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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Charlie

In the 7 days ending Apr 22, 2017:

activity # timemileskm+m
  cycling2 1:39:44 21.96(4:33) 35.33(2:49) 522
  Orienteering1 56:36 2.56(22:07) 4.12(13:44) 78
  Gym1 35:00
  Hike1 17:50 1.04(17:07) 1.68(10:38) 134
  Total5 3:29:10 25.56 41.13 734
  [1-5]5 3:17:23
averages - sleep:6.8 weight:167.1lbs

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Saturday Apr 22, 2017 #

8 AM

Hike 17:50 intensity: (2:15 @0) + (2:58 @1) + (10:19 @2) + (2:18 @3) 1.04 mi (17:07 / mi) +134m 12:14 / mi
ahr:116 max:137 shoes: 2014 icebugs

to the start. Glad it was shorter than advertised, as I don't think I would have made my start time.
9 AM

Orienteering race 56:36 intensity: (3:56 @0) + (20 @1) + (20:48 @2) + (22:09 @3) + (8:41 @4) + (42 @5) 4.12 km (13:44 / km) +78m 12:33 / km
ahr:134 max:165 slept:6.0 weight:167lbs shoes: 2014 icebugs

Brown course at West Point. Not too bad. Very slow and gingerly on the rocks, of which there are plenty. My back was quite good, although I wasn't really pushing it. I think 1st in M70 on the day, behind a couple of M65s. Maybe 7 or so minutes of errors. Got to #6 before #4, for about a 2 min miss, then another two on 7, off just a bit to the N, then tried to go straight to 8, and another 2 min gone. Finally dropped a minute or two hesitating on the way to #11.

Map and route

Friday Apr 21, 2017 #

slept:7.0 weight:168.2lbs (rest day)

Busy day. Back is pretty good, though.

Thursday Apr 20, 2017 #

8 AM

Gym 35:00 [1]
slept:7.25 weight:167.4lbs

Brief workout in the gym with Rhonda and Lindsay. They kept going but I had to cut it short because of a conference call.

A little warmup on the rower, just 600 M, some stretching, and then 6x10 DLs with 70 lbs, and 3x10 goblet squats, 25 lb, interspersed with some rowing, pushups, this and that.

My back is really doing well, better it seems than since I hurt it in Feb 2016. The leg is still tender, but much improved as compared to the last 3-4 days.
2 PM

cycling 1:02:05 intensity: (4:14 @0) + (15:58 @1) + (28:02 @2) + (8:03 @3) + (5:48 @4) 13.32 mi (4:40 / mi) +352m 4:18 / mi
ahr:119 max:151

Little jaunt around W Simsbury. I would say it went better than I might have expected. Turning a little corner maybe.

Wednesday Apr 19, 2017 #

slept:6.5 weight:168.6lbs (rest day)

Third straight day with a leg too sore for any of the usual kinds of exercise. I might have tried a bike ride, but it's pretty cold and windy, so better not to. A few dog loops today, but feeling pretty gingerly about it.

Monday Apr 17, 2017 #

slept:7.0 weight:166.2lbs (rest day)

R leg much too sore to do much of anything. Certainly not the bike, certainly not the rower, certainly not running. Maybe a bit of walking.

Sunday Apr 16, 2017 #


Certainly an eventful day. The scary part (and I should start with "He's OK"). Zack had a pretty serious motorcycle accident, trying to pass a car on rte 63 in Goshen that decided to pass the driver in front without looking to see who was coming from behind. Zack ended up crashing, sliding into the guardrail. I'm sure it was dramatic to see. After the cops and the ambulance visit (he declined transport) I went out to get him with the truck and trailer. His motorcycle jacket did its job. It was shredded in the shoulder and the back, but he wasn't. Also fine work from his full face helmet that is pretty well sanded down on the right side, but maintained its integrity (and more importantly his).

He was on his new bike of 2 days, and the structure of it and the fairing in particular saved him some really serious injury, The crash bars saved his leg, fairing saved his hand.

So the upshot is a young man a bit more cautious, with three patches of road rash none bigger than a half dollar and a rather painfully sprained thumb, but nothing worse. The bike is perhaps totaled. Not such a bad result..

And then we got home in time for Easter dinner, very pleasant visit from PG and Gail, Charles Jr, Raakel and Rebekah. And a lot of relief all the way around at how lucky we were.
9 AM

cycling 37:39 intensity: (1:22 @0) + (14:25 @1) + (19:58 @2) + (1:27 @3) + (27 @4) 8.64 mi (4:22 / mi) +170m 4:06 / mi
ahr:112 max:148 slept:7.0 weight:165.4lbs

Short ride with Rhonda because we were expecting Charles, Raakel and Rebekah, but once again, by the time we got back they had changed their plans and so aren't arriving for a while more. Third change of plans in the last 24 hours. They are difficult guests.

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