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Training Log Archive: cmorse

In the 7 days ending Apr 10, 2016:

activity # timemileskm+mload
  Run - Trail1 46:42 6.25(7:28) 10.06(4:39) 17741.1
  Orienteering2 41:18 3.97(10:24) 6.39(6:28) 14123 /26c88%34.5
  Run - Track1 31:58 4.08(7:50) 6.57(4:52) 423.5
  Core1 4:300.5
  Total5 2:04:28 14.3 23.01 32223 /26c88%99.6
  [1-5]5 2:03:39
averages - sleep:6 rhr:47 weight:76.8kg

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Sunday Apr 10, 2016 #

Event: NEOC/WCOC: Cemetery Hill
 
10 AM

Orienteering race 20:40 intensity: (14 @0) + (43 @1) + (4 @2) + (5 @3) + (1:02 @4) + (18:32 @5) 1.92 mi (10:46 / mi) +81m 9:31 / mi
ahr:154 max:169 spiked:13/14c rhr:47 slept:8.0 weight:76.8kg shoes: 340 ORoc 2010

35F, sunny. First sprint of the day. Finished 2nd in the old guys race, 47s behind Joe Brautigam, 3s ahead of Tim Parson. Should make for an interesting chase start final...
12 PM

Orienteering race 20:38 intensity: (21 @0) + (31 @1) + (33 @2) + (2:31 @3) + (1:42 @4) + (15:00 @5) 2.05 mi (10:04 / mi) +60m 9:14 / mi
ahr:115 max:135 spiked:10/12c shoes: 340 ORoc 2010

Chase start. Started 2nd, 47s behind Joe, and 3s ahead of Tim, with whom I would trade positions with the whole race. Watch bumped at #3, so no track past there. Caught a glimpse of Joe about 20s ahead heading into #5, but then Tim & I got mired in a blackberry thicket enroute to 7 and never saw Joe again. Tim & I took different routes on the last few, often in view but never on the same line. Coming in to the last control I still had that 3s margin on him but managed to distance him on the run-in to finish, looking over my shoulder frequently.. 2nd over all - not quite New England Sprint Champion 2016. Oh well... At least a fellow club mate took the win...

Short Sprint - Splits

Final Sprint - Splits

Saturday Apr 9, 2016 #

Event: NEOC: Menotomy Rocks
 
9 AM

Run - Trail warm up/down 24:46 intensity: (14 @0) + (15 @1) + (14 @2) + (14 @3) + (5:15 @4) + (18:34 @5) 3.16 mi (7:50 / mi) +87m 7:13 / mi
ahr:149 max:167 shoes: 340 ORoc 2010

Run - Trail race (Finally Spring 5km) 21:56 intensity: (22 @1) + (16 @2) + (5 @3) + (11 @4) + (21:02 @5) 3.09 mi (7:06 / mi) +90m 6:30 / mi
ahr:163 max:176 rhr:48 slept:8.5 weight:75.3kg shoes: 340 ORoc 2010

On a whim, needed to distract my thoughts for a bit. Looks like 17th overall, 3rd M50, though I didn't stick around for awards...

Friday Apr 8, 2016 #

Note
rhr:33 slept:7.5 weight:76.2kg

Rough week.... said goodbye to my mom this morning as she gave up her multi-year, multi-organ battle with cancer. A tough as nails Finn, she fought it right to the very end. She was still getting out multiple times a week, right up until lunch out with my father on Tuesday, then things turned south and the pain meds weren't keeping up. Wound up at Hartford ER Tuesday night and transferred to the palliative unit Wednesday AM where she was kept comfortable. My dad, brother and I were all with her this AM as she quietly passed. She confided to me Wed AM that she was ready to stop fighting, and I'm actually comforted by the fact that the end was not a long drawn out affair...
C • condolences 1

Thursday Apr 7, 2016 #

Note
rhr:51 slept:8.0 weight:78kg

Got some sleep, now need some exercise..
5 AM

Core 4:30 [1]

6 PM

Run - Track intervals 31:58 intensity: (46 @1) + (21 @2) + (1:42 @3) + (13:55 @4) + (15:14 @5) 4.08 mi (7:50 / mi) +4m 7:49 / mi
ahr:144 max:173 shoes: Conquest 2014

TCRC Track Week #2 - except everyone bailed due to weather except Erika. And it was nice, mid 50s, overcast but not precipitating. Scheduled workout was 8x200m, 200m recovery. Wasn't really sure what my target time should be, so just ran them as hard as I felt I could sustain for 8 reps... stopped to tighten my shoe after the first one and then lost track and wound up running 9 of them in total.
C • the AP virtual speedwork tr... 1

Wednesday Apr 6, 2016 #

Note
rhr:50 slept:0.0

Tuesday Apr 5, 2016 #

Note
rhr:55 slept:7.75 weight:77.1kg

As I'm getting older, I really don't seem to recover from lack of sleep as well. Still really tired this AM. Hopefully get out for some exercise later on..

Monday Apr 4, 2016 #

Note
slept:2.0 weight:77.4kg

Rolled in about 1:30am, but a bit too caffienated to really sleep. Estimate is for a couple cat naps before shuffling off to work in the snow...

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