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Training Log Archive: Charlie

In the 7 days ending Sep 6, 2022:

activity # timemileskm+mload
  Orienteering4 3:46:00 9.25(24:26) 14.89(15:11) 24520 /25c80%311.9
  Running2 1:20:33 5.22(15:26) 8.4(9:35) 175165.6
  Kayak1 45:01 2.22(20:17) 3.57(12:36)7.0
  PT exercises1 45:00
  cycling1 32:54 8.65(3:48) 13.92(2:22) 4247.7
  Total9 7:09:28 25.34 40.78 46220 /25c80%532.2
  [1-5]8 5:10:19
averages - sleep:7.9 weight:165.5lbs

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Tuesday Sep 6, 2022 #

8 AM

PT exercises 45:00 [0]
slept:7.0 weight:165.6lbs

At Brian's. Knee is getting quite a bit better. Shoulder not so much. Approaching time for an MRI or something.

Monday Sep 5, 2022 #

10 AM

Orienteering race 50:12 intensity: (3:22 @0) + (13:06 @1) + (21:46 @2) + (9:21 @3) + (2:10 @4) + (27 @5) 2.22 mi (22:37 / mi) +76m 20:27 / mi
ahr:115 max:165 spiked:13/15c slept:8.0 shoes: 2019 Icebug Aurora BUGrip

ECOC course 5 Long. A long although it only was 3 k. Pretty good. Unfortunate error at 8 when I saw a lot of people and got the idea to check out a larger hill on my right instead of the correct hill I was aimed at. That cost about 3 minutes. Then I lost time on 14, running around the hill looking for the cliff and not finding it. Back up on top and look around a bit, found it further along and higher than I had expected. Anyway, first on the list, and first on combined time for the three days.

ECOC Long Course 5

Course 5 - Splits

Sunday Sep 4, 2022 #

11 AM

Orienteering 27:47 intensity: (10:41 @0) + (11:52 @1) + (4:00 @2) + (1:14 @3) 1.56 mi (17:48 / mi) +37m 16:36 / mi
ahr:92 max:135 spiked:7/10c slept:8.0 shoes: 2019 Icebug Aurora BUGrip

ECOC middle distance course 5 at Sutton.
Mostly on an overgrown old golf course, closed for a decade or more. Rained hard up until an hour earlier, so it was plenty wet. 6 controls on or near the fairways, woods controls were a problem. Low visibility, lots of deadfall. Missed significant time on 3, where I certainly passed within 10 meters, and where there were a lot more rootstocks than the few mapped, and even more on 5, pushed right by deadfall, then too high, and relocated from a trail jct and still high. Also too far right on 4, but minimal loss there. Ended up 4th in M75. Rick W was first, about a minute and a half ahead, and then Gord and Bob Bullions were also ahead of me.

ECOC Long Middle Course 5

Course 5 - Splits

Saturday Sep 3, 2022 #

Event: Eastern Canadian Orienteering Championships
 
4 PM

Orienteering 19:37 intensity: (14 @1) + (56 @2) + (4:04 @3) + (11:37 @4) + (2:46 @5) 1.32 mi (14:52 / mi) +12m 14:28 / mi
ahr:141 max:158 slept:8.0 shoes: 2021 Green Nike MT101s

ECOC course 3 at Massey HS. Mostly good, but twice got fooled by which side of a fence junction. Should be on. Fooled by circles that didn’t seem to be precisely centered, and by trying to make sense of clues showing which corner. An epiphany after talking with Jeremy about it. Having clues in a holder is not all that helpful because they are not oriented the same way as the map. Clues on the map on the other hand are. So maybe I won’t have that problem again, if I get someplace where that is important. Despite the losses, first in M75.

ECOC Sprint Course 3

Course 3 - Splits

Friday Sep 2, 2022 #

12 PM

Running 41:31 intensity: (18:10 @1) + (21:22 @2) + (1:57 @3) + (2 @4) 2.65 mi (15:40 / mi) +89m 14:11 / mi
ahr:111 max:139 slept:8.5 weight:165.4lbs shoes: 2021 B & W Gel Kayano 12s

A little stiff, sore, so taking it very easy. An unsettled night. I set an alarm to get up to get Rhonda from the airport at 10:44, but then her flight kept getting pushed back, to 11:50, 12:50, 2:00, 3:30, 4:00, and then finally canceled, so going to get her this afternoon, theoretically at 2. Stupid United!

Thursday Sep 1, 2022 #

10 AM

Orienteering 2:08:24 intensity: (17:44 @0) + (1:43:11 @1) + (7:29 @2) 4.15 mi (30:56 / mi) +121m 28:22 / mi
ahr:94 max:128 slept:8.0 weight:165.8lbs shoes: 2021 Navy Gel Kayanos

Visiting control locations and putting out streamers for the meet on 10/29. Pretty well set with that.
C • Ready early 2
4 PM

Kayak 45:01 intensity: (38:01 @0) + (7:00 @1) 2.22 mi (20:17 / mi)
ahr:76 max:98

This is really not a very pleasing activity for my R shoulder, so probably the last time I do it for this year. I need to pick up the kayaks from Lake McDonough and bring them home tomorrow, anyway.

Wednesday Aug 31, 2022 #

7 AM

Running 39:02 intensity: (26 @0) + (6:21 @1) + (15:43 @2) + (7:59 @3) + (5:48 @4) + (2:45 @5) 2.57 mi (15:11 / mi) +86m 13:46 / mi
ahr:124 max:169 slept:8.0 weight:165.4lbs shoes: 2021 B & W Gel Kayano 12s

Not too hot, but plenty humid. Seems to have rained last night, although I slept through it. Thought I was going faster than this, but apparently an illusion. Had to go early today if I was going at all, as I have an appointment to have a basal cell excised from my abdomen this morning and presumably will want to chill out today and perhaps tomorrow, too.
11 AM

Note

Very pleasant visit from George and Lyn.
3 PM

cycling (Ebike) 32:54 intensity: (3:55 @0) + (11:11 @1) + (16:52 @2) + (56 @3) 8.65 mi (3:48 / mi) +42m 3:45 / mi
ahr:107 max:135

Turns out that the belly episode was less than no big deal, and it’s quite a beautiful day. Thought I was headed out to route 8 and maybe beyond, but the road was closed off from Riverton west, so just cut it short

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