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Training Log Archive: Charlie

In the 7 days ending May 15, 2010:

activity # timemileskm+mload
  Hike3 3:20:02 10.83(18:28) 17.43(11:28) 142493.1
  Orienteering3 2:17:49 7.67(17:58) 12.34(11:10) 12641 /48c85%439.7
  Gym2 2:15:00405.0
  Running2 52:13 3.38(15:28) 5.43(9:36) 95127.7
  Total9 8:45:04 21.88 35.21 36341 /48c85%1465.5
  [1-5]9 8:35:56
averages - weight:161lbs

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Saturday May 15, 2010 #

Event: 2010 US Team Trials for WOC
 
11 AM

Running 23:21 intensity: (4:37 @0) + (5:44 @1) + (7:17 @2) + (3:57 @3) + (1:46 @4) 1.47 mi (15:51 / mi) +32m 14:51 / mi
ahr:114 max:156 weight:162.5lbs shoes: 2009 Yellow NB 840s

walk and jog to the start

Orienteering race 51:07 intensity: (7 @0) + (10 @1) + (4:36 @2) + (29:28 @3) + (16:46 @4) *** 4.38 km (11:41 / km) +94m 10:33 / km
ahr:142 max:166 spiked:15/19c shoes: 2009 Yellow NB 840s

team trials red middle course, Two largish booms, otherwise ok, and felt pretty good running. walk back was tiring, though.

3 PM

Orienteering race 16:13 intensity: (1:29 @3) + (14:44 @4) *** 2.47 km (6:34 / km) +32m 6:10 / km
ahr:139 max:166 spiked:14/16c shoes: 2009 Yellow NB 840s

sprint course at team trials. got sucked in by unmapped cliff, where there was a blue course control in a reentrant, so a MP. That set me up to miss the next one left and lose abouit 30 seconds. Otherwise moving along ok.

Red Middle - Splits

Friday May 14, 2010 #

Note

Hip pretty intolerable, so went off to visit my friend Brian Magna, the physical therapist. He seems to think he can repair it, so I'll try that for a while. He encouraged me not to cycle or run while he is working on it, but I must orienteer, so that will perhaps delay any improvement.

Thursday May 13, 2010 #

2 PM

Hike 1:10:00 [3] 3.6 mi (19:27 / mi)
weight:162.5lbs shoes: 2010 NB MT840

Same hike, to Cherry Brook Farm and back, with Rhonda and the dogs, and Rhonda's friend Julie. Time is an estimate; Julie doesn't go as fast as we do.

I woke up yesterday with a very painful hip, and this was a test. It loosened up after about a mile and then was fine, although it tightened up again once I got home.

Wednesday May 12, 2010 #

5 AM

Gym 1:15:00 [3]

morning class, with a big crowd - 12 in total, including a couple of the young girls just back from freshman year at college (Roanoke and Tulane). Followed up with a few of my other exercises, still trying to get some strength back in my shoulder while not overstimulating my elbow.

Tuesday May 11, 2010 #

7 AM

Hike 1:05:02 intensity: (4:18 @0) + (38:23 @1) + (17:19 @2) + (5:02 @3) 3.63 mi (17:54 / mi) +142m 15:58 / mi
ahr:108 max:144 weight:161lbs

with Rhonda and the dogs - down to the top of Cherry Brook farm, same as yesterday.
1 PM

Running (woods run) 28:52 intensity: (6 @0) + (18 @1) + (4:02 @2) + (17:35 @3) + (6:51 @4) 3.06 km (9:25 / km) +63m 8:33 / km
ahr:140 max:164 shoes: 2010 NB MT840

sprint 1, current configuration. perhaps a bit long, so I will take out a few markers.

Monday May 10, 2010 #

5 AM

Gym 1:00:00 [3]
weight:160lbs

morning class with Rhonda and her acolytes, followed by a few other exercises on my own. First time in class in a while, maybe since March.
8 AM

Hike 1:05:00 [3] 3.6 mi (18:03 / mi)

top of cherry brook farm and back up, with Rhonda and the dogs

Sunday May 9, 2010 #

8 AM

Orienteering race 1:10:29 [3] *** 5.5 km (12:49 / km)
spiked:12/13c weight:159lbs shoes: 2009 Yellow NB 840s

Day 2 Green Course at Huntington. Really fine woods and an excellent course. I really felt into it from the start. Got a little tired toward the end, but overall felt like I did well. Looking back, I think I would have been faster if I took more trail options. Particularly going from 6 to 7 I got bogged down with a little glasses fog and trying to read too much along the way, skirting marshes and finding trail segments, not making too much forward progress. Looking at it now, there was a very serviceable trail option to the right, going back through the finish, which would have been kind of fun. A very slight boom at the end, maybe 30 seconds, maybe less. Otherwise finding things well, if not too fast and not always the best route. Excellent course and an excellent meet. We were back so early and it was so cold, that we just went home. Not much energy the rest of the day. Mostly just read a book. Unusual for me, particularly on a sunny day, but too cold to tempt me into some yard work project.

Green Day 2: Long - Splits

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