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Training Log Archive: cmorse

In the 7 days ending Oct 13, 2012:

	activity	#	time	miles		km		+m				load
	Orienteering	2	2:09:55	8.54	(15:13)	13.74	(9:27)	300	20 /	24c	83%	78.0
	Run - Mixed	1	1:42:28	10.07	(10:11)	16.2	(6:20)	125				30.7
	Run - Trail	2	1:24:46	8.11	(10:27)	13.05	(6:30)					32.6
	Run - Road	1	45:34	4.78	(9:31)	7.7	(5:55)	100				13.7
	Total	5	6:02:43	31.5	(11:31)	50.69	(7:09)	525	20 /	24c	83%	155.0
averages - sleep:7.8 rhr:46 weight:77.3kg

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Saturday Oct 13, 2012 #

Event: HVO: Ward Pound Ridge

11 AM

Orienteering race (WPR Green) 1:23:13 [4] *** 7.62 km (10:55 / km) +200m 9:39 / km
spiked:9/10c weight:76.8kg shoes: 285 Roclite C

40th Anniversary of '72 US Champs. Remote start, realized when I got there and started that the map was 1:15000 & I can't read that with contact, so took out R contact and pitched in woods. No real navigation problems, but woods have changed in 40 years and vegetation mapping off making route choice & travel slower. Lots of barberry, brambles, roses & deadfall in white woods made for lots of avoidance wandering. 2nd half of course took a few more trail route rather than risk the unknowable on direct xc routes.

Run - Trail warm up/down (WPR) 15:00 [2] 1.5 km (10:00 / km)
shoes: 285 Roclite C

to/from remote start/finish

Green - Splits

Friday Oct 12, 2012 #

5 AM

Note
rhr:44 slept:8.0 weight:78kg

Thursday Oct 11, 2012 #

4 AM

Note
rhr:43 slept:7.5 weight:78kg

5 AM

Run - Trail intervals (4x1500) 1:09:46 11.55 km (6:02 / km)
shoes: 285 Roclite C

With Ken, low 40's, clear.

Warmup, then 4 x ~1500m loops on Great Lawn and around Mirror Lake, 750m recovery. Completely dark on first one, pretty light out by the end. Very wet grass made for damp chilly feet.

7:16, 7:15, 7:34, 7:01

Wednesday Oct 10, 2012 #

5 AM

Note
rhr:43 slept:6.5 weight:77.4kg (sick)

Tuesday Oct 9, 2012 #

6 AM

Note
rhr:46 slept:8.5 weight:77.7kg (sick)

8 AM

Run - Mixed (SLR) 1:42:28 [3] 16.2 km (6:20 / km) +125m 6:05 / km
weight:76.5kg shoes: 285 Roclite C

Easy run on dirt road. Aiming for even pace, right around 10min/mile, practicing fueling/drinking regularly.

Monday Oct 8, 2012 #

8 AM

Note
rhr:50 slept:7.5 weight:78.1kg (sick)

Alarm call @ 3am. Couldn't fall back to sleep...

6 PM

Run - Road (MRR) 45:34 [3] 7.7 km (5:55 / km) +100m 5:33 / km
shoes: 285 Roclite C

Easy run w/ Dave Merkt & Kevin Looney on Manchester course. Quads still sore from Saturday - bigtime DOMS. Nice night to run though...

Sunday Oct 7, 2012 #

7 AM

Note
rhr:49 slept:9.0 weight:76.7kg

9 AM

Orienteering (Gay City Foot-O) 46:42 [4] *** 6.12 km (7:38 / km) +100m 7:03 / km
spiked:11/14c weight:76.4kg shoes: 340 ORoc 2010

Finally got out to run Becky's Foot-O course from a couple weeks ago. Opted to go with a single distance contact. Works ok for fell running, less so where trying to run fast in woods with junk on the ground - could read the map fine (R eye), could see distance well (L eye) but the mid distance area where I'm watching my footing was pretty blurry from either eye and thus running was not ideal.

Minor bobble on 4 where I got pushed a bit R by veg and saw trail come up in front of me - quick correction, also on 10 - went direct through the marsh, but wound up R a bit and confused hills - skirted spur on E edge of circle before coming back around. Otherwise everything felt clean, running in the woods good but slowed a bit by the vision issues.

2 PM

Note

tops of quads quite stiff this afternoon - felt fine before the O outing. But I suspect its more due to the hill abuse yesterday.

Expert Foot O - Splits

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