Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 31 days ending Oct 31, 2012:

	activity	#	time	miles		km		+m				load
	Run - Trail	11	18:08:42	85.82	(12:41)	138.11	(7:53)	680	6 /	6c	100%	368.3
	Run - Mixed	6	7:26:06	46.67	(9:34)	75.11	(5:56)	1075				152.8
	Orienteering	5	4:32:29	16.93	(16:06)	27.24	(10:00)	743	34 /	72c	47%	213.4
	Run - Road	4	2:03:13	13.55	(9:06)	21.8	(5:39)	100				39.6
	Hiking	1	15:00	0.99	(15:05)	1.6	(9:23)					1.5
	Total	24	32:25:30	163.95	(11:52)	263.86	(7:22)	2598	40 /	78c	51%	775.5
averages - sleep:7.2 rhr:46 weight:77.1kg

13:34

0:00

» now

Wednesday Oct 31, 2012 #

6 AM

Note
rhr:44 slept:5.0 weight:77.7kg

Slept lousy, but the powers back...

Monday Oct 29, 2012 #

Run - Road 19:37 [4] 4.7 km (4:10 / km)
shoes: 255 TrailRoc A

Greenhouse all battened down with duct tape (seriously folks).

Interstate closed and governor advising folks to stay off the roads.

I'll assume he mean's driving, so with nothing better to do this afternoon but nap (later), might as well head down the dirt road for a quick one.

Breezy, blowing rain, but not bad at all, just a few branchlets down so far. A bit of a headwind coming back. And pretty darn close to current 5km race pace.

Yeah, I'm recovered...

5 AM

Note
slept:9.5 weight:76.5kg

UConn closed except for essential services personnel. Looks like a good day to software upgrades to the greenhouse server & control system.

Sunday Oct 28, 2012 #

8 AM

Note
slept:2.5 weight:75.9kg

Got in at 5:30am. Beat...

Saturday Oct 27, 2012 #

Event: Ghost Train Ultra

4 AM

Note
rhr:55 slept:7.0 weight:77.1kg

9 AM

Run - Trail long (Ghost Train) 2:44:00 [3] 24.14 km (6:48 / km)
shoes: 285 Roclite C

Started out in back, slow run 12.5 minutes, walk 2.5 while eating and drinking, repeat. Making mental notes of course.

C • Good luck! 6

12 PM

Run - Trail long (Ghost Train) 3:00:00 [3] 24.14 km (7:27 / km)
shoes: 285 Roclite C

Washed up, bathrrom break, shirt change, relube. Time is on-course running time and does not include 15 minute break at start/finish. Realized on the return leg that my powerwalking pace was around 12.5-13 min/mile and since my overall goal was around 12 miles per hour I switched to mostly fast walking (rogaine mode) with an occassional speedy bit thrown in every 20 minutes or so. Seemed to work well, less sweating/overheating and less joint impact. Perpeteum/nuun every 15 plus aid station noshing

3 PM

Run - Trail long (Ghost Train) 3:17:00 [3] 24.14 km (8:10 / km)
shoes: 212 X-Talon 2012

More of the same, mostly powerwalking, with occasional bursts of fast. In a really great mood, feeling awesome though running slightly behind the clock at the end so did the last mile after twilight. No issues tough.

7 PM

Run - Trail long (Ghost Train) 4:33:00 [3] 24.14 km (11:19 / km)
shoes: 255 TrailRoc A

Longer break, bathroom, sponge bath to freshen up(because I could), change to night gear, food table loitering. 45 minutes in all but I wasn't actually in a hurry, just having fun. Headed out in the dark with the plan of just walking since I dressed for walking rather than running and did not want to overheat. Very much solo, though passed by occasional runners on out&back course. Felt fine, some tiredness, but no aches. Found I wasn't really inclined to eat or drink as much and didn't force it. A little past 50 miles I kind of came to the conclusion that it was becoming less fun and decided to just make it 60. Most likely just a low spot and I could pushed through it, but since I really haven't run any long runs since the rogaine in july i figured it might be a prolonged low spot and the fun part might not reappear at all. And since my goal was to have fun, 60 it would be. Strolled into the finish just shy of midnight for a total of 14:48 on course including my leisure breaks..

Had to stop for a nap on the ride home, but Sunday AM I have tired legs and tired everything else, but no residual aches - stairs work just fine....

Results

Friday Oct 26, 2012 #

5 AM

Note
rhr:46 slept:7.0 weight:77.2kg

Thursday Oct 25, 2012 #

5 AM

Note
rhr:44 slept:8.0 weight:77.9kg

Wednesday Oct 24, 2012 #

5 AM

Note
rhr:47 slept:7.25 weight:77.5kg

5 PM

Run - Road (Hare & back) 32:17 [2] 4.7 km (6:52 / km)
shoes: 255 TrailRoc A

Easy afternoon run w/ Jackson

Tuesday Oct 23, 2012 #

5 AM

Note
rhr:43 slept:7.75 weight:77.6kg

Monday Oct 22, 2012 #

5 AM

Note
rhr:47 slept:4.5 weight:77.6kg

Sunday Oct 21, 2012 #

Run - Trail warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: 212 X-Talon 2012

includes stretching etc...

10 AM

Orienteering race (NAOC Sprint) 17:26 [5] *** 2.2 km (7:55 / km) +43m 7:13 / km
spiked:14/16c slept:10.5 shoes: 212 X-Talon 2012

Ouch, the sting of Monday morning quarterbacking... At first glance, 17th of 104 on the GreenX course yesterday doesn't seem too bad. But looking over my splits this AM shows a different story.

Of 17 splits, I had two that were fastest in the entire field, as well as a 2nd, 3rd, 4th & 5th fastest split. In total 6/17 splits were in the top 5!! It appears my sprinting legs deceived me....

Moving myself into 5th overall at the 4th control, I elected to maintain high speed by going R staying in the open arena area and cutting up past the basketball court, but maintaining speed I think I hit the woods and mentally shifted gears from a 1:4k sprint into a 1:10k middle mindset as well as misinterpreting a dashed formline for the trail I was running on and quickly found myself up along side the marsh SW of #5 before realizing it was much too big to be the smaller one before my control. Backtrack at speed to #5 but losing 1:48 with the mistake.

Back up to speed and moving my way back up the field until the short leg from #12 to #13 where I read the map and noted control on edge of small marsh, blew right by my control seeing a flag with no marsh evident and winding up by the northern less distinct marsh (quite distinct w/ Friday's rains). And then just got totally flustered, couldn't match anything mis-reading gray building for basketball court while in sight of the finish arena and hearing my name on the PA and standing there staring at my map totally clueless.. Arrghh...

Around the basketball court then CLICK, brain reengages and I fly like a bat out of hell through the final 3 spectators controls into the chute.

So, for 15 of 17 controls, I had a fast, podium worthy race going but that's the thing about orienteering - you have to put all the pieces together and can't afford controls like #5 & #13. I need to get out there and practice, practice, practice so those kinds of errors have no room to creep in.

2 years until NAOC '14 in Ottawa, Canada where apparently the sprint will be contested as an urban sprint... Plenty of time to practice..

RouteGadget

Map

GreenX - Sprint - Splits

Saturday Oct 20, 2012 #

Run - Trail warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: 340 ORoc 2011

includes stretching

Orienteering race (NAOC Long) 1:19:17 [5] *** 7.4 km (10:43 / km) +290m 8:58 / km
15c shoes: 340 ORoc 2011

later..

Map

GreenX Long - Splits

Friday Oct 19, 2012 #

5 AM

Note
rhr:46 slept:7.6 weight:76.8kg

12 PM

Orienteering race (Green-X) 45:51 [5] *** 3.9 km (11:45 / km) +110m 10:18 / km
17c shoes: 340 ORoc 2010

not clean, a collection of minor bobbles but no major problems. Given my lack of recent training and today's wet weather, I'm satisfied with todays performance. Still two days to improve upon things.

RouteGadget

Map

Run - Trail warm up/down (Green-X) 15:00 [1] 1.5 km (10:00 / km)
shoes: 340 ORoc 2010

misc warmup & stretching

Middle - GreenX - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships

Run - Trail (Rockville Spur) 1:22:42 [3] 16.0 km (5:10 / km) +75m 5:03 / km
weight:76.3kg shoes: 285 Roclite C

Morning run w/ John. Gorgeous weather out, nice to run in full daylight. Faster pace than I wanted today, so only did 10m rather than going longer.

6 AM

Note
rhr:44 slept:7.5 weight:77kg

Wednesday Oct 17, 2012 #

5 AM

Note
rhr:45 slept:6.75 weight:77.4kg

C • E2E 6

Tuesday Oct 16, 2012 #

5 AM

Note
rhr:45 slept:7.25 weight:77.5kg

Monday Oct 15, 2012 #

5 AM

Note
rhr:45 slept:7.5 weight:76.6kg

3 PM

Run - Road (Hare & back) 25:45 [3] 4.7 km (5:29 / km)
shoes: 285 Roclite C

Just an easy run down the dirt road to loosen the legs up. Not enough time for anything longer or harder.

Sunday Oct 14, 2012 #

6 AM

Note
rhr:47 slept:8.5 weight:76.8kg

7 AM

Run - Mixed long (Sodom & Bald Hill) 2:11:25 [3] 19.84 km (6:37 / km) +400m 6:01 / km
weight:76.1kg shoes: 285 Roclite C

50F, rain. Ran a lap of Sodom w/ Ginny, then out for another longer bit. Dirt roads the entire way although northern reaches pretty eroded & rocky. Easy pace though not focusing on a particular pace. Fast enough to stay warm, not so fast for breathing hard. Worked on eating/drinking @ 15 minute intervals with timer. Walked 45-60s each time.

Saturday Oct 13, 2012 #

Event: HVO: Ward Pound Ridge

11 AM

Orienteering race (WPR Green) 1:23:13 [4] *** 7.62 km (10:55 / km) +200m 9:39 / km
spiked:9/10c weight:76.8kg shoes: 285 Roclite C

40th Anniversary of '72 US Champs. Remote start, realized when I got there and started that the map was 1:15000 & I can't read that with contact, so took out R contact and pitched in woods. No real navigation problems, but woods have changed in 40 years and vegetation mapping off making route choice & travel slower. Lots of barberry, brambles, roses & deadfall in white woods made for lots of avoidance wandering. 2nd half of course took a few more trail route rather than risk the unknowable on direct xc routes.

Run - Trail warm up/down (WPR) 15:00 [2] 1.5 km (10:00 / km)
shoes: 285 Roclite C

to/from remote start/finish

Green - Splits

Friday Oct 12, 2012 #

5 AM

Note
rhr:44 slept:8.0 weight:78kg

Thursday Oct 11, 2012 #

4 AM

Note
rhr:43 slept:7.5 weight:78kg

5 AM

Run - Trail intervals (4x1500) 1:09:46 11.55 km (6:02 / km)
shoes: 285 Roclite C

With Ken, low 40's, clear.

Warmup, then 4 x ~1500m loops on Great Lawn and around Mirror Lake, 750m recovery. Completely dark on first one, pretty light out by the end. Very wet grass made for damp chilly feet.

7:16, 7:15, 7:34, 7:01

Wednesday Oct 10, 2012 #

5 AM

Note
rhr:43 slept:6.5 weight:77.4kg (sick)

Tuesday Oct 9, 2012 #

6 AM

Note
rhr:46 slept:8.5 weight:77.7kg (sick)

8 AM

Run - Mixed (SLR) 1:42:28 [3] 16.2 km (6:20 / km) +125m 6:05 / km
weight:76.5kg shoes: 285 Roclite C

Easy run on dirt road. Aiming for even pace, right around 10min/mile, practicing fueling/drinking regularly.

Monday Oct 8, 2012 #

8 AM

Note
rhr:50 slept:7.5 weight:78.1kg (sick)

Alarm call @ 3am. Couldn't fall back to sleep...

6 PM

Run - Road (MRR) 45:34 [3] 7.7 km (5:55 / km) +100m 5:33 / km
shoes: 285 Roclite C

Easy run w/ Dave Merkt & Kevin Looney on Manchester course. Quads still sore from Saturday - bigtime DOMS. Nice night to run though...

Sunday Oct 7, 2012 #

7 AM

Note
rhr:49 slept:9.0 weight:76.7kg

9 AM

Orienteering (Gay City Foot-O) 46:42 [4] *** 6.12 km (7:38 / km) +100m 7:03 / km
spiked:11/14c weight:76.4kg shoes: 340 ORoc 2010

Finally got out to run Becky's Foot-O course from a couple weeks ago. Opted to go with a single distance contact. Works ok for fell running, less so where trying to run fast in woods with junk on the ground - could read the map fine (R eye), could see distance well (L eye) but the mid distance area where I'm watching my footing was pretty blurry from either eye and thus running was not ideal.

Minor bobble on 4 where I got pushed a bit R by veg and saw trail come up in front of me - quick correction, also on 10 - went direct through the marsh, but wound up R a bit and confused hills - skirted spur on E edge of circle before coming back around. Otherwise everything felt clean, running in the woods good but slowed a bit by the vision issues.

2 PM

Note

tops of quads quite stiff this afternoon - felt fine before the O outing. But I suspect its more due to the hill abuse yesterday.

Expert Foot O - Splits

Saturday Oct 6, 2012 #

5 AM

Note
rhr:43 slept:5.5 weight:78kg

11 AM

Run - Trail race (Devil's Den Fell Race) 1:02:14 [5] 9.0 km (6:55 / km) +605m 5:11 / km
spiked:6/6c weight:76.8kg shoes: 340 ORoc 2010

Specs are from race literature. Seems like a lot more than 1988' of climbing going on.

Much farther than I'd normally drive for a 6 mile race, but since the Devil's Den is the only fell race (that I'm aware of) this side of the big pond, I decided what the heck and made a 4 hour rocket run to the White Mountains this AM.

Incredibly fun race, no marked course, just 6 checkpoints to pass through. The navigation was trivial, but there were a few spots where some route choice played into the game. Long slog up to West Mountain, but then managed to pick off a number of folks across the top of the ridge, then a long, fast straightshot under the quad lift to the finish back at the bottom. 1:02:14, 7th overall and good for first 50-59 scoring my choice of new Inov8 shoes for my efforts! (insert happy dance here).

CP-A Short Cut > Crawford Ridge >Avalon > Josephs Run
CP-B Josephs Run > Stillwater > Outer Bounds > High Ridge
CP-C Panorama > Two Miles Home (longer, but sweet running)
CP-D Mt Rd Traverse
CP-D McIntyres Ride > Two Miles Home (some folks went direct up Devil's Den, looked like a waste of 4-5 minutes - lots of boulder climbing and 15' drops)
CP-F Two Miles Home > Outer Bounds (CP-F was actually on Stillwater side of building, a bit misplaced, but most everyone should have realized that by seeing it on the way from CP-A to CP-B)
Finish Archies Alley > Rangeview > Shortcut

Strider Gary Hebert in attendance, also Tony Federer... Small field, but great event...

C • Nice run! 3

Friday Oct 5, 2012 #

5 AM

Note
rhr:47 slept:7.0 weight:78.3kg

Thursday Oct 4, 2012 #

5 AM

Note
rhr:49 slept:7.5 weight:77.2kg

bruised L shin with pressure washer at work. shouldn't be an issue but pretty sore right now. Will go light if anything today. weekend plans still up in the air

Wednesday Oct 3, 2012 #

4 AM

Note
rhr:49 slept:6.25 weight:75.7kg

5 AM

Run - Mixed (UConn / Horsebarn) 49:42 [3] 7.75 km (6:25 / km) +100m 6:01 / km
shoes: 212 X-Talon 2012

Morning run with Ken - drizzly fog, legs pretty tired still. Plan was for 90 minutes easy, I decided I was done about halfway through rather than push it...

Tuesday Oct 2, 2012 #

4 AM

Note
rhr:49 slept:6.75 weight:76.8kg

5 AM

Run - Mixed (Campus / Horsebarn) 1:06:14 [3] 10.75 km (6:10 / km) +200m 5:38 / km

Easy run with Ken, gorgeous sunrise from Horsebarn Hill

10 AM

Hiking (Morning Constitutional...) 15:00 [1] 1.6 km (9:22 / km)

brisk morning walk across campus to grab a sandwich. could have gotten one here in the building, but felt the need to get out and get a brisk walk in. Will try to do this on a regular basis...

5 PM

Run - Mixed tempo (MRC Tuesday Night Run) 1:03:07 [4] 13.27 km (4:45 / km) +150m 4:30 / km
weight:75.5kg

Tuesday night workout in Manchester as I needed to get a new pair of Roclites that Tyler had ordered for me. Speedy group including Jake & Ashley Gurzler. Mostly roads including parts of the Manchester course plus quite a bit on the golf course. Generally running a bit beyond my usual capacity, but a very worthwhile run. Rainy & 58F - dark by the time we finished.

Monday Oct 1, 2012 #

5 AM

Note
rhr:43 slept:7.0 weight:76.9kg

restless night sleeping for some reason - even though I was dead tired from a long day RDing. But my weight has dropped under 170 for the first time since last Nov!

12 PM

Run - Mixed hills (Mansfield Supply) 33:10 [3] 7.3 km (4:33 / km) +100m 4:15 / km
shoes: 212 X-Talon 2012

Had to go pick up a new torx driver, so decided to just make a run of it - up to top of hill, xc through harvested cornfields and rough open to hardware store, buy tool, continue around on bike paths and grass, came back up hill behind dorms from hunting lodge. Good pace with a couple good climbs

« Earlier | Later »