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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Charlie

In the 7 days ending May 17, 2016:

activity # timemileskm+m
  Gym4 3:45:00
  Hike2 2:36:16 9.74(16:02) 15.68(9:58) 283
  cycling2 2:30:27 32.34(4:39) 52.05(2:53) 564
  Orienteering3 2:17:33 7.97(17:15) 12.83(10:43) 46410 /14c71%
  Rowing Machine1 9:33 1.24(7:41) 2.0(4:47)
  Total12 11:18:49 51.3 82.56 131110 /14c71%
  [1-5]12 10:58:36
averages - sleep:6.4 weight:162.1lbs

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Tuesday May 17, 2016 #

6 AM

Gym 1:00:00 [1]
slept:5.5 weight:162.2lbs

working out with Eric. Gradual improvement, but a glacially slow process.
5 PM

Orienteering 18:28 intensity: (1:43 @0) + (6 @1) + (19 @2) + (5:09 @3) + (9:32 @4) + (1:39 @5) 1.98 km (9:20 / km) +69m 7:57 / km
ahr:148 max:175

The shorter of Phil's two sprint courses at Mt Tom. Nice group: Phil, Ken, George and two friends of Phil's.
6 PM

Orienteering 29:27 intensity: (2:23 @0) + (1 @1) + (57 @2) + (5:14 @3) + (15:34 @4) + (5:18 @5) 2.88 km (10:13 / km) +98m 8:44 / km
ahr:151 max:175

After a short break, the longer sprint. This included some time putting streamers back up at 1 and 4. 6 was a forked control, and I took the R fork, consistent with my skip of 7, since this was a sprint designed under billygoat rules. My skip of 7 was apparently a better choice than Phil's 9. He was even with me at 4, and a fair bit ahead at 6, but I finished in front of him.

Then a post-training social hour with the group at the Northampton Brewery and home rather late.

Monday May 16, 2016 #

5 AM

Gym 1:00:00 [1]
slept:5.0 weight:162lbs

Rhonda's morning class.
3 PM

Rowing Machine 9:33 [3] 2.0 km (4:47 / km)

Taking it slow and easy. Mostly averaging 22SPM, and not pulling hard. The back held up fine, but it feels vulnerable, like going any faster would put it at risk. It is generally feeling better than since Feb 1, but still really weak.

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.

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