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Training Log Archive: Charlie

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Gym4 4:00:00
  Orienteering5 3:14:17 9.64(20:09) 15.52(12:31) 26815 /21c71%
  cycling1 53:14 11.92(4:28) 19.18(2:46) 289
  Total10 8:07:31 21.57 34.71 55715 /21c71%
  [1-5]10 8:05:24
averages - sleep:6.5 weight:159.3lbs

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Sunday Sep 25, 2016 #

9 AM

Orienteering 19:56 intensity: (1:31 @1) + (6 @2) + (28 @3) + (5:07 @4) + (12:44 @5) 2.53 km (7:53 / km) +21m 7:34 / km
ahr:164 max:195 slept:7.25 (injured) shoes: 2012 MT101 Black

NAOC Brown X Sprint on Dartmouth Campus. Felt quite good warming up, running well and without incident. Then at the very start, first step of the race I re-strained the R adductor, up high near the groin, and that was that, so shuffle-jogged around the course. Still fun to go, but it would have been really fun to run it. Three relatively small errors, left 7 the wrong way for about 5 steps before turning, went around the building to the left instead of to the right going to 10, and then, more or less inexplicably, went up on the road to the top of the stairs at 12 instead of below on the grass to the bottom, even though I was telling myself to go below. Strange. No other problems. I expect to lie low for quite a long time now to try to get this leg to improve.

Map and route.

Saturday Sep 24, 2016 #

11 AM

Orienteering race 1:44:58 [3] *** 6.37 km (16:29 / km) +190m 14:21 / km
ahr:121 max:214 spiked:6/9c slept:8.0 shoes: 2014 icebugs

NAOC Brown X long at Burnt Mountain. This place is too hard for me. I had some pretty good legs, but when I was lost I was really lost. Wandered quite a bit trying to find 1, coming back to the same place three times and then bailing out to the trail near the start and trying again. By that same spot again, but now knew to go a bit farther. Then fine going to 2, 3, 4, although very physical. At 2 I cut my scalp pretty deeply on a hemlock branch stub right at the control. Lots of blood, but kept wiping it off and after a while it seemed to dry up. Then 5 was a long leg, and in pretty good contact for about a third of the way, and then I no longer knew where I was and kept pushing N and E, but couldn't make sense of it. Eventually. Fond a pretty distinctive marsh and then fine from there. 6 and 7 were fine, then lost another 5 min looking for 8, well beyond where I had been searching. Well back in the pack, and pretty sore from the cut on the head. On a positive note, no particular back or leg issues today.

Map and route

Friday Sep 23, 2016 #

1 PM

Orienteering race 34:52 intensity: (1 @0) + (6 @1) + (3 @2) + (30:02 @3) + (43 @4) + (3:57 @5) *** 3.35 km (10:25 / km) +54m 9:38 / km
ahr:191 max:228 spiked:9/12c slept:5.5 weight:158.8lbs shoes: 2014 icebugs

NAOC Middle distance at Storrs Pond, Dartmouth. Slow, but generally pretty accurate, until I lost focus on the last couple. Dropped about two minutes on 10 and 11, the difference between 4th and 7th in m65. Physically, slow, tender in the R adductor, so I had to keep the brakes on for the downhill finish. No worse for wear afterwards, so that is favorable.

Map and route

Thursday Sep 22, 2016 #

6 AM

Gym 1:00:00 [1]
slept:7.5 weight:159.4lbs

working out with Eric, core and stretching. Things seem to be going in the right direction, but particularly didn't want to do anything too stressful before the meet this weekend.
3 PM

cycling 53:14 intensity: (48 @0) + (5:55 @1) + (9:56 @2) + (11:17 @3) + (13:38 @4) + (11:40 @5) 11.92 mi (4:28 / mi) +289m 4:09 / mi
ahr:143 max:202

From W Simsbury, trying to take it easy. A little noise in a few places along the R leg. Not bad.

Wednesday Sep 21, 2016 #

5 AM

Gym 1:00:00 [3]
slept:6.5 weight:159.6lbs

Rhonda's morning class

Tuesday Sep 20, 2016 #

6 AM

Gym 1:00:00 [3]
slept:6.25 weight:159.4lbs

Working out with Eric, primarily stretching and core, trying to protect the vulnerable right adductor and the vulnerable R shoulder.

The left ankle I jammed Sunday is still a bit tender, but much improved. It should be fine in a couple of days.

Monday Sep 19, 2016 #

5 AM

Gym 1:00:00 [1]
slept:4.5 weight:159.4lbs

Rhonda's morning class, with Karen and Louise. Louise scored big house guest points by being up and ready for 5:30 am class, and of course is really good at it.

I am hobbling a bit with the sore ankle, but ice this morning helped, and then the class helped a bit more.
5 PM

Orienteering 20:00 intensity: (53 @0) + (9 @1) + (38 @2) + (1:57 @3) + (5:05 @4) + (11:18 @5) 2.31 km (8:40 / km) +1m 8:39 / km
ahr:162 max:200 shoes: 2012 MT101 Black

Corn maze classic. Very muddy, lots of fun. While mostly I knew where I was going, still made a lot of mistakes. I think I passed Janet 4 times in one stretch of 5 controls, as she was just executing quite a bit better than I. I particularly was losing focus by the time I got to 15, 16 and 17. The slippery footing didn't work out for me, though, as I strained my adductor (again!).

Rode up with George and Leslie, and back again with them and with Leif, dropping Leif off at Oslug's place on the pond in West Hartland. Very dark, but it sure looked like a great place.

My friend Tom Corcoran came and had a good time, so it seems that he may be coming more often.
6 PM

Orienteering 14:31 intensity: (25 @0) + (52 @1) + (4:18 @2) + (6:24 @3) + (1:47 @4) + (45 @5) 0.97 km (14:59 / km) +2m 14:50 / km
ahr:133 max:181 shoes: 2012 MT101 Black

Corn maze sprint shuffle. Seemed like this was a questionable idea, but I was resolute about just walking and so perhaps did no further damage. Still the slipperiness of it was not the best thing for a guy with a bum leg, so this solidified my decision to skip the night-o, which was fine with G & L, too.

A great time. Peter really was wonderful, everything working perfectly, all in exceptionally good humor, despite the technical problems earlier in the day and the mad scramble he had to do to get ready in time.

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