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Training Log Archive: cmorse

In the 7 days ending May 12, 2013:

activity # timemileskm+mload
  Orienteering3 2:23:38 7.25(19:49) 11.67(12:19) 18038 /43c88%136.5
  Run - Mixed1 20:00 1.24(16:06) 2.0(10:00)2.0
  Exercises (various)2 10:001.0
  Exercises (pushups)3 32
  Total6 2:54:10 8.49 13.67 18038 /43c88%139.5
  [1-5]3 2:53:38
averages - sleep:7.5 rhr:50 weight:174.8lbs

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MoTuWeThFrSaSu

Sunday May 12, 2013 #

9 AM

Orienteering race (US Long Champs) 1:10:58 [5] *** 5.94 km (11:57 / km) +180m 10:23 / km
spiked:14/14c shoes: 340 ORoc 2011

Good run, no errors of note, felt decent energy all around. Good for 3rd M50..

RouteGadget - comparing w/ Bo & JimA it appears the R trail route on #5 was much preferable to my straight shot. Even though I executed my direct route spot on, the speed gain on trail made the difference. I did consider the trail, but elected not to test the green woods getting there.

Exercises (various) warm up/down (stretching) 5:00 [1]

Saturday May 11, 2013 #

11 AM

Orienteering race (US Middle Champs) 55:34 [5] ***** 3.42 km (16:15 / km)
spiked:12/14c shoes: 340 ORoc 2011

Good run except for #4 - took a chance to gain some time and lost BIG! Went from 3rd to 57th in one control. Kaboom... Rest of course was actually executed rather well... But orienteering isn't about best 13 of 14....

RouteGadget - wandering at 4 is a total guess as I have no concept of where I may have been. I am merely assuming I missed the control just to the S but as I was running 3-4 hard, it could have been damn near anywhere. The plan was to hit the big marsh in the middle...

Exercises (various) warm up/down (stretching) 5:00 [1]

Friday May 10, 2013 #

6 AM

Note
rhr:54 slept:7.35 weight:173.8lbs

2 PM

Orienteering race (US Champs Green) 17:06 [5] ** 2.31 km (7:24 / km)
spiked:12/15c shoes: 212 X-Talon 2012

Gold M50

RouteGadget

Run - Mixed warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: 212 X-Talon 2012

A variety of jogging & stretching

Thursday May 9, 2013 #

5 AM

Note
rhr:46 slept:7.75 weight:174.8lbs

Wednesday May 8, 2013 #

5 AM

Note
rhr:46 slept:6.9 weight:174.8lbs

9 PM

Exercises (pushups) warm up/down 10 [0]

Tuesday May 7, 2013 #

5 AM

Note
rhr:53 slept:7.75 weight:176lbs

9 PM

Exercises (pushups) 12 [0]

Monday May 6, 2013 #

5 AM

Note
rhr:51 slept:7.7 weight:174.6lbs

9 PM

Walking
shoes: 255 TrailRoc A

Annual cardiologist visit this AM - all good... he suggested that I could probably dispense with my beta blocker, which has limited my heart rate the past 13 years or so. I can usually overcome the effects with a good long warmup - ie I usually struggle for the first half hour of multi-hour long runs until my heart rate settles in. Rather excited to see if there is any improvement to my running speed by allowing myself to 'open the throttle'... :-)

Exercises (pushups) 10 [0]

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