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Training Log Archive: Charlie

In the 7 days ending May 27, 2012:

activity # timemileskm+m
  Orienteering5 3:01:26 9.95(18:14) 16.02(11:19) 55936 /44c81%
  Gym3 2:50:00
  Running1 1:04:40 5.22(12:23) 8.4(7:42) 83
  Rowing Machine1 9:30 1.32(7:12) 2.13(4:28)
  Total10 7:05:36 16.5 26.55 64236 /44c81%
  [1-5]10 7:04:16
averages - sleep:7.4 weight:161.9lbs

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Sunday May 27, 2012 #

8 AM

Orienteering race 25:34 intensity: (22 @0) + (32 @1) + (8:25 @2) + (11:59 @3) + (4:05 @4) + (11 @5) *** 2.67 km (9:35 / km) +44m 8:51 / km
ahr:134 max:168 spiked:8/14c slept:8.0 weight:161lbs shoes: 2012 MT101 Green

Short Sprint at Cemetery Hill, course set by Ali. A fine day and a fine course. Lots of mistakes! Overran #1 and had to come back for it, then missed #6, tucked down in a ditch, by being a bit too far L. Only way to find it was by getting the bushes right. Ran right by 7, thinking it was on a concrete slab and not a rock, so obviously not mine. Oops! Then got in a big thicket between 9 and 10, worst error of all, losing about 1:30 trying to extricate myself. Fumbled 11 at the end, and a little wandering at 12. Lucky to do as well as I did, but a fun race, and a good public service as I woke up most of the controls.

My route. Click hide routes to see the blank map.
12 PM

Orienteering 1:01:56 intensity: (35 @0) + (35 @1) + (25:57 @2) + (32:59 @3) + (1:50 @4) *** 4.63 km (13:23 / km) +256m 10:29 / km
ahr:131 max:158 spiked:10/10c shoes: 2012 MT101 Green

A few minor hesitations, but basically found them all without incident. Elina and Anna Breton zipped by me around #10. I would have put up more resistance if I had any idea they would end up 1st and 2nd. Pretty tired after this, and no interest in going out for another loop. Excellent course by Phil and a fine day. Various ailments less painful today than yesterday. Who knows?

My route. Click hide routes to see the blank map.

Saturday May 26, 2012 #

10 AM

Orienteering race 38:14 intensity: (11 @0) + (57 @1) + (7:08 @2) + (20:24 @3) + (9:34 @4) 2.1 mi (18:13 / mi) +130m 15:17 / mi
ahr:138 max:161 slept:8.0 weight:161.5lbs shoes: 2012 MT101 Green

Western MA 5 Day, Event 1. Brown X.

Generally went ok, about 1.5 min lost at 4, another minute at 7, then a complete disaster at 9. I was one reentrant over, and didn't think hard enough to realize the stream in that reentrant was a clue, so wandered for apparently about 8.5 minutes before remembering to check the stream. Ended up 2nd on Brown X, 30 seconds or so behind Jim H.

My route. To see the map without the route, click hide route choices when the map is open.
1 PM

Orienteering race 38:59 intensity: (23 @1) + (11:16 @2) + (24:36 @3) + (2:44 @4) *** 1.77 mi (22:01 / mi) +118m 18:15 / mi
ahr:133 max:160 spiked:8/10c shoes: 2012 MT101 Green

A bit better work. Off to a bad start and a 3-4 minute error on #1. Just didn't go far enough and got confused. Then a small bobble on 3 where I caught the trail and panicked for a bit. After that I settled down. Trail routes might have been better a few times, particularly on #9, but kept moving and no real problems.

my route. For some reason, sometimes DOMA won't let me add the blank map (as this time). It let me add them for the other two courses. ??
5 PM

Orienteering race 16:43 intensity: (11 @0) + (5 @1) + (42 @2) + (12:58 @3) + (2:32 @4) + (15 @5) *** 1.55 mi (10:47 / mi) +11m 10:33 / mi
ahr:139 max:169 spiked:10/10c shoes: 2012 MT101 Green

Short Sprint on UMass campus. Very fine. No problems with navigation. That's just as fast as I can go these days. Possibly could have saved a few seconds going L instead of R on the way to 6, but otherwise I think my routes were fine.

My route. click hide routes in DOMA to show the blank map.

Tired and sore feet by the end of the day. Having a fair amount of trouble with R adductor. Perhaps it is being compromised by being wrapped up so tight to hold my hamstring together. Always something.

Friday May 25, 2012 #

8 AM

Running 1:04:40 intensity: (1 @0) + (23 @1) + (49:06 @2) + (11:59 @3) + (3:11 @4) 5.22 mi (12:23 / mi) +83m 11:48 / mi
ahr:125 max:158 slept:7.5 weight:163.5lbs shoes: 2011 NB MT840

super slow jog at McLean with Rhonda. Trying not to aggravate my knee, or to wear myself out before the weekend's O-races. Seems ok.

Thursday May 24, 2012 #

5 PM

Gym 40:00 [3]
slept:7.0 weight:163.5lbs shoes: 2011 NB MT840

Knee sore, not pushing it. Workout was four rounds of four exercises, one minute each, with a 1 minute rest in between. Various ailments had me modifying. Ended up with rowing, KB swings, renegade rows (pushups on dumbbells, lifting each dumbbell after each pushup) and knees to elbows, except switched that to situps after one round because my lat is still a bit tender.

Wednesday May 23, 2012 #

8 AM

Rowing Machine 9:30 [3] 2.13 km (4:28 / km)
slept:7.5 shoes: 2012 merrell trail glove

Started out to do 5K, but the phone rang, and then, distracted, didn't go back to it.
11 AM

Gym 1:40:00 [3]
weight:162lbs shoes: VS Oly shoes

lifting training in Greenwich. Knees sore, so staying away from acceleration stuff - the usual stretching and core work, then working on dead lifts, overhead squats and split jerks. There are a lot of things to get right to improve form, and I am making a bit of progress. Finally starting to get a little lower on the OHS, meaning there is a bit more back flexibility.

Tuesday May 22, 2012 #

9 AM

Gym 30:00 [3]
slept:6.5 weight:161.5lbs shoes: 2011 NB MT840

Big class, some warm up, then 3 rounds of 15 wall ball, 7 burpees, then 1 minute rest, then 3 rounds of 16 KB swings, 16 pushups. When I was done my chest was sore and my arms were like jelly. KB swings are not hard for me, but they sap my forearms for doing anything else. Doing the pushups after all the other exercises was really hard. The whole thing only took 9 minutes, but killer. Wall ball didn't bother my knee at all (or I would have stopped - I want to get serious about letting it heal).

Monday May 21, 2012 #

Note
slept:7.5 weight:160.5lbs (rest day)

accumulation of tired and sore. Kicking back for a day. Try to recover.

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