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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Oct 14, 2012:

activity # timemileskm+mload
  Run - Mixed2 3:53:53 22.39(10:27) 36.04(6:29) 52570.2
  Run - Trail2 1:24:46 8.11(10:27) 13.05(6:30)32.6
  Orienteering1 1:23:13 4.73(17:35) 7.62(10:55) 2009 /10c90%49.9
  Run - Road1 45:34 4.78(9:31) 7.7(5:55) 10013.7
  Total5 7:27:26 40.02(11:11) 64.41(6:57) 8259 /10c90%166.4
averages - sleep:7.8 rhr:46 weight:170.4lbs

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MoTuWeThFrSaSu

Sunday Oct 14, 2012 #

6 AM

Note
rhr:47 slept:8.5 weight:169.4lbs

7 AM

Run - Mixed long (Sodom & Bald Hill) 2:11:25 [3] 19.84 km (6:37 / km) +400m 6:01 / km
weight:167.8lbs shoes: 285 Roclite C

50F, rain. Ran a lap of Sodom w/ Ginny, then out for another longer bit. Dirt roads the entire way although northern reaches pretty eroded & rocky. Easy pace though not focusing on a particular pace. Fast enough to stay warm, not so fast for breathing hard. Worked on eating/drinking @ 15 minute intervals with timer. Walked 45-60s each time.

Saturday Oct 13, 2012 #

11 AM

Orienteering race (WPR Green) 1:23:13 [4] *** 7.62 km (10:55 / km) +200m 9:39 / km
spiked:9/10c weight:169.4lbs 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

Friday Oct 12, 2012 #

5 AM

Note
rhr:44 slept:8.0 weight:172lbs

Thursday Oct 11, 2012 #

4 AM

Note
rhr:43 slept:7.5 weight:172lbs

5 AM

Run - Trail intervals (4x1500) 1:09:46 intensity: (40:46 @3) + (29:00 @4) 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:170.6lbs (sick)

Tuesday Oct 9, 2012 #

6 AM

Note
rhr:46 slept:8.5 weight:171.2lbs (sick)

8 AM

Run - Mixed (SLR) 1:42:28 [3] 16.2 km (6:20 / km) +125m 6:05 / km
weight:168.6lbs 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:172.2lbs (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...

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