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Training Log Archive: cmorse

In the 7 days ending May 9, 2021:

activity # timemileskm+mload
  Orienteering3 2:39:18 8.74(18:13) 14.07(11:19) 27317 /40c42%75.6
  Walking3 2:09:01 7.32(17:38) 11.77(10:58) 5816.0
  Run - Terrain2 2:05:56 5.2(24:13) 8.37(15:03)3 /3c100%38.4
  Run - Dirt3 1:52:43 11.42(9:52) 18.38(6:08) 33142.3
  Run - Trail2 32:25 2.08(15:35) 3.35(9:41) 6712.7
  Total10 9:19:23 34.76(16:06) 55.94(10:00) 73020 /43c46%185.0
  [1-5]10 8:53:47
averages - sleep:8 rhr:48 weight:83.8kg

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MoTuWeThFrSaSu

Sunday May 9, 2021 #

Event: QOC Fountainhead West
 
6 AM

Note
rhr:50 slept:9.25

To Virginia... No rain forecast...
9 AM

Run - Trail 19:33 intensity: (11 @0) + (3:10 @1) + (2:31 @2) + (9:23 @3) + (4:15 @4) + (3 @5) 1.86 km (10:32 / km) +37m 9:34 / km
ahr:125 max:158 shoes: 280 ORoc 2017

Out to start and a bit beyond.

Orienteering 43:04 intensity: (3:17 @0) + (4:24 @1) + (11:34 @2) + (8:55 @3) + (11:44 @4) + (3:10 @5) 2.39 km (18:00 / km) +63m 15:55 / km
ahr:124 max:184 5c shoes: 280 ORoc 2017

11 AM

Run - Trail 12:52 intensity: (10 @0) + (6 @1) + (32 @2) + (4:01 @3) + (7:03 @4) + (1:00 @5) 1.49 km (8:37 / km) +30m 7:50 / km
ahr:140 max:171 shoes: 280 ORoc 2017

Out to the start for real..
12 PM

Orienteering 1:31:53 intensity: (3:24 @1) + (17:22 @2) + (31:35 @3) + (34:19 @4) + (5:13 @5) 7.84 km (11:43 / km) +205m 10:21 / km
ahr:133 max:171 16c shoes: 280 ORoc 2017


Green - Splits

Saturday May 8, 2021 #

Event: NEOC Earls Trails BYOM
 
6 AM

Note
rhr:49 slept:8.5

10 AM

Run - Terrain (Team Trials video) 1:25:22 intensity: (13:50 @0) + (20:27 @1) + (14:41 @2) + (28:04 @3) + (7:16 @4) + (1:04 @5) 4.29 km (19:53 / km)
ahr:106 max:184 shoes: 280 ORoc 2017

Challenging terrain, very subtle contours, plenty of pointy vegetation of numerous types and generally very moist - underfoot and foliage. Got some more good footage (I think, have not yet reviewed) but decided since I'd have to go real slow and careful in this terrain and since hip still a bit bothersome thus I elected not to run red afterward. Save it for tomorrows long.

About 15 minutes after making said decision a mean old black cloud rolled in with wind, cold rain, hail and thunder. I chose wisely. Helped hold down the tent for reg/download as it was really straining under the wind even though it was staked down.

Green - Splits

Friday May 7, 2021 #

Event: US WOC Team Trials
 
4 AM

Note
rhr:54 slept:7.0 weight:84.3kg

Time to hit the highway...
2 PM

Run - Terrain 40:34 intensity: (8 @0) + (4:06 @1) + (3:22 @2) + (9:58 @3) + (17:54 @4) + (5:06 @5) 4.08 km (9:57 / km)
ahr:136 max:169 spiked:3/3c shoes: 285 TrailRoc 2019

Chasing team trialers in the sprint in the rain. Some good video footage...

Run - Dirt warm up/down 2:23 intensity: (7 @1) + (4 @2) + (18 @3) + (1:54 @4) 0.41 km (5:45 / km)
ahr:142 max:153 shoes: 285 TrailRoc 2019

Jog to start.

Orienteering race (Team Trials Red) 24:21 intensity: (15 @1) + (4 @2) + (49 @3) + (3:03 @4) + (20:10 @5) *** 3.83 km (6:21 / km) +5m 6:19 / km
ahr:159 max:181 spiked:17/19c shoes: 285 TrailRoc 2019

Raining, and already quite wet from 40 minutes chasing folks in Team Trials. Glasses useless, so ran without them. Two errors of note, first was in woods between 2 & 3, about 2/3 of the way, something orangish caught my eye to right, paused, started toward it just to double check then corrected myself and moved ahead. 2nd one was at the end, a group of close controls and I started to go from 17 to 19 and realized what I was doing about half way and changed direction. A fun course, but it's been a long time since I ran anything mostly in zone 5, so I'm sure I'll feel it tomorrow.
C • Nicely done 4

Sprint Red - Splits

Thursday May 6, 2021 #

5 AM

Note
rhr:45 slept:7.75 weight:84.5kg

12 PM

Walking (mowing) 18:13 intensity: (4:02 @1) + (2:04 @2) + (12:02 @3) + (5 @4) 1.16 km (15:38 / km) +2m 15:31 / km
ahr:113 max:139 shoes: Saucony 2020

One pass, then got caught in farming stuff (planting, hoeing, amending etc - not logged).

Adirondack Blue & Yukon Gold spuds in, also romaine lettuce and few more carrots.

Wednesday May 5, 2021 #

5 AM

Note
rhr:48 slept:8.25 weight:83.2kg

3 PM

Walking 1:03:43 intensity: (7:07 @0) + (47:20 @1) + (7:13 @2) + (2:03 @3) 6.03 km (10:34 / km) +28m 10:20 / km
ahr:93 max:135 shoes: Saucony 2020

Raining, 55f. Little muddy...

Tuesday May 4, 2021 #

6 AM

Note
rhr:45 slept:7.0 weight:84.1kg

9 AM

Walking 47:05 intensity: (28 @0) + (46:23 @1) + (14 @2) 4.58 km (10:17 / km) +29m 9:58 / km
ahr:89 max:119 shoes: Saucony 2020

Misty, cool morning stroll
5 PM

Run - Dirt hills 56:11 intensity: (11 @0) + (1:53 @1) + (23:05 @2) + (18:18 @3) + (8:15 @4) + (4:29 @5) 8.04 km (6:59 / km) +201m 6:13 / km
ahr:127 max:168 weight:83.2kg shoes: Roclite 275 2020

3 very slow hills with the crew.

Monday May 3, 2021 #

6 AM

Note
rhr:47 slept:8.5 weight:84.3kg


  • OUSA - Board Meeting
8 AM

Run - Dirt (Amigos) 54:09 intensity: (14 @0) + (1:10 @1) + (7:07 @2) + (24:41 @3) + (20:52 @4) + (5 @5) 9.92 km (5:28 / km) +130m 5:07 / km
ahr:134 max:154 weight:83.1kg shoes: Rincon 2 2020

Arrived as a small cohort was leaving, so hustled to catch them, doing so by the 3/4 mile marker. Slowed down with them for a bit, but then elected to push on at a faster pace. Notably, the hip seemed to be more bothersome at a shuffle pace than a full open stride pace, so on the way back I pushed it more than I have recently but not fast by anyones measure and had a pretty good return run. We'll see how the hip behaves over the course of this afternoon.

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