Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 31 days ending Mar 31, 2016:

activity # timemileskm+mload
  Run - Road9 7:37:50 53.41(8:34) 85.96(5:20) 1603211.4
  Run - Trail5 5:21:38 28.86(11:09) 46.44(6:56) 1162164.3
  Bike - Road2 3:48:56 45.09(5:05) 72.57(3:09) 128392.9
  Core13 1:12:305.0
  Run - Terrain1 1:05:56 6.29(10:29) 10.12(6:31) 23244.8
  Orienteering1 1:02:45 5.68(11:03) 9.14(6:52) 18523 /25c92%45.2
  Run - Treadmill1 35:11 4.5(7:49) 7.24(4:51)21.6
  Bike - Stationary1 9:20 2.5(3:44) 4.02(2:19)3.6
  Total30 20:54:06 146.33 235.5 446523 /25c92%588.9
  [1-5]27 20:22:54
averages - sleep:6.8 rhr:50 weight:75.9kg

«»
2:39
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Mar 31, 2016 #

4 PM

Note
rhr:48 slept:6.75 weight:76kg

Well... 4 zeros... Haven't posted more than a pair since before Thanksgiving. But 4 months of off season have been good. Weight is down under 170#, and I've run plenty of quality miles over the past 4 months. Hitting the road for Cincinnati with Hayden within the hour. I feel ready, but time will tell...
C • So .... 1

Wednesday Mar 30, 2016 #

Note
rhr:53 slept:6.75 weight:76.5kg

Tuesday Mar 29, 2016 #

Note
rhr:55 slept:6.1 weight:76.9kg

Monday Mar 28, 2016 #

Note
rhr:54 slept:6.75 weight:77.2kg

Sunday Mar 27, 2016 #

7 AM

Run - Road 1:11:20 intensity: (15 @0) + (3:18 @1) + (36:15 @2) + (30:13 @3) + (1:19 @4) 7.6 mi (9:23 / mi) +182m 8:44 / mi
ahr:115 max:132 rhr:46 slept:6.8 weight:75.6kg shoes: Conquest 2014

35F, overcast. Nothing special, just an easy jaunt keeping HR below level 3.

Saturday Mar 26, 2016 #

10 AM

Orienteering race (Stratton Brook Red) 41:18 intensity: (1:13 @1) + (7:08 @2) + (6:17 @3) + (6:42 @4) + (19:58 @5) 3.57 mi (11:34 / mi) +115m 10:31 / mi
ahr:137 max:164 spiked:16/17c rhr:52 slept:6.75 shoes: Bondi B

42F, overcast. Got to Stratton Brook with Hayden and realized I forgot my shoes. So ran both courses in holey, bald Hokas with peeling soles - not so good for sidehilling on steep slopes. Decent run, only major problem was on 16 where I hit the depression feature spot on, didn't see flag in the pine saplings and decided I needed to look for a smaller depression to the left. Didn't go too far before decided I must have been correct to begin with and turned back to grab it. Good enough for top spot on the day, though I could have been faster/stronger on hills.

Orienteering race (Stratton Brook Yellow) 21:27 intensity: (25 @0) + (2 @1) + (2 @2) + (3 @3) + (3:05 @4) + (17:50 @5) 2.11 mi (10:10 / mi) +71m 9:13 / mi
ahr:151 max:168 spiked:7/8c shoes: Bondi B

Elected to go out and do a 2nd course (yellow) for sprint training, but it was a full woods run so not quite the same. For some reason, leaving #5 I went straight into the woods, not a bad plan of action, but my brain went into daydream mode. I have no idea what i was thinking about, but it wasn't orienteering. Found myself cruising along, passing some other folks, then looked to my left to see the rail trail & stream and asked myself what the hell I was doing down here, so far off my original plan. Easy correction back uphill to #6, but certainly the long way around. But still clear of the next best split by 1:48. Good for another 'win', but that really wasn't the point of running this course. Legs pleasantly thrashed afterwards. Started watch late, stopped late so track is whacked.

Red - Splits

Yellow - Splits

Thursday Mar 24, 2016 #

4 AM

Run - Road 30:21 intensity: (8 @0) + (27 @1) + (4:10 @2) + (2:20 @3) + (14:10 @4) + (9:06 @5) 3.79 mi (8:01 / mi) +139m 7:11 / mi
ahr:135 max:162 rhr:52 slept:7.0 weight:75.2kg shoes: Conquest 2014

42F, waning moon... Modified the previous Bonair Hill route slightly to go to the height of land on Grahaber both coming and going in order to pick up the Strava segments. Nice night, sans lights except to indicate presence to a handful of oncoming cars. Off to Portland this evening to fetch Anna for a long weekend vist.

Wednesday Mar 23, 2016 #

5 PM

Run - Trail 4:25 intensity: (11 @0) + (6 @1) + (1:00 @2) + (3:08 @3) 0.3 mi (14:50 / mi) +22m 12:06 / mi
ahr:116 max:128

Run - Trail tempo 12:00 intensity: (2:27 @1) + (24 @2) + (9 @3) + (8 @4) + (8:52 @5) 1.41 mi (8:31 / mi) +89m 7:07 / mi
ahr:139 max:168 rhr:40 slept:7.0 weight:76.1kg shoes: 340 ORoc 2011

60F, overcast.

Run - Road 24:49 intensity: (1:52 @2) + (16:16 @3) + (6:38 @4) + (3 @5) 2.2 mi (11:15 / mi) +90m 9:59 / mi
ahr:125 max:148

Monday Mar 21, 2016 #

5 PM

Run - Trail tempo (2.9) 45:58 intensity: (51 @2) + (23:03 @3) + (10:23 @4) + (11:41 @5) 4.78 mi (9:37 / mi) +156m 8:44 / mi
ahr:134 max:179 weight:76.5kg shoes: 285 Roclite C

40F, running into the sun. Powerline threshold run. Warmup to Grahaber, then hard to lake. Easy cruise back on road, mostly dirt. Need to break out the first part of this as a separate run and use it as a benchmark. Hilly, rocky but runnable, a few quags, a few mires, finishing with a downhill flourish.

Sunday Mar 20, 2016 #

8 AM

Run - Trail (3.9) 47:47 intensity: (29 @0) + (2:01 @1) + (3:16 @2) + (7:57 @3) + (10:16 @4) + (23:48 @5) 4.48 mi (10:40 / mi) +95m 10:00 / mi
ahr:146 max:188 rhr:51 shoes: 340 ORoc 2010

25F, clear. A shorter run with Mansfield Trail Runners this AM. Did a bunch of high intensity off trail fartlek in the hilly part east of reservoir, then just settled in in trails for the balance. Cut it short as I needed to stop in to work to take care of a few things before heading to fetch Jackson.

Saturday Mar 19, 2016 #

7 AM

Run - Trail 2:14:16 intensity: (30 @0) + (6:41 @1) + (46:06 @2) + (43:03 @3) + (11:14 @4) + (26:42 @5) 11.11 mi (12:05 / mi) +389m 10:54 / mi
ahr:125 max:175 weight:74.1kg shoes: Mafate Speed 2015

25F, clear. Long easy run with Brad at Shenipsit SF

Friday Mar 18, 2016 #

Core 2:15 [0]
weight:76.3kg

Thursday Mar 17, 2016 #

Core 4:30 [0]
weight:75.8kg

Wednesday Mar 16, 2016 #

12 PM

Bike - Road (3.8) 1:10:42 intensity: (18 @0) + (38 @1) + (7 @2) + (1:30 @3) + (24:14 @4) + (43:55 @5) 16.96 mi (4:10 / mi) +467m 3:50 / mi
ahr:146 max:161 rhr:60 slept:6.65 weight:74.9kg shoes: Warbird

60F, sunny. Home early, had a rare mid day gap. Legs still tired from last night so saddled up the Warbird instead of running. Dirt on Newell Hill, Schoolhouse, Webster, Soapstone, Hopkins, Snipsic Lake>Ellington, Shenipsit Lake. A fine ride..

HR data seems a bit high, I was certainly pushing it all the way around on this, but my cycling HR is usually quite a bit lower than running for similar perceived effort. But this is only the 2nd time I've cycled with the Garmin, so maybe my previous chest strap readings were whacked?
C • cycling HR 2

Tuesday Mar 15, 2016 #

Core 4:30 [0]
rhr:49 slept:5.9

7 PM

Run - Road (3.2) 1:07:58 intensity: (13 @0) + (6 @1) + (2:28 @2) + (16:37 @3) + (30:22 @4) + (18:12 @5) 8.2 mi (8:17 / mi) +266m 7:32 / mi
ahr:136 max:163 weight:75.6kg shoes: Bondi B

45F, drizzle. Quick 8 miler while Jackson at scouts. First 5km at brisk pace, backed off for remainder. A few more streets knocked off the list... A lot more dips%#ts on the road tonight...

Monday Mar 14, 2016 #

5 AM

Note

Might be a two dew morning (not so good for the G). Did the late night drive to & from Portland to take Anna back to school. Add the time shift and I'm totally wiped this AM.

Rain on the plan for today, so maybe I'll drag Hayden off to the gym after school.
C • Portland 4
3 PM

Run - Treadmill (3.1) 35:11 intensity: (53 @0) + (26 @1) + (3:48 @2) + (4:47 @3) + (13:14 @4) + (12:03 @5) 4.5 mi (7:49 / mi)
ahr:136 max:167 rhr:55 slept:3.8 weight:76kg shoes: 285 Roclite C

Treadmill at Star Hill. Just kind of nasty out, not a fan of gym, but it was a was an option.

Bike - Stationary 9:20 intensity: (2:46 @2) + (3:04 @3) + (3:30 @4) 2.5 mi (3:44 / mi)
ahr:125 max:145

Recumbent bike at Star Hill. Gave up as my knees kept hitting the HR bar.

Core 4:30 [0]

Core 6:30 [0]

Crunches and a few box jumps at Star Hill

Sunday Mar 13, 2016 #

7 AM

Run - Terrain (3.9) 1:05:56 intensity: (16 @0) + (36 @1) + (4:17 @2) + (6:08 @3) + (28:05 @4) + (26:34 @5) 6.29 mi (10:29 / mi) +232m 9:24 / mi
ahr:143 max:179 rhr:52 slept:7.5 weight:75.7kg shoes: 340 ORoc 2010

50F, clear. With O season fast approaching, time to get some real running in the woods. Over half of this was off trail, though in places the trail was not too far away. Lots of weaving & dodging, uneven footing, sloppy wet areas & other obstacles. Proprioception seems pretty good for my lack of practice. Didn't wear the calf sleeves and my bloodied shins are a testament to the folly of that plan...

Saturday Mar 12, 2016 #

Core 1:30 [1]

6 AM

Bike - Road (2.2) 2:38:14 intensity: (3:50 @0) + (28:32 @1) + (1:05:43 @2) + (53:17 @3) + (6:52 @4) 28.13 mi (5:38 / mi) +816m 5:10 / mi
ahr:110 max:140 rhr:48 slept:6.8 weight:76.2kg shoes: Warbird

32F, sunny. Met Eric at Gulf Rd and headed north to take in as much trail & dirt as we could. Good crank up Howlett Hill. Haven't been on the bike in 6 months, felt good...

Friday Mar 11, 2016 #

Core 4:30 [1]
rhr:47 slept:6.5 weight:76.6kg

Thursday Mar 10, 2016 #

4 AM

Run - Road (1.5) 26:12 intensity: (19 @0) + (2:13 @1) + (16:47 @2) + (6:32 @3) + (21 @4) 2.7 mi (9:42 / mi) +92m 8:46 / mi
ahr:110 max:133 rhr:48 slept:5.5 weight:75.8kg shoes: Conquest 2014

64F, sprinkles... No energy or willpower, just an easy cruise to top of hill and back to avoid posting another zero.

Tuesday Mar 8, 2016 #

Core 4:30 [1]
rhr:48 slept:6.0 weight:76.6kg

10 PM

Run - Road (3.1) 50:47 intensity: (31 @0) + (49 @1) + (22 @2) + (18:50 @3) + (20:25 @4) + (9:50 @5) 6.08 mi (8:21 / mi) +99m 7:57 / mi
ahr:133 max:169 shoes: Mafate Speed 2015

Day 100 - almost didn't get this done. Looks like I've logged 12 zeros since restarting things December 1st, I've managed to drop about 15#, and I've run 550 miles , too many of them on roads. But I feel pretty good. Less than 200 days to Hanover...

Monday Mar 7, 2016 #

Core 9:00 [1]

4 AM

Run - Road (3.1) 29:55 intensity: (21 @0) + (19 @1) + (2:43 @2) + (1:48 @3) + (14:52 @4) + (9:52 @5) 3.88 mi (7:43 / mi) +154m 6:52 / mi
ahr:139 max:167 rhr:54 slept:6.25 weight:75.4kg shoes: Conquest 2014

29F, clear. Quick jaunt to town line and back via Grahaber. Still a lot of congestion and some coughing, but more nuisance than anything, so I'll suspend the 'sick' denotations. Still don't feel great, but who knows how long the crud may linger...

Sunday Mar 6, 2016 #

7 AM

Run - Trail (3.1) 1:17:12 intensity: (18 @0) + (52 @1) + (2:39 @2) + (21:38 @3) + (38:05 @4) + (13:40 @5) 6.78 mi (11:23 / mi) +411m 9:35 / mi
ahr:135 max:173 rhr:47 slept:8.0 weight:74.8kg (sick) shoes: 340 ORoc 2010

33F, clear. Nice run from Gulf Rd down to Whittaker and back with Tony M. Pushed some hills pretty good. Need to do more running at Whittaker, trails really nice for running fast, less rocks, ruts & roots than other usual options...

Saturday Mar 5, 2016 #

Core 4:30 [1]
rhr:45 slept:9.0 weight:75.5kg (sick)

Friday Mar 4, 2016 #

Core 4:30 [1]
rhr:49 slept:8.25 (sick)

4 PM

Run - Road 1:51:56 intensity: (11 @1) + (30:02 @2) + (49:37 @3) + (32:01 @4) + (5 @5) 12.92 mi (8:40 / mi) +456m 7:48 / mi
ahr:123 max:147 weight:74.7kg shoes: Conquest 2014

30F, mostly overcast. Still feel like crap, but opportunity presented itself, so figured see if I could burn some of the crud out. 5 completions...

Thursday Mar 3, 2016 #

Core 4:30 [1]
rhr:46 slept:8.0 weight:77.6kg (sick)

Wednesday Mar 2, 2016 #

Core 4:30 [1]
rhr:50 slept:7.0 weight:76.6kg (sick)

Tuesday Mar 1, 2016 #

Core 12:45 [1]
rhr:50 (sick)

7 PM

Run - Road tempo 44:32 intensity: (16 @1) + (1:14 @2) + (2:50 @3) + (20:22 @4) + (19:50 @5) 6.04 mi (7:22 / mi) +124m 6:56 / mi
ahr:143 max:177 weight:75.6kg shoes: Conquest 2014

« Earlier | Later »