Training Log Archive: CharlieIn the 7 days ending Apr 25, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||
Saturday Apr 25, 2015 #
Event: BAOC: Joe Grant A-meet
8 AM
Orienteering (course setting) 3:00:51 3.93 mi (46:01 / mi) +334m 36:24 / mi
ahr:91 max:150 slept:7.5 weight:164.6lbs shoes: 2011 icebugs
At Pond Mountain, streamering control sites for the May 24 WCOC meet, working off Bill's design. Took Rhonda and Sassy along for the occasion. Only 13 controls, but some wandering around to check for better sites, and the others are all closer in.
2 PM
PT exercises 40:00 [3]
Limber exercises and back exercises from PT.
Friday Apr 24, 2015 #
5 AM
Gym 1:00:00 [3]
slept:5.0 weight:164.8lbs
Rhonda's morning class, with Karen and Jackie
Thursday Apr 23, 2015 #
11 AM
Running 29:43 4.14 km (7:10 / km) +96m 6:26 / km
ahr:152 max:168 slept:7.0 weight:164.8lbs
Didn't feel all that fast, and wasn't expecting much, but this was pretty fast for me on this course. First time trying it since November, and first time under 30 since July.
Wednesday Apr 22, 2015 #
5 AM
Gym 50:00 [3]
slept:6.5 weight:165.8lbs
Rhonda's morning class, first in a while. Back complaining more today than yesterday.
2 PM
Rowing Machine 12:51 [3] 3.0 km (4:17 / km)
Glad I didn't try for 5K. Once I negotiated down to 3 I had the gumption to get on the machine.
3 PM
Gym 30:00 [3]
The limber series, along with my new exercises and stretches from PT. One of the exercises seems a bit too hard at this stage, lying prone with a 3lb weight on my ankle and raising my leg up and holding for 3-5 seconds. It is ok on the left, but exacerbates my sore back on the right. Otherwise fine. The limber activity is generally pretty favorable.
Tuesday Apr 21, 2015 #
12 PM
Gym (Limber) 30:00 [3]
slept:5.75 weight:165.8lbs
Full,set plus some other stretches I got at my PT session this morning. Trying out Bill's PT place.
Sunday Apr 19, 2015 #
Event: 2015 Billygoat Run
10 AM
Orienteering 3:04:06 *** 15.46 km (11:55 / km) +508m 10:14 / km
ahr:138 max:177 spiked:21/24c slept:6.5 weight:164.8lbs shoes: 2014 icebugs
Billygoat! More later.
Tried to post the map, but got this DOMA fail message "You don't have permission to access /doma/edit_map.php on this server." I'll try again later. Not sure what it means.
37th annual, my 31st time participating. 1 miss in the last 32 years, when I was in CA (1993). Two OTs, 1984 (my first) and 2005 (the infamous Norwottuck event), One DNF (2013, back badly in spasm, didn't even find #1). 28th shirt. This one went pretty well. Back quite sore and stiff pretty much all the way, but kept moving. Had to hunt a bit for 6 (maybe 3 min) and for 15 (2 min). Not the most effective skip, I think (10). Squandered whatever advantage it might have implied by getting hung up and bloodied in the deadfall dump along the trail route from 9-11.
Saw a lot of Sharon, Sam, Jim H, Rich N, Francis H, Valeriy, Dave L at different times. Also by myself for long stretches, going to 3, 11, 12, 13, 14, 15, 22, 23 - F. Having skipped relatively early, I was disappointed to see them when I was leaving 14 and to get behind them when I missed 15 to the left. Got a bit ahead, but having to go to both 18 and 22, I fell well behind most of them. Hit the road after 22 and was surprised to see Francis. I was jogging and trying to catch up to him, but then realized I could walk faster and got by him. We cut up across from the trail to 1, aiming to just cut off a section and get back on the road, but I was a bit left and went straight for 23 instead. Saw Sharon and Phil heading from 24-25 when I was still going for 23, too late to catch them.
Not too beat up, but very stiff, very tired. Sat in the car for a while trying to motivate myself to go get more water.
It works out well to set goals for this sort of thing after the fact, and I find that I met all my goals:
1. Find the first control!
2. Get a shirt.
3. No serious injuries
4. Torque my back enough to have something to show the orthopedic doc at my Monday appointment.
5. Beat my age in placement.
Very nice visit with J-J and Jeff, dinner at Ratlum Sat and Sun, and a pleasant ride down and back. Glad I didn't have to drive any, especially on the way back.
Map: Part 1 and Part 2 .
Tried to post the map, but got this DOMA fail message "You don't have permission to access /doma/edit_map.php on this server." I'll try again later. Not sure what it means.
37th annual, my 31st time participating. 1 miss in the last 32 years, when I was in CA (1993). Two OTs, 1984 (my first) and 2005 (the infamous Norwottuck event), One DNF (2013, back badly in spasm, didn't even find #1). 28th shirt. This one went pretty well. Back quite sore and stiff pretty much all the way, but kept moving. Had to hunt a bit for 6 (maybe 3 min) and for 15 (2 min). Not the most effective skip, I think (10). Squandered whatever advantage it might have implied by getting hung up and bloodied in the deadfall dump along the trail route from 9-11.
Saw a lot of Sharon, Sam, Jim H, Rich N, Francis H, Valeriy, Dave L at different times. Also by myself for long stretches, going to 3, 11, 12, 13, 14, 15, 22, 23 - F. Having skipped relatively early, I was disappointed to see them when I was leaving 14 and to get behind them when I missed 15 to the left. Got a bit ahead, but having to go to both 18 and 22, I fell well behind most of them. Hit the road after 22 and was surprised to see Francis. I was jogging and trying to catch up to him, but then realized I could walk faster and got by him. We cut up across from the trail to 1, aiming to just cut off a section and get back on the road, but I was a bit left and went straight for 23 instead. Saw Sharon and Phil heading from 24-25 when I was still going for 23, too late to catch them.
Not too beat up, but very stiff, very tired. Sat in the car for a while trying to motivate myself to go get more water.
It works out well to set goals for this sort of thing after the fact, and I find that I met all my goals:
1. Find the first control!
2. Get a shirt.
3. No serious injuries
4. Torque my back enough to have something to show the orthopedic doc at my Monday appointment.
5. Beat my age in placement.
Very nice visit with J-J and Jeff, dinner at Ratlum Sat and Sun, and a pleasant ride down and back. Glad I didn't have to drive any, especially on the way back.
Map: Part 1 and Part 2 .