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Training Log Archive: cmorse

In the 30 days ending Nov 30, 2015:

	activity	#	time	miles		km		+m				load
	Orienteering	3	5:28:04	17.8	(18:26)	28.65	(11:27)	172	51 /	56c	91%	98.4
	Walking	3	1:48:39	6.87	(15:49)	11.06	(9:50)	58
	Run - Road	4	1:48:31	13.76	(7:53)	22.14	(4:54)					33.8
	Run - Trail	1	1:13:25	6.02	(12:12)	9.69	(7:35)	138				22.0
	Total	11	10:18:39	44.45	(13:55)	71.54	(8:39)	369	51 /	56c	91%	154.2
	[1-5]	8	8:30:00
averages - sleep:4 rhr:60 weight:81.8kg

2:40

0:00

» now

Monday Nov 30, 2015 #

4 AM

Run - Road 21:42 [3] 2.92 mi (7:26 / mi)
rhr:60 slept:4.0 weight:82.6kg shoes: Conquest 2014

27F, clear & dark.

Rolled in from Maine about midnight. About 4 hours sleep.

Had all the gear on to head out the door at 6 am to sneak another run in, but then Ellen informed me that the water heater died last night. No hot water = no post run shower, so changed up and headed to the basement to diagnose and repair. Then wait for HD to open so I could go out and get parts. Heater is 32 years old and they tell me to expect 10-15 years from the typical water heater and older than that i should seriously consider replacing the thing. But $15 for a new thermostat certainly trumps $1000 to get a whole new one. No visible corrosion on the tank, so hopefully I'm good for a while.

Taking Anna back to Maine tonight, so unlikely I'll get out today.

Saturday Nov 28, 2015 #

6 AM

Run - Road 24:41 [3] 2.92 mi (8:27 / mi)
weight:81.4kg shoes: Conquest 2014

12 PM

Walking 15:00 [0] 0.85 mi (17:39 / mi)
shoes: RaceUltra 290

Brief walk with Anna on a showery day.

Friday Nov 27, 2015 #

6 AM

Run - Road 22:45 2.92 mi (7:47 / mi)
weight:81.7kg shoes: RaceUltra 290

4x200m on the return leg (pace count, not measured), 1 min recovery

Thursday Nov 26, 2015 #

6 AM

Note
weight:82.8kg

8 AM

Note

Finally put my route from Sunday into RouteGadget. Comparing my route to those faster than me, it looks like a big part of my slower time was that I elected to take straighter, cross country routes on 3 legs.

#2 - definitely cost me a lot of time versus the road route, I don't recall the route being particularly slow or having issues, but road would have definitely been faster.

#5 - going straight in the first part of the leg definitely cost me some time - piney woods generally uphill slowed the pace...

#6 - climbing in woods versus on trail.

Rest of course I was proportionally slower, mostly due to lack of fitness.

9 AM

Run - Road 39:23 [3] 5.0 mi (7:53 / mi)
weight:81.7kg shoes: Conquest 2014

Quick jaunt out past lake & back. To keep Phil happy.. :-)

Wednesday Nov 25, 2015 #

5 AM

Note
weight:82.1kg

C • training 2

Tuesday Nov 24, 2015 #

5 AM

Note
weight:81.9kg

Monday Nov 23, 2015 #

5 AM

Note
weight:81.1kg

7 AM

Walking 1:02:39 [0] 4.02 mi (15:35 / mi) +58m 14:55 / mi
shoes: RaceUltra 290

Morning walk to lake & back with Ellen.

12 PM

Walking 31:00 [0] 2.0 mi (15:30 / mi)
shoes: RaceUltra 290

Short walk on Rockville Spur with Anna before heading to Willimantic to pick up Jackson. Didn't turn off GPS, has some highway data on end...

Sunday Nov 22, 2015 #

Event: NEOC: Blue Hills Traverse and Meet

6 AM

Note
weight:82.8kg

A traversing we shall go...

11 AM

Orienteering race (Blue Hills Traverse) 2:40:46 [3] 14.0 km (11:29 / km)
spiked:22/24c shoes: 340 ORoc 2011

Good day, pretty much alone from the start and solo the whole way. Took quite a few more direct routes rather than wide trail options, no errors of note, but not a lot of energy either, a lot of brisk walking in the final controls, particularly in the rocky stuff. 12th overall, a few minutes back of JJ.

Routegadget

C • not 12th 3

Traverse - B-Loop - Splits

Saturday Nov 21, 2015 #

7 AM

Note
weight:82.1kg

Friday Nov 20, 2015 #

5 AM

Note
weight:81.8kg

Thursday Nov 19, 2015 #

5 AM

Note
weight:81.2kg

Wednesday Nov 18, 2015 #

5 AM

Note
weight:82.7kg

7 PM

Run - Trail 1:13:25 [3] 6.02 mi (12:12 / mi) +138m 11:23 / mi
weight:81.5kg shoes: RaceUltra 290

Had to work late - tour for UCONN Hort club. Luckily there was a 7pm trail run from the dairy bar, so I shooed my guests out the door at 6:40, changed and ran across campus to meet up with Marc & Jack (& Sasha) for some trail running down behind Horse barn Hill and along the Nipmuck Trail. Nice run, lost trail a couple times with fresh leaves & minimal blazes, but got around ok...

Tuesday Nov 17, 2015 #

4 AM

Note
weight:81.9kg

Monday Nov 16, 2015 #

5 AM

Note
weight:81.8kg

Sunday Nov 15, 2015 #

Event: NEOC: Boxford State Forest

Event: WCOC Hurd State Park

5 AM

Note
weight:81.9kg

Saturday Nov 14, 2015 #

5 AM

Note
weight:82.3kg

Friday Nov 13, 2015 #

5 AM

Note
weight:82.1kg

Thursday Nov 12, 2015 #

5 AM

Note
weight:82.6kg

Wednesday Nov 11, 2015 #

5 AM

Note
weight:81.6kg

Tuesday Nov 10, 2015 #

5 AM

Note
weight:82.1kg

Monday Nov 9, 2015 #

5 AM

Note
weight:81.6kg

Sunday Nov 8, 2015 #

Event: NEOC: Baldwin Hill

6 AM

Note
weight:81.8kg

10 AM

Orienteering (10 Baldwin Hill Red) 1:35:03 [3] *** 6.2 km (15:20 / km)
spiked:14/17c weight:80.8kg shoes: 340 ORoc 2011

Nice day, high 40s. Mesh shirt w/ arm warmers, chilly to start, ok in woods..

Overshot #2 saw little spur but from above didn't look like a cliff face. -45s.

5-6 - started out ok, but heading south numbers were upside down and 6 became 9, 9 became 6... and to make it worse, I bobbles #9 before realizing it wasn't #6. At least a 5 minute loss, probably more.... 9-6 was nice and clean though...

Slow and tentative to #8, seemed lower on hill and closer to veg edge, but once I decided to go lower, there it was.. -90s

10 ok, but slow going in the final approach, plenty laurel & deadfall..

11 - ok, but just a slow slog uphill, lots of slipping on loose leaves.

Rest of course ok, but really slow...

Red - Splits

Saturday Nov 7, 2015 #

Event: WCOC Paugussett Training

Event: NEOC: Pine Bluffs Night-O

4 AM

Note
weight:82.2kg

Friday Nov 6, 2015 #

5 AM

Note
weight:82.2kg

Thursday Nov 5, 2015 #

5 AM

Note
weight:82kg

Wednesday Nov 4, 2015 #

5 AM

Note
weight:82.2kg

Tuesday Nov 3, 2015 #

3 AM

Note
weight:81.1kg

Monday Nov 2, 2015 #

5 AM

Note
weight:80.8kg

Sunday Nov 1, 2015 #

Event: Danehy Sprint

12 PM

Orienteering (9 Hale Res Red) 1:12:15 [3] 5.25 mi (13:46 / mi) +172m 12:29 / mi
spiked:15/15c weight:79.8kg shoes: 340 ORoc 2011

Back in Boston this AM, but too late to make Danehy, so went back to Hale & ran red course. Had been to all the control sites so no hesitations about where I was. Took different routes today on crappy legs from yesterday. Clean all around, but still not fast. No errors of any sort so this is a good evaluation of my current terrain fitness..

Split comparison on shared legs:
2-3 630 552 +38
3-4 516 340 +1:36
4-5 552 520 +32
5-6 845 756 +49
6-7 610 458 +72
7-8 312 259 +13
8-9 623 747 -1:25 (went wide on trail rather than direct through green)
16-17 648 453 +1:55 (went up the hill and attacked from above, and avoided getting mired in green down low)
17-18 344 313 +31
18-19 319 235 +44
19-20 334 320 +14
20-21 443 410 +33
21-F 149 155 (off since I started/finished from the car rather than the pavilion.)

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