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Training Log Archive: cmorse

In the 31 days ending Oct 31, 2011:

	activity	#	time	miles		km		+m				load
	Orienteering	8	8:26:38	25.8		41.51		1105	73 /	161c	45%	330.2
	Hiking	3	4:00:00	9.44	(25:25)	15.2	(15:47)	670				24.0
	Run - Trail	6	2:53:12	17.03	(10:10)	27.4	(6:19)	400				53.4
	Shoveling	1	1:30:00
	Run - Road	2	29:29	4.23	(6:59)	6.8	(4:20)					8.8
	Total	16	17:19:19	56.49		90.92		2175	73 /	161c	45%	416.4
	[1-5]	15	15:49:19
averages - sleep:6.8 rhr:49 weight:76kg

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Monday Oct 31, 2011 #

3 PM

Hiking (Hare & back) 1:00:00 [1] 4.7 km (12:46 / km)

too many obstacles to run and no power/water so just an afternoon walk with Jackson & Ellen to assess storm damage

Sunday Oct 30, 2011 #

9 AM

Shoveling 1:30:00 [0]

10" of wet, heavy snow. Lots of trees/lines down. Going to be without power a very long time me thinks...

Saturday Oct 29, 2011 #

5 AM

Note
rhr:48 slept:7.0 weight:77kg

7 AM

Run - Trail long (Coney Rock) 1:24:00 [3] 12.4 km (6:46 / km) +400m 5:50 / km
shoes: 340 ORoc 2010

Actually got out for a run today. Had to work today, so was glad to see Ken F posted a run for 7am at Coney Rock. South on Nipmuck to 50ft Cliff and beyond, back to Coney Rock Preserve and a variety of trails up and around there. Good pace, pushed the hills. Quite enjoyable, then off to UConn for a shower and some supervisory work..

Friday Oct 28, 2011 #

5 AM

Note
rhr:48 slept:7.5 weight:77.4kg

Thursday Oct 27, 2011 #

5 AM

Note
rhr:51 slept:6.0 weight:77.4kg

Wednesday Oct 26, 2011 #

5 AM

Note
slept:7.5 weight:77kg

weight creeping back up - need to get out and run some longer runs and send the G back in the correct direction

I just looked at my yearly summary - and yesterdays Corn Maze O puts me at exactly 500 controls for the year. And with 466 of them coming since July 30th, that doesn't seem so bad for 3 months. I wonder if I can hit 2000 before the end of next July...

Tuesday Oct 25, 2011 #

Event: US Corn Maze Classic and Sprint Champs

5 AM

Note
rhr:49 slept:5.5 weight:77.2kg

5 PM

Orienteering race (US Corn Maze Classic) 25:48 [4] *** 2.56 km (10:04 / km)
20c shoes: old 285 Roclite A

Tough to discern what was legal to cross and what was OOB. Also brain farted and went from 14 > 17> 16 > 15 before realizing I was doing them backwards, then reversed myself and continued in the correct sequence - so two extra controls

Orienteering race (US Corn Sprint) 4:27 [4] *** 0.45 km (9:48 / km)
6c shoes: old 285 Roclite A

Better, but still lots of hesitation...

Orienteering (control pickup) 4:00 [3] *** 0.8 km (5:00 / km)
6c shoes: old 285 Roclite A

picking up the southernmost 6 controls as darkness fell...

466 controls to date

Classic - Splits

Sprint - Splits

Monday Oct 24, 2011 #

5 AM

Note
rhr:52 slept:8.0 weight:75.8kg

Sunday Oct 23, 2011 #

10 AM

Orienteering race (US Long Champs Red X) 1:32:06 [5] *** 9.7 km (9:30 / km) +340m 8:05 / km
spiked:25/28c shoes: 340 ORoc 2010

Pretty sizable error on #3 - confused trails and was too high and ran too far, and a big one on #22 and another minute on #23. On #17 with a small crowd but they were drifting R, I started to correct to the L but then spied a flag on a boulder where everyone else was headed and went into lemming mode and followed the crowd to the wrong control, but as soon as I saw the number I knew my initial hunch was right and hightailed it back to where I had planned to go in the first place and put some distance into the crowd while they tried to discern their error. The rest went pretty well and I ran well in the woods. About 15 minutes back of Swampfox and the other usual suspects.

C • 17? 3

Run - Trail warm up/down (US Long Champs Red X) 20:00 [3] 3.0 km (6:40 / km)
shoes: 340 ORoc 2010

Red-X Long - Splits

Saturday Oct 22, 2011 #

10 AM

Run - Trail warm up/down (Lynn Woods) 20:00 [3] *** 3.0 km (6:40 / km)
shoes: 340 ORoc 2010

Orienteering race (US Champs Middle RedX) 47:51 [5] *** 4.1 km (11:40 / km) +155m 9:49 / km
spiked:16/19c shoes: 340 ORoc 2010

slow on the first control in junky lo-vis woods, but no error, then left almost 4 minutes on #3, and a couple more minutes on #17 & 18. But otherwise a good solid race and good for Silver Medal in M45

C • Well done, silver medal in ... 2

Red-X Middle - Splits

Friday Oct 21, 2011 #

Event: US S/M/L Champs 2011 & WRE

5 AM

Note
rhr:50 slept:8.0 weight:76kg

1 PM

Run - Trail warm up/down (Franklin Park) 10:00 [3] *** 1.5 km (6:40 / km)
shoes: old 285 Roclite A

Orienteering race (US Sprint Champs) 24:11 [5] *** 2.6 km (9:18 / km) +90m 7:56 / km
spiked:19/22c shoes: old 285 Roclite A

apparently didn't get a clean punch at #14, though I'm pretty sure I went there. Oh well...

Thursday Oct 20, 2011 #

3 AM

Note
slept:5.0 weight:76.5kg

4 PM

Run - Road warm up/down (SLR) 8:00 [3] 2.0 km (4:00 / km)
shoes: 340 ORoc 2010

Run - Trail intervals (Shafran) 19:12 4.0 km (4:48 / km)
shoes: 340 ORoc 2010

On trails ran ~400m hard, ~400m easier recovery, sometimes up, sometimes down, sometimes forced to slow for footing, water crossing etc. They got progressively slower as workout went on.

Wednesday Oct 19, 2011 #

5 AM

Note
slept:8.0 weight:76.2kg

Tuesday Oct 18, 2011 #

5 AM

Note
rhr:51 slept:6.5 weight:75.8kg

Monday Oct 17, 2011 #

5 AM

Note
rhr:49 slept:8.0 weight:75.5kg

Sunday Oct 16, 2011 #

Event: NEOC: Norwottuck

6 AM

Note
rhr:49 slept:7.0 weight:75.4kg

10 AM

Orienteering race (Norwottuck Red) 1:29:58 [4] *** 7.7 km (11:41 / km) +520m 8:44 / km
spiked:13/15c weight:74.1kg shoes: 340 ORoc 2010

Very solid run. 15k map & I lost my magnifier last weekend so right from the start I navigated on big features and bearings (couldn't read the smaller features and knew a lot of stuff was missing from the map anyway). Only troubles were on #6 I elected not to fight with rocky contouring and ran hard down to marsh, then climbed under control & got slightly S of circle but quick correction. and on 14 I overran control to junction and back in. Very happy with run though time seems a bit longer than it felt. But that's probably due to a lot of walking on the bigger climbs, but elsewhere I was running well right to the end.

7 PM

Note

365c since classic champs

Red - Splits

Saturday Oct 15, 2011 #

1 PM

Orienteering (Mt Tom) 1:00:00 [1] ***
8c

Took Anna & a couple of her friends up to Mt Tom for some of Ali's O training. Did 8 controls at a very casual walk, water features very full and it got grey and a cold rain started around #8 so we opted to walk it in and head into NoHo for a birthday lunch. Good time...

Friday Oct 14, 2011 #

5 AM

Note
rhr:50 slept:8.0 weight:75.5kg

Thursday Oct 13, 2011 #

5 AM

Note
rhr:45 slept:5.5 weight:76.2kg

5 PM

Run - Road (Hare & back) 21:29 [3] 4.8 km (4:29 / km)
shoes: old 285 Roclite A

very sluggish going out, chest tight. Better on return, but not fast by any means..

Wednesday Oct 12, 2011 #

5 AM

Note
rhr:45 slept:7.5 weight:76.6kg

Tuesday Oct 11, 2011 #

11 AM

Hiking (East Rattlesnake) 1:00:00 [1] 3.5 km (17:09 / km) +120m 14:38 / km
shoes: old 285 Roclite A

another short family hike on a gorgeous day.

Monday Oct 10, 2011 #

Event: EMPO - Grafton Lakes State Park

11 AM

Hiking (Welch/Dickey) 2:00:00 [1] 7.0 km (17:09 / km) +550m 12:18 / km
shoes: old 285 Roclite A

Family hike, gorgeous day, clear 70's. Time is actual walking time. Lots of extra time just hanging out on the ledges

Sunday Oct 9, 2011 #

9 AM

Orienteering race (Boulder Dash Red 2) 1:32:02 [4] 7.4 km (12:26 / km)
19c shoes: 340 ORoc 2010

Sunday Red - Splits

Saturday Oct 8, 2011 #

Event: UNO Boulder Dash 2-Day Classic A-Meet

6 AM

Note
rhr:53 slept:8.0 weight:75.6kg

12 PM

Orienteering race (Boulder Dash Red 1) 1:06:15 [4] 6.2 km (10:41 / km)
18c shoes: 340 ORoc 2010

Saturday Red - Splits

Friday Oct 7, 2011 #

5 AM

Note
rhr:44 slept:6.5 weight:75.7kg

Thursday Oct 6, 2011 #

Note
slept:6.5 weight:75.6kg

Wednesday Oct 5, 2011 #

5 AM

Note
slept:6.5 weight:76.3kg

Tuesday Oct 4, 2011 #

5 AM

Note
slept:5.5 weight:75.6kg

Monday Oct 3, 2011 #

5 AM

Note
rhr:46 slept:6.5 weight:74.3kg

alarm went off far too early this am

Sunday Oct 2, 2011 #

Event: 28th NipMuck Trail Marathon

3 AM

Note
slept:4.0 weight:75.2kg

Off to the woods to direct 28th Nipmuck Trail Marathon. Long day ahead....

10 PM

Note
weight:75kg

Been up and constantly on the go for 18 hours now. I'm fading fast... The rest of the results will have to wait for tomorrow. But a major success...

Saturday Oct 1, 2011 #

6 PM

Run - Trail (NipMuck) 20:00 [3] 3.5 km (5:43 / km)
shoes: old 285 Roclite A

So I'm working final preparations for tomorrow's race and one of the trail maintainers emails me that part of the course is flooded. Yikes! I've got about an hour until dark so I quick throw some stuff in my pack and run out the door. Hit the trail and head N to the afflicted area. Nice bridge across a stream is just barely above water, and its about 15' of wading to get to/from the bridge on either side. That's trail racing.....

Good thing this ain't no girly man race...

C • Damn beavers.... 5

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