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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Charlie

In the 7 days ending Mar 26, 2016:

activity # timemileskm+m
  Orienteering2 1:31:09 5.68(16:03) 9.14(9:58) 23213 /17c76%
  PT exercises1 1:00:00
  Gym1 1:00:00
  Running1 15:42 1.33(11:48) 2.14(7:20) 97
  Other1 10
  Total6 3:47:01 7.01 11.28 32913 /17c76%
  [1-5]6 3:42:13
averages - sleep:6.3 weight:166.2lbs

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Saturday Mar 26, 2016 #

10 AM

Orienteering race 1:11:28 intensity: (3:18 @0) + (50 @1) + (16:13 @2) + (37:35 @3) + (12:10 @4) + (1:22 @5) *** 6.21 km (11:30 / km) +168m 10:08 / km
ahr:135 max:173 spiked:13/17c slept:6.75 weight:164.4lbs shoes: 2014 icebugs

Red course at Stratton Brook, nominally 4.8 K. Pretty good in the early going. On trails to 1, then mostly thought the woods to 2, 3 and 4, hitting them pretty well, but slow through the scraggly pines. 4 was fine, trail much of the way. Then I was reluctant to cross the stream since it was so cold, so ran all the way around to the bridge N of 11, then mostly trails to 5. Fine to 6, 7 and 8. Passed Bob Massaro near 8, haven't seen him in a few years. Might have been faster to stay on trails to 9, but instead I went more or less due E before picking up a trail. Then ended up not picking up the big N-S trail going to 10, but coming to it down the reentrant, and then talking too much to Gail and Rhonda who were there, I took the small trail around to the right, not realizing I wasn't on the larger trail. So a loss of a few minutes there. Once I ran in a big circle I was ok, and got 11 fine. Overran 12 because I was tired and not concentrating, thought I was passing the small trail but I was already up at the larger one above the control.. Another three minutes lost there. 13 was fine, but I was really losing speed and pretty tied up. 14 was fine, and 15 was pretty good, heading up the spur for a bit, then across the reentrant and after a hesitation realizing I needed to be closer to the young pines. 16 was not so good. Slow getting there, and then thought the depression the flag was in was too big and must be the larger one to the SW. So another minute or two. Then got off line going to 17 in the thick woods and drifted to where I could see the building near the entrance.

Nice to be out. Thanks to George and Lyn. Had a very enjoyable visit with Peter & Gail afterwards.

Map and Route:


Friday Mar 25, 2016 #

3 PM

Note
slept:6.0 weight:166.2lbs

about 45 minutes of what seemed like gentle laurel wrangling, but the right side stiffened up anyway, so trudged back home to roll and stretch it.

Thursday Mar 24, 2016 #

6 AM

PT exercises 1:00:00 [1]
slept:7.0 weight:166.2lbs

Weekly session with Eric. Still mostly stretching and band work. Interesting to see the imbalances.

Wednesday Mar 23, 2016 #

5 AM

Gym 1:00:00 [1]
slept:5.5 weight:167.2lbs

Rhonda's morning class. Intractable knot in left hip made the whole experience rather difficult. Rolled it for a good long time after the class.

Tuesday Mar 22, 2016 #

2 PM

Running 15:42 intensity: (1:21 @0) + (9 @1) + (4 @2) + (4:06 @3) + (9:45 @4) + (17 @5) 2.14 km (7:20 / km) +97m 5:59 / km
ahr:147 max:163 slept:8.0 weight:167lbs shoes: 2011 NB MT840

one dog loop. Thought I might do two, but this was pretty demanding, so I decided that one was enough, Breathing hard the whole way. Disconcerting, but perhaps inevitable given the recent history. Garmin was suffering from a bit of jet lag and missed the start by a couple hundred meters.

Posted my maps from the weekend this morning on the appropriate log entries.
4 PM

Note

tried 30 seconds on the rower. Still quite uncomfortable.

Monday Mar 21, 2016 #

Note
slept:2.0

Long travel day, happy to be home again. A very nice visit with Kathy and grandkids, and with CA friends.

After the orienteering, I'm feeling a bit more optimistic about getting back to running.
4 PM

Other 10 [3]

4 full hang ring pullups. Seemed hard.

Sunday Mar 20, 2016 #

9 AM

Orienteering race (Sprint) 19:41 intensity: (9 @0) + (14 @1) + (1 @2) + (5:12 @3) + (10:46 @4) + (3:19 @5) 2.93 km (6:43 / km) +64m 6:04 / km
ahr:149 max:174 slept:8.5 shoes: 2012 MT101 Black

Brown Sprint at US Champs at Mills College. Nice place, and a nice day before rains came in in the afternoon. A reasonably good performance, running a good part of it, conservatively. Ended up 3rd M65 behind the amazing Dennis and Walter. Generally a success, I would say.



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