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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Charlie

In the 7 days ending Jun 3, 2012:

activity # timemileskm+m
  Orienteering3 3:15:39 12.29(15:55) 19.78(9:53) 43128 /31c90%
  Gym4 3:10:00
  cycling3 1:59:25 25.82(4:37) 41.55(2:52) 75
  Total10 8:25:04 38.11 61.33 50628 /31c90%
  [1-5]9 8:01:59
averages - sleep:7 weight:161.7lbs

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MoTuWeThFrSaSu

Sunday Jun 3, 2012 #

10 AM

Orienteering 1:15:43 intensity: (12 @1) + (16:55 @2) + (44:54 @3) + (13:19 @4) + (23 @5) *** 4.75 mi (15:56 / mi) +165m 14:23 / mi
ahr:145 max:170 spiked:9/11c slept:8.0 weight:159.5lbs shoes: 2012 MT101 Green

Gay City Red Course. I had intended green, but not much longer. Generally things were going well until I lost concentration and thought I was already at #8 when I had a long way to go. Nothing like thinking I know where I am to turn off the question, "so where am I really?" So eventually I figured it out and then the rest of that control was easy. A full 10 minutes lost wandering, basically in a circle, far from the control. Not the best execution getting to 9, either, but otherwise ok, and no injured parts, so a great success.

My route. DOMA is not letting me post the map without a route. A mystery.

And here it is with just the course and no route. I re-scanned it. Still don't know why DOMA didn't like the other scan.

Saturday Jun 2, 2012 #

11 AM

Orienteering race 1:47:36 intensity: (5 @0) + (7:30 @1) + (40:11 @2) + (42:26 @3) + (16:19 @4) + (1:05 @5) *** 6.46 mi (16:39 / mi) +229m 15:00 / mi
ahr:132 max:182 spiked:19/20c slept:7.0 weight:161.5lbs shoes: 2012 MT101 Green

Very nice course with two map exchanges at Hoyt Scout Res. Joe promised flat and fast, and indeed it would have been without all the undergrowth. Humid enough that I was fogged in from halfway to three through halfway to 8, with pretty compromised vision after that, although a little better airflow. Lots of poison ivy, but so far unscathed. Much thicker than the map might have suggested getting to 3, around 3 and getting to 4 on course 1, and in the vicinity of 1 and 2 on course 3.

I put my leg brace on, but it wouldn't stay up unless I cinched it down more, and I felt like it was hurting me to have it too tight, so I went without it. Seemed fine.

Thanks Joe and Pavi!

Map 1, map 2, and map 3.

And with the routes drawn in: map 1, map 2, and map 3.

Friday Jun 1, 2012 #

6 AM

Orienteering (woods run) 12:20 [0] 1.74 km (7:05 / km) +37m 6:24 / km
slept:7.0 weight:163lbs shoes: 2011 NB MT840

Test spin around course B for upcoming picnic. Shooting for a winning time of 10. Should be close.
7 AM

Gym 40:00 [3]
shoes: 2011 NB MT840

Team workout, one partner doing front squats (or in my case dead lifts, as I am laying off squats for the time being) and the other farmer's walk with 50 lb DBs. 9 rounds in 13 minutes. Cruising.

Thursday May 31, 2012 #

12 PM

cycling 38:14 intensity: (14:18 @1) + (15:44 @2) + (5:41 @3) + (1:36 @4) + (55 @5) 8.61 mi (4:26 / mi) +35m 4:23 / mi
ahr:122 max:184 slept:7.0 weight:162.5lbs

Another trip from PV. Best one so far. I think maybe I am going to be able to do this. Took a mile to get satellites, so had to add that.

Wednesday May 30, 2012 #

7 AM

Gym 45:00 [3]
slept:6.0 weight:162.5lbs shoes: VS Oly shoes

Deadlifts today. I like these anyway, but they are also friendlier to my various ailments than are most other things. 5-5-3-3 with 135-155-175-195. Then we had 5x 5 DLs and 3 bar jump burpees. Used 115, but could have done fine with more.
12 PM

cycling 40:11 intensity: (10:40 @0) + (23:35 @1) + (5:20 @2) + (36 @3) 8.61 mi (4:40 / mi) +40m 4:36 / mi
ahr:100 max:134

From Pleasant Valley, with Rhonda. Better on my knee than last time, not pushing it.

Tuesday May 29, 2012 #

9 AM

Gym 50:00 [3]
slept:6.25 weight:161.5lbs shoes: 2011 NB MT840

Row 2000 (8:16.6, it was very hot); then 50 KB swings (20kg) and 50 hang power cleans (75#).

Monday May 28, 2012 #

8 AM

Gym 55:00 [3]
slept:7.5 weight:161.5lbs shoes: 2011 NB MT840

Every once in a while, a little insight. There are some things I might do that are really painful to my L knee, including back squats, box jumps, jump rope. I have been laying off them for a while. Then there are things that are not really painful, but irritating. Some of those I have been cheerfully engaging in, certainly not to any good effect. Today there were thrusters, which I could do, but would certainly fall in the irritating class. Instead I thought about push presses, did a few with a light weight and decided they were irritating, too. And then the insight. Instead of the prescribed thrusters and box jumps, two exercises that don't hurt my knee at all, and I did deadlifts and KB swings, 21-15-9. Very satisfactory, and no vitamin I required.
1 PM

cycling 41:00 [3] 8.6 mi (4:46 / mi)

A little loop from PV up E river rd and back W river rd, with Rhonda and Zack. A test for the knee. Not horrible, but mildly irritating. A lot of work to do to get back in biking condition, but will have to approach it gradually.

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