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Training Log Archive: cmorse

In the 7 days ending Dec 5, 2011:

	activity	#	time	miles		km		+m				load
	Orienteering	2	1:40:14	7.21	(13:54)	11.6	(8:38)		36 /	45c	80%	60.1
	Run - Road	3	1:02:59	8.89	(7:05)	14.3	(4:24)					25.0
	Core	1	1:00:00									6.0
	Hiking	2	38:09	2.7	(14:07)	4.35	(8:46)					3.8
	Total	8	4:21:22	18.8		30.25			36 /	45c	80%	94.9
averages - sleep:7.1 rhr:51 weight:76.6kg

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Monday Dec 5, 2011 #

5 AM

Note
rhr:51 slept:7.5 weight:77.1kg

9 AM

Hiking (Mansfield) 26:57 [1] 3.05 km (8:50 / km)

Brisk walk to hardware store for supplies. if its brisk enough to noticeably raise heart rate and break a sweat, I figure it's brisk enough to log

10 AM

Hiking (AES) 11:12 [1] 1.3 km (8:37 / km)

3 PM

Run - Road tempo 20:19 [4] 4.7 km (4:19 / km)
shoes: XA Pro GTX

Quick jaunt down the road before Hayden's bus. Got a quick blister on R big toe before even halfway - no debris in shoes, socks good. Hmmm. Hope it's not shoe fit, that would suck.

Sunday Dec 4, 2011 #

Event: WCOC Sessions Woods

7 AM

Note
rhr:53 slept:8.5 weight:76.1kg (sick)

9 AM

Core (Wickham) 1:00:00 [1]

Hayden & I joined lots of other runner types to help haul storm debris to roadside to assist with park cleanup. We only stayed an hour as we were headed for Sessions

11 AM

Orienteering race (Sessions Red) 52:22 [4] *** 6.1 km (8:35 / km)
spiked:10/14c weight:76kg shoes: 340 ORoc 2010

Good run, a few foibles but far more zip than yesterday though still sick. Ran past first one as the rocks seemed closer to top of hill but spied bag out the corner of my eye and swung in (-15). Ran road hard to 3, up spur over trail but found myself in smaller rock S of circle. Back to trail and up hill and right in (-60). #6 got off to R and explored rocks to SE, then corrected (-60). #8 lots of extra trails, flag felt a bit E of where I was but corrected easily (-20). Lost my shoe enroute to 14 and again on trail to finish -(60). So about 3:35 left in woods, could have been faster, but not feeling so young anymore.

Red - Splits

Saturday Dec 3, 2011 #

Event: NEOC: Cemetery Hill

6 AM

Note
rhr:52 slept:5.0 weight:76.5kg (sick)

Seem to have picked up a cold. Sore throat, glarp etc....

11 AM

Orienteering race (Cemetery Hill L) 29:27 [4] ** 3.1 km (9:30 / km)
spiked:14/18c weight:75.8kg (sick) shoes: 340 ORoc 2010

Hayden & I ventured up to NoHo for Phil's event. Felt like crap, no energy, particularly on hills. Hassled by off leash dog around 12-13 and lost focus. Stood about 20' from #15 for a bit not seeing flag in glare and expecting a more significant tree as a feature - control feature did not really seem distinct from surrounding green blobs. Really brain-farted on 17 got left of green, thinking I had gone right, then looking for flag off major trail & dark green to N.

Orienteering race (Cemetery Hill S) 18:25 [4] ** 2.4 km (7:40 / km)
spiked:12/13c (sick) shoes: 340 ORoc 2010

Second sprint, technically OK, but totally lacking in energy, winded on hills. Passed on final so Hayden & I could get on the road.

Good time, great courses - just can't expect much when sick. But very few options left this season - maybe Sessions tomorrow, then RHINO

Short Sprint - Splits

Long Sprint - Splits

Friday Dec 2, 2011 #

5 AM

Note
rhr:50 slept:7.5 weight:76kg

Thursday Dec 1, 2011 #

5 AM

Note
rhr:50 slept:7.0 weight:76.8kg

Got the 2011 Strider Highlight Reel posted up this AM. Mostly Trail Running & Snowshoe Racing, but managed to squeeze a few O shots in as well.

8 PM

Run - Road (Hare & back) 22:00 [3] 4.8 km (4:35 / km)
shoes: XA Pro GTX

Around freezing, half a moon out. Body really doesn't like to run at night, but don't have many other options. When I bring gear to work, it just doesn't happen. So we'll see how long I can keep it up.

Wednesday Nov 30, 2011 #

5 AM

Note
rhr:47 slept:7.0 weight:77.2kg

rhr down (good), weight not so much. Time to get serious about diet & regular exercise again.

8 PM

Run - Road (Hare & back) 20:40 [3] 4.8 km (4:18 / km)
weight:76.8kg shoes: XA Pro GTX

Forced myself out the door in the dark. Ran without lights, stumbled in a couple holes in the dirt road, but no tragedies. Felt hard, but then it should on my recent volume of training these past few months.

Tuesday Nov 29, 2011 #

5 AM

Note
rhr:52 slept:7.0 weight:77.5kg

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