Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Charlie

In the 7 days ending Mar 25, 2013:

	activity	#	time	miles		km		+m				load
	Orienteering	2	2:52:15	9.33	(18:28)	15.01	(11:29)	354	10 /	11c	90%	403.7
	Hike	3	2:51:31	10.07	(17:02)	16.21	(10:35)	487				325.5
	Gym	2	1:30:00									270.0
	cycling	1	45:00	9.1	(4:57)	14.65	(3:04)					135.0
	Running	1	44:00	4.0	(11:00)	6.44	(6:50)					132.0
	PT exercises	1	14:00									42.0
	Total	10	8:56:46	32.5		52.3		841	10 /	11c	90%	1308.2
	[1-5]	10	8:28:24
averages - sleep:6.8 weight:161.6lbs

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Monday Mar 25, 2013 #

7 AM

Gym 45:00 [3]
slept:6.5 weight:161lbs shoes: gel kayanos - old

A relaxed pace, and I used low weights, but the workout today was a bit too much on the shoulder, and I am just going to have to back off on anything shoulder related for the time. Too much pain and inflammation in the shoulder and triceps. I was doing so well for a while, but things are out of hand right now.

12 PM

Hike 1:03:40 4.37 mi (14:34 / mi) +241m 12:26 / mi
ahr:110 max:151 shoes: gel kayanos - old

Around the neighborhood with Rhonda, same as yesterday. A little faster today. In fact, perhaps a PR. My knee is pretty cranky with this sort of thing, although it seems to loosen up after a while.

Sunday Mar 24, 2013 #

8 AM

Note

My first lesson with my new Italian tutor, Aldo. Quite a nice gentleman, about my age, comes from Catania in Sicily. He has lived here about 15 years. Served me some very nice espresso and a biscotto. Very civilized. Then off to Gay City.

10 AM

Orienteering 28:09 *** 2.45 km (11:30 / km) +36m 10:43 / km
ahr:133 max:161 spiked:10/11c slept:7.25 weight:161.2lbs shoes: 2011 icebugs

Bearings exercise at Gay City, part of Junior training camp. Very nice job by Clint, on the heels of equally nice exercises from Becky yesterday. Pretty lucky to get to take part in all this fine training.

Orienteering 28:58 2.72 km (10:39 / km) +43m 9:52 / km
ahr:129 max:145 shoes: 2011 icebugs

Intermediate course I1 from the training camp. Starting to get cold feet and a tired leg from the snow. Very nice course, lovely terrain, if a bit snowy.

Orienteering 25:48 2.12 km (12:11 / km) +34m 11:17 / km
ahr:121 max:149 shoes: 2011 icebugs

Course A2, a contours exercise on a map with the trails and many of the rock features removed. Of course, the terrain is getting more familiar by now (and familiar anyway for all the times I have been to Gay City. Cut it short as I was getting tired and cold in the feet, and it was getting to be time to come home. Very nice.

3 PM

Hike 1:09:51 4.35 mi (16:03 / mi) +246m 13:39 / mi
ahr:114 max:145 shoes: gel kayanos - old

After a bit too much lunch and some laying around, a hike around the neighborhood with Rhonda. Not as vigorous as some, held back by a tight hamstring and a bit of a tender knee. A good day's workout, I think.

Saturday Mar 23, 2013 #

Event: Junior Training Camp

10 AM

Orienteering 30:40 2.83 km (10:50 / km) +72m 9:37 / km
ahr:127 max:147 slept:7.0 weight:160.4lbs shoes: 2011 icebugs

Junior training camp, contours course. Map with most of the trails and rock features removed. Nice to be back in woods without snow. This early in the year, the pink ribbons were easy to see. Navigation fine, deadly slow.

Orienteering 58:40 4.89 km (12:00 / km) +169m 10:14 / km
ahr:130 max:153 shoes: 2011 icebugs

And then the route choice course. Saw Giacomo a few times; and saw a lot of Alex J shadowing Anna Breton. Stopped a few times to re-tighten my neoprene strap on my thigh. It keeps slipping down. Leg was pretty sore after, and I was really tired on the ride home. Had to lay on the couch for a bit.

Friday Mar 22, 2013 #

7 AM

Gym 45:00 [3]
slept:7.25 weight:161lbs shoes: gel kayanos - old

warm up was 200M run, 200 M row, 400M run, 400 M row, 800 M run, then a bunch of squats and stuff all for a warm-up. Then 3X5 Front squats and 3X5 dead lifts. Not too strenuous. No harm done. My back was really stiff when I got up this morning, but better after crossfit.

Our crossfit friend Nicole is moving to New Haven, will be looking at crossfit gyms there. Perhaps a new pal for Becks?

1 PM

Note

I went to an Italian class today to try it out. Turns out it was a bit too easy for me, but la professoressa has a more advanced one I will try next time it meets, in about a week and a half. I am hoping to be more conversational by the time WMOC rolls around.

5 PM

cycling (spinning bike) 45:00 [3] 9.1 mi (4:57 / mi)
shoes: 2011 gel kayano

With Isabel and Rhonda in the gym. Getting a bit frustrated about the lack of suitable road training weather. Leaving for Albania in just 4 weeks.

Thursday Mar 21, 2013 #

8 AM

PT exercises 14:00 [3]
slept:7.5 weight:161lbs

The Rick Stebbins back exercises I was doing last summer. These are so good for me, it is a shame I don't do them very often. Just one round of them took some of the strain off my low back that has been bugging me the last 3 days.

9 AM

Hike 38:00 [3] 1.35 mi (28:09 / mi)

Dog walk with Sassy in about 5" of snow, in boots. Snowshoes would have been fine, as I was sinking in, but this was ok, too. A bit of work, both for me and the dog.

Flushed a nice fat grouse along the path. Very fine.

Wednesday Mar 20, 2013 #

9 AM

Running 44:00 [3] 4.0 mi (11:00 / mi)
slept:6.25 weight:163.4lbs shoes: 2012 Hoka Stinsons

With Rhonda from Pleasant Valley, 23 out, 21 back. Nursing a sore lower back, left side, for the second day. Not sure where it came from, maybe from putting the chains on the truck, maybe from running both Sunday and Monday. Hammy better today, basically not bugging me the first three miles, and tolerable the fourth.

I'll get a massage later today, which will do me a lot of good.

Tuesday Mar 19, 2013 #

Note
slept:5.75 weight:163.4lbs (rest day)

Snow to deal with, conference calls, no time (or energy) for much activity today.

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