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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Jan 22, 2023:

activity # timemileskm+mload
  Run - Dirt2 1:31:42 9.16(10:01) 14.73(6:13) 9337.1
  Run - Trail1 1:05:40 3.2(20:30) 5.15(12:44) 1929.7
  Orienteering1 52:21 2.77(18:52) 4.46(11:44) 598 /8c100%22.7
  Core8 35:423.6
  Walking1 31:27 1.74(18:03) 2.81(11:13) 183.1
  Total13 4:36:52 16.87 27.16 3628 /8c100%76.1
  [1-5]13 4:17:57
averages - sleep:7.3 rhr:48 weight:80.9kg

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MoTuWeThFrSaSu

Sunday Jan 22, 2023 #

6 AM

Note
rhr:49 slept:9.0 weight:80.8kg (injured)

9 AM

Orienteering (Brown V2) 52:21 intensity: (17 @0) + (47 @1) + (6:42 @2) + (21:28 @3) + (20:28 @4) + (2:39 @5) *** 4.46 km (11:44 / km) +59m 11:00 / km
ahr:127 max:153 spiked:8/8c weight:80.3kg shoes: ORoc 290 Ultra 2021

Winter Series vetting. Went with a brown variant to appease the shoulder. Didn't bother me, likely because having map in hand precudes swinging the arm. A couple trail segments I let it drop and had to force myself to keep map up. Snowy - so isolated small boulders liked identical to small laurel shrubs with mottled white. Also slick underfoot. But a nice course - not sure if this will be the release candidate. Chris Fielding designing.

First split (2:02) is jog to start (o-range). And 10s at the end from when o-range says I finished to when I turned off. Exact finish location somewhat ambiguous- N end of parking area.

Saturday Jan 21, 2023 #

6 AM

Note
rhr:49 slept:7.0 weight:81.2kg (injured)

8 AM

Run - Trail (Striders) 1:05:40 intensity: (17:54 @0) + (12:16 @1) + (23:16 @2) + (11:49 @3) + (25 @4) 5.15 km (12:44 / km) +192m 10:44 / km
ahr:96 max:136 weight:81kg shoes: ORoc 290 Ultra 2021

Social run - Pinnacle /Bald Mtn. I've run this ridge many times since the 90s, but never from the west side. Nice and easy, keeping R arm swing to a minimum. Good crowd...
9 AM

Note

Springfield Symphony Run - Snowstorm #8
3 PM

Walking 31:27 [1] 2.81 km (11:13 / km) +18m 10:52 / km
ahr:72 max:88 shoes: RocliteG 290v2 2020

Walk w/ Jackson. Gray & dreary. Sore shoulder, more vit I required.

Friday Jan 20, 2023 #

5 AM

Note
rhr:48 slept:7.0 weight:81.5kg (injured)

Shoulder quite tolerable with regular Vit I (every 8hr), rather painful if I let it lapse. Full range of motion, so will stick with Vit I for now.

9 AM

Run - Dirt (Amigos) 43:00 intensity: (24 @0) + (31 @1) + (17:49 @2) + (24:16 @3) 6.56 km (6:33 / km) +38m 6:22 / km
ahr:115 max:126 weight:80.5kg shoes: Rincon 3

Easy 4 with Mike. Shoulder fine to start but running really pissed it off... On way back held on to jacket collar, minimizing arm sway, but not vertical bounce and was much better. Possibly arm swing aggravating inflamed bursa? Just a wild ass guess. Tamed right down post run - not bothersome at all, but won't wait for Vit I to wear off either.

Thursday Jan 19, 2023 #

6 AM

Note
rhr:47 slept:6.75 weight:80.9kg (injured)

Shoulder soreness getting worse 6 days on. May go visit prompt care to have it checked.
{edit} xrays show nothing broken, got a referral to ortho if doesn't improve. Got a prescrip for anti-arthritic, but it doesn't play nice with heart meds, so doc cancelled it and I'll stick with Vit I. Guess we just play the waiting game and let it rest.

C • side sleeping? 5

Wednesday Jan 18, 2023 #

6 AM

Note
rhr:46 slept:9.25 weight:81.1kg (injured)

Yesterday was sort of achy with chills all day. Aches mostly concentrated in upper body and R shoulder. Not sure if sick, or combination of delayed response to Friday's 6 foot fall into #9 and all the modified planking I did on the drive home. Still a bit achy today, definite shoulder focus. Could also just be run down from long weekend.

9 AM

Run - Dirt (Amigos) 48:42 intensity: (20 @0) + (46 @1) + (1:13 @2) + (8:56 @3) + (35:23 @4) + (2:04 @5) 8.17 km (5:58 / km) +55m 5:46 / km
ahr:133 max:153 shoes: Rincon 3

Planned on 4, opted for 5 as the company was good. A couple faster bits, but mostly steady easy pace. HR mostly in Z4, but that was primarily just on the cusp of the 3/4 boundary. Shoulder definitely sore while running (bounce factor). Odd that it didn't bother me Sat or Sun.

Tuesday Jan 17, 2023 #

6 AM

Note
rhr:49 slept:7.25 weight:80.7kg (sick)

Monday Jan 16, 2023 #

5 AM

Note
rhr:48 slept:4.5 (rest day)

Drove from GA to BPS in Bristol, TN last night. Pulled just before 1am. Empty lot, quiet night. Long day today.
6 AM

Core (TruckCore - VA) 4:00 [1]

And breakfast
7 AM

Core (TruckCore VA) 5:21 [1]
ahr:81 max:92

8 AM

Core (TruckCore VA) 5:18 [1]
ahr:82 max:89

9 AM

Core (TruckCore VA) 5:29 [1]
ahr:82 max:95

10 AM

Core (TruckCore VA) 5:19 [1]
ahr:80 max:86

And lunch
11 AM

Core (TruckCore VA) 3:41 [1]
ahr:80 max:84

12 PM

Core (TruckCore VA) 3:17 [1]
ahr:77 max:86

1 PM

Core (TruckCore WV) 3:17 [1]
ahr:78 max:85

Getting closer, slowly...

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