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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Charlie

In the 7 days ending May 15, 2016:

activity # timemileskm+m
  cycling4 4:47:41 61.82(4:39) 99.48(2:54) 1164
  Hike2 2:36:16 9.74(16:02) 15.68(9:58) 283
  Gym2 1:45:00
  Orienteering1 1:29:38 4.95(18:06) 7.97(11:15) 29710 /14c71%
  PT exercises1 1:00:00
  Other1 20
  Total10 11:38:55 76.51 123.13 174410 /14c71%
  [1-5]10 11:13:12
averages - sleep:7.1 weight:162.1lbs

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Sunday May 15, 2016 #

7 AM

Note

AOWN: Close call on the dog walk this morning. A rather large porcupine was on the trail and skedaddled up a tree (or maybe the operative phrase is meandered). I'm sure he was going pretty fast for a porcupine, but it wasn't all that fast. Sassy was pretty exercised, but somehow I talked her out of grabbing it. Maybe she remembers the time she did that before, somewhere around 2010. Not a pretty sight.
10 AM

Orienteering race 1:29:38 intensity: (9:06 @2) + (13:43 @3) + (22:19 @4) + (44:30 @5) *** 7.97 km (11:15 / km) +297m 9:29 / km
ahr:164 max:229 spiked:10/14c slept:8.0 weight:162lbs shoes: 2014 icebugs



Sessions Woods Red course. This was a test, to see if I could jog through a course and come out none the worse for wear. Not speedy, or particularly graceful, but passed the test in that I jogged a fair amount and didn't feel any worse for it. So I consider myself eligible to sign up for the team trials races in 3 weeks.

Rhonda asked how long it would take me and I told her 1:45 if I walked, or 2:00 if I ran, so I did a fair amount better than that, and really 90 minutes was the threshold as far as considering I did ok.

A fair amount of difficulty finding 1. Seems I passed right by it in the young pine thicket, then got into the wrong gully. 2, 3 easy. Took the left route to 4. hesitated a bit before going past the big cliff to the marsh beyond. Cut off the trail too soon for 5 and went R instead of L at first.

Sucked off by an earlier cliff on the way to 6 and had to correct. No more substantial mistakes after that, just got a little off to the R on the way to 8 and again on the way to 12.
12 PM

Note

More AOWN: This is quite a good year for foxes, and there was a pretty healthy, well-fed looking one in the driveway when we got home, and then he ambled across the side field.

Saturday May 14, 2016 #

10 AM

Hike 1:56:16 intensity: (9:59 @0) + (1:20:24 @1) + (25:14 @2) + (39 @3) 7.14 mi (16:17 / mi) +283m 14:30 / mi
ahr:99 max:132

With Rhonda, from PV, and then up the road through People's State Forest for a ways.

Friday May 13, 2016 #

3 PM

Hike 40:00 [3] 2.6 mi (15:23 / mi)
slept:7.0 weight:162.6lbs

Walk around the neighborhood, but I wasn't feeling it. Stopped to chat for a minute or two with our new neighbor Kaya, then I was getting some hot spots under my heels, so decided to cut it short, and then the rain picked up, so I ended up cutting through the woods and home.

Thursday May 12, 2016 #

6 AM

Gym 1:00:00 [1]
slept:6.5 weight:161.4lbs

Mostly stretching, core and balance, with Eric
10 AM

cycling 1:32:26 intensity: (4:45 @0) + (8:08 @1) + (21:44 @2) + (27:44 @3) + (16:56 @4) + (13:09 @5) 20.04 mi (4:37 / mi) +341m 4:23 / mi
ahr:139 max:232

With Rhonda and Lindsay from PV. Beautiful day, but otherwise this didn't go so well. My left triceps was pretty sore from about 10 miles on, and my back started to get sore at about 15, so felt like I was limping back.

While we were on our way out a squirrel ran across right in front of Rhonda's wheel. If you got one of those guys in your spokes it could lead to a Swampfox type launch. Dangerous animals, squirrels.

Wednesday May 11, 2016 #

5 AM

Gym 45:00 [1]
slept:6.5 weight:162.4lbs

Rhonda's morning class, Jackie and Laurann in attendance. I am in good enough recovery now that this is helpful, but not so good that I walked out there feeling limber. Much better on the way back.
11 AM

cycling 58:01 intensity: (1:23 @0) + (4:59 @1) + (31:15 @2) + (9:59 @3) + (2:27 @4) + (7:58 @5) 12.3 mi (4:43 / mi) +223m 4:28 / mi
ahr:134 max:237

From PV with Rhonda. She was nice enough to listen to me practicing my presentation for today's Italian class. It was useful. Also probably pretty strange-sounding when we passed a lady who was also riding.

Tuesday May 10, 2016 #

6 AM

PT exercises 1:00:00 [1]
slept:6.5 weight:162.2lbs

Working out with Eric. This I think is pretty much the best I have been since the acute incident at the beginning of February.

Other 20 [3]

10 ring pullups, on the way back into the house.
2 PM

cycling 49:57 intensity: (4:59 @0) + (3:14 @1) + (15:52 @2) + (13:41 @3) + (5:42 @4) + (6:29 @5) 11.38 mi (4:23 / mi) +310m 4:03 / mi
ahr:142 max:254

A short jaunt with Zack, who didn't have much time. We made a deal with Rhonda to pick us up in Pleasant Valley.

Monday May 9, 2016 #

1 PM

cycling 1:27:17 intensity: (4:37 @0) + (20:22 @1) + (45:42 @2) + (11:33 @3) + (5:03 @4) 18.09 mi (4:49 / mi) +290m 4:36 / mi
ahr:119 max:156 slept:8.0 weight:162.2lbs

Nice day, from PV part way up Sandy Brook with Rhonda.

One day after the Billygoat I am feeling pretty good. I was a bit stiff this morning, but some rolling and a little hot tub ironed it out, and I felt pretty fine. Not particularly tired, and not particularly sore. So that is pretty positive.

On another injury front, I hurt my left knee doing weighted lunges back in my crossfit days in 2011, and it persisted and persisted. Not disabling, but damned annoying, pain right at the top of the kneecap on going downstairs, downhill, running, etc. In the last several months I've done a lot of work on my quads, rolling and stretching, and of course virtually no running, and between those, it seems to have gotten pretty much completely better. Nice to have something positive like that.

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