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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Charlie

In the 7 days ending May 31, 2011:

activity # timemileskm+m
  Orienteering2 2:53:12 9.58(18:04) 15.42(11:14) 44724 /26c92%
  Gym3 2:09:11
  cycling2 1:47:00 25.7(4:10) 41.36(2:35)
  Hike3 1:20:00 3.9(20:31) 6.28(12:45)
  Running1 32:01 3.09(10:22) 4.97(6:26) 104
  Total11 8:41:24 42.27 68.03 55124 /26c92%
  [1-5]11 8:40:59
averages - sleep:7.1 weight:160.3lbs

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Tuesday May 31, 2011 #

9 AM

Gym 49:00 intensity: (30:00 @3) + (19:00 @5)
slept:8.0 weight:158lbs

Workout today was 5 rounds of: 3 minutes of repeats of a cycle of 3 ring dips, 5 pushups, with hands and feet on dumbbells, dipping below parallel, 5 medicine ball squat cleans. After each 3 minute round, a 1 minute rest. Shoulders got quite a workout. Total was 48 dips, 75 pushups, 72 cleans in the timed portion.

Monday May 30, 2011 #

10 AM

Orienteering race 59:00 intensity: (11 @0) + (7 @1) + (1:36 @2) + (38:19 @3) + (16:38 @4) + (2:09 @5) *** 4.51 km (13:05 / km) +128m 11:27 / km
ahr:145 max:185 spiked:7/12c slept:6.5 weight:159.5lbs shoes: 2009 Yellow NB 840s

Team Trials middle distance. Harder than yesterday. More slash in the eastern part of the map, and too much sweat on my glasses. I went back and forth thinking about whether I should use the contact or glasses. Contact would have been better today, but glasses were fine yesterday. Missed #1 because I got a bit confused by all the extra water features from this morning's rain and ran by it a bit. Came back and saw Kseniya standing with her back to the control and studying her map, then running off, only to return a few seconds later and punch behind me. 2 was ok, contouring and climbing at the end. Got too high at 3 and saw it from atop the cliff above to the west, had to scramble around. Saw the big cliff in front of me guarding 4 and went around low the long way. Hard climb up. Caught up to Janet T and Dean S on the way to 5, in and out from below. One knoll too far on 6 but corrected quickly. Biggest error was 7. Tried to find small trail but got hung up in some green, then went too far past on the W side, before relocating on the W facing cliff 100m SSW. Saw Mike Lyons a few times in the last several controls. Got passed by some fast guys including Robbie Anderson going to #11. My route. A pretty fine course. Hot day.

Sunday May 29, 2011 #

Note

Yesterday was Zack's HS graduation, and a fine day it was. He was grinning all day and thoroughly enjoying himself. He delighted his friends and parents by graduating with high honors. Old friends and neighbors from Martha's Vineyard Peter and Susan Huntington and their 2 kids came for the weekend, and Peter and Gail also were there. Very nice of them to come share it with us. Here is the young graduate in the processional phase of things:

From graduation
10 AM

Orienteering race 1:54:12 intensity: (14 @0) + (7 @1) + (6:50 @2) + (1:18:42 @3) + (28:15 @4) + (4 @5) *** 10.91 km (10:28 / km) +319m 9:08 / km
ahr:142 max:167 spiked:17/14c slept:8.0 weight:161.5lbs shoes: 2010 Yellow NB 840

Team trials red course at Blue Mt. Nice day, but a bit hot for orienteering, and I was pretty tired and sore the last third of the race. The map was beautiful. Paul Bennett had upgraded it and removed most of the green. It was a delight. The forest was beautiful, very nice running throughout. And a great course design as well. Just a perfect situation.

I had a pretty fine run, for my current state of fitness, and no problems with my glasses today. Lost about a minute pondering the trails and cliffs in the vicinity of 5. I saw Bob Lux down too low (he had started 4 minutes behind me). Saw Lex at #6, which was also on green. Got over on trail to the east at the last part of 7, but misread the clue. As I was coming in to the area I convinced myself I was looking for the cliff beyond the boulder that was the actual control. I used the boulder for an attack point, and navigated right to the base of the cliff, where I was really perplexed not to find it. so I started wandering checking cliffs. Meanwhile, Bob showed up again, and was in and out pretty quickly. Finally checked the clue again - lost about 3 minutes on that foolishness. Ran with Ken W halfway to #8, but split up for the last bit. I came in along the really nice flat area by the three rocky knolls. Very fine spot. Out to the trail, and heard someone running up from behind, too fast to be Ken. It was Marie, who was by in a flash, but she stayed south on the trail. I headed along the marsh by the stone wall and right into the control, where I ran into Marie again. A minor, if fleeting, triumph. 10 was easy, should have stopped to drink at the spectator area but didn't. Left on the way to 11 to minimize climb, and then suddenly I was really tired. And thirsty. A little fumbling on the way out of 11, but otherwise a reasonable route to 12. Hard climb up to the control at the end. Missed the trail to 14 too low and got down to the stream, so lost another 2 minutes there. Then pretty clean the rest of the way. Nice run, felt good about it.

My route.

Saturday May 28, 2011 #

Note

I've changed the pullup routine from the regular ones, which I can do about 12-14 at a set, to ones where I touch my chest to the bar. I made 2 sets of 6 today, and one of 3. Pretty satisfying.
7 AM

Hike 30:00 [1] 1.3 mi (23:05 / mi)
slept:6.0 weight:162lbs (rest day)

Dog walk with Sassy. Pretty tired today.

Friday May 27, 2011 #

Note

I'm on the hunt for new o-shoes, as they don't make my NB 840s any more. I bought three pairs of x-talons (12, 12.5 and 13), but they are not very satisfactory. 12 way too small. 12.5 the length is ok, but a little tight in front, rub on the top of my toes, too. 13s are too long. Now I am waiting for some icebugs to arrive, see if they fit any better.

Note

I'm on the hunt for new o-shoes, as they don't make my NB 840s any more. I bought three pairs of x-talons (12, 12.5 and 13), but they are not very satisfactory. 12 way too small. 12.5 the length is ok, but a little tight in front, rub on the top of my toes, too. 13s are too long. Now I am waiting for some icebugs to arrive, see if they fit any better.
7 AM

Gym 50:00 intensity: (31:35 @3) + (18:25 @5)
slept:8.75 weight:161.5lbs

With Rhonda and Chris. Workout today was 10 rounds of 3 clean & jerk, 15 wall ball (deep squat and throw medicine ball up above a 10' line and catch). 65 lb C&J - not bad, 14lb medicine ball (killer).
11 AM

Running 32:01 intensity: (12 @1) + (24 @2) + (24:29 @3) + (6:56 @4) 3.09 mi (10:22 / mi) +104m 9:23 / mi
ahr:142 max:155 shoes: 2011 NB MT840

With Chris at Stratton Brook on the XC course. Hot, legs feeling all the squats, and Chris in more and more distress as we went around. But good to have done it. Nice, nice day.

Thursday May 26, 2011 #

1 PM

cycling 52:00 [3] 12.5 mi (4:10 / mi)
slept:6.75 weight:160.5lbs

Ride around W Simsbury with Chris. Usual early season saddle discomfort, tired legs. I am no competition for him on the bike. Nice to be out. Warm, sunny.
3 PM

Hike 25:00 [3] 1.3 mi (19:14 / mi)

dog walk with Zack and Sassy. Some lingering fragrance in the vicinity of Sassy's encounter of two weeks ago, so perhaps the culprit is still in the area. Sassy didn't stir up any trouble this time, though.
4 PM

Gym 30:11 intensity: (24:00 @3) + (6:11 @4)

Not so bad a workout today, alternating rope jumping and situps, total 150 each. Then some practicing on pullups, some stretching, etc.

Wednesday May 25, 2011 #

7 AM

Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.0 weight:159lbs

dog walk with Rhonda and Sassy
2 PM

cycling 55:00 [3] 13.2 mi (4:10 / mi)

with Rhonda and Chris, from Pleasant Valley. Not going very fast but seemed really hard. Nice day. I could feel it in my quads the whole time, as well as the seat, and then in the left triceps toward the end.

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