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Training Log Archive: cmorse

In the 7 days ending Mar 23:

activity # timemileskm+mload
  Exercises (finger)2 2:13:00
  Orienteering2 2:10:28 7.91(16:29) 12.73(10:15) 18263.9
  Run - Dirt2 1:26:04 8.75(9:50) 14.08(6:07) 4728.3
  Walking3 41:15 2.32(17:49) 3.73(11:04) 397.4
  Run - Mixed1 31:02 2.67(11:38) 4.29(7:14) 197.1
  Core10 15:001.5
  Run - Trail1 7:37 0.4(18:53) 0.65(11:44)1.8
  Total17 7:24:26 22.05 35.48 287110.0
  [1-5]16 5:07:32
averages - sleep:6.5 rhr:53 weight:80.9kg

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Saturday Mar 23 #

6 AM

Note
rhr:53 slept:7.5

8 AM

Run - Trail warm up/down 7:37 intensity: (1:09 @1) + (2:51 @2) + (3:37 @3) 0.65 km (11:44 / km)
ahr:111 max:130 shoes: ORoc 290 Ultra 2023

Trying to stay warm in the rain.

Orienteering race (Bishop Lakes Classic) 1:29:46 intensity: (3:29 @1) + (28:18 @2) + (37:08 @3) + (18:09 @4) + (2:42 @5) 7.89 km (11:22 / km) +124m 10:32 / km
ahr:120 max:158 shoes: ORoc 290 Ultra 2023

Light rain, glasses stowed pretty early on. Lots of rock underfoot. A few bobbles, one mistake but overall pretty slow due to not being able to see footing or terrain very well. Nice technical course though.

And for the second day in a row - bad intel on remote start flag. But first leg was mostly trail run - but at the time seemed longer than it should have. No map issue marking on map.
2 PM

Note

L - Moses Lake
247mi, 13.62gal, 18.13mpg (18.5)

Saturday Quincy Lakes - Green X - Splits

Friday Mar 22 #

Event: 2024 OUSA Junior Nationals
 
5 AM

Note
rhr:51 slept:6.2

7 AM

Note

L - Pasco WA 232.5mi, 11.32 gal, 20.5mpg (21.1)
10 AM

Walking 9:43 intensity: (2:18 @1) + (4:18 @2) + (3:07 @3) 0.46 km (21:02 / km) +20m 17:17 / km
ahr:108 max:129

Orienteering race (Frenchman Coulee) 40:42 intensity: (24 @1) + (38 @2) + (36 @3) + (12:02 @4) + (27:02 @5) 4.84 km (8:25 / km) +57m 7:56 / km
ahr:149 max:170 shoes: ORoc 290 Ultra 2023

Not great. Pre start. Was told at start the timing punch WAS the triangle. So I ran up the hill following pin flags to a control which I assumed was #1 on white. No. It was a remote mandatory start triangle. But this didn't occur to me so I began "fitting" what I saw from top of open ridge to where I thought I was on said ridge. The next few controls were pretty bad as I was trying to force things to match and discern how things were mapped.

Then I settled down with only minor issues except for a spectator control (as I found out later) and was heading to what I assumed was my control - a boulder, but it looked more like a rocky knoll to me so only semi confident. Then I noticed dozens of spectators above me, got flustered and mis-re-read map, assumed I was off and ventured to explore a different area for 3-4 minutes before coming back to where I had been heading in the first place. I'm so used being totally alone on my early pre-runs that the crowd & finish tent really wrecked my concentration. Oh well. 9 minutes behind Sergey V.

One of the downsides to running early is limited (or faulty) instructions at start.
4 PM

Note

L - Moses Lake. No fuel, but a shower, dinner at Taco John's. Then a bit of computer time thar wasn't in truck. Pulled photos from camera, but then got distracted by a text from a college friend I was planning to visit in MN on my way east. She told me a major winter storm (12-24") forecast for northern plains Sun>Mon. That could change the return game planning for sure. Will keep a close eye on forecast. Current warnings up for Eastern MT - but that will likely change. Then off to find a place to sleep.
8 PM

Note

Bishop Lakes Rec Area. Bit of a fiasco finding it. The parking pin QR was accurate - I found Portalets on roadside in a heavy agricultural area. But no legal way to get to Bishop Lakes from there. (Presume event has right of way tomorrow for access).

So a bit of driving around mega fruit nurseries to find the northern access just about dark. Just gonna park in main hiker lot. Not going to hunt for a "nice" spot in the dark when I'm just sleeping here.
11 PM

Note

Too noisy at Loves. Drove another 147 miles to Deadman's Pass. Nice quiet night...

Friday Frenchman Coulee - Green X - Splits

Thursday Mar 21 #

3 AM

Note
rhr:55 slept:6.75

L - Laramie 36f. Breezy
156.2mi, 9.36g, 16.7mpg (16.4 dash)
7 AM

Note

L - Green River WY
225.5 mi, 12.48gal, 18mpg (17.4 dash)
10 AM

Note

L - Brigham City UT
177.4mi, 8.69 gal, 20.41 mpg(19.4 dash)
12 PM

Note

L - Heyburn ID 123.7 mi. Just put $20 in. (Cc velocity limit exceeded again)
C • limit 3
2 PM

Note

Stopped at 63 industries in Hailey, ID. Met the owner (one man shop) at Overland Expo last August. He had prototype brackets perfect for mounting my shower container to back of truck so it sits in sun and gets warm. Gave a good deal on the now finished brackets. He gave me a great deal too. I like to support US small businesses, and stop by to check out shop is fun.. And added a few more counties to my map.
3 PM

Note
(rest day)

Planned to run on the bike path in Hailey - nice path but still a lot of packed snow/ice up that way. And Garmin was suggesting VO2 Max intervals today. With 3 days of racing coming up, wasn't hard to take the rest day..

Grabbed $20 gas in Bellevue rather than risk cutting it too close with the way my mileage has been varying.
7 PM

Note

L - Ontario, OR - 186mi. 869miles today. (I think, numbers got whacked, total trip is good.

Wednesday Mar 20 #

3 AM

Note
rhr:54 slept:5.0

Hennepin 23 - clear, 44
4 AM

Core (Plank - Cedar Co IA) 1:20 [1]

5 AM

Core (Plank - Iowa Cty IA) 1:20 [1]

6 AM

Note

L - Newton IA 15..07gal
7 AM

Core (Plank - Adair Cty IA) 1:20 [1]

8 AM

Core (Plank - Pottawattamie IA) 1:20 [1]

9 AM

Note

L - Omaha 11.36gal, 183.6mi - 16.1 vs 16.4 dash
10 AM

Core (Plank - Sarpy Cty NE) 1:20 [1]

11 AM

Note

L - Aurora NE. $15 top off, card wouldn't scan. 17+ on dash
12 PM

Core (Plank - Hall Cty NE) 1:20 [1]

1 PM

Core (Plank - Dawson Cty NE) 1:20 [1]

3 PM

Note

L - Sydney NE. 19.6mpg, and this was mostly gentle uphill. Strange...
6 PM

Walking (Pilot Hill) 28:50 intensity: (3:11 @0) + (1:44 @1) + (22:58 @2) + (57 @3) 3.01 km (9:35 / km) +19m 9:17 / km
ahr:99 max:118 shoes: 2024 Bondi 8

Minor headache and just wasn't up for a run. Went for a brisk walk on the gravel loop at Pilot Hill on Mikells suggestion. Good enough to loosen things up. Early bed, I'm wiped and another long day tomorrow.

Tuesday Mar 19 #

2 AM

Note
rhr:52 slept:5.25

5 AM

Note

L - Brookville PA - Light snow.
162mi, 10g (E10). 16.2mpg
9 AM

Note

L - Burbank OH - cloudy 32
165.5m, 10g, 16.55mpg $3.35
- last two stops exactly 10 gallons

Core (Plank - Wayne County OH) 2:00 [1]

Seems like straightening myself out periodically might benefit me in my current situation. Rest area on I71
10 AM

Core (Plank - Wyandot Cty OH) 2:20 [1]

11 AM

Core (Plank - Allen Cty OH) 1:20 [1]

12 PM

Note

L - Woodburn
174.2m, 14.2 mpg - couldn't fill (over limit for pay at pump, just put $30 in)
Steady 25mph wind out of SW putting a serious hit on gas mileage, not to mention a rocky ride...
4 PM

Note

L - Kankakee IL - sunny, 61
189m, fill, 15.3mpg
6 PM

Run - Dirt (DSW Base 43min @ 125) 43:02 intensity: (14 @0) + (32 @1) + (1:54 @2) + (36:18 @3) + (4:04 @4) 6.82 km (6:18 / km) +3m 6:18 / km
ahr:125 max:137 shoes: 2024 Bondi 8

I & M Canal Trail in Utica IL. Lot of pent up energy and headwind made it hard to keep HR down. Got it done just before sunset. Then shower @ Loves and then another 45 minutes driving.
7 PM

Note

L - North Utica IL
9 PM

Note

Hennepin Canal Trail Bridge 23 - home for the night.

Monday Mar 18 #

6 AM

Note
rhr:53 slept:7.0 weight:81.4kg

7 AM

Exercises (finger) 35:00 [0]

WUx5 L22x15 Jamx15 -

Run - Dirt (DSW Base 43min @ 125) 43:02 intensity: (12 @0) + (14 @1) + (28 @2) + (36:09 @3) + (5:59 @4) 7.26 km (5:56 / km) +45m 5:45 / km
ahr:126 max:140 weight:80.2kg shoes: Rincon 3

2 PM

Note

Loves, Willington CT. Here we go...
7 PM

Note

L - Mifflinville PA
284m, 15.23g, 18.65mpg (vs 17.9 dash)
8 PM

Note

Cracker Barrel - Bloomsburg, PA

Sunday Mar 17 #

6 AM

Note
rhr:56 slept:8.0 weight:81.1kg (rest day)

Garmin suggesting Recovery Run. So calling this a rest day.

7 AM

Exercises (finger) 1:38:00 [0]

WUx20 L21x20 L20x12 L19x20 L18x5 noodlingx20
9 AM

Run - Mixed (DSW Recovery 31min @ 110) 31:02 intensity: (17 @0) + (17 @1) + (20:18 @2) + (10:10 @3) 4.29 km (7:14 / km) +19m 7:04 / km
ahr:112 max:121 shoes: Roclite 275 2020

Really hard to "run" at 110bpm. If I took my mind off of focusing on "really slow" my pace & HR would gradually creep. But managed to keep it mostly in range. The range included some lower zone 3 at the upper end, so the graph doesn't really reflect how much I stayed in zone.

Walking warm up/down 2:42 intensity: (1:55 @1) + (47 @2) 0.26 km (10:28 / km)
ahr:96 max:108 shoes: Roclite 275 2020

Run officially ended before I got back to house, so just walked the remainder.

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