Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Aug 21, 2011:

	activity	#	time	miles		km		+m		load
	Run - Trail	2	3:30:32	17.2	(12:14)	27.68	(7:36)			63.2
	Other	1	2:30:00							15.0
	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
	Run - Mixed	1	37:40	4.97	(7:35)	8.0	(4:43)			11.3
	Orienteering	1	26:08	1.86	(14:01)	3.0	(8:43)		9c	7.8
	Total	7	9:24:20	29.63		47.68		250	17c	111.3
averages - sleep:7.6 rhr:44 weight:75.5kg

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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

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