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Training Log Archive: cmorse

In the 7 days ending Oct 9, 2022:

activity # timemileskm+mload
  Orienteering3 3:23:08 10.44(19:27) 16.8(12:05) 35714 /30c46%49.8
  Run - Dirt3 2:32:05 16.24(9:22) 26.14(5:49) 21949.6
  Walking1 37:55 2.04(18:33) 3.29(11:32) 257.5
  Run - Road1 34:01 3.25(10:27) 5.24(6:30) 13510.6
  Run - Mixed1 15:41 0.7(22:27) 1.12(13:57) 522.6
  Run - Trail2 8:52 0.72(12:21) 1.16(7:40) 42.7
  Total8 7:31:42 33.4(13:31) 53.75(8:24) 79114 /30c46%122.8
  [1-5]8 7:24:21
averages - sleep:7.4 rhr:50 weight:75.8kg

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MoTuWeThFrSaSu

Sunday Oct 9, 2022 #

6 AM

Note
rhr:52 slept:7.75 weight:75.6kg

7 AM

Run - Mixed warm up/down 15:41 intensity: (5:19 @0) + (4:42 @1) + (2:01 @2) + (1:28 @3) + (2:11 @4) 1.12 km (13:57 / km) +52m 11:19 / km
ahr:95 max:139 shoes: ORoc 290 Ultra 2021

Warmup on road then schlepping tables up the hill to start. At least I wasn't chilly any more..

Orienteering race (Bigelow Green X2) 1:21:35 intensity: (27 @0) + (15:47 @1) + (42:55 @2) + (15:57 @3) + (6:28 @4) + (1 @5) *** 6.89 km (11:51 / km) +129m 10:50 / km
ahr:108 max:148 15c shoes: ORoc 290 Ultra 2021

HR refused to come up, working plenty hard but stuck in first gear on HR. Some bobbles, some faffing in laurel, but executed most routes as I intended. But still 15+ back from the contenders. Left early to do auto repair for Anna - but got home and she was elsewhere with car.

5th of 17 M60+ for weekend, but way, way back of Joe et al..

35/68

Run - Trail warm up/down 2:20 intensity: (9 @1) + (45 @2) + (1:23 @3) + (3 @4) 0.27 km (8:42 / km)
ahr:118 max:131 shoes: ORoc 290 Ultra 2021

Back to truck to fetch camera & snacks
1 PM

Walking 37:55 intensity: (23 @0) + (6:24 @1) + (25:02 @2) + (6:06 @3) 3.29 km (11:32 / km) +25m 11:06 / km
ahr:106 max:122 weight:74.7kg shoes: RocliteG 290v2 2020

Same HR zone as my 'race'

GreenX - Splits

Saturday Oct 8, 2022 #

Event: NEOC - 2022 Masters Nationals
 
6 AM

Note
rhr:49 slept:8.0 weight:76kg

8 AM

Run - Trail 6:32 intensity: (6 @0) + (46 @1) + (2:01 @2) + (1:51 @3) + (1:48 @4) 0.89 km (7:21 / km) +4m 7:12 / km
ahr:118 max:144

Orienteering 1:13:51 intensity: (1 @0) + (7:57 @1) + (21:38 @2) + (24:51 @3) + (18:08 @4) + (1:16 @5) *** 7.06 km (10:27 / km) +228m 9:00 / km
ahr:119 max:178 spiked:7/8c weight:74.8kg shoes: ORoc 290 Ultra 2021

35/67

GreenX1 - Splits

Friday Oct 7, 2022 #

6 AM

Note
rhr:52 slept:7.0 weight:76.1kg

9 AM

Run - Dirt (Amigos) 1:02:03 intensity: (12 @0) + (11 @1) + (29 @2) + (26:37 @3) + (34:34 @4) 11.42 km (5:26 / km) +113m 5:11 / km
ahr:130 max:146 weight:74.7kg shoes: Rincon 2 2020

Easy 7.. went longer on account of gorgeous day..
1 PM

Orienteering (Bigelow Model) 47:42 intensity: (32:01 @1) + (15:41 @2) 2.85 km (16:44 / km)
ahr:95 max:114 spiked:7/7c weight:75.7kg shoes: Roclite 275 2020

35/66

Thursday Oct 6, 2022 #

6 AM

Note
rhr:52 slept:8.5 weight:76.3kg

7 PM

Note

No active exercise today. Spent the majority of it assembling Canopy Camper v2.0. Very similar to the previous layout, but a more refined install, relocated some things to different parts of the vehicle. Gorgeous day to be outside working on the truck.

Wednesday Oct 5, 2022 #

6 AM

Note
rhr:52 slept:6.75 weight:76.3kg (rest day)

Dim & damp this morning, quite sluggardly getting out of bed. RHR up a tad, not terribly restful sleeps.. with Masters coming this weekend, not overly motivated to hit the rail trail today.

Should probably venture to climb under the truck and wire the backup camera (Toyota changed the wiring loom from '16 to '21) but steady rain forecast all day doesn't make that a very enticing prospect either.

So probably just start the framework for the '21 Annual Review - with periodic Hammond interludes for giggles..
9 AM

Run - Dirt (Amigos) 38:54 intensity: (9 @0) + (37 @1) + (14:26 @2) + (23:33 @3) + (9 @4) 6.52 km (5:58 / km) +39m 5:47 / km
ahr:115 max:133 weight:75.3kg shoes: Rincon 2 2020

8:30 came, rain stopped, so opted for an easy 4.
9 PM

Note

Hmm. Got out for my run, got the camera wiring on the truck done and got the framework for Annual Review set up. A moderately productive day after all.

Tuesday Oct 4, 2022 #

5 AM

Note
rhr:48 slept:6.25 weight:76.6kg

6 PM

Run - Road hills (Hopkins) 34:01 intensity: (13 @0) + (4:26 @1) + (11:10 @2) + (11:40 @3) + (5:08 @4) + (1:24 @5) 5.24 km (6:30 / km) +135m 5:45 / km
ahr:117 max:151 weight:75.7kg

Easy hills w/ Jillian, Todd, Bonnie & Sarah.

Monday Oct 3, 2022 #

6 AM

Note
rhr:47 slept:7.75 weight:77.3kg

9 AM

Run - Dirt (Amigos) 51:08 intensity: (31 @0) + (1:28 @1) + (42:48 @2) + (6:21 @3) 8.2 km (6:14 / km) +66m 5:59 / km
ahr:108 max:122 weight:76.6kg shoes: Rincon 2 2020

5 easy with Jim & Janice

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