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Training Log Archive: cmorse

In the 7 days ending Mar 25, 2012:

activity # timemileskm+mload
  Run - Trail3 2:10:15 14.84(8:46) 23.89(5:27) 26052.3
  Orienteering2 2:02:19 8.67(14:07) 13.95(8:46) 51031 /35c88%73.4
  Longsword3 1:45:0010.5
  Total7 5:57:34 23.51 37.84 77031 /35c88%136.2
averages - sleep:7.6 rhr:48

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MoTuWeThFrSaSu

Sunday Mar 25, 2012 #

Event: WCOC Ansonia Nature Center
 
10 AM

Orienteering race (Ansonia Red) 1:17:04 [4] *** 7.9 km (9:45 / km) +360m 7:57 / km
spiked:22/25c rhr:46 slept:8.5 shoes: 340 ORoc 2010

Very nice course by Marie. One big error from 10-11, bad (no) compass leaving 10, wound up way L of line eventually figuring it out over by 18. Minor error to 21 wound up on hilltop W of circle before correcting. Otherwise flow felt really good in the woods with nice running and some hesitations, some cases of pulling up short and a few minor corrections in the circle.
8 PM

Note

So I felt I ran well, despite a couple errors, and PG still beats me by 5 minutes while running without his contact. So depressing....
C • Yeah, but my Garmin wasn't ... 2

Red - Splits

Saturday Mar 24, 2012 #

Note

Finally Spring 5k
6 AM

Note
rhr:46 slept:9.5

10 AM

Run - Trail race (Finally Spring 5k) 20:24 [5] 5.23 km (3:54 / km) +30m 3:48 / km
shoes: 285 RocLite B

30s faster than last year (7th place, first M40-49).

This year a much faster field, settled for 13th of 232 overall, first M50+ and a new age group record (beat the M40's too, but no double dipping). A lot of pollen in the air, my throat was pretty raw by the end and now I'm hacking up all sorts of crud. Scored a new Timex Ironman watch for my efforts though...

Good effort overall, though I didn't feel 100% on.

Results

Run - Trail warm up/down 25:00 [3] 4.0 km (6:15 / km) +30m 6:01 / km
shoes: 285 RocLite B

Friday Mar 23, 2012 #

5 AM

Note
rhr:46 slept:7.0 (rest day)

Social Run followed by 5km Trail Race in the AM. May scoot down to Ansonia on Sunday.

Thursday Mar 22, 2012 #

9 AM

Run - Trail warm up/down (Gay City) 15:07 [3] 2.26 km (6:41 / km)
shoes: 340 ORoc 2010

Orienteering tempo ('98 Troll Gr Y2) 45:15 [4] *** 6.05 km (7:29 / km) +150m 6:39 / km
spiked:9/10c shoes: 340 ORoc 2010

Ran the Green Y2 course from the '98 Troll Cup at Gay City set/vet by the crack team of DeWeese & Gagarin if I recall. Although I'm pretty familiar with the map and have visited all of these control sites at some point over the past 15 years, I'm not sure I've run this particular course before. A little hesitation near #7 as I was definitely in the right area, but never really saw the wall, but a lot of small rock around so a ruined stone wall could be so obscured as to be non-mappable these days and if I recall that wall was more than likely pretty vague on the ground back in '98. A nice run though I did walk some of the hills. Sunny, mid 60's, fog had just burned off so pretty steamy in the woods.

Wednesday Mar 21, 2012 #

3 PM

Longsword 15:00 [1]

6 PM

Longsword 1:00:00 [1]

Tuesday Mar 20, 2012 #

5 AM

Note
rhr:55 slept:6.5

Run - Trail hills (Horsebarn Hill) 1:09:44 [3] 12.4 km (5:37 / km) +200m 5:12 / km
shoes: 285 RocLite B

3x Horsebarn Hills with Ken, lovely morning, 45F, low waning moon and fog collecting in the low spots.
5 PM

Note

didn't wear compression sleeves this AM and my post run snack was delayed. And now my legs are more sore than they've been in quite a while. Hmmm...

Monday Mar 19, 2012 #

4 AM

Note
rhr:46 slept:6.5 (rest day)

4 PM

Longsword 30:00 [1]

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