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Training Log Archive: cmorse

In the 7 days ending Apr 25, 2016:

activity # timemileskm+mload
  Orienteering3 2:37:30 9.34(16:52) 15.03(10:29) 67138 /46c82%105.6
  Run - Track1 33:26 4.05(8:15) 6.52(5:08) 417.0
  Run - Trail1 17:13 1.08(15:57) 1.74(9:54) 713.7
  Total4 3:28:09 14.47(14:23) 23.29(8:56) 74638 /46c82%126.3
  [1-5]4 3:27:51
averages - sleep:7.1 rhr:41 weight:77.5kg

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Monday Apr 25, 2016 #

Note
rhr:49 slept:6.75 weight:78kg

Got that tired ache (the good kind) in the legs from a weekend raced hard. RHR up a bit, and the G heading north again. Need to get some weekday exercise back in the mix. It's been nice racing every weekend with Hayden, but throttling it back to local events for May...

Sunday Apr 24, 2016 #

9 AM

Orienteering race (Long 3.0) 1:39:01 intensity: (18 @0) + (1:28 @1) + (11:40 @2) + (19:28 @3) + (51:26 @4) + (14:41 @5) 4.91 mi (20:10 / mi) +421m 15:56 / mi
ahr:133 max:164 spiked:12/14c rhr:51 slept:7.0 weight:77.3kg shoes: 340 ORoc 2011

Physically demanding course at Turkey Mountain. Executed my route choices well, if not fast, through half the course, then minor issues near the circle on 7 & 8 up in the rocky steeps, 9 was fine then boom on #10, lost composure and followed with sloppy navigating marshy bit enroute to 11. So much for my 90s lead...

http://vmeyer.net/gadget/cgi-bin/reitti.cgi?act=ma...#
C • RG 4

Long - Green Y - Splits

Saturday Apr 23, 2016 #

Event: West Point National Meet
 
9 AM

Run - Trail warm up/down 17:13 intensity: (4:50 @1) + (9:09 @2) + (1:48 @3) + (1:26 @4) 1.08 mi (15:57 / mi) +71m 13:14 / mi
ahr:106 max:142 shoes: 340 ORoc 2011

Orienteering race (Middle 3.8) 37:37 intensity: (13 @2) + (1:34 @3) + (4:11 @4) + (31:39 @5) 2.64 mi (14:15 / mi) +188m 11:40 / mi
ahr:154 max:180 spiked:7/11c shoes: 340 ORoc 2011

Clean run, cautious at first, never really pushed too hard, but hit most everything cleanly with only minor disruptions to flow. A little low on #3, had to come back up. Tripped over some concealed wire leaving #3, but at least landed clean and bounced up - Phil wasn't so lucky. Diverted off my line to use the bridge to 4, then overshot R a tad, I don't think the bridge location was accurate, shouldn't have reattacked on precision from there. #5 pulled up short to check out a similar control 'just in case', should have trusted instincts. Started to overrun #6 a tad low, but then corrected. Rest were good except hesitant on 11 as the description said 4m boulder, so that was what I was looking for coming down the hill when in fact the flag was on a sub-meter boulder beyond a 4m cliff.

http://vmeyer.net/gadget/cgi-bin/reitti.cgi?act=ma...

C • Nice run! 2
2 PM

Orienteering race (Sprint 3.2) 20:52 intensity: (21 @1) + (3 @2) + (4 @3) + (15 @4) + (20:09 @5) 1.79 mi (11:39 / mi) +62m 10:31 / mi
ahr:158 max:167 spiked:19/21c rhr:35 slept:7.0 weight:77.3kg shoes: 340 ORoc 2011

Another 'ok' run, lost some time when I glanced at a control on top of cliff when mine was at foot, so I went down to find nothing. Climbed back up. Apparently the little bit of bare rock at the top qualified as a 1.5m cliff. Arghh... Rest ok. Managed to memorize the control codes for last 5 controls and executed with very few glances at the map... Quite satisfying....

http://vmeyer.net/gadget/cgi-bin/reitti.cgi?act=ma...

Middle - Green Y - Splits

Sprint - Green - Splits

Friday Apr 22, 2016 #

Note
rhr:42 slept:7.5 weight:77.5kg

Thursday Apr 21, 2016 #

Note
rhr:38 slept:7.5 weight:77.5kg

6 PM

Run - Track intervals 33:26 intensity: (23 @1) + (35 @2) + (13:02 @3) + (15:43 @4) + (3:43 @5) 4.05 mi (8:15 / mi) +4m 8:14 / mi
ahr:133 max:155 shoes: 212 X-Talon 2012

8x200m, 40/40/40/40/41/41/43/37

Somewhat restrained with WP this weekend..

Wednesday Apr 20, 2016 #

Note
rhr:37 slept:7.0 weight:77.5kg

Tuesday Apr 19, 2016 #

Note
rhr:37 slept:7.0 weight:77.3kg

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