Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 30 days ending Apr 30, 2008:

activity	#	time	miles		km		+m				load
Hiking	5	7:40:00	16.65	(27:37)	26.8	(17:10)	410				46.0
Bike - Recumbent	3	4:10:00	47.88	(5:13)	77.05	(3:15)	925				57.5
Fieldwork	1	4:00:00									24.0
Run - Mixed	4	3:40:00	16.16		26.0		365				54.0
Orienteering	3	3:36:09	14.29	(15:07)	23.0	(9:24)	675	59 /	71c	83%	192.4
Run - Road	6	1:50:44	12.43	(8:55)	20.0	(5:32)	50				27.1
Run - Trail	2	40:49	5.16	(7:55)	8.3	(4:55)	130				12.2
Bike - Road	1	5:00									0.5
Core	1	3:30									0.3
Total	19	25:46:12	112.56		181.15		2555	59 /	71c	83%	414.1

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Wednesday Apr 30, 2008 #

Run - Road 20:00 [3] 4.0 km (5:00 / km) +50m 4:42 / km
shoes: Salomon TR2

pre-dawn run up to Crystal Lake to retrieve the van from the shop. Kind of a pain as I was also carrying a bag of work clothes so I could shower and change when I got to work..

Tuesday Apr 29, 2008 #

Bike - Recumbent (commute) 1:00:00 [3] 18.8 km (3:11 / km) +300m 2:57 / km
shoes: Slipstream

rainy commute... van still in the shop...

Bike - Recumbent (commute) 1:00:00 [3] 18.8 km (3:11 / km) +300m 2:57 / km
shoes: Slipstream

An hour of pelting, wind driven rain at 45F, streams washing debris down the shoulders. The true defintion of good times...

Got home and fired up the pellet stove - may bring the bike in to dry it off by the stove too....

Monday Apr 28, 2008 #

Bike - Road (commute - abort) 5:00 [1]
shoes: Cannondale ST1000

Car in the shop, had set up the cannondale to commute. Got the lights running as it was pretty gloomy out. got down to the end of the road and applied the brakes and slid right through the intersection. Of course I set the bike up on a nice day and totally forgot that the rim brakes on this bike totally suck when wet. Talked myself out of persevering and turned around and headed home. Will go in late and have Ellen drop me off instead.

Will transfer the lights etc back over to the bent and commute on that instead as it has solid disk brakes on it. But not today...

Sunday Apr 27, 2008 #

Note

NEOC - Hurd?

Hiking 1:10:00 [1] 4.0 km (17:30 / km) +50m 16:28 / km
shoes: Salomon TR2

Left the house to head down to Hurd for some orienteering and perhaps some geocaching. Stopped at Dunkin Donuts in town, but coming out the van wouldn't start. No starter, no solenoid, no diddly. Walked over to the Citgo to see about a jump, called AAA, they approved it, service guy couldn't jump it either. Then I noticed a smaller gauge wire floating in limbo behind the battery and disappearing through the firewall. Was resting on battery tray. Picked it up but couldn't figure out where it had come from, but isolated it from ground and tried to start - bingo. Not sure what it was for, but if grounded the electrical system was DOA. Drove the van immediately to our service guy at Crystal Lake, did not pass go, did not collect $200.

Then the boys and I commenced to walk home from there, but the traffic on 140 was life threatening, so we opted to go cross country (hey, I had my compass, didn't I?). Had to negotiate a few marshes, but a pleasant cross country stroll, coming out by the power lines across the street.

Bummed that we didn't get to Hurd though. Probably just as well as I stayed up too late reading and checking in on CSU 10mila team from time to time (regular results, didn't opt for the video feed)

Friday Apr 25, 2008 #

Fieldwork (Crandalls) 4:00:00 [1]
shoes: Salomon TR2

includes probably 40 minutes hiking to/from the area I was fieldchecking...

Sunday Apr 20, 2008 #

Note

NEOC - Hale Reservation?

C • Hale reservation 2

Run - Road warm up/down 9:20 [3] 2.0 km (4:40 / km)
shoes: Salomon TR2

Run - Trail (LoDFP) 20:39 [3] 4.15 km (4:59 / km) +65m 4:37 / km
shoes: Salomon TR2

Gorgeous day, but the legs felt like lead. Could it be not running for a week, even though did quite a bit of hiking in terrain? Or the bike ride on Friday? I'm leaning toward the latter, but don't really know..

Was hoping to start bike commuting this week, but one of my staff is off Mon/Tue/Wed so I have to close those days and can't make my afternoon committments in time if I ride. Might try Thursday....

Bike - Recumbent (Lake & back) 45:00 [1] 7.25 km (6:12 / km)
shoes: Slipstream

Rode out to the lake and back with Hayden, time is a total guess and includes some time chucking rocks in the water...

Friday Apr 18, 2008 #

Bike - Recumbent 1:25:00 [2] 32.2 km (2:38 / km) +325m 2:31 / km
shoes: Slipstream

Finally got out on the road with the 'bent. Nice day to be out. A bit apprehensive about how the legs would respond to not having ridden in a while but felt good after warming up a bit. Up to the state line in Hampden, then back over the shoulder of Soapstone and home. Could have ridden more, but didn't want to push it. May go out for a run this afternoon as well, we'll see.

First ride having comprehensive maps in the GPS - quite nice to know what intersections were coming up etc. Crafted the base from a bunch of GIS data and massaged it into a Garmin compatible format with a number of different programs. (Not willing to fork out the couple hundred Garmin wants for its own maps) Had also done some contour stuff over the winter but nuked that as the contours just made reading the unit harder as I'm usually using it at 1:80,000 while riding. I may try adding some hydrography data so I can get a sense of the topography from that - parallel to rivers/lakes fairly flat, perpendicular probably means more climbing. Plus I just like riding along roads that follow water features, so it will make choosing roads to ride on more interesting.

Wednesday Apr 16, 2008 #

Hiking 2:25:00 [1] *** 6.5 km (22:18 / km) +130m 20:17 / km
shoes: Adidas Response Trail 14

Geocaching with Hayden. Went to Gay City and took a map with us. Once we found each cache, we'd figure out how far and direction of next cache, pick a nice big feature and then use the map to navigate to it. Once there we'd resume using the GPS to narrow down the location. Worked quite a bit on distance estimation in the terrain too (quite useful for me as well). We'd locate a feature in the distance when on a direct line for the cache, note the distance then take turns estimating the distance to the visible object like a conifer or knoll then proceed to go there and check the GPS and see how close our estimation of its distance was.

Visited 11 caches sites, found 8 of the caches. First miss was on an 'island' in the stream headed S from the main pond. Clearly this island is submerged and flooded in high water so we didn't spend an extraordinary amount of time hunting for it. 2nd one we just couldn't locate in a lot of rock. 3rd one I hadn't written down the description or type - turns out it was the first part of a multi and you couldn't actually see it, you had to feel about under the bridge for it. (didn't know that). It also appears that this one may have washed away with high waters as the previous couple of attempts couldn't locate it and the owner has since taken it offline pending an inspection (I had the coordinates in my GPS from before it was taken offline so I didn't know that either). So since its questionable whether its even there I don't really consider this a 'miss'.

Lots of fun, Hayden had a great time - but beware of letting short folk lead - they always pick routes under really low branches that aren't the most navigable routes by persons of greater height.

Shady Glen for ice cream afterwards...

Tuesday Apr 15, 2008 #

Hiking 1:15:00 [1] 4.85 km (15:28 / km) +110m 13:53 / km
shoes: Puma Sierra Trail Racers

another trifecta of early morning geocaches with the boys. Couldn't find the first one at the Furnace Brook Dam, but found Shenipsit and McCann Farm caches without trouble. Nice to be up and out the door early (7am) and back home by mid morning to do other stuff...

Monday Apr 14, 2008 #

Hiking 1:10:00 [1] 5.0 km (14:00 / km)
shoes: Puma Sierra Trail Racers

3 early morning geocaches with the boys. 27F sunny leaving house at 7am. Warming up nicely by the time we hit the ridge on Batz Conservation Land over in Ellington.

Hiking 40:00 [1] 3.25 km (12:18 / km)
shoes: Puma Sierra Trail Racers

Hiking on the rail trail - whole family.

Sunday Apr 13, 2008 #

Hiking (Geocaching) 1:00:00 [1] 3.2 km (18:45 / km) +120m 15:47 / km
shoes: Puma Sierra Trail Racers

Geocaching with the boys over at Campbell's Peaceful Valley Area. Found the first two stages of Avalon Gone, but spent a good 20 minutes searching for the 3rd of 4 and came up empty. Nice morning to be out - was sunny early, clouding over by the time we got over there. Time logged is 'moving time' as shown on GPS, I think we were out for 90 minutes or so.

Saturday Apr 12, 2008 #

Run - Mixed 2:10:00 [3] 21.5 km (6:03 / km) +365m 5:34 / km
shoes: Adidas Response Trail 14

SLR > Webster on roads, then picked up old Soapstone course from 3rd waterstop to Gulf Road. Hung out and commiserated with a dwindling group of Saturday Striders. Did Sampler+ with Bradley and Ginny. Nice morning, good pace. Brad peeled off early on moonlight portion, Ginny & I continued on up to the ridge wherein I headed S toward home and she worked her way around the mountain.

Thursday Apr 10, 2008 #

Run - Road (Lake & back) 33:00 [2] 6.0 km (5:30 / km)
shoes: Salomon TR2

running out to lake and back with Hayden (on bike)

Wednesday Apr 9, 2008 #

Run - Road warm up/down 8:24 2.0 km (4:12 / km)
shoes: Adidas Response Trail 14

ran the road back at a pretty hard pace to see if I could PR the route.

Run - Trail (LoDFP) 20:10 [3] 4.15 km (4:52 / km) +65m 4:30 / km
shoes: Adidas Response Trail 14

Tried to run at a nice even tempo in order to figure out my baseline stride rate. Rather than trying to watch my time and count for a minute, I merely timed myself for 100 double paces at three different points, trolley bed out and back, and once midway through. 1:13.6, 1:14.0, 1:13.2 So if my math is correct that works out to a stride rate of 163 per minute. I was reading that a turnover rate of 180 per minute is most efficient (for roadies at least) and even in terrain, if I can turn my legs over 10% faster, that should equate to reduction in times of 10% for a given effort level right?

Yeah, I've been thinking about how a bunch of other folks my age are so much faster than I am in a sprint where I really didn't make any major errors - so its got to come down to raw speed at some point. Something to work on I suppose. I was reading on the running music thread about the podrunner site where the owner does electronic music mixes at specific bpm as training aids for runners. Might give that a try...

Core 3:30 [1]

been slacking on the ups...

Tuesday Apr 8, 2008 #

Run - Mixed (Happy Feet) 30:00 [1]
shoes: Puma Sierra Trail Racers

Sunday Apr 6, 2008 #

Note
(injured)

Too tired to log much tonight, licking my wounds from todays pavement crash early in the ultra long. But got home and checked in and to my utter amazement, I still managed to come in third place, even though its more than 35 minutes back of Greg Balter in first. And doing it sans compass (destroyed enroute to #2 full story tomorrow) and by taking uber-conservative routes.

Medalled all three days - I guess that officially makes it a fine weekend indeed - along with most excellent company...

And of the totally useless, trivial facts - it looks like the only people that beat my 25s in the chute today were Andy Strat (22s), Samantha and Christina (24s). 25 seconds out of a 2+ hour race is pretty meaningless, but I pride myself on pushing it in the chute.... And since yesterday was a tie for 2nd, seconds in the chute can account for something.

Run - Road warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Adidas Response Trail 14

Orienteering race (US Ultra Long Champs) 2:21:43 [5] *** 13.2 km (10:44 / km) +395m 9:20 / km
spiked:17/20c shoes: Adidas Response Trail 14

Being an ultra long course I decided to throttle back any instinct to run fast early and just cruise the early part of the course in order to save something for later when I'd need it.

First control was fine, up to the campground loop and did the smart thing and began studying my whole course while running along the paved, flat campground road. Making great use of time right? Well, this particular campground loop was closed and there was a heavy chain hanging about 8 inches off the ground I certainly wasn't looking for that while engrossed in this exciting map I was reading.

Crash!! Serious heavy duty face plant to pavement, felt my head and right shoulder hit pretty hard but quickly felt my glasses and they were still in place. Whew... Lots of abrasion and blood on my left hand though, map case torn pretty good, but luckily in a spot the course didn't go through. But then looked closer at my right hand and didn't like what I saw. Remnants of thumb compass - the capsule and most of the plate shattered all over the road.

Briefly considered going back to the car and getting my baseplate, but said screw it and went off without. Nailed the 2nd control and then decided to take uber conservative routes and go slow enough to maintain map contact at ALL times.

Running with Ted Good off and on at times and afterwards he was commenting on how I was certainly running fast, but seemed to zig zag quite a bit in the woods and that was because I was zig zagging between solid intermediate attackpoints - lots of them. But I got around the course with little problem and enough oomph left to post one of the best finish chute splits of 25 seconds. But about 25 minutes back of, wait for it, Mark Voit (duh) and turning up in M45 for the first time this weekend, Greg Balter with an impressive 1:46, besting Mark Voit by 10 minutes..

But I'm totally fine with my time considering the extra mileage and effort needed to navigate this somewhat tricky map without a compass.

Totally out of the running, washed my wounds and hit the road back to Columbus with the Walkers and Samantha Saeger. Got home and logged into attackpoint only to find that everyone else on M45 ran slower times than I did allowing me to somehow grab a 3rd place spot. Totally cool - in the medals all three days... gotta like that....

Now I just have to figure out how to run as fast as Balter/Voit and company... probably not in this lifetime....

Routegadget

C • in this lifetime 3

Red - Ultra Long - Splits

Saturday Apr 5, 2008 #

Run - Mixed warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Salomon TR2

warming up on sidewalks and grass, some stretching

Orienteering race (Pig - Campus Sprint) 17:57 [5] *** 2.8 km (6:25 / km) +60m 5:47 / km
spiked:17/17c shoes: Salomon TR2

First sprint of the day on the campus of Miami University. Lots of fun, great course. Read ahead well, speed as good as I can muster given my physical conditioning at this time. No errors, chose my routes before hitting the previous control and executed them well, in hindsight going the other way around a building 'might' have gained me a couple seconds, hard to say. My plan to was think ahead and not break my flow when leaving a control - so by the time I punched I was already committed to my next route.

Finished 3rd again, but this time the margin to 2nd place was only 6 seconds, this time to Mike Lyons. Mark Voit again took the class in a blazing time of 15:35. With no major errors on my part, I have to wonder whether its even possible for me to run fast enough to make up 2:21 on a guy like that on a course like this. Somehow, I just don't think my genetics will allow that to happen.

A very fun course though...

Routegadget

Run - Mixed warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Adidas Response Trail 14

less warmup for the second race

Orienteering race (Pig Sprint 2) 19:33 [5] *** 2.7 km (7:14 / km) +70m 6:25 / km
spiked:12/14c shoes: Adidas Response Trail 14

A mixed terrain forested sprint for the afternoon. Going in I knew that I was 6 seconds back of 2nd place and about 30 seconds ahead of 4th. Got to the starting line and realized Mike Lyons (2nd this AM) was starting one minute ahead of me. So I knew that I needed to finish within 54 seconds of him to catch 2nd place. Pressure....

A good physical run, but made a couple route choice errors costing me at least a minute and a half. Caught sight of Mike Lyons approaching #5, but my big error was not staying high enroute to #6, so I lost sight of him. Once out into the open field toward the end I caught sight of him again and totally rough estimate figured he was around a minute ahead of me.

Turned every bit of speed I could muster down to #13, swung around intending to hit the white gap in dark green but came around the corner and saw nothing but impenetrable nastiness, so quickly swung right staying in the open field around the corner. Splits show I lost 9 seconds on that, and discussion afterwards indicated there was indeed a herd path through the nasty green, but I didn't see it and made the split second decision to go around.

Caught up to Rhonda headed toward 14, but took a while to overtake her - damn speedy one she is. Rounded the corner into #14 and then to finish - have no idea why it says 18seconds in the chute, I'm sure it was less than that, that's only 7 seconds slower than Sundays run-in which was substantially longer.

But the good news is I finished exactly 54 seconds back of Mike Lyons to make it a shared 2nd place for the US Sprint Championships. Yet again Mark Voit well ahead with a class winning time of 17:31.

Will do post mortem when splits get posted - as I assume they will go up shortly..

Routegadget

Red/Blue Sprint 1 - Splits

Red/Blue Sprint 2 - Splits

Friday Apr 4, 2008 #

Event: Flying Pig XII

Run - Road warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Adidas Response Trail 14

warmup before the middle pig. Cool and damp, but the rains of earlier had subsided. Ran up the hill at a pretty decent pace to get the heart rate up and then jogging around and stretching at the start. Although chilly at the start, I decided to take off the longer top I had on and just run in short sleeves. Was a good choice. As I was standing around waiting for my start I heard a familiar name called up to the line - Ivar Helgeson. I thought to myself, the basemapper? nah, can't be... but indeed it was...

Orienteering race (Middle Pig Red) 36:56 [4] *** 4.3 km (8:35 / km) +150m 7:19 / km
spiked:13/20c shoes: Adidas Response Trail 14

The absolute last starter of the day, and no one out on any other courses either, so started alone. The crew began taking down the start while I was on the line and apparently put away the beeping timer before I started - seemed like a long minute on the line and I asked the guy - shouldn't there be a beep? He says, 'oh yeah - you can go....'

Very slick especially in the area around each control since everyone had been there before me churning up the goo. Almost slid past the first and fifth controls.

A few minor hesistations, a couple route corrections required but a fairly clean, but far from perfect run. Overtook and passed a couple of M45's so felt good about that. Wound up 3rd on M45, only 9 seconds shy of 2nd spot, Mark Voit winning the class in 32:33.

Routegadget

Red - Short Pig/WRE - Splits

Tuesday Apr 1, 2008 #

Run - Mixed (Happy Feet) 30:00 [2]
shoes: Puma Sierra Trail Racers

The usual, but today my 'station' was jumping jacks - so I estimate I did somewhere on the order of 600 of them on a muddy field so the more I did, the slicker it got.

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