Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Oct 14, 2012:

	activity	#	time	miles		km		+m				load
	Run - Mixed	2	3:53:53	22.39	(10:27)	36.04	(6:29)	525				70.2
	Run - Trail	2	1:24:46	8.11	(10:27)	13.05	(6:30)					32.6
	Orienteering	1	1:23:13	4.73	(17:35)	7.62	(10:55)	200	9 /	10c	90%	49.9
	Run - Road	1	45:34	4.78	(9:31)	7.7	(5:55)	100				13.7
	Total	5	7:27:26	40.02	(11:11)	64.41	(6:57)	825	9 /	10c	90%	166.4
averages - sleep:7.8 rhr:46 weight:77.3kg

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Sunday Oct 14, 2012 #

6 AM

Note
rhr:47 slept:8.5 weight:76.8kg

7 AM

Run - Mixed long (Sodom & Bald Hill) 2:11:25 [3] 19.84 km (6:37 / km) +400m 6:01 / km
weight:76.1kg 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 #

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...

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