Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 30 days ending Jun 30, 2010:

	activity	#	time	miles		km		+m	load
	Run - Trail	16	15:39:38	83.51	(11:15)	134.4	(6:59)	1195	286.6
	Run - Road	2	2:40:53	17.5	(9:12)	28.16	(5:43)	510	48.3
	Orienteering	3	2:23:08	6.65	(21:32)	10.7	(13:23)		42.9
	Hiking	2	1:05:00	2.98	(21:48)	4.8	(13:32)		2.0
	Total	23	21:48:39	110.65	(11:50)	178.07	(7:21)	1705	379.8
	[1-5]	22	21:03:39
averages - sleep:7.2 rhr:46 weight:75kg

3:11

0:00

» now

Wednesday Jun 30, 2010 #

5 AM

Run - Trail (Yawgoog R/Gr/Ye) 1:00:00 [3] 7.3 km (8:13 / km)
shoes: Mindbender

finished trail system - time estimated

2 PM

Hiking (Yawgoog - OLS) 20:00 [1] 1.8 km (11:07 / km)
shoes: Mindbender

Hiking out to OLS (Outdoor Leadership Training) site with class. Camping gear less cooking/water/food.

Tuesday Jun 29, 2010 #

5 AM

Run - Trail (Yawgoog Or/Bl/Wh) 1:02:00 [3] 8.3 km (7:28 / km)
shoes: Mindbender

A few more trails... sketchy blazes on some.

Monday Jun 28, 2010 #

5 AM

Run - Trail (Yawgoog Ye/Wh) 38:00 [3] 5.25 km (7:14 / km)
shoes: Mindbender

Spending the first part of the week at camp with Troop 2. Helping the new boys make sure they get to the proper locations and get comfortable with being at camp. I'm doing outdoor leader training mid-week.

Getting up early and running the the trails systems so I can get the 'Hiker of Yawgoog' by hiking (ok, running) all of the colored trails in the camp system. Lots of rocks, lots of laurel, lots of bugs... But a nice run just the same..

Sunday Jun 27, 2010 #

7 PM

Run - Trail (misc) 15:00 [3] 2.0 km (7:30 / km)
shoes: NB 790 {green}

easy run back after taking the car out to remote parking area at Camp Yawgoog in RI

Saturday Jun 26, 2010 #

8 AM

Run - Trail long (Birch Mountain) 3:11:00 [3] 15.86 mi (12:03 / mi)
rhr:48 slept:4.0 weight:75.7kg (sick) shoes: Mindbender

Tight chest Thursday night obviously the onset of a summer cold, now in full swing. Sore throat, lots of mucous and other pleasantness, not much sleep. This mornings long run probably won't be pretty....

{edit} Started out feeling pretty good, but really working hard by around 30 minutes, as we approached the hour mark, I seriously considered letting John & Kristina go on and heading back to Line St. But John overran the cutoff trail by the tower and I called them back and headed across Birch Mountain Rd into Gay City.

Once across the road actually felt quite a bit better, not great mind you, but well enough to keep shuffling forward. Might be fewer steep hills on that side. FDF's really fierce on that side of the road, wound about on the ribbon trail down to Blackledge, then back towards Birch Mountain, up to the summit of Case then back down to Line St.

A lot farther/longer than I thought I'd be able to go, a real struggle to get through it even at a very slow pace, but very glad I did.

Off to summer camp with Jackson tomorrow (I'm only going through Thursday), not sure how much running I'll get in, but going to try. Then probably headed out for an overnight backpack with Hayden on Friday-Saturday (his first), then back to camp to fetch Jackson on Sunday.

Friday Jun 25, 2010 #

5 AM

Note
rhr:44 slept:8.0 weight:74.4kg (sick)

sore throat, post nasal crap - figures, I start a weeks vacation tomorrow....

Thursday Jun 24, 2010 #

5 AM

Note
rhr:44 slept:8.0 weight:74.8kg

6 PM

Run - Trail race (Bolton XC #1) 19:54 [5] 3.7 km (5:23 / km)
shoes: Mindbender

First XC race of the summer. Skies opened up 10 minutes before start, got soaked, then sun came out... gorgeous double rainbow but steamy...

Legs felt ok, but chest really tight, almost painful so really backed off on 2nd lap. 6:25, 7:39, 5:49 (9:40 pace)

good crowd including Jim Henderson, John Agosto, Deb Livingston, Ken Forrest & Vicki Q.

- Splits

Tuesday Jun 22, 2010 #

5 AM

Note
rhr:46 slept:7.0 weight:73.9kg (rest day)

pretty tired from yesterday so taking today off...

Monday Jun 21, 2010 #

5 AM

Run - Road long (commute) 2:00:00 [3] 12.5 mi (9:36 / mi) +300m 8:56 / mi
rhr:46 slept:6.5 weight:73kg shoes: Mindbender

Opted to run/walk to work rather than ride. Nice weather out, but a real slog. I estimated 2 hours before leaving the house and I was within 20 seconds of that figure if I don't count the walk from Dunkin Donuts to my office :-)

I've got a couple options for the return trip, none of which involve running home thankfully....

Sunday Jun 20, 2010 #

7 AM

Run - Trail long (Birch Mtn) 1:22:00 [2] 11.4 km (7:12 / km) +255m 6:28 / km
rhr:49 slept:7.0 weight:74.8kg shoes: Mindbender

Wandered over to Birch Mtn / Case Mtn. Started at Line St. I've run many of these trails before with others, but this is the first time I've run this part of the area solo and with a map in hand. As Swampfox would say - so fine....

Not particularly energetic, though it was warm and muggy which is not my kind of running weather. Passed a few mountain bikers, so it wasn't that bad. Spent a bit of time after the first hour doing some off-trail exploration in some spots that looked very promising from my crude basemap - it didn't disappoint...

This whole area needs to be mapped (I've known that since I ran on this part of the Gay City base back in '97), so I've decided to begin mapping it with no definite timeframe, but at least to make progress. The section covered by the old base is a pretty small part of the whole thing, but I've been collecting some GIS data from various sources, I've found some aerials where rock features are actually discernable and in playing around with what I've cobbled together, then overlaying some of them on the Dunlavey base - what I've got to work with is pretty damn good. Lots of field checking to be sure, but I think I can make a fine map without a traditional basemap being flown. The area I'm planning on working on is a bit over 10 square kilometers, but there's plenty more south of the powerlines.

I was actually out there about 1:35 or so, but apparently was paused quite often so the posted time is my garmin 'moving time'. I did spend a few minutes watching a big snapping turtle at the north end of Buckingham - opted not to wade through that section.

C • Case! 1

10 PM

Note

due to a DMV snafu, it appears my car is sans valid registration.

Guess I'll be riding to work tomorrow.....

Saturday Jun 19, 2010 #

6 AM

Note
rhr:49 slept:6.0 weight:73.9kg

rhr up a tad, but also short on sleep past couple nights. Hopefully get to go running later, but Ellen and Anna are volunteering at the Tolland Sprint Triathlon this AM, so the mornings out...

Now that I'm feeling better again (not great, but much better), I'm floundering on restarting my training, haven't managed to get any good long runs in. I think the problem is that I don't have a 'goal' event to work towards. And since I'm not sure the endurance base I had over winter is going to rebuild anytime soon I'm reluctant to put a long one on the schedule at this time. So perhaps I'll aim for the US Classic Champs (17 weeks away) and start getting some terrain training in to get back in O shape instead. We'll see....

Wooster Mtn would have been nice, but doesn't look likely...

9 PM

Note

nuthin... no free time today, though it wasn't a day where much got done either, apart from refereeing the boys arguments :-(

gotta go pick Anna up from an 8th grade end-of-school party at a friends shortly, and I'm quite sure the will to head out the door for a run will have left me - in fact I think its already gone...

Maybe I'll sneak over to Case Mtn in the AM...

Friday Jun 18, 2010 #

5 AM

Note
rhr:43 slept:6.0 weight:74.4kg

2 PM

Hiking 45:00 [0] 3.0 km (15:00 / km)
shoes: NB 790 {green}

Last day of school, kids home early, took a walk down the street plus a bit of trails toward Shafran. Warm and muggy.

Thursday Jun 17, 2010 #

5 AM

Note
rhr:43 slept:7.5 weight:74.4kg (rest day)

straight to work this am, perhaps something this evening if time allows

Wednesday Jun 16, 2010 #

5 AM

Run - Trail (Crandalls) 33:04 [3] 5.2 km (6:22 / km) +100m 5:48 / km
rhr:42 slept:8.0 weight:74.4kg shoes: Mindbender

Almost bagged it on the way in to work, but pulled off at the park, laced on the shoes and hit the trail. Very pokey, no energy.

Tuesday Jun 15, 2010 #

5 AM

Run - Trail (Crandalls) 30:58 [3] 5.2 km (5:57 / km) +100m 5:26 / km
rhr:46 slept:7.0 weight:75.3kg shoes: Mindbender

usual loop, not terribly energetic

Monday Jun 14, 2010 #

5 AM

Run - Trail (Crandalls) 30:09 [3] 5.2 km (5:48 / km) +100m 5:17 / km
rhr:45 slept:8.0 weight:74.8kg shoes: Mindbender

Sunday Jun 13, 2010 #

6 AM

Note
rhr:46 slept:7.0 weight:75.7kg

Saturday Jun 12, 2010 #

Event: WCOC picnic and Sprints at Ratlum Mt

6 AM

Note
rhr:45 slept:8.0 weight:75.7kg

2 PM

Orienteering (Ratlum Sprint #1) 52:08 [3] 2.5 km (20:51 / km)
shoes: NB 790 {green}

First sprint course with Hayden. Heavy rain had passed, just light rain and stuff from the trees - woods VERY wet... Jogged some, walked some. Only one miss, rest pretty clean but at Hayden's pace. Winning time around 22 minutes I think (Marie A).

Jackson didn't feel like going out, so didn't do the second one...

Friday Jun 11, 2010 #

5 AM

Run - Trail (Soapstone) 54:58 [3] 10.0 km (5:30 / km) +100m 5:14 / km
rhr:44 slept:7.75 weight:76.2kg shoes: Mindbender

Ran w/ Tony - 24km course from Hopkins up to Quartz Rock, he went on, I headed S via Mtn Bike trails and finished up on Shenipsit. Nice morning, misty sunshine. Drove to work and now its gray and depresssing. I guess work is like that, eh?

Thursday Jun 10, 2010 #

6 AM

Note
rhr:46 slept:8.0 weight:74.8kg

6 PM

Note

another zero - schedule just gets too congested to run after work. I've got to get it done before work or it doesn't happen...

Wednesday Jun 9, 2010 #

5 AM

Note
rhr:45 slept:7.5 weight:74.8kg

8 PM

Note
(rest day)

Had been planning on Forest Park this evening but cold and rainy suggested a different plan. Oh well, we'll call it a rest day

Tuesday Jun 8, 2010 #

5 AM

Run - Road hills (Happy Hills) 40:53 [3] 5.0 mi (8:11 / mi) +210m 7:14 / mi
rhr:57 slept:6.0 weight:74.8kg shoes: Mindbender

Met up with the boys (Bruce, Scott & Tony) for the Tuesday morning routine. Body only willing to do 2 of 4 repeats, but better than nothing. 1934, 2031. Chilly morning - mid 40's

Monday Jun 7, 2010 #

5 AM

Note
rhr:50 slept:7.75 weight:74.8kg

6 AM

Run - Trail (Crandalls) 30:10 [3] 5.3 km (5:42 / km) +100m 5:12 / km
shoes: Mindbender

The usual loop, gorgeous morning, flushed a few deer heading up the hill. Walked a little toward the top. Added a little bonus mileage (100m or so) when I had to backtrack to circumvent a large fallen tree at the end. Felt pretty perky up on the top of the hill though the overall time is pretty average... Planning on Forest Park on Wednesday for the 5K.

Sunday Jun 6, 2010 #

Event: Nipmuck Trail Marathon

Event: Gay City State Park

Event: US Team Official 5K time trial (the first of two trials in 2010)

10 AM

Run - Trail long (Nipmuck) 3:00:00 [3] 22.5 km (8:00 / km)
shoes: Mindbender

'Cruised' the north half of the course. After getting the halfway/finish area set up, I headed out after the first dozen or so runners went through. Spent 10-15 minutes at each aid station helping out the volunteers and assessing stock levels etc and encouraging runners to drink. Warm and humid today, so staying hydrated was a big concern. With a decent 'rest' at each aid station, the running between was pretty brisk, but I slowed often to chat with runners going both ways. I was probably actually only running 2 hours or so.

110 finishers, 80 year old Rich Busa and a couple cohorts wrapping the day up at 8:45. And I'm now officially the RD of the venerable Nipmuck Marathon. I'm quite happy that all the key volunteers are excited to work with the Shenipsit Striders to run the race going forward...

7 PM

Note

Nipmuck side note - towards the end I was helping out doing finish timing and what should I spy laminated to the back of the official finish timing clipboard?

Yessiree - a genuine collectors edition Peter Gagarin Wheaties box... Nipmuck Dave is just a totally cool kind of dude....

Saturday Jun 5, 2010 #

2 PM

Orienteering (Jamboree) 9:00 [3] 1.0 km (9:00 / km)
weight:76.7kg shoes: Roclite 312gtx

NEOC short course 3 at scout jamboree in Hebron - with caveats.

NEOC timing - rounded to nearest minute

Got map, no start triangle or lines between controls - probaby almost a minute getting our bearings on the map.

no flags, but detergent bottles with letters to record - but we didn't have a pencil doh! Had my camera so photographed each control with timestamp - poor mans e-punch

a brief effort in hot weather toting lots of extras in pockets etc - but still a glimmer of physical activity amidst the day of taking in all the scout show had to offer

Friday Jun 4, 2010 #

5 AM

Note
rhr:46 slept:8.5 weight:75.3kg

8 AM

Orienteering (Gay City Red) 1:22:00 [3] 7.2 km (11:23 / km)
shoes: NB 790 {green}

Over to Gay City to pre-run the Red course for Sunday. Nice course, though it is summer and the ferns have grown up in many places obscuring otherwise fast ground. It was also very damp and steamy in the woods and I kind of lost energy about halfway around. Water features are definitely damp with the recent rains.

Thursday Jun 3, 2010 #

5 AM

Note
rhr:46 slept:8.0 weight:74.8kg

7 AM

Run - Trail (Nipmuck) 50:31 [3] 7.13 km (7:05 / km) +240m 6:04 / km
shoes: Mindbender

Westford Rd to Natchaug Jct then N to Boston Hollow & back

Wednesday Jun 2, 2010 #

6 AM

Run - Trail (Crandalls) 32:49 [3] 5.2 km (6:19 / km) +100m 5:45 / km
rhr:46 slept:7.25 weight:75.3kg shoes: Mindbender

Tired this morning, hence a more relaxed perambulation of the 5k loop...

Tuesday Jun 1, 2010 #

6 AM

Run - Trail (Crandalls) 29:05 [3] 5.2 km (5:36 / km) +100m 5:06 / km
rhr:46 slept:6.5 weight:75.7kg shoes: Mindbender

felt kind of sluggish for the first few minutes, but perked up quite a bit when I hit the singletrack. Ran the whole hill...

C • Nipmuck RD 3

« Earlier | Later »