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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Charlie

In the 7 days ending Oct 27, 2012:

activity # timemileskm+mload
  Running3 2:05:56 12.61(9:59) 20.29(6:12) 183302.0
  Orienteering3 1:57:11 8.44(13:54) 13.57(8:38) 26516 /16c100%301.9
  Rowing Machine2 30:45 3.73(8:15) 6.0(5:08)92.3
  Total8 4:33:52 24.77(11:03) 39.87(6:52) 44816 /16c100%696.2
  [1-5]8 4:19:34
averages - sleep:7 weight:162.3lbs

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Saturday Oct 27, 2012 #

Event: WCOC Fall orienteering weekend - morning sprints
 
Event: WCOC Fall orienteering weekend - afternoon middle
 
9 AM

Orienteering race 20:57 intensity: (1:12 @0) + (8 @1) + (1:38 @2) + (9:39 @3) + (7:47 @4) + (33 @5) 3.29 km (6:22 / km) +43m 5:59 / km
ahr:142 max:168 slept:7.0 weight:163lbs shoes: 2012 MT101 Green

Sprint B at Bethel Schools, WCOC meet.

Map

Orienteering race 23:41 intensity: (2:18 @0) + (18 @1) + (56 @2) + (12:19 @3) + (7:39 @4) + (11 @5) 3.57 km (6:38 / km) +38m 6:18 / km
ahr:142 max:160 shoes: 2012 MT101 Green

Sprint A

Map
1 PM

Orienteering race 56:36 intensity: (2:49 @0) + (4:49 @1) + (42:04 @2) + (6:54 @3) 4.5 km (12:35 / km) +164m 10:39 / km
ahr:120 max:139 shoes: 2012 MT101 Green

Middle distance course at Paugusset. Tired and slower. Rocky footing left me with a very sore R foot to go along with sore L hamstring. Hobbling by the end. Felt like good navigation except for 3, where I stayed on the trail and climbed too high then had to slip down, and 6, where I lost contact and ended up way over to the S. Looking at the track, I had a pretty circuitous route to 5, and also to 9, although I felt like I knew where I was going on those two. Very sore foot by #9 and a hard time keeping going from there.

Map

Brown - Splits

Course A - Splits

Course B - Splits

Friday Oct 26, 2012 #

Note



RHINO is on for December 8. More to follow.
C • Aww 6
9 AM

Rowing Machine 15:00 [3] 3.0 km (5:00 / km)
slept:6.25 weight:160.6lbs shoes: 2012 merrell trail glove

Went a bit faster than yesterday, so that was good, but still quite irritating to the shoulder. Not sure if this is going to turn out to be a good idea.

Thursday Oct 25, 2012 #

6 AM

Rowing Machine 15:45 [3] 3.0 km (5:15 / km)
slept:7.5 weight:160.6lbs shoes: 2012 merrell trail glove

Easy row, testing shoulder. Not overtly painful, but not comfortable either. Don't think it would be good to try any faster at this point.
11 AM

Running 34:42 intensity: (1:48 @0) + (5 @1) + (10:31 @2) + (21:04 @3) + (1:14 @4) 3.54 mi (9:48 / mi) +111m 8:56 / mi
ahr:132 max:148 shoes: 2012 MT101 Green

Short run at Stratton Brook on the way home from the doc's. Dr Beebe is sending me off for an MRI. Suspects an infraspinatus tear. Bummer.
C • Seems like I'm on a similar... 8

Wednesday Oct 24, 2012 #

9 AM

Note
slept:5.0 weight:162.2lbs (injured) (rest day)

Massage. Mostly work on the ailing shoulder. Doctor tomorrow.
12 PM

Note

Very pleasant visit with Becks and her parents Wendy and Tony, including an outing to the Big Down Marsh where we were counting heron nests and watching our silly and freshly laundered dog re-establish a comfortable level of filth and smelliness.

Tuesday Oct 23, 2012 #

7 AM

Running 48:02 intensity: (3:38 @0) + (1 @1) + (9:13 @2) + (33:02 @3) + (2:08 @4) 4.99 mi (9:38 / mi) +39m 9:24 / mi
ahr:135 max:154 slept:8.0 weight:163.2lbs shoes: 2012 Hoka Stinsons

Morning jog with Rhonda at the river. Cool in a t-shirt this morning.

Monday Oct 22, 2012 #

2 PM

Running 43:12 intensity: (1:15 @0) + (48 @1) + (37:33 @2) + (3:36 @3) 4.08 mi (10:35 / mi) +33m 10:20 / mi
ahr:122 max:134 slept:7.75 weight:164.2lbs shoes: 2012 Hoka Stinsons

Little jog at the river with Rhonda. L hamstring a bit tender today.

Sunday Oct 21, 2012 #

10 AM

Orienteering 15:57 intensity: (1:18 @0) + (19 @1) + (12 @2) + (3:01 @3) + (9:58 @4) + (1:09 @5) *** 2.21 km (7:12 / km) +20m 6:54 / km
ahr:148 max:168 spiked:16/16c slept:7.75 shoes: 2012 MT101 Green

NAOC Brown M 65 Sprint at PEEC. Straight line distance 1.9K. This was a very good race for me. Beautiful weather, reading the map well. Mostly going around to stay on trails where possible, except for #10 where I went more or less straight through the woods. Now that I look at the GPS track, not so straight. Going from 7 to 8 I thought about crossing the narrow marsh, and saw a couple of guys going ahead of me. One of them might have been Carl Underwood. They zipped right across, didn't even get wet shoelaces. I followed with enthusiasm and my first step went in all the way to mid-thigh, stumbled and went all the way in. Spent a bit of time trying to clear the mud off my map after that. In good contact all the way. That's just as fast as I can go and read the map, so a ways back from PG. 6th on Brown, I think, which is a pretty good result for me in this fast company.

Map

I think I lost time a few places. I was slow on the first two controls, just getting into the map. I think that was a good investment. Lost about 10 seconds with my tumble into the marsh between 7 and 8, with maybe a little holdover on the way to 9 cleaning my map. Lost probably 20 seconds with my wobbly route through the woods to 10. Then maybe another 10 on the way to 14 when I stopped at the top of the cliff, then climbed down, instead of jumping, as I heard PG and Rick W had done.
C • Another good race! 7

BrownM - Sprint - Splits

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