Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Charlie

In the 7 days ending Jun 20, 2017:

	activity	#	time	miles		km		+m	load
	Orienteering	6	3:31:24	5.36		8.62		311	218.3
	Gym	3	2:30:00						210.0
	cycling	2	1:48:27	24.55	(4:25)	39.51	(2:45)	473	193.7
	Rowing Machine	1	8:43	1.24	(7:01)	2.0	(4:22)		26.1
	Total	12	7:58:34	31.15		50.13		784	648.2
	[1-5]	10	5:21:09
averages - sleep:6.5 weight:164.8lbs

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Tuesday Jun 20, 2017 #

6 AM

Gym 1:00:00 [1]
slept:6.0 weight:164.4lbs

In the gym with Eric, feeling a bit looser than usual. Stretching, core, balance, deadlifts

9 AM

Gym 30:00 [3]

circuit workout with Eric and Rhonda. First was 3 rounds of 20 BOSU pushups and then wall sit with 20# medicine ball while R was doing her pushups. Then row 300 and plank while R was rowing, then the easy part, alternating 20 crunches and bridges with feet on the swiss ball. Tiring

1 PM

Orienteering 16:14 1.79 km (9:05 / km) +68m 7:38 / km
ahr:141 max:155 shoes: 2014 icebugs

Course 1. Legs were tired from the circuit workout with Eric this morning, but a little faster than the other day.

2 PM

Orienteering 16:31 1.68 km (9:51 / km) +86m 7:50 / km
ahr:152 max:167 shoes: 2014 icebugs

Course 2. HR is taking a long time to come down again after.

Bashings 1 - Splits

Bashings 2 - Splits

Monday Jun 19, 2017 #

10 AM

Rowing Machine 8:43 [3] 2.0 km (4:22 / km)
slept:7.0 weight:163.8lbs

Steamy. Fairly easy pace, keeping to 22SPM, mostly. Splits: 2:12.8, 2:11.0, 2:10.4, 2:08.4

Sunday Jun 18, 2017 #

9 AM

Orienteering 16:44 1.81 km (9:13 / km) +69m 7:45 / km
ahr:138 max:152 slept:6.5 weight:165.2lbs shoes: 2014 icebugs

Course 1 from yesterday. This was an experiment. I've been pretty reluctant to try to run the last week or two, and thought I would try going slowly and with as short a stride as I could manage - not pressing at all. And it was fine. I had done a lot of rolling and stretching before I headed out, and was certainly no worse off when I finished than when I started, and probably better.

C • Non vediamo l'ora......... 3

10 AM

Orienteering 16:55 1.74 km (9:43 / km) +88m 7:45 / km
ahr:146 max:161 shoes: 2014 icebugs

Since Course 1 went so well, on to Course 2, also fine, also at a very slow pace, short stride. Maybe this is something I can build a little strength from.

C • very slow pace 2

6 PM

cycling 51:14 12.28 mi (4:10 / mi) +238m 3:56 / mi
ahr:123 max:151

Zipped out for a quick solo jaunt from PV. I'm thinking that biking is irritating my R quad, so maybe have to back off a bit, but this was a quick ride (for me at this stage of the game) and I tried to keep my cadence higher than usual.

Saturday Jun 17, 2017 #

Event: WCOC Ratlum Mountain (Summer BBQ and Meeting)

11 AM

Orienteering 1:05:00 [0] 1.6 km (40:37 / km)
slept:6.0 weight:165.8lbs

Around course 1 with grand-daughter Lucy, who was very engaged and enthusiastic the whole way, looking at the map, looking for landmarks, spotting flags and running to them. Really quite pleasant.

1 PM

Note

WCOC summer picnic, very nice group, quite a fine time.

Bashings 1 - Splits

Bashings 2 - Splits

Friday Jun 16, 2017 #

Note
slept:6.5 weight:163.6lbs (rest day)

Just busy today, and feeling a bit too stiff to try a run, too rainy for a bike ride.

Thursday Jun 15, 2017 #

7 AM

Gym 1:00:00 [1]
slept:7.0 weight:165.4lbs

in the gym with Eric, rolling, stretching, balance, planks, deadlifts 5x12 with 90#.

2 PM

Note

A minigolf outing with the GKs. Apparently 6 and 8 is substantially too young to absorb the nuances of the sport. I think they might pick up field hockey a bit quicker.

6 PM

Orienteering 1:20:00 [0]

Putting out controls with Sassy. This is a good year for the mountain laurel farmers.

C • mountain laurel farmers 1

Wednesday Jun 14, 2017 #

7 AM

cycling 57:13 12.27 mi (4:40 / mi) +235m 4:24 / mi
ahr:111 max:147 slept:6.25 weight:165.4lbs

Quick outing with Rhonda from PV. Felt pretty sparky. Nice to be out fairly early.

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