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Training Log Archive: cmorse

In the 30 days ending Sep 30, 2019:

	activity	#	time	miles		km		+m		load
	Orienteering	4	4:08:32	15.5	(16:02)	24.94	(9:58)	227	41c	121.9
	Run - Trail	4	3:43:40	22.06	(10:08)	35.51	(6:18)	325		93.8
	Walking	3	3:14:33	9.74	(19:59)	15.67	(12:25)	114		11.0
	Run - Dirt	3	2:09:59	13.68	(9:30)	22.02	(5:54)	431		42.8
	Run - Mixed	2	1:33:39	10.2	(9:11)	16.41	(5:42)	83		26.0
	Hiking	1	52:36	1.16	(45:18)	1.87	(28:09)	100		1.2
	Run - Road	1	15:50	1.47	(10:45)	2.37	(6:41)	99		7.1
	Total	17	15:58:49	73.81	(12:59)	118.79	(8:04)	1378	41c	303.9
	[1-5]	17	13:08:39
averages - sleep:6.8 rhr:42 weight:77.5kg

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Monday Sep 30, 2019 #

5 AM

Note
rhr:32 slept:7.0 weight:77.1kg

3 PM

Run - Mixed 41:06 8.19 km (5:01 / km) +42m 4:54 / km
ahr:134 max:157 weight:75.7kg shoes: Speed Cross Varios 2015

Too nice a day not to get out, so suspended my cleaning and repatriation of household items, slapped on the shoes and headed for the lake. Felt sluggish to start but figured I'd see if I could stay near 5min/km. Felt harder and harder to do as run progressed, but hit 5 miles in under 40 then backed off the last final bit. Glad I got out.

Sunday Sep 29, 2019 #

Event: WCOC Gay City State Park

7 AM

Note
rhr:39 slept:8.0

And one more day to do the upstairs bathroom. This shouldnt take long, so hopefully get out later, even if just down the street to loosen things up.

Saturday Sep 28, 2019 #

6 AM

Note
rhr:46 slept:7.5 weight:77.1kg

Friday Sep 27, 2019 #

4 AM

Note
rhr:39 slept:6.0 weight:76.9kg

Having new floors put in today and tomorrow, don't know if ill be able to sneak out or not.

10 PM

Note

Pulled up carpets only to find underlayment was comprised of 3/4" particle board which, over an unheated basement, had aborbed enough moisture over 35 years so as to be rather "unflat" and even crumbly in spots. This rendered our new composite flooring a no-go.

Rather than go with a glue down product, which would have worked but have noticeable undulations, or staying with carpet ( which didnt want to do) - either which would have simply gone over top of the crap underlayment and who knows what additional problems might ensue later - we sucked it up and had them demo everything down to the subfloor, which is in good shape. A significant amount of extra time, effort & money. Dang...

Crew worked until after 8 and will be back at 7am. But the new 1/2" ply underlayment is nice and flat, and screwed, not nailed so a solid floor, means we should be fine with our selected flooring choice.

So yeah, no runs at all this week... and the weekend isnt looking too promising either..

C • Screwed 2

Thursday Sep 26, 2019 #

5 AM

Note
rhr:42 slept:6.0 weight:77.3kg

Closed on the house in Granby yesterday, not what what we were hoping for, but septic & well need work and i dont have the wherewithall to undertake that project. But another item off the todo list. Should get out for a run one of these days.

C • House 4

Wednesday Sep 25, 2019 #

5 AM

Note
rhr:37 slept:6.0 weight:76.6kg

Tuesday Sep 24, 2019 #

5 AM

Note
rhr:35 slept:7.0 weight:77.2kg

Monday Sep 23, 2019 #

5 AM

Note
rhr:48 slept:7.0 weight:76.3kg

Sunday Sep 22, 2019 #

Event: NEOC: Great Brook Farm & Youth Series #2

6 AM

Note
rhr:44 slept:8.0 weight:77.8kg

11 AM

Orienteering race (Great Brook Red) 1:34:11 ***** 8.23 km (11:27 / km) +86m 10:53 / km
ahr:136 max:172 22c weight:76.9kg shoes: 280 ORoc 2017

Warm day, mid 80s by end. Map from #2 through #11 or so in very densely mapped NW section, very hard to discern map. In many cases I couldn't make out trails at a determined standstill. Many errors in here. Got pushed around a lot by dead fall and/or undergrowth. Latter part of run just out of gas and making stupid route choices. But beats not getting in the woods at all.

Had ice cream after Anna & company came in, then Anna & I swung through Gardner to see Hayden.

Red - Splits

Saturday Sep 21, 2019 #

Event: UNO O-Ringen

7 AM

Note
rhr:56 slept:11.0

Was planning on UNO-Ringen, but too many items on the domestic docket to attend to..

Friday Sep 20, 2019 #

4 AM

Note
rhr:40 slept:1.0

C • One hour? 9

Thursday Sep 19, 2019 #

4 AM

Note
rhr:38 slept:7.0 weight:78.1kg

7 PM

Note

My favorite time of year. Got to work, still dark. Got home, already dark. Sigh... no coyote run tonight...

Wednesday Sep 18, 2019 #

4 AM

Note
rhr:41 slept:6.0 weight:77.5kg

Tuesday Sep 17, 2019 #

5 AM

Note
rhr:30 slept:7.0 weight:78.9kg

6 PM

Run - Dirt hills 51:11 7.88 km (6:30 / km) +200m 5:46 / km
ahr:147 max:176 weight:77.9kg shoes: Bondi 5 2018

Easy run, 3 trips. HR reading was pretty whacked, so I moved all zone 4 & 5 time into zone 3 manually.

Monday Sep 16, 2019 #

5 AM

Note
rhr:40 slept:6.5 weight:78.4kg

Sunday Sep 15, 2019 #

7 AM

Note
rhr:41 slept:7.5 weight:77.2kg

3 PM

Run - Dirt 32:15 6.05 km (5:20 / km) +28m 5:12 / km
ahr:129 max:160 weight:77.7kg shoes: 285 TrailRoc 2019

Mid afternoon run just to get something in. Not terribly energetic, but tossed 2x1000m moderate in the middle with 500m recovery. Can't really tell from HR/pace graph, but I was working it a bit harder, honestly.

Saturday Sep 14, 2019 #

Event: NEOC: Upton State Forest

6 AM

Note
rhr:41 slept:8.0 weight:77kg

10 AM

Orienteering race (Upton SF Red) 1:34:14 8.64 km (10:55 / km) +141m 10:05 / km
ahr:136 max:165 shoes: 280 ORoc 2017

Cool, overcast. Nice day for some O. Woods quite green, a lot of Clethra in the damper areas, much like Gay City a few weeks ago. Made for fairly slow running in many spots. Navigation mostly ok with the exception of #7. When I got to #6, it was control #107, which I apparently had in my head so headed east from #6 as if I was going east from #7-#8. Got down slope, but faced with a large beaver marsh rather than a crossable stream, however some of the recently felled trees were still green, so I assumed perhaps it was a very recent marsh and therefore unmapped. I found my way across, still assuming I was heading for #8, things looking vague but not immediately clicking, then picked up a minor trail, wandered SE on it a bit for realizing what I had done. Luckily it was almost entirely a trail run back to 7 from there, but definitely lost 6+ minutes on that brain fart. The rest was ok, if a little slow in the green, and also a bit hesitant looking for features that were sometimes hard to see in the dim green woods.

Also apparently bumped my watch into pause mode about 32 minutes in. I looked down and saw it wasn't running, restarted it but at that point wasn't sure how long it had been paused, but apparently only a couple minutes. Adjusted time to match SI

3 PM

Walking 1:17:36 5.87 km (13:14 / km) +31m 12:53 / km
ahr:99 max:154 shoes: Speed Cross Varios 2015

Afternoon walk with Hayden & Ellen on the Perley Brook Trail loop around the reservoir. A fairly short walk from Hayden's apartment and he's hoping to go explore the trail system further on bike tomorrow. But a good spot for a jaunt & chat. Managed to avoid the rain showers coming through. Then a fine dinner at Gardner Ale House just down the street from his place.

Red - Splits

Friday Sep 13, 2019 #

5 AM

Note
rhr:45 slept:6.1 weight:76.3kg

2 PM

Walking 1:09:40 6.09 km (11:26 / km) +27m 11:11 / km
ahr:80 max:118

w/ Anna. Gorgeous afternoon..

Thursday Sep 12, 2019 #

5 AM

Note
rhr:48 slept:8.25 weight:77.8kg

6 PM

Run - Trail (Coyote Run) 1:17:43 11.21 km (6:56 / km) +181m 6:25 / km
ahr:129 max:176 weight:76.6kg shoes: 285 TrailRoc 2019

Cool, cloudy run with Silk City gang. Porter/Howard then over to Case and a really strong run up the carriage road with Mike W. Don't think I could pushed much harder yet the HR didn't max out. Getting pretty dim by the time we were coming out of case and decidedly dark when we got back to cars.

Wednesday Sep 11, 2019 #

5 AM

Note
rhr:58 slept:6.5 weight:77kg

Tuesday Sep 10, 2019 #

4 AM

Note
rhr:50 slept:6.7 weight:78kg

Been waking up consistently at 4am of late, don't really know why. But have stuff to do at work, so up and away..

2 PM

Walking 47:17 3.71 km (12:45 / km) +57m 11:50 / km
ahr:90 max:132

6 PM

Run - Trail (Nevers Park) 53:11 9.0 km (5:54 / km) +79m 5:40 / km
ahr:120 max:136 weight:77kg shoes: 285 TrailRoc 2019

Easy run at Nevers Park in South Windsor, rolling, winding stonedust fitness trail, about 3km in a figure 8. Some woods, some open. Maybe two rocks that could trip you up if it were dark, you were tired or you were intoxicated - pick two.

C • Two rocks 4

Monday Sep 9, 2019 #

5 AM

Note
rhr:35 slept:7.0 weight:78.4kg (injured)

Sunday Sep 8, 2019 #

7 AM

Note
rhr:31 slept:7.0 weight:79.5kg

8 AM

Run - Mixed 52:33 8.22 km (6:23 / km) +41m 6:14 / km
ahr:110 max:145 weight:78.2kg (injured) shoes: Bondi 5 2018

2 days off and hip still bugging me, so a very easy 5m run. Retroactively marking as injured, since it definitely stems from Thursdays nonsense.

3 PM

Hiking (Crow Ledges) 52:36 1.87 km (28:09 / km) +100m 22:14 / km
ahr:84 max:107 shoes: Speed Cross Varios 2015

Afternoon hike while up visiting Hayden in Gardner.

C • Nostalgia 2

Saturday Sep 7, 2019 #

6 AM

Note
rhr:44 slept:8.0 weight:78.6kg (injured)

Friday Sep 6, 2019 #

Event: UNO Camping Weekend

5 AM

Note
rhr:56 slept:6.5 weight:77.6kg (injured)

Achy hips this AM. Perhaps I'm too old for this speedwork foolishness...

Thursday Sep 5, 2019 #

5 AM

Note
rhr:40 slept:6.0 weight:78.4kg

Awake early again, this time by raccoons going through the recycling bins at 4am.

6 PM

Note

Porter/Howard - Intervals

Run - Trail intervals 55:24 9.22 km (6:00 / km) +39m 5:53 / km
ahr:137 max:168 shoes: Speed Cross Varios 2015

Porter/Howard. Plan was 2min easy/recovery > 1min moderate > 30sec hard > repeat. Did 11 repetitions and called it a night. Seemed ok, but 30sec never seemed quite long enough to push HR well into the red zone. Graph looks consistent though.

Wednesday Sep 4, 2019 #

4 AM

Note
rhr:46 slept:5.0 weight:77.4kg (rest day)

Been waking up early of late. Seasonal change perhaps.

Tuesday Sep 3, 2019 #

5 AM

Note
rhr:41 slept:6.0 weight:78.2kg

6 PM

Note

Happy Hills

Run - Dirt hills 46:33 8.09 km (5:45 / km) +203m 5:07 / km
ahr:130 max:151 weight:78kg shoes: Bondi 5 2018

Just three hills tonight. Legs pretty tired, didn't push it.. But ice cream, of course. Only a couple weeks left before we migrate to winter course.

Monday Sep 2, 2019 #

6 AM

Note
rhr:36 slept:6.5 weight:77.5kg

10 AM

Run - Trail tempo 37:22 6.07 km (6:09 / km) +25m 6:02 / km
ahr:154 max:192 shoes: Speed Cross Varios 2015

Labor Day Social Run @ UConn Dairy Bar. Big group, 28? plus doggos. Emma asked me to chaperone any faster runners in a lead group, but most everyone hung back with the middle group, so I used the opportunity to wander back and forth across or paralleling the trail in terrain running mode, keeping the trailing group in sight, but pushing the effort to train the legs & lungs. Out to Gurleyville Rd. Solid effort...

Run - Road warm up/down 15:50 2.37 km (6:41 / km) +99m 5:32 / km
ahr:137 max:155 weight:76.8kg shoes: Speed Cross Varios 2015

And then a slower jog up the hill on pavement back to dairy bar. Chocolate malt and a good hang with the crew..

Sunday Sep 1, 2019 #

Event: 2019 CMOUSA Corn Maze Champs

6 AM

Note
rhr:42 slept:8.5 weight:76.6kg

3 PM

Orienteering race (Corn Maze Sprint) 6:56 0.91 km (7:38 / km)
ahr:138 max:155 weight:77.7kg shoes: 285 TrailRoc 2019

Orienteering race (Corn Maze Classic) 24:41 3.16 km (7:48 / km)
ahr:149 max:182 shoes: 285 TrailRoc 2019

8 PM

Orienteering race (Corn Maze Night-O) 28:30 [4] *** 4.0 km (7:08 / km)
19c shoes: 285 TrailRoc 2019

Apparently my watch didn't start. And no real idea what my time was. So this is a placeholder for now. Total WAG. Had a 5 control handicap, decided to skip 17-19 on the back side, so that left 2 skips on the front side, though I don't recall which ones I skipped now. A few major blunders, numerous hesitations and a couple bouts of all out sprinting when a particular route offered a span of 'decision-less' running... Good times..

C • time 1

Sprint - Splits

Classic - Splits

Night - Splits

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