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Training Log: cmorse

In the last 7 days:

activity # timemileskm+mload
  Orienteering3 2:18:43 7.97(17:25) 12.82(10:49) 29924 /25c96%58.2
  Run - Dirt3 2:10:16 14.23(9:09) 22.9(5:41) 13456.5
  Walking2 1:53:38 6.73(16:53) 10.83(10:29) 5211.4
  Shoveling1 18:26 0.36(51:30) 0.58(32:00) 31.8
  Run - Trail2 5:20 0.44(12:04) 0.71(7:30) 91.2
  Hiking1 2:07 0.09(22:34) 0.15(14:01) 90.9
  Total9 6:48:30 29.82(13:42) 47.99(8:31) 50624 /25c96%130.0
  [1-5]9 6:46:47
averages - sleep:16.1 rhr:53 weight:174.6lbs
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Saturday Jan 28 #

4 AM

Note
rhr:56 slept:7.0 weight:172.2lbs (injured)

9 AM

Run - Trail warm up/down (Tarrywile) 2:01 intensity: (27 @0) + (12 @1) + (58 @2) + (24 @3) 0.2 km (9:53 / km) +9m 8:10 / km
ahr:98 max:121 shoes: ORoc 290 Ultra 2021

Orienteering (Tarrywile Brown N) 47:31 intensity: (7:58 @2) + (20:01 @3) + (17:44 @4) + (1:48 @5) *** 4.67 km (10:11 / km) +151m 8:46 / km
ahr:127 max:155 spiked:11/11c shoes: ORoc 290 Ultra 2021

Still nursing shoulder and planning on a double, so just did brown and at a pretty sedate pace. Some wanderings on the first two as there were missing flags. Spiked both, but looked around a bit in case I was missing something. Also some meanderings to avoid bayberry or deadfall or decipher unmapped trails (lots). So those added some distance but not construed as errors.

Then over to Rick & Susie's to deliver club copies of YiR, had a nice chat, then off to Huntington.
11 AM

Run - Trail warm up/down (Huntington) 3:19 intensity: (17 @0) + (24 @1) + (44 @2) + (1:35 @3) + (19 @4) 0.51 km (6:33 / km)
ahr:112 max:133 shoes: ORoc 290 Ultra 2021

Remote start, required navigation but all on trail so won't count it as a control...

Orienteering (Huntington Brown) 38:51 intensity: (27 @1) + (7:53 @2) + (16:13 @3) + (12:41 @4) + (1:37 @5) *** 3.69 km (10:32 / km) +88m 9:24 / km
ahr:127 max:178 spiked:5/6c shoes: ORoc 290 Ultra 2021

Nice course by Joe. Hesitated checking a boulder one knoll too early on #1. May have been a less than optimal northerly route to #3 but cleanly executed. 6-F was a major trail run in so pushed it there but rest of course at an easy run, careful on downslopes. But definitely a runners course if so inclined...

Shoulder feeling OK 90 minutes later.

Hiking warm up/down 2:07 intensity: (19 @2) + (1:13 @3) + (19 @4) + (16 @5) 0.15 km (14:01 / km) +9m 10:48 / km
ahr:127 max:156 weight:170.6lbs shoes: ORoc 290 Ultra 2021

Walk back up to parking...

Friday Jan 27 #

4 AM

Note
rhr:55 slept:6.75 weight:174lbs (injured)

9 AM

Run - Dirt (Amigos) 57:10 intensity: (13 @0) + (30 @1) + (18:27 @2) + (37:59 @3) + (1 @4) 9.75 km (5:52 / km) +55m 5:42 / km
ahr:118 max:131 weight:171.2lbs shoes: Rincon 3

Tried a regular easy run to see if shoulder good. Started getting achy about 2m mark. So did next 4 with R arm immobilized against body. Guess we'll keep the injured box checked a while longer.
1 PM

Walking 1:05:02 [1] 6.18 km (10:31 / km) +26m 10:18 / km
ahr:84 max:99 shoes: RocliteG 290v2 2020

All the to the lake today. Lake is full.

Thursday Jan 26 #

5 AM

Note
rhr:54 slept:65.0 weight:174lbs (injured)

2 PM

Walking 48:36 [1] 4.65 km (10:27 / km) +27m 10:10 / km
ahr:86 max:99 shoes: RocliteG 290v2 2020

Walk w/ Jackson. Overcast, low 40s. Brook nearly exceeding its banks.

Wednesday Jan 25 #

6 AM

Note
rhr:52 slept:9.0 weight:176.2lbs (injured)

9 AM

Run - Dirt (Amigos) 39:12 intensity: (12 @0) + (39 @1) + (1:58 @2) + (23:26 @3) + (11:28 @4) + (1:29 @5) 6.62 km (5:55 / km) +40m 5:45 / km
ahr:127 max:156 weight:174.8lbs shoes: Rincon 3

Rail trail with reduced group. About half opted for roads. About half bare, half with thin, icy snow cover, but no issues. Red Rocks Canyon long map to keep my shoulder still.

Tuesday Jan 24 #

6 AM

Note
rhr:52 slept:8.0 weight:176.2lbs (injured)

Shoulder feels ok (24 hours w/o ibuprofen). But still need to flex with caution
7 AM

Shoveling (snow dealings ) 18:26 [1] 0.58 km (32:00 / km) +3m 31:08 / km
ahr:91 max:106 shoes: RocliteG 290v2 2020

Couple inches of wet snow with blower. Shoulder not ready for the shovel, so I didn't.

Monday Jan 23 #

5 AM

Note
rhr:51 slept:7.75 weight:176.2lbs (injured)

9 AM

Run - Dirt (Amigos Lite) 33:54 intensity: (17 @0) + (6 @1) + (2:09 @2) + (1:00 @3) + (11:27 @4) + (18:55 @5) 6.53 km (5:12 / km) +39m 5:03 / km
ahr:143 max:161 weight:174.4lbs shoes: Rincon 3

Rainy, 33F. Everyone else opted to skip or go to bubble. So a solo 4 with GNC Saturday map in hand. Mostly to keep R arm steady, but also visualizing each leg while running fairly hard. Refold for new leg on each quarter mile. Shoulder not complaining.

Sunday Jan 22 #

6 AM

Note
rhr:49 slept:9.0 weight:178.2lbs (injured)

9 AM

Orienteering (Brown V2) 52:21 intensity: (17 @0) + (47 @1) + (6:42 @2) + (21:28 @3) + (20:28 @4) + (2:39 @5) *** 4.46 km (11:44 / km) +59m 11:00 / km
ahr:127 max:153 spiked:8/8c weight:177lbs shoes: ORoc 290 Ultra 2021

Winter Series vetting. Went with a brown variant to appease the shoulder. Didn't bother me, likely because having map in hand precudes swinging the arm. A couple trail segments I let it drop and had to force myself to keep map up. Snowy - so isolated small boulders liked identical to small laurel shrubs with mottled white. Also slick underfoot. But a nice course - not sure if this will be the release candidate. Chris Fielding designing.

First split (2:02) is jog to start (o-range). And 10s at the end from when o-range says I finished to when I turned off. Exact finish location somewhat ambiguous- N end of parking area.

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