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Training Log Archive: cmorse

In the 7 days ending Jun 5, 2011:

activity # timemileskm+mload
  Run - Road3 1:42:27 11.88(8:38) 19.11(5:22) 31534.7
  Hiking1 45:00 1.6(28:07) 2.58(17:29)4.5
  Orienteering1 44:40 3.11(14:23) 5.0(8:56)26.8
  Run - Trail1 21:33 3.11(6:56) 5.0(4:19)20.5
  Bike - Stationary bent1 19:17 6.21(3:06) 10.0(1:56) 8255.8
  Heat1 12:00
  Total6 4:04:57 25.9 41.69 114092.3
  [1-5]6 3:52:57
averages - sleep:7.3 rhr:45 weight:167.8lbs

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Sunday Jun 5, 2011 #

5 AM

rhr:45 slept:7.0 weight:168.2lbs

10 AM

Orienteering race (Gay City Green) 44:40 [4] 5.0 km (8:56 / km)
shoes: old 285 Roclite A

Green course at Gay City. No compass. Nice course, most of the longer legs had trail options. Lost about a minute on #4, wound up one reentrant east of where I should have been - compass might have helped, maybe not. A couple other mid course controls had descriptions reading 2m boulders so as I approached circle I ran towards the larger rock features, when in fact the flags were on small 1m features. Feature in center of circle was accurate in both cases, but not as described and as I approached circle I was going more on descriptions rather than slowing down to read the fine detail in the circle on the map. Otherwise a good run, pretty much ran everything, including the uphills except when slowing to read map. Ferns & rock underfoot slowed the pace in a number of areas, but others were just a joy to fly through... Probably 'won' by a sizable margin as I expect all the 'fast kids' went to the WCOC meet instead....

Had a nice chat with Howie Breinan, whose scouts were handling start/finish for the meet.
3 PM

Hiking (Knofla) 45:00 [1] 1.6 mi (28:07 / mi)
weight:167.8lbs shoes: Mindbender

Afternoon hike with the family at a new (to us) conservation parcel. Nice loop trail, might be nice for doing speedwork.

Saturday Jun 4, 2011 #

5 AM

rhr:44 slept:7.25 weight:169.6lbs

Awesome weekend for a Rogaine. Was supposed to be in upstate NY this AM. Instead I'm heading in to work to water the facilities and conduct four alumni tours. Sometimes being the boss kinda sucks.

Will try and sneak a run in somewhere, weight is headed up again. If I can sneak away for a couple hours tomorrow perhaps I'll do Gay City.

4 PM


4 alumni tours today, 20 folks pre-registered, more drop-ins anticipated. And 5 people show up, total, for 4 tour slots. What a waste of my afternoon... I gotta get outta here....
8 PM

Run - Road tempo (Hare & back) 20:00 [4] 4.7 km (4:15 / km)
shoes: old 285 Roclite A

Long day, snuck out just before dark for a quick one. Weird sensation - felt like I was running very fast, yet seemed to take a long time to get to various landmarks. Time is based on the microwave in the kitchen (no secs) so my 20 minute figure could be off by up to two minutes. At least I didn't post my third zero of the month - hell its only the 4th....
10 PM


Damn, haven't been orienteering in so long that can't even locate my O bag with various compasses, epunch, whistle, control holder etc.

oh well, NEOC-CT doesn't do epunch anyway and I don't need a compass for gay city. hope they don't ask for a whistle.

Friday Jun 3, 2011 #

5 AM

rhr:44 slept:7.5 weight:168.4lbs

Thursday Jun 2, 2011 #

5 AM

rhr:48 slept:7.0 weight:166lbs (rest day)

legs tired from 5k last night. Skipping gym this AM.

Wednesday Jun 1, 2011 #

4 AM

rhr:43 slept:6.5 weight:168lbs

5 AM

Bike - Stationary bent 19:17 [3] 10.0 km (1:56 / km) +825m 1:22 / km

hoping to do the Forest Park 5k tonight, so just kept it short and easy this AM.

Heat (sauna) 12:00 [0]

6 PM

Run - Road warm up/down 20:00 [2] 1.5 mi (13:20 / mi)
shoes: old 285 Roclite A

parked on the south side of the park and ran across to the stadium. Amazingly, park was dry and travelling to/from via 83 was a non-issue with the tornados. Yet listening to the radio on the way home, some folks took 2-3 hours from Springfield to Enfield and other areas not 2 miles from where I was. And came down near Hampden which supposedly got hit hard and no traffic in or out, yet 83 was fine. Weird....

Run - Trail race (Forest Park 5k) 21:33 [5] 5.0 km (4:19 / km)
shoes: old 285 Roclite A

Light crowd owing to multiple tornados touching down in the area. Perhaps 15 folks including Dom & Vicki from the Striders. Started in back, eased down the road and moved up as we hit the first downhill. Hit the wet single track behind a younger kid (14ish?) and he took the board across the stream I just went through. Pushed up the first uphill and never looked back. About halfway around I noticed 2nd & 3rd gaining a bit on me but about 100m back, pushed a bit harder and maintained my gap and then totally opened up on the final downhill and climb to finish to win by about a minute. WOOT! I'll take 'em where I can get 'em....

Happy Hills training definitely paid off tonight...

{edit} looking back, this is a course PR for me by about 40s - and tonight was pretty warm & steamy, so certainly not a 'fast' night out there.

Tuesday May 31, 2011 #

4 AM

rhr:46 slept:7.5 weight:166.8lbs

5 AM

Run - Road hills (Happy Hills) 1:02:27 [3] 12.0 km (5:12 / km) +315m 4:36 / km
shoes: old 285 Roclite A

With Bruce, Tony & Rick. Only did three repeats, last one was 19:03.

Monday May 30, 2011 #

7 AM

rhr:48 slept:8.0 weight:166.8lbs

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