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Training Log Archive: cmorse

In the 7 days ending Apr 2:

activity # timemileskm+mload
  Orienteering2 2:27:17 7.26(20:16) 11.69(12:36) 20231 /35c88%48.1
  Run - Trail1 1:46:16 7.23(14:42) 11.64(9:08) 28336.1
  Run - Dirt3 1:31:50 9.55(9:37) 15.38(5:58) 9028.2
  Hiking1 1:31:11 3.86(23:36) 6.22(14:40) 2135.1
  Run - Road2 47:58 4.85(9:54) 7.8(6:09) 9322.5
  Walking1 1
  Total8 8:04:33 32.76 52.72 88031 /35c88%140.0
  [1-5]7 7:12:15
averages - sleep:8.2 rhr:51 weight:182.6lbs

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SuMoTuWeThFrSa

Saturday Apr 2 #

6 AM

Note
rhr:49 slept:9.25

9 AM

Run - Dirt warm up/down 7:05 intensity: (1 @0) + (12 @1) + (26 @2) + (43 @3) + (5:43 @4) 1.27 km (5:33 / km) +1m 5:32 / km
ahr:139 max:149 shoes: ORoc 290 Ultra 2021

Orienteering race (Pig #2 - Green B) 1:12:34 intensity: (1:41 @0) + (4:52 @1) + (14:03 @2) + (25:02 @3) + (25:50 @4) + (1:06 @5) *** 6.34 km (11:26 / km) +72m 10:49 / km
ahr:128 max:166 spiked:19/21c shoes: ORoc 290 Ultra 2021

Better run today, no major fubars. Slow at times to ensure precision.

RouteGadget

Friday Apr 1 #

6 AM

Note
rhr:48 slept:9.5

Onward to Columbus (RR Sports), then East Fork SP. Snowing lightly but not sticking...
2 PM

Run - Road (GC#15 Easy) 17:40 intensity: (10 @0) + (24 @1) + (46 @2) + (2:13 @3) + (14:07 @4) 2.89 km (6:07 / km)
ahr:138 max:150 shoes: ORoc 290 Ultra 2021

Did short version of prescribed run as warmup. Messed up butto presses and GC tagged it unproductive. Oh well, served my purposes..

Orienteering race (Pig #1 Green B) 1:14:43 intensity: (1:11 @0) + (18:26 @1) + (20:48 @2) + (21:08 @3) + (11:41 @4) + (1:29 @5) *** 5.35 km (13:58 / km) +130m 12:28 / km
ahr:117 max:160 spiked:12/14c shoes: ORoc 290 Ultra 2021

Steep up, steep down or green - pick one. Most legs felt pretty good, but somehow crossed over my reentrant and got into a parallel system on #9 - just could sort it out. Lots time lost. Also got totally turned around leaving penultimate control and just couldn't match up things in ugly green.

3 fastest splits and I was I first place headed into the doomsday control - #9

RouteGadget - embarassing...

Thursday Mar 31 #

6 AM

Note
rhr:50 slept:7.25 weight:183lbs

Time to drive...

Wednesday Mar 30 #

6 AM

Note
rhr:50 slept:8.5 weight:182.8lbs


  • OUSA - Run the Rotary - FB, IG, AP
9 AM

Run - Dirt (GC#14 Easy) 53:57 intensity: (1:57 @0) + (6:41 @1) + (5:09 @2) + (33:55 @3) + (6:15 @4) 8.96 km (6:01 / km) +58m 5:50 / km
ahr:124 max:142 weight:181.2lbs shoes: Rincon 2 2020

Walked the cooldown..
2 PM

Walking (Cross Farms) 1 [0]
shoes: Saucony 2020

18 holes with Jim, Rich & Sean

Tuesday Mar 29 #

6 AM

Note
rhr:54 slept:7.2 weight:184.6lbs


  • OUSA - Billygoat tease - AP
12 PM

Hiking (Wolf Den) 1:31:11 intensity: (46:20 @0) + (39:11 @1) + (5:40 @2) 6.22 km (14:40 / km) +213m 12:32 / km
ahr:87 max:113 shoes: Roclite 275 2020

Adding missing horse trail to Wolf Den map.
6 PM

Run - Road (GC#13 Easy) 30:18 intensity: (15 @0) + (19 @1) + (2:01 @2) + (12:49 @3) + (14:54 @4) 4.91 km (6:10 / km) +93m 5:38 / km
ahr:134 max:154 weight:183.6lbs shoes: Rincon 2 2020

Easy run @ Henry Park = bad idea. Too fast down McLean, too slow going up. Just did loops around tower with Stephanie for rest and managed to run the prescribed pace. Chilly evening, no way to dodge the wind.

Monday Mar 28 #

7 AM

Note
rhr:52 slept:8.75 weight:183.2lbs


  • OUSA - Great Brook Farm NRE - FB, IG, AP
8 AM

Run - Dirt (GC#12 Easy) 30:48 intensity: (19 @0) + (1:29 @1) + (2:51 @2) + (25:17 @3) + (52 @4) 5.14 km (5:59 / km) +30m 5:49 / km
ahr:125 max:140 shoes: Rincon 2 2020

Just a 30 minute easy run on schedule, which was just as well as the wind made for a "feels like" temp of 9f. Brrrr... and glad to be done.

Sunday Mar 27 #

5 AM

Note
rhr:54 slept:7.25 weight:182.8lbs


  • OUSA - WOC Team Trials update - Web, FB x3
7 AM

Run - Trail long (YaleMyers) 1:46:16 intensity: (23 @0) + (5:16 @1) + (21:38 @2) + (55:13 @3) + (22:39 @4) + (1:07 @5) 11.64 km (9:08 / km) +283m 8:08 / km
ahr:127 max:159 weight:179.4lbs shoes: ORoc 290 Ultra 2021

AP posted this as orienteering. Must have known I was running with map - 1:15000 KP generated map. Northern Nipmuck training run w/ Ken, Fred, Scott & Sundar who caught up near turnaround. Ran from 2 Pipes to Bigelow and back. Only 8 for me, rest joined the late crew for southern part of course.

GPS apparently didn't lock until 2km mark... usually locks within 10 seconds or so..





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