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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Charlie

In the 7 days ending Apr 19, 2015:

activity # timemileskm+m
  Orienteering1 3:04:06 9.6(19:10) 15.46(11:55) 50821 /24c87%
  cycling2 1:32:48 22.0(4:13) 35.41(2:37) 168
  Gym3 45:10
  Hike1 38:00 2.0(19:00) 3.22(11:48)
  Running1 27:17 2.61(10:28) 4.2(6:30) 87
  Total8 6:27:21 36.21 58.28 76321 /24c87%
  [1-5]8 6:24:29
averages - sleep:7 weight:163.9lbs

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Sunday Apr 19, 2015 #

10 AM

Orienteering 3:04:06 intensity: (10 @0) + (9 @1) + (40:20 @2) + (1:38:08 @3) + (39:29 @4) + (5:50 @5) *** 15.46 km (11:55 / km) +508m 10:14 / km
ahr:138 max:177 spiked:21/24c slept:6.5 weight:164.8lbs shoes: 2014 icebugs

Billygoat! More later.

Tried to post the map, but got this DOMA fail message "You don't have permission to access /doma/edit_map.php on this server." I'll try again later. Not sure what it means.

37th annual, my 31st time participating. 1 miss in the last 32 years, when I was in CA (1993). Two OTs, 1984 (my first) and 2005 (the infamous Norwottuck event), One DNF (2013, back badly in spasm, didn't even find #1). 28th shirt. This one went pretty well. Back quite sore and stiff pretty much all the way, but kept moving. Had to hunt a bit for 6 (maybe 3 min) and for 15 (2 min). Not the most effective skip, I think (10). Squandered whatever advantage it might have implied by getting hung up and bloodied in the deadfall dump along the trail route from 9-11.

Saw a lot of Sharon, Sam, Jim H, Rich N, Francis H, Valeriy, Dave L at different times. Also by myself for long stretches, going to 3, 11, 12, 13, 14, 15, 22, 23 - F. Having skipped relatively early, I was disappointed to see them when I was leaving 14 and to get behind them when I missed 15 to the left. Got a bit ahead, but having to go to both 18 and 22, I fell well behind most of them. Hit the road after 22 and was surprised to see Francis. I was jogging and trying to catch up to him, but then realized I could walk faster and got by him. We cut up across from the trail to 1, aiming to just cut off a section and get back on the road, but I was a bit left and went straight for 23 instead. Saw Sharon and Phil heading from 24-25 when I was still going for 23, too late to catch them.

Not too beat up, but very stiff, very tired. Sat in the car for a while trying to motivate myself to go get more water.

It works out well to set goals for this sort of thing after the fact, and I find that I met all my goals:
1. Find the first control!
2. Get a shirt.
3. No serious injuries
4. Torque my back enough to have something to show the orthopedic doc at my Monday appointment.
5. Beat my age in placement.

Very nice visit with J-J and Jeff, dinner at Ratlum Sat and Sun, and a pleasant ride down and back. Glad I didn't have to drive any, especially on the way back.

Map: Part 1 and Part 2 .

Saturday Apr 18, 2015 #

11 AM

slept:7.0 weight:164.4lbs

An hour or so of gentle laurel wrangling. There is some satisfaction in it, but generally speaking it is unlikely that anyone else would be able to discern any progress. Anyway, the dog was happy to come along.

Gym 10 [3]

5 pullups on the rings. I have been completely laying off this, and pretty much anything else that strenuous, on the theory that doing these in cold weather was inviting injury. Nice and warm today, though. No point in overdoing it. I can overdo it some other time.
2 PM

cycling 38:23 intensity: (2:42 @0) + (6:35 @1) + (25:35 @2) + (3:00 @3) + (31 @4) 8.64 mi (4:27 / mi) +63m 4:21 / mi
ahr:116 max:146

with Rhonda, around the river road from PV.

Friday Apr 17, 2015 #

slept:6.0 weight:163lbs

a little limber activity, a little hiking, but mostly just tired today, and a good day not to work too hard with BG coming up soon.

Thursday Apr 16, 2015 #

3 PM

cycling 54:25 intensity: (47 @1) + (12:57 @2) + (29:28 @3) + (9:17 @4) + (1:56 @5) 13.37 mi (4:04 / mi) +105m 3:58 / mi
ahr:137 max:164 slept:6.0 weight:163.6lbs

First ride of the season, from PV. That was hard. Very nice, but last two miles my back was aching on the left. Lots of work to do, but really good to get out!
8 PM

Gym (limber) 20:00 [3]

Wednesday Apr 15, 2015 #


Trial is over, and heading home. It went really well. I was on the stand for two hours Monday, and 7 hours on Tuesday! Very successful, though. There is nothing quite like being well prepared and having good facts to work with. Also, the attorneys on my side were extremely well organized, so while it was a long time on the stand, the testimony flowed really well. Cross examination can be a difficult experience, but I was well enough prepared that it went just fine. Closing arguments were this morning, only took about an hour for both sides combined. The judge was excellent, very engaged, good command of the testimony. Some complex subject matter, but she really got it. Overall, a very satisfactory experience, and a person could do much worse than spending several days in Madison. Very nice place.

Tuesday Apr 14, 2015 #

12 PM

Running 27:17 intensity: (7 @1) + (3:35 @2) + (2:44 @3) + (14:15 @4) + (6:36 @5) 4.2 km (6:30 / km) +87m 5:53 / km
ahr:158 max:228 slept:8.0 shoes: 2014 Hoka Stinsons

Long day on the stand, but the judge took a long lunch and I took advantage by zipping back to the hotel, going for a run down around the campus and by the lake. Beautiful spring weather.
9 PM

Gym (Limber) 25:00 [3]

Finished my testimony, dinner with the attorneys. Trial went very well. Attorneys deliver closing arguments in the morning and I head home.

Monday Apr 13, 2015 #

6 PM

Hike 38:00 [3] 2.0 mi (19:00 / mi)
slept:8.5 shoes: 2014 Hoka Stinsons

Short walk over to Memorial Terrace at UW, nice scenery by the lake, lots of kids out enjoying spring weather.

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