Training Log Archive: Charlie

15 minute AMRAP - 1 power clean the first round, 2, the second, etc.; each round the number of power cleans, then 5 pullups, 10 pushups, 15 squats. 65# on the power cleans, almost got through 8 rounds, just 8 squats short. Strange sore spot in right pec, but did the pushups ok. They were the hardest part of this. Knees continue to be sore.

Set out with Rhonda to run up Greenwoods Rd through Peoples State Forest, same run as last week. Off to a bad start, I forgot my hamstring wrap. Got up ok, but with increasing little twinges, then bigger ones as we started back, so started to walk after 42 minutes. More and more uncomfortable, and Rhonda went off to get the car and fetch me. Besides the hamstring, R achilles and both knees aching by the time we left.

Not sure of all the source of these, but my shoes are starting to look like Jeff Schapiro's shirt, so perhaps time to consign them to the dustbin and use something sturdier, at least for a while.

C • Jeff's shirt 1

C • Be smart !!! back off a lit... 3

Brown long course at Turkey Mt, West Point A meet. One of the relatively earlier starters. Pretty good run in total, and no physical problems other than it being hard.

1. Looked at the route on trail around to the right, and started more or less straight while I was thinking about it. Decided halfway to the trail that I wanted trail around to the right, and then felt silly I had climbed up and over the hill instead of just zipping down the spur to the NE. Then on the trail around, where I saw Rhonda who was out for a run, then Lou Pataki and Don Davis. Cut the corner of the last big hill and across the marshy stream, crossing it again just before the control. Reading the terrain very well. That was the last time I saw anybody, and I had to wake up a couple of controls, maybe 3 and 4.
2. Good leg, climbing gradually along the red line, finding the reentrant above the big rocky spur, climbing across the lower of the two long flat bare areas and straight in.
3. Also good, Pretty straight, reading all the knolls after the stream and seeing the rock just R of the control from a little distance.
4. Also good. Downhill on compass, saw the big cliff off to the R and counted one-two small reentrants and spiked it.
5. Straight didn't look like any fun. I didn't really consider going right on trails, but maybe that was better. Headed north of the line across the EW stream and across that spur to the NS stream, thinking I would find a gap in the cliffs and climb to go left of the marshes to the trail, but never found a reasonable gap. So I just kept on below the cliffs, meeting someone looking for #1 and eventually cutting across the end of the last hill and picking up the trail by the marsh. Then trail around, seemed like a long time to the water stop. Cut in a little high and looked around for a bit, before heading downhill to my right and finding it. Maybe a minute lost there.
6. Hustling along the best I could. Down the intermittent trail to the S, then up the hill from right after the bridge.
7. Slowing down, getting tired. No problem. Kept going until I saw the flag a few lines up.
8. Along the trail until the big boulder on the left, up by the end of the stone wall, and then couldn't find it. Left or right? Went right and got as far as the next rocks down before turning back. Bad luck. Leaving, it seemed like I crossed the middle of the wall, so maybe the map is a little iffy there. Lost 2 minutes.
9. Careful, in from the trail at the end of the stone wall. Flag was a little higher up the hill than mapped, but I saw it from 25 meters so no problem.
10. Trail around to the left. A bit longer than going R, and apparently a bit slower too. But easy.

My route.
4 minutes behind bl, but 3 of it in the last few controls after the bridge.

C • once again you had the righ... 9

Brown Long - Splits

Event: 33rd West Point A Meet
 

Brown Middle race at West Pt. I have been lost in the vicinity of this year's start before. Up the hill to the start triangle, and then the first leg of only about 60 M or so. But nothing looked like the map,mwhich has two cliffs in the circle. On the ground at least 6, and as it turns out, if you can guess the right cliff, the flag is tucked in around the corner. About a dozen people fanned out on the hillside, and about a 3 minute or so drop. Then head to 2, looks much easier, over the side of the hill and down the reentrant on compass, but no flag! What's up? Thrash around a bit, find another reentrant, flag in a patch of laurel. Then across the road to an area where I did a lot of wandering a few years back. Careful compass, and try to read the largish spurs, and nothing seems to match. Beginning to see a lot of the F60 crowd that started after me catching up, but not much help there. Another big time loss as I scour the area. Then on to 4, which looks quite different, and seems to be missing a reentrant, but I climb in from below and find it. Check my watch and it is 28 minutes already. Then things got better. Some difficult footing and one scary near fall, but hitting them right on, until I stopped a little early at a patch of green on 12 before pressing on, only about a 30 second loss there. My route.

Sprint at Camp Natural Bridge. Dropped about 40 s on the first control. Didn't see it tucked in at the base of a wall and got sucked off by another one I knew was wrong. Then settled down and clean the rest of the way. Legs were dead and I struggled up the few modest hills. But lots of fun, particularly all the fans yelling as the course looped back near the start.

My route>>

Brown Sprint - Splits

Brown Middle - Splits

I had planned on a day off today to rest sore body parts before the weekend, but Rhonda was going and I don't seem to have much will power. Some protracted warmup, then the workout was clean and jerk. So I got up to 95, and then power cleaned 105, but missed the jerk - just low energy mostly. Now try to make the rest of the day a rest day.

Hill run with Rhonda and Sassy, up Greenwoods Rd in Peoples State Forest to the top and back again. I've been thinking about this for a while. Finally got up the gumption.

C • Lunch in Winsted? 7

Not sure this was such a good idea, but Rhonda was going. Workout was supposed to be 5 rounds of run 400 and 15 overhead squats, but since I can't get down on an OHS because of back inflexibility, I did goblet squats. Not bad, although my R calf tightened up quite a bit on the 4th run. Knees are not too happy right now either. Not surprised to find that Rhonda had to be called back from a 6th round. Full of energy, that girl.

Training session with the Oly coach, with my friend Dave. The usual stretching and core work, then concentrated on power snatches and deadlifts pulls. Some modest progress.

Strange and unsettled day. Eventually got out to crossfit more or less at the last minute. Workout was fine. 3x 500M row, 5 thrusters, 10 burpees, rest 3 minutes. Breathing like a draft horse at the last of the burpees each round. Just 55 for the thrusters. R wrist has a tough time with the weight of any more in that position. 1:53, 1:55 and 1:59 for my three rows.