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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Charlie

In the 7 days ending Mar 27, 2011:

activity # timemileskm+m
  Orienteering3 3:22:18 11.33(17:52) 18.23(11:06) 45633 /37c89%
  Rowing Machine6 2:10:42 18.64(7:01) 30.0(4:21)
  weights2 2:00:00
  Gym2 1:00:00
  Hike2 35:00 1.72(20:21) 2.77(12:39)
  Running1 17:12 2.0(8:36) 3.22(5:21)
  Total14 9:25:12 33.69 54.22 45633 /37c89%
  [1-5]14 9:23:28
averages - sleep:6.8 rhr:54 weight:162.3lbs

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Sunday Mar 27, 2011 #

11 AM

Orienteering race 57:45 intensity: (17 @0) + (1:34 @1) + (19:49 @2) + (34:06 @3) + (1:59 @4) 5.65 km (10:14 / km) +158m 8:58 / km
ahr:132 max:162 spiked:12/14c rhr:56 slept:8.0 shoes: 2010 Yellow NB 840

Ansonia. Boris set up separate courses for each participant - mass start with a goal of everybody finishing in an hour. Great fun! I had very good navigation, but no speed and little agility. Felt less tired than by the end of yesterday, though. Nominal distance 5.1. The only trouble I had was on #1, where I lost confidence and walked for a while, until I just bumped into it, and then on #7 I attacked off the end of the stone wall, but the real end (where I was) was obscured by the circle, so I ended up 30M or so too far east and had to figure it out. Otherwise navigating very well.

My map and route.
3 PM

weights 45:00 [3]

Bench presses and shoulder presses with Zack. About ten sets of 5-8 reps each for BP - highest were 4x5x115. Zack 20 lbs more. And then some shoulder presses. Just 3 sets. 2x5x65, 1x1x85, and R shoulder was getting tender so stopped.

A good choice for a rowing rest day. Need to go 4 for 4 now to make the 25 days in March.

Saturday Mar 26, 2011 #

6 AM

Rowing Machine 22:18 [3] 5.0 km (4:28 / km)
rhr:51 slept:7.0 weight:162lbs

I was thinking about how to spend my one remaining red-shirt day. At Clark's urging I just got to it early, in case I'd rather take tomorrow off.

Went for a slower cadence today, averaging 22-23 for most of it, although creeping up to 25 near the end.

Splits

4:50.0
4:33.7
4:25.3
4:18.0
4:10.6

Total 22:17.6
11 AM

Orienteering 30:30 intensity: (15 @0) + (1:19 @1) + (14:08 @2) + (13:31 @3) + (49 @4) + (28 @5) 1.41 mi (21:34 / mi) +115m 17:13 / mi
ahr:128 max:182 shoes: 2010 Yellow NB 840

Control picking exercise at Osbornedale

Orienteering 35:01 intensity: (55 @0) + (8:46 @1) + (19:49 @2) + (5:31 @3) 2.8 km (12:30 / km) +86m 10:50 / km
ahr:118 max:139 shoes: 2010 Yellow NB 840

pace and compass exercise - blank map with just circles and lines. This was much tougher.

Orienteering 37:23 intensity: (17 @0) + (12:03 @1) + (20:57 @2) + (4:06 @3) 1.61 mi (23:18 / mi) +64m 20:43 / mi
ahr:117 max:139 shoes: 2010 Yellow NB 840

line o at osbornedale. Getting tired.
4 PM

Orienteering 41:39 intensity: (5:06 @1) + (10:48 @2) + (23:40 @3) + (1:56 @4) + (9 @5) *** 3.06 mi (13:37 / mi) +33m 13:10 / mi
ahr:130 max:175 spiked:21/23c shoes: 2010 Yellow NB 840

sprint on Yale campus. Took a nap in the parking lot at Osbornedale for a bit, then headed in to New Haven to Becks' place. Nice map, good fun. A little hard to see some of the lines. Got confused one place by a building mapped as a wall. Very sore and tired by the end.

My map and route. Reveals my stubborn failure to figure out that the wall I was supposed to be looking for at #9 was the same as the "building" that I kept bumping into, and that I was on the wrong side of it. Never did figure it out, so eventually I moved on. Also missed #11, not realizing there was another paved area on the way up the stairs, instead stumbling around up on the upper plaza for a while and giving up once again.

Sore enough that it was hard to walk back to the car, and harder to drive home.

Friday Mar 25, 2011 #

6 AM

Rowing Machine 22:05 [3] 5.0 km (4:25 / km)
slept:6.25 weight:162lbs

Tired this morning, and not going too fast at first, picking it up a bit in what Rhonda and I think of as the downhill section, the last 2000.

Splits:

4:43.4
4:33.5
4:24.0
4:18.6
4:05.4

22:05.0 total

Another very satisfying game from the Huskies last night, downing SDSU 74-67. Exciting, but not too exciting. The ones that come down to the last second are a little rough on me. Ordinarily I have been more a fan of the UConn women, but I'm following the men with much more interest this year.

Gym 20:00 [3]

so-called dirty thirty - 30 reps of a variety of exercises, done at pace.

20" box jumps
jump pullups
walking lunges
55 lb push presses
35 lb kettlebell swings
situps
back extensions
13lb medicine ball squat and throws
row 500 m (1:50)

Definitely tired now.

Thursday Mar 24, 2011 #

8 AM

Rowing Machine 22:06 [3] 5.0 km (4:25 / km)
rhr:51 slept:6.5 weight:161.5lbs

Hand much better today, but feeling a bit lethargic, so took it slower than last few days. Fairly steady, except put on a sprint the last 500, where I was running in the 1:52 to 1:54 range, so ended up sweaty and out of breath anyway.
Splits

4:39.0
4:33.0
4:28.0
4:22.9
4:03.1

19 down, 6 to go.

I've been logging sleep since a comment coach made a few weeks ago, and like L&F, it has motivated me to get to bed earlier. I fall asleep readily, but usually wake up after about 3 or so hours wide awake for an hour, and then wake up again around 4 am wide awake, and so then I usually get up. If I could adapt to getting back to sleep, I would do much better.
1 PM

Hike 30:00 [3] 1.35 mi (22:13 / mi)

dog walk with Rhonda and Sassy. About an inch of new snow last night, but melting fast. Still plenty of snow on trails in shadier parts.
5 PM

Gym 40:00 [3]

Down at the new crossfit gym in town. Rhonda and I signed up for class, and things being new, turns out we were the only ones there, so we got private instruction. A bunch of warming up and trying different exercises, then the workout was 5 rounds of bench presses (5x35lb dumbbells), farmers walk (about 100 ft or so, 45 lb dumbbells), good mornings (55lb barbell). Rhonda had a bit less weight, but she is plenty tough. And then a few stretches and a nice chat and we were on our way.

I hope these guys can attract more of a crowd. That is, I hope they make it. Free first class, free class on Saturdays at 9am. We bought 10 punch tickets, Rhonda may switch to monthly if she really goes a lot.

Wednesday Mar 23, 2011 #

11 AM

Rowing Machine 20:48 [4] 5.0 km (4:10 / km)
rhr:62 slept:7.0 weight:161.5lbs

Late night last night, so slept in, hunkering down when Rhonda got up at 4.

Hand is feeling a bit better. I have been massaging the inflamed tendon pretty regularly, and I think it is helping. Kind of like plantar fascitis, but in the hand instead of the foot.

Splits:

4:19.5
4:14.7
4:10.5
4:06.2
3:57.5

Total 20:48.4

Pretty close to my best time of the season, and the strongest finish for a 5k so far this year.
2 PM

weights 1:15:00 [3]

pressing workout with Zack. Bench presses - a few warm-up sets then 5x5 105 first set, then 110 the next 4. Then 2x125 and 1x135, the last a new "old man" PR. 100lbs below what I could do 25 years ago, but a big improvement in recent times.

Then a few sets of shoulder presses. 3 x 5 x 65, then 1x 85 and a miss at 95, at which point I had enough.

Zack did structurally the same workout, just more weight: BP 4x135, 2x145, 1x150, SP up to 100.

And a few other miscellaneous exercises, including situps and back extensions, some dumbbell work on the bench, and a few attempts at a band-assisted muscle-up on the rings. Getting closer, but these are pretty stressful, so I don't do many at a time.

Tuesday Mar 22, 2011 #

8 AM

Rowing Machine 21:19 [3] 5.0 km (4:16 / km)
rhr:50 slept:6.0 weight:163.5lbs

Still nursing my hand. I can feel it while I am rowing, but it doesn't seem to be worse after, at least so far.

Splits

4:27.3
4:21.6
4:18.2
4:11.7
4:00.3

21:19.1 total

Faster than last couple of days, mostly because my legs felt better.

9 more days for March Madness, I need 8 of 9.
4 PM

Running (treadmill) 17:12 [3] 2.0 mi (8:36 / mi)

On the treadmill. Not much time as we are going out tonight. Started on incline 3 but dropped back to 2. This is not easy.

Hike (treadmlll) 5:00 [3] 0.37 mi (13:31 / mi)

cooling down

Monday Mar 21, 2011 #

8 AM

Rowing Machine 22:06 [3] 5.0 km (4:25 / km)
rhr:54 slept:7.0 weight:163.5lbs

A bit sluggish today. My hand was sore, but not very sore, and seems no worse after rowing. I didn't like the grip I used yesterday, so back to my fingertip grip today.

Splits:

443.7
432.7
425.0
417.5
407.5

22:06.4 total
11 AM

Note

AOWN - 4 handsome turkeys deliberately strolling across the yard.

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