Training Log Archive: Charlie

Nice to be back. double workout. "death by burpees", 1 the first minute, 2 the next, up to 12 in the 12th minute, then 10 minute AMRAP of 10 squats, 10 16kg KB swings. 13 rounds. Breathing hard and sweating reasonably profusely.

Sleep today was in small increments. 12:15am until 3:30, then 7am to 730, finally 315 pm to 400. Just too much action around here to get in much more.

My hamstring was pretty sore, but Dennis loaned me a very nice neoprene thigh support and I cinched it pretty tight. More troublesome was my foot which I seem to have wrenched and bruised yesterday. So the plan was to pick up my map, go to a control or two, and walk at a pace that wasn't too stressful. See what happens. And not too awful, so I kept going, walking every step, not too fast.

1 was fine, just down the spur. 2 a bit long, some green to deal with. Caught up to Sandy, although what really happened was she had caught me. Trail around to where I could contour in. A little longer, but an easier attack. On the way to 3 I drifted a little left to check a rock along the way, but corrected fine. Sandy caught up and passed. 4-6 fine, saw the flags from a distance. 7 got into the right reentrant, but way more cliffs there, and spent a lot of time checking various ones. Finally got it from below. Probably lost about 4 minutes there. 8 was fine. 9 I followed bare rock a bit too long and a bit too far right. Saw the powerline and then bounced back. Again saw the flag before the feature. 10 ok on compass, seeing the bare rock opening up and the flag long before I got there. 11, 12 fine, except tired and getting hung up a lot in vines. 13 and F fine, except a stream of runners going by.

Tired and sore. No appreciable additional harm done. Seems unlikely that I will be doing any more orienteering in the next month or so. Next job is to try to get healed enough to run in Germany.

C • Ack! 10

Middle - Brown - Splits

Brown course for US Long. Having a bit of a tough time. Left trail too soon to 1, then got on the wrong side of a patch of green and fell in a hole up to my knee. Otherwise ok. Wet and muddy to 2, then a little low and has to go back and up to 3, which seemed to be in the wrong place. 4 ok, going left and through the campgrounds. 5 I was headed right way, saw the bag and headed in, but then lost it and had to hunt a bit. Lots of trouble on the way to 6. Stuck on a slippery bank for a while crossing stream, tripping over vines, caught in briars and fell in another hole. Then control was badly misplaced, too far from river, not on a slope, and in white instead of green. But otherwise ok. Hamstring popped again just as I was punching. So pretty sore but thought I could walk. Long way to 7, seeing many more reentrants than mapped. Then thought I was right on for 8, but couldn't find it. Looked for a while, getting more and more sore, then just headed in, picking up 10 and 11 on the way in.

Map

Event: US Individual Championships (Sprint/Middle/Long/Trail)
 

Hamstrings, modified for lack of a ball, did what I could on the edge of the bed.

US Sprint Champs, course 3. A bit anxious about how my leg would hold up. I wore compression tights, which were pretty hot but made me feel more secure. Also wore some sunscreen, perhaps not the best plan. A title slow out of the start, but then moving well 2-4. I wasn't sure about the crossable wall near 5, so I went around. Felt a little slow going up to 6, but still ok to 9. Left 9 going west and around the little square, for maybe another 5 or 10 seconds lost, but correctly saw the trap at 10 and went around. Slow going into the spectator controls to plan the leg around and went left. About that time sweat and sunscreen was dripping into my left eye, and I was having increasing trouble seeing the map. Missed a turn I wanted to make on the way to 13, but not much lost, as I could continue straight for a while. Then an inferior route to 14, not able to see the map well and going downstairs between buildings instead of around to the right, maybe 15 seconds. 15 ok despite poor vision, but missed a turn leaving there and ended up going past 14 again for about a minute loss. Then ok the rest of the way, with my vision calming down as I got under the trees the last few legs and stopped sweating so much. Remarkably enough I had the fastest split on Brown for the finish chute, although I didn't think I was going particularly fast. I need to practice punching at speed. I had to take 2 and 3 jabs at several of the control boxes. Another difficulty associated with oxygen debt.

Sprint - Brown - Splits

Hamstring set.

And then off to get a massage from the lovely Heather.

Otherwise a rest day, or as restful as a day with this much traveling can be. On to GA.

Hamstring series

Session with my oly lifting coach. A lot of mobility work, then into the weight room.
Extensive warmup, then back squats, front squats (which are getting much better), overhead squats(a very long term project), the. Quite a bit of work on power snatches. Pretty good progress. Very tiring, though.

Ali's hamstring series. Start somewhere.

Pretty tough workout today. 4 rounds - each round 5 clean and jerk, then 3X 5 ring rows, 10 pushups, 15 squats. Total time for all that 24:27. Used 65 for the C&J. Could certainly have jerked a lot more, but the cleans were very tough on my knees. Hard for me to get my weight far enough back to protect them.
Not as hard as what my cousin Matt did, though - ran from the house here and there ending up at crossfit. Checked the mileage on gmap-pedometer. 17.5. Not something I would try these days.