Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Charlie

In the 7 days ending Sep 12, 2015:

	activity	#	time	miles		km		+m				load
	cycling	3	5:07:37	62.43	(4:56)	100.46	(3:04)	1503				598.8
	PT exercises	3	2:30:00									250.0
	Orienteering	2	2:13:25	6.39	(20:53)	10.28	(12:59)	122	6 /	10c	60%	213.6
	Gym	2	1:45:00									105.0
	Hike	2	45:00	1.24		2.0						95.0
	Kayak	1	44:00	2.32	(18:59)	3.73	(11:48)	102				36.1
	Rowing Machine	1	8:41	1.24	(6:59)	2.0	(4:21)					26.0
	Total	13	13:13:43	73.62		118.48		1727	6 /	10c	60%	1324.6
	[1-5]	13	12:45:49
averages - sleep:6.9 weight:161.3lbs

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Saturday Sep 12, 2015 #

Event: UNO Pawtuckaway Camping Weekend

10 AM

Orienteering race 1:16:52 *** 5.55 km (13:50 / km) +115m 12:32 / km
ahr:121 max:147 spiked:6/10c slept:5.5 weight:161.2lbs shoes: 2014 icebugs

Camping Weekend, Saturday Green course, listed at 4.6, I think. Mostly in reasonable contact, but some trouble near the end of 3, 4 and 5. Pretty hard for me to read detail on a map like this. Then 6 - 9 were all fine, although I wasn't quite sure for a bit on 8, went right to it. A little more trouble on 10, nothing major. Physically difficult, and sorer than I have been in a few weeks.

Map and route

C • I wondered where you had go... 2

1 PM

Orienteering (Canoe-O) 56:33 4.73 km (11:58 / km) +7m 11:52 / km
ahr:100 max:134

In the kayaks, with Rhonda. We picked up 7 of 16 controls. I woke up with stiffness in the upper back and left trapezius Friday, and hadn't worked it out by this, so it was a little harder. An hour was enough.

Map and route

4 PM

Note

Very pleasant party around the car. We had extra chairs, and Rhonda was providing snacks and drinks, very pleasant company, Barb and Dave, Mary Jo and Kathy Hudson, Clint, Michael Laraia. Followed by the potluck dinner, also fun, dinner with Lex and Christine, Pat Dunlavey and Dave Webber. Then I felt tired enough to decided I needed a nap before night-o, and by the time I got into the tent it was pretty clear I wasn't going to night-o at all. Down for the night by 7.

Friday Sep 11, 2015 #

5 AM

Gym 50:00 [1]
slept:7.5 weight:160.8lbs

Rhonda's morning class.

2 PM

cycling 1:42:44 22.33 mi (4:36 / mi) +404m 4:21 / mi
ahr:114 max:151

Up Sandy Brook with Rhonda, including a stop to get a phone call from my cousin Matt, all excited about the US Open victory of one Roberta Vinci, and to wait for Rhonda a few times, as she was taking a more gentle pace today.

C • like ships in the night... 2

Thursday Sep 10, 2015 #

6 AM

PT exercises 1:00:00 [1]
slept:6.5 weight:160.6lbs

Weekly session with Eric. Some new exercises, some with Bosu, lots of balance, back stretching and flexibility. Some lunges and squats

7 AM

Rowing Machine 8:41 [3] 2.0 km (4:21 / km)

Wednesday Sep 9, 2015 #

5 AM

Gym 55:00 [1]
slept:7.0 weight:162.6lbs

Rhonda's morning class

Tuesday Sep 8, 2015 #

7 AM

Hike 20:00 [1]
slept:7.0 weight:162.4lbs

Dog loop, or most of one, R&S

PT exercises 40:00 [1]

Full set. Pretty satisfactory.

Monday Sep 7, 2015 #

8 AM

cycling 2:28:39 27.92 mi (5:19 / mi) +843m 4:52 / mi
ahr:126 max:157 slept:7.75 weight:160.4lbs

A bike ride I've been thinking about since Peter did a similar ride a week or so ago. Some good hills, although pretty paltry compared to the hills we saw last year in Slovenia, and I fear pretty paltry compared to the hills we will be seeing in Sicily. Nothing that required standing up, although a few places where I had to be in my lowest gear. Took 181, as recommended by Oslug, and it is a fine road, one I have been on before, of course. This ride would be harder in the opposite direction, as the hill up to W Hartland from the east is pretty deadly.

C • The Reservoir Ride 10

3 PM

Kayak 44:00 2.32 mi (18:59 / mi) +102m 16:42 / mi
ahr:87 max:101

Last day of the season at Stanclift. Wow, was it crowded! But not so bad once we were out on the lake, and better when we were hugging the western shore and out of the sun.

Sunday Sep 6, 2015 #

Note

Downloaded everything from yesterday with the new Wahooligan map to the iPad. Very nice. Big improvement over the old one, even when it still worked, which it hasn't in quite some time.

8 AM

Hike 25:00 [3] 2.0 km (12:30 / km)

With the dog and Rhonda, usual dog loop

10 AM

PT exercises 50:00 [3]

Back exercises, hard today, particularly the squats, which bother my knee. Tired today, maybe too much corn?

3 PM

cycling 56:14 12.17 mi (4:37 / mi) +256m 4:20 / mi
ahr:110 max:134

From PV with Rhonda. Easy.

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