up and over. Many more cliffs on the ground than on the map, but I came to a reentrant facing away with a big boulder in it so I knew where I was. I was expecting the flag on the first boulder, but it was on the second.
11. Nothing about climbing down from there looked appealing. Tried to go S and E to get out to the trail and the road, but got stuck among big cliffs and rocks, so headed back in a generally north east direction and found some reasonable footing, so angling downhill and crossing the stream where it was convenient, out to the road, through a clearing and on top of the hill. E side of the hill would have been much better footing, but no trouble finding the control.
12. Headed for the marsh, stayed right of it for a while, then found a place to cross where I could keep my feet dry. I could see the house behind the control from a distance and then the bag. One more indignity, though. After punching I ducked under the log that was over the cliffs to head out to the north and stood up into the second (hidden) log, hitting my head pretty hard.
13. Easy, trail along the pond, find the right trail out of there and just keep going.
Saturday Apr 6, 2019 #
12 PM
Hike 30:32 1.25 mi (24:25 / mi) +40m 22:12 / mi
ahr:97 max:146 slept:6.0 weight:164.4lbs
With Zack and Sassy from LeGeyt road. Sassy’s first swim of the season. When we parked we had a chat with a couple of kids who had tried to do a turn into LeGeyt and swung too wide, hanging their car up on a concrete culvert. We looked it over for a while, Zack had some ideas, but the girl’s father was coming and we went on our way. Half an hour later we were back and the father arrived. He was pretty calm under the circumstances, and the kids were having a hard time suppressing their giggling. He hooked a chain on and dragged it back, with a lot of scraping noise. And then we left, so don’t know how well it drove. Seems likely something was pretty bent.
3 PM
Note
Firewood stacking, and then some pretty serious laurel wrangling with Zack keeping pace with the chipper. I was exhausted by the end.
Friday Apr 5, 2019 #
3 PM
Gym (Yoga) 20:00 [3]
slept:7.0 weight:165.6lbs
5 PM
Gym (Weights) 25:00 [3]
Similar to the other day:1x10 straight leg DLs 75#, 4x10 DLs 110#, 4 wrist curls forward and back, 3 with palms up, 1 with palms down; 50 air squats; 3x10 45# goblet squats; 3x10 triceps press downs, first two at 5, last one at 6.
Thursday Apr 4, 2019 #
4 PM
Running 33:52 2.6 mi (13:02 / mi) +113m 11:28 / mi
ahr:149 max:164 slept:5.5 weight:167.6lbs shoes: 2011 icebugs
Tuesday Apr 2, 2019 #
Note
Zack and I drove in to Brooklyn to bring Charles his car. He was most gratified to have it back. Then we took the F train in to Manhattan and met Rhonda at GCT and we all walked to Jess’s and hang out with Cooper.
8 AM
Rowing Machine 8:47 [3] 2.0 km (4:24 / km)
slept:7.25 weight:166.8lbs
Fine on both my elbows. On advice of kadley I've been downing 800mg of vit I 3 x a day for about 4 days so far, and I had a few sessions of wrist curls and triceps pull downs which seem to be helping, too. Last 500 at a 2:05 pace. Seemed hard.
Monday Apr 1, 2019 #
Note
Finally posting my maps from the trip to Malta and Italy. No post for the first day as the landowner had requested no maps posted on the internet.
Bormla - Città Cospicua
Il Birgu - Città Vittoriosa
Bosco Ragabo (Etna)
Rende - Old Town
Marina Ascea
Paestum Archeological Park
Benevento
Bormla - Città Cospicua
Il Birgu - Città Vittoriosa
Bosco Ragabo (Etna)
Rende - Old Town
Marina Ascea
Paestum Archeological Park
Benevento
7 AM
Gym (Yoga) 20:00 [3]
slept:7.0 weight:168.6lbs
2 PM
Gym (Weights) 30:00 [3]
Dls 3x10x105, 50 air squats; goblet squats 3x10x45; wrist curls palms down 3 each direction, palms up 2 each direction 3.5 lbs.; triceps pulldowns 3x10 at #5.
Sunday Mar 31, 2019 #
7 AM
Hike 1:29:44 5.25 mi (17:06 / mi) +117m 15:59 / mi
ahr:105 max:131 slept:7.0 weight:168.2lbs
Saturday Mar 30, 2019 #
6 AM
Gym (Yoga) 20:00 [3]
7 AM
Hike 1:25:31 4.46 mi (19:10 / mi) +103m 17:53 / mi
ahr:123 max:166 slept:4.0 weight:168.8lbs shoes: 2011 icebugs
1 PM
cycling (e-bike) 1:10:54 12.36 mi (5:44 / mi) +52m 5:40 / mi
ahr:99 max:167
First outing in quite a while. Some stops to figure things out, and a visit with Cindy and Mike who were heading the other way.
5 PM
Note
An hour of laurel wrangling with Zack and the chipper, behind the old barn.
7 PM
Gym (Yoga) 20:00 [3]
Friday Mar 29, 2019 #
7 AM
Gym (Yoga) 20:00 [3]
slept:6.0 weight:166.6lbs
2 PM
Gym (Weights) 25:00 [3]
Squats 50 with nothing, then 3x10 goblet squats with 45#; 4x10 DLs with 95#; 3 forward 3 back wrist curls; 3x10 machine triceps press downs at 4.
Note
Help Zack put the bucket back on the tractor. We had taken it down to the welder to put a hook on it and clean up where Zack had broken off the old bolt-on hook. Then, like a lot of things, got interrupted before we were done. Finish up later. Some time.
Thursday Mar 28, 2019 #
3 PM
Hike 1:12:07 4.12 mi (17:30 / mi) +43m 16:57 / mi
ahr:98 max:133
Wednesday Mar 27, 2019 #
8 AM
Gym (Yoga) 20:00 [3]
slept:8.0 weight:164.6lbs
10 AM
Rowing Machine 8:57 [3] 2.0 km (4:29 / km)
My R elbow is certainly better than it was, if not all the way recovered. L elbow felt pretty sketchy. I do want to get this going, though, so I'll try to keep to modest workouts and see if the arms can take it.
Tuesday Mar 26, 2019 #
12 PM
Hike 1:11:17 3.78 mi (18:52 / mi) +72m 17:48 / mi
ahr:104 max:160 slept:4.0 weight:165.8lbs
With R&S at the lake, in microspikes. Still too much ice to be comfortable without them. Sassy had an incident at the end. She hesitated a bit jumping into the back of the car and missed with her hind feet, ending up falling on her back on the ground. Limped pretty badly for a bit, but seems ok now, but I’ll get her a ramp. I don’t want to let that happen again. This has been coming now for a bit.
Monday Mar 25, 2019 #
6 AM
Gym (Yoga) 20:00 [3]
Good session. Really needing this after a lot of running and sitting in recent days.
7 AM
Hike 22:55 1.34 mi (17:06 / mi)
ahr:118 max:135 slept:7.0 shoes: 2017 Gray Gel Kayanos
Along the canal from the hotel before heading to the airport. Nice morning.
Sunday Mar 24, 2019 #
10 AM
Orienteering race 20:49 2.99 km (6:57 / km) +31m 6:37 / km
ahr:162 max:176 spiked:11/13c slept:7.0 shoes: 2012 MT101 Black
Last race of the tour in Benevento. Another city sprint, longer, less intricate than some. Hard running and I got tired toward the end. 4th on the day in my group out of 13, and 3rd for the three day weekend competition. Earned me a bottle of wine which I was lucky enough to give away.
Benevento
Benevento
7 PM
Note
Dinner along the canal down the street from our airport hotel at Fiumicino. I had been walking along the canal a few years ago and have wanted since to come back for fish. First course was a starter of moscardini (baby octopus) in a tomato and olive sauce, then a first plate of linguine allo scoglio, that is, with mixed seafood. Squid, mussels, shrimp, clams, some other crustaceans. Pretty fine.
Saturday Mar 23, 2019 #
10 AM
Hike 18:33 1.3 mi (14:16 / mi)
ahr:118 max:144 slept:7.0 shoes: 2012 MT101 Black
Walk and jog to the start in Paestum. The long way around so we are not staring at the competition area.
Orienteering race 17:12 2.27 km (7:35 / km)
ahr:144 max:165 spiked:13/15c shoes: 2012 MT101 Black
Sprint race in the archeological park at Paestum among the temples and ruins. Not difficult navigation and very open, but with many short walls, some crossable and some not. Reasonably good, but overran 5 and ended up at the next cluster of walls, had to turn back. Maybe 30 seconds or so, and stopped to check a wrong bag on the way to 12, which I was fairly certain was wrong, but checked it anyway. 4th out of 13, and a clean run would have possibly moved me up to 2nd. Of course a clean run for the other guys might likely have held me off.i 1st was once again well out of reach.
Paestum Archeological Park
On the way back I caught up with Jorgen and some others and we had lunch at Ristorante Nettuno on the south end of the archeological park, near the temple of Nettuno. Very nice. I had grilled orata with potatoes and olives. There were a lot of orders of frutti di mare with pasta or risotto. Quite a fine place.
Paestum Archeological Park
On the way back I caught up with Jorgen and some others and we had lunch at Ristorante Nettuno on the south end of the archeological park, near the temple of Nettuno. Very nice. I had grilled orata with potatoes and olives. There were a lot of orders of frutti di mare with pasta or risotto. Quite a fine place.
2 PM
Hike 30:32 1.25 mi (24:25 / mi)
ahr:102 max:116 shoes: 2012 MT101 Black
Strolling back to the hotel with Margareta and her husband Folke.
Friday Mar 22, 2019 #
Note
slept:7.0
Long travel day, leaving at 7:30 for Pompeii and arriving at 9, then leaving there at 1245 for the 2 hour trip to the race, running the race and then back on the bus at 545 to go back to the hotel.
Pompeii is awesome. We had a guide who was very knowledgeable, but moved way too slowly and provided too much detail for his audience. A quick and delicious pizza before hopping on the bus. Neapolitan pizza is fabulous. This one was tomato, oregano and garlic. Also quite a fine salad to share with some friends.
Pompeii is awesome. We had a guide who was very knowledgeable, but moved way too slowly and provided too much detail for his audience. A quick and delicious pizza before hopping on the bus. Neapolitan pizza is fabulous. This one was tomato, oregano and garlic. Also quite a fine salad to share with some friends.
4 PM
Orienteering 17:46 2.78 km (6:23 / km)
ahr:149 max:163 shoes: 2012 MT101 Black
Urban sprint in Marina di Ascea, beach town south of Agropoli and almost dead flat, so no stairs, and generally a less complicated layout. 2nd today out of 13, but well behind Ilmars Limbens of Latvia, quite a strong fellow. No navigational problems, except heading to the last control I couldn’t remember if I had punched the one before, so put on the brakes to check the map, costing about 10 seconds. Otherwise going as fast as I can and not really a false step. Some training might help.
Marina Ascea
Marina Ascea
5 PM
Note
I contemplated swimming from the nice sandy beach, got in up to my knees, but it was cold and late and it didn’t seem worth it to get wet clothes.
8 PM
Note
Another excellent meal. Best was the risotto with mushrooms, walnuts and burrata. Then for a second there was a thick slice of veal ribeye and a small cake of vegetables with a bit of caciocavallo cheese on it. Sliced fruit with raspberry purée for dessert. They come around and offer seconds on everything. Couldn’t resist more risotto.
Thursday Mar 21, 2019 #
Note
slept:8.0
Bus ride along the coast of Calabria, Basilicata and Campania. Stunning terrain, a beautiful day. Beaches, mountains, old towns. Left the hotel in Rende at 8, brief stops in Diamante and Scalea, headed for Paestum.
Turned out to be just a travel day. We stopped and watched the elite sprint camp participants race in Castellabate, tiny town with lots of twisty streets and stairs. They had two loops on a small map, went off in flights of 7 as a mass start. Highlight was Daniel Hubmann holding off Ricardo Scalet by about 20 meters with the others well back, at least a minute.
The plan was for us to get maps and at least to walk around after the races, but they still had heats going off at 5:15, it was getting colder, and people were tired, so off to the hotel, arriving at 6.
Turned out to be just a travel day. We stopped and watched the elite sprint camp participants race in Castellabate, tiny town with lots of twisty streets and stairs. They had two loops on a small map, went off in flights of 7 as a mass start. Highlight was Daniel Hubmann holding off Ricardo Scalet by about 20 meters with the others well back, at least a minute.
The plan was for us to get maps and at least to walk around after the races, but they still had heats going off at 5:15, it was getting colder, and people were tired, so off to the hotel, arriving at 6.
8 PM
Note
This is a much nicer hotel, and much better food than the other places we have been staying. Dinner was a first course of paccheri (large pasta tubes) with cubes of swordfish and an eggplant sauce. They were obliging enough to come around offering seconds. Second course was amberjack breaded and baked, with a zucchini purée and julienned carrots and zucchini. Then a dessert of several little kinds of mousse, including a chocolate one and a limoncello one, very elegantly presented. Quite fine.
Wednesday Mar 20, 2019 #
Note
Fairly early start, pulled out of the hotel around 7 or so, bus ride to Messina, then took the ferry across to Calabria. Very workmanlike ferry, unlike the luxurious (and expensive) one from Malta to Sicily (and a much shorter ride). This one had passenger tickets at 2.50€, while the tickets on the John Paul II from Malta were 62€. And then some bus riding until arriving at the hotel in Rende, where a not very pleasing lunch was waiting for us. Casereccia pasta with an undistinguished tomato sauce and cold cooked spinach. A walk around town, not all that interesting, and eventually a bus ride up to the old part of Rende, very picturesque, on top of a mountain, views of the sea 20 minutes away, but not looking very lived in.
4 PM
Orienteering race 17:52 1.91 km (9:20 / km) +89m 7:34 / km
ahr:154 max:168 spiked:9/10c slept:7.0 shoes: 2012 MT101 Black
Very entertaining sprint in the little hill town of Rende in Calabria. Lots of stairs. One small error where I missed a turn and had to go around, but not much loss there. Otherwise fine. Could have shaved a few seconds with better routes, but that always happens. Haven’t seen the results, but first in M70 out of 10, so that was satisfying. Got a bottle of wine.
Rende - Old Town
Rende - Old Town
Tuesday Mar 19, 2019 #
10 AM
Orienteering 51:44 3.75 km (13:48 / km) +103m 12:08 / km
ahr:131 max:171 spiked:5/9c slept:7.0 shoes: 2017 Icebug Anima BUGrip
Middle distance race at Bosco Ragabo on the north-east flank of Etna. I had been here a year and a half ago, but apparently didn’t learn enough from the earlier experience. Three small bobbles and one giant error, perhaps 13 minutes. I hadn’t gone far enough, but got confused by an unmapped track and thought I should already be in the right area, so a lot of thrashing around before finally understanding I had a lot further to go. Otherwise also coming up short a few times and pausing to look around, and one parallel reentrant error that cost maybe 1:30. Quite a nice time, though, and a lovely day. The sky was particularly clear in the morning and Etna was blowing smoke, quite impressive. Still a fair amount of snow up top, but relatively little on our courses a bit further down. Lunch at the Rifugio Bosco Ragabo, where we had been in 2017, then an hour in Acireale before heading back to the hotel. Acireale was more interesting than I had expected. Like a lot of cities here there are many, many churches, quite elaborate and beautiful.
Bosco Ragabo (Etna)
Bosco Ragabo (Etna)
Sunday Mar 17, 2019 #
10 AM
Orienteering 25:32 1.8 mi (14:11 / mi) +69m 12:41 / mi
ahr:141 max:183 shoes: 2012 MT101 Black
Saturday Mar 16, 2019 #
3 PM
Orienteering 26:46 2.94 km (9:05 / km) +65m 8:11 / km
ahr:148 max:167 spiked:9/12c slept:8.0 shoes: 2012 MT101 Black
City sprint at Cospicua. Good except for confusing the various sets of stairs around 6, 7 and 8. Seems went the long way around a couple of times. 11th today. Took one tumble on a curb right at the start, skinned my knee a bit.
Bormla - Città Cospicua
Bormla - Città Cospicua
Friday Mar 15, 2019 #
Event: MOC Championships
Event: WCOC/HVO Winter Series 2019
6 AM
Hike 51:44 2.57 mi (20:08 / mi) +43m 19:08 / mi
ahr:95 max:110 slept:9.0 shoes: 2017 Gray Gel Kayanos
Went for a walk with my friend and roommate Max. The track is from the way back. On the way out we stopped at the Wignacourt tower at St. Paul’s Bay. Quite a bit cooler than I had expected, but not as cool and windy as yesterday.
5 PM
Orienteering race 30:52 3.64 km (8:29 / km) +66m 7:47 / km
ahr:152 max:170 slept:8.5 shoes: 2012 MT101 Black
MOC stage 1 at Buskett Gardens. Intricate network of paths and stonewalls, none crossable. A failure of map reading led me to go way around on successive legs, probably about 6 or 7 minutes, but others had trouble, too and I was 6th of 22 in M70. As a condition of permission, we were asked not to post the map. Hadn’t run into that before. I hope they will post splits, but they are not always good at that.
Saw my friends Luisella, Claudia and Maria from Trento, many other people I know. Had dinner with Max and with some Brits I did not know before, Carol Edwards, Karen and Andy. Late when we got back.
Saw my friends Luisella, Claudia and Maria from Trento, many other people I know. Had dinner with Max and with some Brits I did not know before, Carol Edwards, Karen and Andy. Late when we got back.
Thursday Mar 14, 2019 #
Event: MOC Tour
10 AM
Hike 1:09:31 3.19 mi (21:47 / mi) +32m 21:08 / mi
ahr:95 max:130
After arriving at the hotel on St. Paul’s Bay. Very windy, fairly cold. I got tired and repaired back for a quick dinner and bed.