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Training Log Archive: Charlie

In the 7 days ending Apr 29, 2012:

activity # timemileskm+m
  Orienteering3 4:07:34 14.33(17:17) 23.06(10:44) 59837 /40c92%
  Gym4 2:40:00
  Running1 28:20 3.14(9:02) 5.05(5:37) 20
  PT exercises1 4:00
  Total9 7:19:54 17.46 28.1 61837 /40c92%
  [1-5]9 7:19:08
averages - sleep:7.3 weight:160.4lbs

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Sunday Apr 29, 2012 #

11 AM

Orienteering race 3:03:07 intensity: (17 @0) + (6:00 @1) + (1:24:07 @2) + (1:28:43 @3) + (3:59 @4) + (1 @5) *** 13.82 km (13:15 / km) +454m 11:23 / km
ahr:129 max:167 spiked:22/25c slept:9.5 shoes: 2012 MT101 Green

Billygoat at Moreau State Park. BBGE, I would say.

Spent the whole race in the company of Nellie, and most of it also with Sam L, although we split up with Sam for the loop at the end. Mostly pretty good, with some notable lapses, including deciding not to take the trail from 2-3, but going right of the big marsh instead, skipping 11 (instead of the 18 I wanted to skip) and then screwing up 12 enough that it would have been faster to go by way of 11, and then really poor execution of 18 and 19. Saw a lot of Rick and Linda W, although they got away when Nellie, Sam and I stayed on the trail too long on the way to 19, and a fair amount of Jeremy C, always headed the opposite direction, but moving quickly.

A lovely day to be in the woods, and lovely woods indeed. No discernible damage done, except for a rakish scrape on the cheek when I stumbled into a hemlock branch while looking too hard at my map. R leg was pretty happy with the neoprene wrap. L leg cramped near 23, but I was able to walk it off and finish strong.

Nellie had been concerned about whether he could navigate this alone, but he was fine, and would have done fine without me. A good partner.

Map with route.

Saturday Apr 28, 2012 #

2 PM

Orienteering race 13:15 intensity: (18 @0) + (36 @1) + (1:35 @2) + (7:53 @3) + (2:47 @4) + (6 @5) *** 1.73 km (7:40 / km) +16m 7:20 / km
ahr:138 max:167 spiked:8/8c slept:6.5 weight:161.5lbs shoes: 2012 MT101 Green

Speedy goat sprint A, Peebles Island SP. nice course, completed at a slow but steady jog. Very satisfactory.

Map with route.

Orienteering race 12:28 intensity: (15 @1) + (42 @2) + (8:36 @3) + (2:55 @4) *** 1.66 km (7:30 / km) +12m 7:14 / km
ahr:141 max:163 spiked:7/7c shoes: 2012 MT101 Green

Followed up by course B. teammates with Judy K. Very pleasant.

Map with route.

Friday Apr 27, 2012 #

9 AM

Note
slept:7.5 weight:160lbs

Earth Day festivities at Ratlum. ~170 3rd graders showed up today in waves. I think 3 school buses, but maybe 4. 7 classes in all. Kids had sessions at the bear den, at the bridge at Big Down Marsh for birds, green frogs, dragonfly nymphs and a water snake, and at the little pond for tadpoles, water bugs of various kinds and salamander eggs. Perhaps the high point of the trip is the chance to ride on the tire swing, hung by J-J all these many years ago. I do the bear den station. The other two stations are manned by naturalists from the local Nature Center, long time friends of ours. A bit hectic, but reasonably smooth. We have been doing this now since about 1998, I think. Many refinements in technique over the years.

Thursday Apr 26, 2012 #

11 AM

Orienteering 38:44 intensity: (4 @0) + (2 @1) + (14:11 @2) + (22:04 @3) + (2:12 @4) + (11 @5) 3.63 mi (10:40 / mi) +116m 9:42 / mi
ahr:133 max:169 slept:7.5 weight:160lbs shoes: 2012 MT101 Green

at Stratton Brook with Rhonda. Both of us pretty tired today.

Wednesday Apr 25, 2012 #

7 AM

Gym 50:00 [3]
slept:5.0 shoes: 2012 MT101 Green

Struggling a bit after being up until 10:30 last night with the land trust meeting, but today's workout was a good one for me. 5 rounds of 5 front squats, 10 pullups, run 500M. Used 55 for the front squats. My knees were really ouchy this morning after back squats yesterday, but the front squats don't seem to put as much pressure on them. Used a band for the pullups to favor my recovering right lat. It hurts particularly at the bottom, right at the first pull. So not too bad with the band, and compensated by driving as high as I can, somewhere between chest and navel. Runs were fine, but being extra careful since I had forgotten to bring my neoprene support. Rhonda was a little limited by having only one hand to use, but she did the running with a weight vest. Pretty scary.

Tuesday Apr 24, 2012 #

12 PM

Running 28:20 intensity: (7 @0) + (9 @1) + (8 @2) + (8:52 @3) + (13:35 @4) + (5:29 @5) 5.05 km (5:37 / km) +20m 5:30 / km
ahr:155 max:188 slept:6.75 weight:161.5lbs (injured) shoes: 2012 MT101 Green

From Pleasant Valley with Rhonda. R leg well wrapped up in neoprene, felt pretty good. A big improvement compared to Saturday, and maybe a good sign that I can run a fair amount on Sunday, as long as I keep it light.
4 PM

Gym 45:00 [3]
shoes: VS Oly shoes

Some running, some rowing, some ski erg, and then back squats. Most I did was 135, feeling a little iffy in several of my current sore spots. Hamstring wrapped up tight, but felt a little twinge on the last one. A little knot re-appearing in left lower back.

Monday Apr 23, 2012 #

7 AM

Gym 45:00 [3]
slept:8.0 weight:159lbs shoes: VS Oly shoes

Deadlifts. Several warmup sets, then singles going up to 185, which is the most I have done since my initial hamstring injury 6 weeks ago. I had the thigh well wrapped in neoprene.

Then a different workout - 6 rounds of 6 goblet squats and 6 one arm DB push presses. I used 30#, not much for the squats, but all I could handle for PPs.

2 PM

PT exercises 4:00 [3]

Hamstring series
4 PM

Gym 20:00 [3]
shoes: VS Oly shoes

Working on weightlifting skills, but lost my motivation so cut it short.

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