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Training Log Archive: cmorse

In the 31 days ending Aug 31, 2011:

	activity	#	time	miles		km		+m				load
	Run - Trail	7	8:53:04	46.28	(11:31)	74.48	(7:09)	710				178.3
	Orienteering	14	6:37:51	24.74	(16:05)	39.82	(10:00)	505	94 /	147c	63%	217.6
	Other	1	2:30:00									15.0
	Run - Mixed	4	2:22:25	18.95	(7:31)	30.5	(4:40)	55				42.7
	Hiking	1	1:30:00	3.11	(28:58)	5.0	(18:00)	250				9.0
	Fieldwork	1	50:00	2.49	(20:07)	4.0	(12:30)			8c		5.0
	Total	27	22:43:20	95.57		153.8		1520	94 /	155c	60%	467.7
averages - sleep:7.2 rhr:45 weight:75.8kg

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Wednesday Aug 31, 2011 #

6 AM

Note
rhr:43 slept:8.0 weight:75.5kg

Tuesday Aug 30, 2011 #

6 AM

Note
rhr:44 slept:8.0 weight:74.8kg

Monday Aug 29, 2011 #

4 PM

Run - Trail hills (Hare Hills) 15:15 [3] 2.0 km (7:38 / km) +110m 5:59 / km
shoes: old 285 Roclite A

Ran out Hare Rd, then opted to drop down to the lake and do a couple hill repeats. A good twisty, rooty, rocky, muddy jeep track, ~500m from bottom to top, 55m climb for each. Only did two. Total climb also includes 55m climb from corner of SLR up to top of hill over 800m. These felt hard and they were - but they will be good for me as hill climbing is a weak spot. But no energy in the legs today, so I was fine with calling it a day at two.

I have no idea what that pace spike anomaly around 2km in was, its not like I was evading attack badgers or sub-morons or anything...

Run - Mixed warm up/down (Hare Rd) 30:45 [3] 6.5 km (4:44 / km) +55m 4:32 / km
weight:75kg shoes: old 285 Roclite A

Sunday Aug 28, 2011 #

1 PM

Note

After the heaviest of the rain subisided, I thought I'd go for a nice run. But then considered that without power, and no idea when power would be back, that I wouldn't be able to take a post-run shower. So I took another nap instead... Lots of naps today...

Saturday Aug 27, 2011 #

6 AM

Note
rhr:45 slept:8.0 weight:76.4kg

7 AM

Run - Trail long (Northern Nipmuck) 1:54:00 [3] 12.9 km (8:50 / km) +500m 7:24 / km
weight:74.8kg shoes: old 285 Roclite A

Starting at Boston Hollow, ran the 2nd half of the NN course up to the aid station, then back to Boston Hollow. Others going 16m with a jaunt down to Iron Mine Rd and back but I had decided before heading out that 8 would be it for me today as my calves are still somewhat sore from Wednesday night. Good crew, perhaps a dozen, ran with Bruce for most of it..

Friday Aug 26, 2011 #

6 AM

Note
rhr:47 slept:7.5 weight:76.7kg

Thursday Aug 25, 2011 #

6 AM

Note
rhr:49 slept:6.0 weight:75.1kg (rest day)

legs quite sore this morning.

Wednesday Aug 24, 2011 #

6 AM

Note
rhr:44 slept:8.0 weight:75.7kg

Another gorgeous day on tap and another day I may not get out. Perhaps I'll sneak off to Forest Park this evening.

6 PM

Run - Trail warm up/down 18:00 [3] 3.0 km (6:00 / km)
shoes: old 285 Roclite A

Run - Trail race (Forest Park 5k) 20:38 [5] 5.2 km (3:58 / km) +100m 3:37 / km
shoes: old 285 Roclite A

Nice night for running, wasn't sure the legs were ready, but after running in from the S side of the park they were loosened up. Previous PR was 21:10, so figured I'd be optimistic and shoot for 21 minutes flat - they have you estimate your time before the race.

Off the line behind a speedy looking HS kid - you know, the tall lean kind with a long stride. Down the hill just behind him, then when he did the zig on the board bridge, I stormed right through the stream - not really intending to pass him, but wound up in front anyway. Stayed in front through the marshy section and up the hill, then let him by. He slowly pulled away, eventually breaking 19 minutes (he's apparently a 16:30 5k runner on flat courses). I pushed to create a gap back to chasers knowing my tendency to fade a bit later in the race and I wanted to try and get out of sight/chasing distance - no sense being a rabbit and getting chased down.

Apparently successful as no one in sight behind me during the last 1000m and cranked up the final hill to come in at 20:38, 32s off my previous PR earlier this summer.

A very fine end to the summer XC season which has obviously paid off for me with steadily decreasing times at shorter distances and my Manchester qualifier last week (I've never been in the sub-30 corral before, right behind the elite runners).

Looking forward to making the most of a busy O season ahead...

Measured the course in OCAD - looks like a 5.2km, 100m climb

Tuesday Aug 23, 2011 #

6 AM

Note
rhr:43 slept:6.5 weight:75kg

Monday Aug 22, 2011 #

5 AM

Note
rhr:44 slept:7.5 weight:75.6kg

Sunday Aug 21, 2011 #

5 AM

Note
rhr:44 slept:6.0 weight:75.1kg

7 AM

Run - Trail long (NipMuck 2nd half) 3:10:00 [3] 22.5 km (8:27 / km)
weight:74.9kg shoes: 340 ORoc 2010

A nice group of 20 out for today's Nipmuck training run. Ran sweep to make sure everyone survived ok. Nice day to be out - foggy overcast burned off the last half hour. Then stood around chatting for a while before heading in to work...

post run weight was late afternoon - after lunch and a few quarts of fluid so real post-run weight was likely in the low 160's

Saturday Aug 20, 2011 #

6 AM

Note
rhr:41 slept:8.0 weight:75.7kg

8 AM

Orienteering (Crandall Sprint) 26:08 [3] 3.0 km (8:43 / km)
9c shoes: old 285 Roclite A

Test running NOD Sprint course. A few new trails have cropped up and need to be added, including one that basically runs the line on one of the legs I really liked - damn... Also need to tweak a few controls as seasonal marsh edges pretty indistinct right now. Like the overall course design though a bit longer than some sprints.

3 PM

Fieldwork (Crandalls) 50:00 [1] 4.0 km (12:30 / km)
8c shoes: old 285 Roclite A

Afternoon walk with Anna to make some map updates. Added about 1000m of new bike trail on the big hill, meandering back and forth and totally screwing up the 5th leg of my sprint course. Also removed a few hills, added a couple others and some new boulders - all courtesy of the town maintenance department. The roof is up on the new pavilion (collapsed this winter) and looks like it should be ready to go by the 18th, so it stays on the map - though the official start/finish aren't right at the pavilion and if its still fenced off we can use the picnic tables nearby...

Also added the new ADA trail from the lodge over to Tolland Intermediate School. Its a trail, 2m wide, but its paved so I mapped it as a solid line 'road' (504.0) rather than 'trail' (506.0). Its pretty obvious when you're on it.

Friday Aug 19, 2011 #

6 AM

Note
rhr:45 slept:6.5 weight:76.7kg

1 PM

Other (Canoeing) 2:30:00 [1]

Canoeing on the Housatonic with family. Pretty much solo canoeing with two kids in boat for ballast. Good upper body workout. Hung up on lots of rocks. Had to go back upstream to rescue Ellen, Anna & Hayden after they swamped in the rapids under Cornwall Bridge. This after retrieving 3 waterbottles, 2 paddles &1 daughter from the current below the rapids where Jackson & I were waiting.

Thursday Aug 18, 2011 #

7 AM

Note
rhr:42 slept:8.0 weight:75.7kg

Woke up and thought about some hills, but my calves are pretty tight so am going to pass on running, at least for now. We'll see what the evening brings.

Wednesday Aug 17, 2011 #

6 AM

Run - Mixed (Hare 5m) 37:40 [3] 8.0 km (4:43 / km)
weight:75.2kg shoes: old 285 Roclite A

Note
rhr:44 slept:8.0 weight:75.8kg

2 PM

Hiking (Penwood) 1:30:00 [1] 5.0 km (18:00 / km) +250m 14:24 / km

Afternoon hike w/ Anna @ Penwood. Gorgeous day, hiked yellow trail N from parking, up stairway to open summit, then back via Metacomet trail.

Tuesday Aug 16, 2011 #

6 AM

Note
rhr:45 slept:7.5 weight:75kg

Monday Aug 15, 2011 #

7 AM

Note
rhr:44 slept:9.0 weight:75.3kg

Body still kind of achy today. We'll see what it's got tonight at Wickham Park.

6 PM

Run - Trail (Wickham XC) 15:32 [3] 4.18 km (3:43 / km)
weight:75.9kg shoes: 340 ORoc 2010

Raining & sloppy wet grass, mud & puddles. Wore the O-Rocs for traction & drainage. Last Wickham race of the season and needed to break 15:49 to qualify for a sub-30 seeding card at Manchester. Cranked the flats & especially the downhills, still lacking energy on the uphills but managed to beat my goal by 17s. Looks like I get to start in front of 15,000 people in November. Most fine....

Run - Trail warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: 340 ORoc 2010

Sunday Aug 14, 2011 #

5 AM

Note
rhr:45 slept:6.5 weight:75.6kg

7 AM

Run - Trail long (Nipmuck 1st half) 2:18:00 [3] 20.0 km (6:54 / km)
weight:74kg shoes: old 285 Roclite A

rainy & dim. about a dozen folks came out for a training run on the course. Easy pace, slippery rocks & roots but no falls.

Didn't carry water and am out of Nuun tabs so though I persevered just fine, I'm noting more post run cramping than usual. Time for a run to REI to resupply since my hand bottle got stolen at Forest Park in June.

Saturday Aug 13, 2011 #

6 AM

Note
rhr:45 slept:8.0 weight:76.2kg

3 PM

Run - Mixed (Hare 5m) 38:00 [3] 8.0 km (4:45 / km)
weight:75.4kg shoes: old 285 Roclite A

not inspired to do anything interesting so just did the local 5. Sluggish for first 2km or so, then got into a groove, but slower than yesterday.

Leading a training run on the first half of the NipMuck course tomorrow at 7am

Lost about 2.5# on the run.

Friday Aug 12, 2011 #

6 AM

Note
rhr:44 slept:6.0 weight:77.9kg

weight migrating northward, need to get exercising in the AM again. Just isn't happening after work.

3 PM

Run - Mixed (Hare 5m) 36:00 [3] 8.0 km (4:30 / km)
weight:76.5kg shoes: old 285 Roclite A

Thursday Aug 11, 2011 #

5 AM

Note
rhr:45 slept:7.5 weight:77.2kg

Wednesday Aug 10, 2011 #

6 AM

Note
rhr:45 slept:5.0 weight:77.9kg

6 PM

Run - Trail race (Bolton XC #7) 16:39 [4] 3.7 km (4:30 / km)
shoes: old 285 Roclite A

Nice night, big crowd for the series final. Off the line quickly with very good turnover. 2nd place down the first pitch, slowing a bit when trail went uphill. Legs didn't feel like they had it tonight so backed off and just cruised the course, definitely out of the points with Brett taking the 40-49 win again.

20th out of 100. 5th place M40-49 for the series.

Monday Aug 8, 2011 #

5 AM

Note
rhr:47 slept:6.0 weight:76.2kg (rest day)

tired....

Sunday Aug 7, 2011 #

9 AM

Orienteering race (BFLO Long) 1:41:08 [4] *** 9.5 km (10:39 / km) +280m 9:17 / km
spiked:15/20c shoes: 340 ORoc 2010

Opted for contacts over glasses. Good race, took the first couple of controls tentatively to get into the map, but found I could run in terrain and read the map relatively well with the magnifier on my compass. Started to pick up the pace a bit after #3 and the only big error I had was on #6 where I drifted slightly L and crossed a different reentrant than I was expecting. Moving faster on level ground I would up taking a wide L route, correcting as I went rather than retracing to my original route. And to compound the issue I made a parallel error looking for the control in a similar reentrant system further up the field. Figure I probably lost 8-9 minutes total.

Rest of the race went well, able to run the full distance, found the terrain quite runnable and stayed in contact all around with only minor deviations and quick corrections. Finished up about 10 minutes behind the leaders in my age group but combined with my win in the sprint on Saturday, I somehow managed to grab third place for the S/M/L combo for the weekend.

Nice to end the week on a high note....

C • Well done 1

Long - Red - Splits

Saturday Aug 6, 2011 #

Event: Canal Cities Challenge

9 AM

Orienteering race (BFLO Middle) 1:24:31 *** 4.9 km (17:15 / km) +110m 15:30 / km
14c shoes: old 285 Roclite A

Sucked... Very humid & light rain. Glasses quickly became worse than useless. Floundered for 12-14 minutes EACH on #2, #4 & #5, unable to match the map to terrain. After #5 I slowed to a power walk taking everything pretty much on a straight bearing. Almost 90 minutes for what should have been a 45 minute race. Demoralizing...

3 PM

Orienteering race (BFLO Sprint) 14:32 [5] *** 2.8 km (5:11 / km) +15m 5:03 / km
spiked:17/17c shoes: old 285 Roclite A

Redemption. 2nd start. Wyatt starting a minute behind. Hit everything cleanly and chose good routes for the most part. Only bobbles were one knoll where the exit path was white woods, but when I got there it was waist high vegetation that didn't look pleasant (no herd path being an early starter). Hestitated briefly before backing out to trail and continuing - 5-8s lost. Also on depression control I swung a bit too far L rather than the straight line, not sure why but probably cost 5s here too. Wyatt passed me out in the field, but I couldn't muster the speed to stay with him. I guess that's why he's US Team material.... Still, an age group win beats this mornings result.....

Middle Red - Splits

Sprint - Course 3 - Splits

Thursday Aug 4, 2011 #

1 PM

Orienteering (Webster Sprint A) 26:13 2.44 km (10:45 / km)
spiked:10/12c shoes: old 285 Roclite A

Oooff... Out of the start had a tough time - color seemed to be off and I couldn't see the open pavilions on map at all - supposed to be gray, but appeared more like a faint green blob to me at speed. Nonetheless was moving pretty well along the course until #9, where I looked at the circle and made a mental note to cross a brook, then immediately climb up small trail on spur to my R. Which I did, but did not notice I had to cross two brooks and the first brook also had a trail up a spur to the R, also with a reentrant at the top with a flag in it. Checked my code, yup, its mine (but it was my #10, not my #9). Then proceeded to scream out of the control on the bearing from 9-10 (not 10-11). Problem was the terrain kind of matched leaving too - down an embankment, across a watercourse in a reentrant and away. Unfortunately, I had run right off the map at high speed. Came across a building, not on my map (not paying attention to compass here) but it looked new, so I assumed it was a new addition and kept running. Eventually wound up in a residential area and resigned myself to a slow road run back to the park, where I resumed the course at a pedestrian pace, saving my energy for a grudge run on the short course instead.

Yup, another DNF....

2 PM

Orienteering (Webster Sprint B) 7:24 [5] ** 1.42 km (5:13 / km)
spiked:7/8c shoes: old 285 Roclite A

Took my aggression from my DNF on B out on this one. Ran it hard with the only error being on #7 I climbed the L trail up the hill, which put me above the control and having to back track slightly. 2nd to Ethan Childs.

Webster TDS #4 Sprint B - Splits

Wednesday Aug 3, 2011 #

1 PM

Orienteering (Letchworth Sprint A) 18:16 [5] *** 2.31 km (7:54 / km)
spiked:7/10c shoes: old 285 Roclite A

First run -

3 - clean, but checked codes and didn't match - hesitated maybe 20-30s to verify I was indeed in correct location.

4 - clean again, but codes didn't match again, maybe 20s hesitation trying to figure out my errors

5 - yup, another one that didn't match.

6 - missed to the R a bit before correcting to control, but this time the numbers matched...

7 - up over top, then back from tower

9 - took trail route, then up the hill

2 PM

Orienteering (Letchworth Sprint A) 14:42 [5] ** 2.31 km (6:21 / km)
spiked:10/10c shoes: old 285 Roclite A

Having lost quite a bit of time to hesitations because of wrong codes on control, I opted to rerun this course. To make it 'fair', I opted to go without compass and to run the course largely as a map memory exercise. Took the map with me, but only glanced at it 3 times, just to confirm the control sequence as I ran.

Differences from run #1

7 - stayed low on hill side rather than doing the extra climb. 10s saved.

9 - took the straight route up the hill - no problem on the lower green slash part of the leg, but had a lot of 2 foot deep dense vegetation near the top which was mapped white. Only 3s saved going this way, but map not really accurate at the top.

Fastest time of the day on the re-run :-)

3 PM

Orienteering (Letchworth Sprint B) 7:51 [5] ** 1.53 km (5:08 / km)
spiked:7/7c shoes: old 285 Roclite A

3 of 7 controls I had been to before, but different legs. Ran this one full out and nailed every control cleanly. Another satisfying run...

Orienteering (Super String-O 1) 1:40 [5] 0.21 km (7:56 / km)
shoes: old 285 Roclite A

Ran another punching exercise, but didn't record my time. Just a guess..

Letchworth TDS #3 Sprint A - Splits

Letchworth TDS #3 Sprint B - Splits

Tuesday Aug 2, 2011 #

1 PM

Orienteering (Durand Sprint L) 17:51 [5] 2.5 km (7:09 / km) +100m 5:57 / km
spiked:10/11c shoes: old 285 Roclite A

Caught Hayden enroute to #1, jogged with him and provided encouragement, thus a bit slow into there. Sprinted away after that with no real issues other than #5, I turned L at the first road thinking I was already at the second road looking for the junction. realized my mistake after about 15s and headed down the hill to the correct road. Had to stop and tie a shoe enroute to #8, probably worth 35-40s. Nice route choice leg on #10, I went L around lake to climb on lower slope road (faster pace) rather than the steeper trail climb to the right. Also save a line or two of climb. Seems to have been a good choice as I beat most folks I spoke with that went R.

2 PM

Orienteering (Super String-O 1) 1:44 [5] *** 0.25 km (6:56 / km)

speed punching exercise, lots of close controls, constant changes of direction. Very fun, most everyone ran this one multiple times..

Orienteering (Super String-O 2) 1:39 [5] *** 0.25 km (6:36 / km)

Durand TDS #2 Sprint A - Splits

Monday Aug 1, 2011 #

1 PM

Orienteering (Mendon Sprint A) 19:35 [5] *** 2.2 km (8:54 / km)
spiked:11/15c shoes: old 285 Roclite A

Second sprint of the day.

Things went ok except:

3 - not sure how but hit trail to N and missed completely. ???

5 - took trail around, hit it just fine, but a lot of unnecessary climbing involved then a drop back to flag.

9 - leaving #8, set out at a hard downhill trail run for #11, totally missed seeing #9 & #10 on the straight line in the green. Hit the open field before realizing my mistake and had to climb back up the hill, this time thrashing through thick dog-strangling vine to #9.

rest was fine, but a lot of time wasted on that map reading error...

2 PM

Orienteering (Mendon Sprint B) 9:37 [5] ** 1.7 km (5:39 / km)
9c shoes: old 285 Roclite A

clean and fast all the way around. Took some risky straight routes through the green, but was able to find fast runnable ground in all cases so no loss of time on those.

Very satisfying to run a hard, technically clean race... even if it was only a mile in length.

8 PM

Orienteering (Mendon Night O) 45:00 [1] *** 2.5 km (18:00 / km)
5c shoes: old 285 Roclite A

Night-O with the kids, steamy evening, took a nice pedestrian route to 5 controls, back with plenty of time to spare as we did not have a watch with us and it was a 60 minute score-O. Bailed on one control up a steep hillside when we got into some stinging nettles and decided to drop back down and stick to trailside controls...

Mendon TDS #1 Sprint A - Splits

Mendon TDS #1 Sprint B - Splits

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