Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Mar 26, 2005:

	activity	#	time	miles		km		+m				load
	Bike - Road	1	2:09:00									25.8
	Orienteering	2	1:51:01	8.08	(13:44)	13.01	(8:32)	180	34 /	47c	72%	61.5
	Run - Road	1	1:18:46	11.31	(6:58)	18.2	(4:20)	230				47.3
	Run - Trail	1	54:30	5.44	(10:01)	8.75	(6:14)	175				10.9
	Core	1	10:00									3.0
	Run - Mixed	1	10:00	0.93	(10:44)	1.5	(6:40)					2.0
	Total	5	6:33:17	25.76		41.46		585	34 /	47c	72%	150.5
averages - sleep:8 rhr:44 weight:76.3kg

2:09

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Saturday Mar 26, 2005 #

Run - Mixed warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Jalas Champion

Orienteering race (Hoyt Sprint B) 24:00 [5] *** 3.22 km (7:27 / km)
ahr:163 spiked:11/14c shoes: Jalas Champion

Orienteering race (Hoyt Sprint A) 19:24 [5] *** 2.54 km (7:38 / km)
ahr:163 spiked:8/11c shoes: Jalas Champion

Course "A" - Splits

Course "B" - Splits

Friday Mar 25, 2005 #

Run - Road intervals (around the lake w/ dirt i) 1:18:46 [4] 18.2 km (4:20 / km) +230m 4:04 / km
ahr:146 max:168 rhr:43 slept:8.0 weight:76.2kg shoes: Adidas Response Trail 9

quandry - sprint races tomorrow, so usually I would lay low today. But haven't run since Monday and weekly mileage well under 20. So opt for an easy long run around the lake. But heading out I have lots of energy having not run in days so wind up running at a brisk pace and pushing the dirt sections and mill hill hard. Damn fine workout (cut 2:29 from previous route PR) and a nice sunny early morning to be out. We'll just have to see how well I can recover for tomorrow.

Core 10:00 [3]

random stretches - legs & torso - while playing w/ hayden on swingset

Wednesday Mar 23, 2005 #

Bike - Road (Commute) 1:02:00 [2]
ahr:124 max:148 rhr:42 slept:8.0

28F, becoming overcast
first ride to work of the season - felt good, but toes froze. Rode Mtn Bike

Bike - Road (commute) 1:07:00 [2]
ahr:118 max:145

radar showed precip moving in so left promptly at 1. No problems so must have been precip aloft - forecast still calling for 8-12" of white crap - I'll believe it when I see it - and I'm hoping I don't. But it does 'feel' like snow... bummer...

Tuesday Mar 22, 2005 #

Note
slept:8.0 weight:76.7kg (rest day)

gorgeous day, 50's, sunny, snow melting fast. Birthday today so opted to skip running & putter about the house. Cleaned up the mountain bike - may start commuting by bike as gas prices keep going up.

Monday Mar 21, 2005 #

Run - Trail (Shenipsit NB) 54:30 [2] 8.75 km (6:14 / km) +175m 5:40 / km
ahr:122 max:142 rhr:46 slept:8.0 weight:76.2kg shoes: Response Trail CL '03

hi 30's, overcast, snow melting out on lower slopes, crappy footing elsewhere.

not inspired to push so just an easy run, walked a few hills. Ran for about 30 mins, then rather than turning around I pulled up a stump (lots o' logging) and hung out a bit before heading back. Nice & peaceful in the woods.

Sunday Mar 20, 2005 #

Orienteering race (Rocky Neck Orange) 39:33 [3] *** 3.92 km (10:05 / km) +100m 8:57 / km
ahr:148 max:178 spiked:9/11c slept:8.0 weight:76.2kg shoes: Jalas Champion

cool, overcast
Orange course
don't think any other A! folk there, so just a training entry
lots of briars in woods, not terribly fast running
#2 misplaced - probably 3 min lost
tried to go direct through laurel enroute to #10 - probably lost 2-3 mins over much longer trail run.
Good workout.

Orienteering race (Rocky Neck Yellow) 28:04 [3] *** 3.33 km (8:26 / km) +80m 7:31 / km
ahr:145 max:175 spiked:6/11c shoes: Jalas Champion

yellow course

first control in tunnel under rr tracks - group of about 20 scouts - each apparently with own punch card, fought way to front as I was running and they were obviously first-timers. lost 30sec

enroute to #5 went straight through laurel & small marsh, got hung up in crap beyond marsh - lost about a minute

enroute to #9 went straight rather than longer, roundabout ail, laurel not bad but crease in map (reused from first run) hid impassable cliff - oops.. scooted around N end - maybe 45s lost.

both good workouts, slower pace than anticipated probably due to picking routes through briars and stubbornly taking direct routes through laurel

fewer spikes due to minor overruns and no clue sheet - hunting near feature

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