Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Feb 14, 2010:

	activity	#	time	miles		km		+m	load
	Orienteering	2	2:00:00	3.73	(32:11)	6.0	(20:00)	100	12.0
	Bike - Recumbent	2	1:22:30	27.5	(3:00)	44.26	(1:52)		24.8
	Run - Road	1	1:21:48	9.94	(8:14)	16.0	(5:07)	420	24.5
	Run - Trail	2	1:01:20	5.97	(10:17)	9.6	(6:23)	100	18.4
	Core	4	1:00:00						6.0
	Hiking	1	50:00	1.86	(26:49)	3.0	(16:40)		5.0
	Total	12	7:35:38	49.0		78.86		620	90.7
averages - sleep:6.3 rhr:48 weight:77.4kg

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Sunday Feb 14, 2010 #

7 AM

Core 15:00 [1]

10 AM

Hiking (Geocache) 50:00 [1] 3.0 km (16:40 / km)

after cleaning out cabin, had about an hour so took about half the boys on a geocache hike on a gorgeous morning. Got to the location, but deep snow under evergreens kind of precluded much of a search. Got back to camp at 10:55 for an 11am departure. A fine weekend.... Maybe some bike time later today - mostly on vacation this next week.

Saturday Feb 13, 2010 #

6 AM

Run - Trail (Sampsons Pebble) 46:20 [3] 7.6 km (6:06 / km) +100m 5:43 / km
shoes: Roclite 312gtx

Scout campout weekend - early am trail run before breakfast. 2 loops to Sampsons Pebble then midstate trail to S end browning pond back to camp. Nice sunrise from hill

9 AM

Run - Trail (geocache recon) 15:00 [3] 2.0 km (7:30 / km)
shoes: Roclite 312gtx

got some geocache coordinates from camp ranger and one looked to be very close to one of our course controls, so I ran down and located it and built it into the orienteering course as an unmapped bearing/pace count exercise with cache swag to the scout that pace counted closest to the cache.

10 AM

Orienteering (Sampsons Pebble) 1:00:00 [1] 3.0 km (20:00 / km) +50m 18:28 / km
shoes: Roclite 312gtx

teaching scouts orienteering concepts on a map hike including quite a bit of snowy off-trail work.

2 PM

Orienteering (Sampsons Pebble) 1:00:00 [1] 3.0 km (20:00 / km) +50m 18:28 / km
shoes: Roclite 312gtx

same as morning with different group and doing different control combinations to avoid the problem of just following footprints through the snow. Seemed to be well received by most.

Friday Feb 12, 2010 #

5 AM

Note
rhr:48 slept:7.0 weight:77.1kg

8 PM

Core 15:00 [1]

a quick set of core exercises after settling in at the cabin at Treasure Valley Scout Reservation with the troops.

Thursday Feb 11, 2010 #

5 AM

Note
rhr:45 slept:5.0 weight:77.6kg

9 PM

Core 15:00 [1]

Wednesday Feb 10, 2010 #

5 AM

Note
rhr:44 slept:6.0 weight:77.6kg

4 PM

Bike - Recumbent (trainer) 45:00 [3] 15.0 mi (3:00 / mi)

'cuz 45 minutes on the bike trumps an hour of nothing...

Tuesday Feb 9, 2010 #

5 AM

Run - Road hills (Happy Hills) 1:21:48 [3] 16.0 km (5:07 / km) +420m 4:31 / km
rhr:50 slept:7.0 weight:77.6kg shoes: Roclite 312gtx

Upped the ante to (4) repeats of Hopkins Rd, starting at 5am this week. Ran w/ Bruce, Mark & Scott (full crew) - fell off the back on the 4th one, though still under 20 minutes, so they must have been smoking because I didn't even have them in sight most of the way back up.

19:51, 19:57, 20:19, 19:59

Monday Feb 8, 2010 #

5 AM

Note
rhr:51 slept:6.5 weight:77.1kg

3 PM

Bike - Recumbent (trainer) 37:30 [3] 12.5 mi (3:00 / mi)
shoes: Slipstream

7 PM

Core (core) 15:00 [1]

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