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Training Log Archive: cmorse

In the 7 days ending Oct 25, 2011:

	activity	#	time	miles		km		+m				load
	Orienteering	4	3:18:23	12.56	(15:48)	20.22	(9:49)	585	60 /	101c	59%	175.3
	Run - Trail	4	1:09:12	7.15	(9:41)	11.5	(6:01)					22.2
	Run - Road	1	8:00	1.24	(6:26)	2.0	(4:00)					2.4
	Total	5	4:35:35	20.95	(13:09)	33.72	(8:10)	585	60 /	101c	59%	199.9
averages - sleep:6.9 rhr:50 weight:76.3kg

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Tuesday Oct 25, 2011 #

Event: US Corn Maze Classic and Sprint Champs

5 AM

Note
rhr:49 slept:5.5 weight:77.2kg

5 PM

Orienteering race (US Corn Maze Classic) 25:48 [4] *** 2.56 km (10:04 / km)
20c shoes: old 285 Roclite A

Tough to discern what was legal to cross and what was OOB. Also brain farted and went from 14 > 17> 16 > 15 before realizing I was doing them backwards, then reversed myself and continued in the correct sequence - so two extra controls

Orienteering race (US Corn Sprint) 4:27 [4] *** 0.45 km (9:48 / km)
6c shoes: old 285 Roclite A

Better, but still lots of hesitation...

Orienteering (control pickup) 4:00 [3] *** 0.8 km (5:00 / km)
6c shoes: old 285 Roclite A

picking up the southernmost 6 controls as darkness fell...

466 controls to date

Classic - Splits

Sprint - Splits

Monday Oct 24, 2011 #

5 AM

Note
rhr:52 slept:8.0 weight:75.8kg

Sunday Oct 23, 2011 #

10 AM

Orienteering race (US Long Champs Red X) 1:32:06 [5] *** 9.7 km (9:30 / km) +340m 8:05 / km
spiked:25/28c shoes: 340 ORoc 2010

Pretty sizable error on #3 - confused trails and was too high and ran too far, and a big one on #22 and another minute on #23. On #17 with a small crowd but they were drifting R, I started to correct to the L but then spied a flag on a boulder where everyone else was headed and went into lemming mode and followed the crowd to the wrong control, but as soon as I saw the number I knew my initial hunch was right and hightailed it back to where I had planned to go in the first place and put some distance into the crowd while they tried to discern their error. The rest went pretty well and I ran well in the woods. About 15 minutes back of Swampfox and the other usual suspects.

C • 17? 3

Run - Trail warm up/down (US Long Champs Red X) 20:00 [3] 3.0 km (6:40 / km)
shoes: 340 ORoc 2010

Red-X Long - Splits

Saturday Oct 22, 2011 #

10 AM

Run - Trail warm up/down (Lynn Woods) 20:00 [3] *** 3.0 km (6:40 / km)
shoes: 340 ORoc 2010

Orienteering race (US Champs Middle RedX) 47:51 [5] *** 4.1 km (11:40 / km) +155m 9:49 / km
spiked:16/19c shoes: 340 ORoc 2010

slow on the first control in junky lo-vis woods, but no error, then left almost 4 minutes on #3, and a couple more minutes on #17 & 18. But otherwise a good solid race and good for Silver Medal in M45

C • Well done, silver medal in ... 2

Red-X Middle - Splits

Friday Oct 21, 2011 #

Event: US S/M/L Champs 2011 & WRE

5 AM

Note
rhr:50 slept:8.0 weight:76kg

1 PM

Run - Trail warm up/down (Franklin Park) 10:00 [3] *** 1.5 km (6:40 / km)
shoes: old 285 Roclite A

Orienteering race (US Sprint Champs) 24:11 [5] *** 2.6 km (9:18 / km) +90m 7:56 / km
spiked:19/22c shoes: old 285 Roclite A

apparently didn't get a clean punch at #14, though I'm pretty sure I went there. Oh well...

Thursday Oct 20, 2011 #

3 AM

Note
slept:5.0 weight:76.5kg

4 PM

Run - Road warm up/down (SLR) 8:00 [3] 2.0 km (4:00 / km)
shoes: 340 ORoc 2010

Run - Trail intervals (Shafran) 19:12 4.0 km (4:48 / km)
shoes: 340 ORoc 2010

On trails ran ~400m hard, ~400m easier recovery, sometimes up, sometimes down, sometimes forced to slow for footing, water crossing etc. They got progressively slower as workout went on.

Wednesday Oct 19, 2011 #

5 AM

Note
slept:8.0 weight:76.2kg

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