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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Apr 10, 2005:

activity # timemileskm+mload
  Orienteering2 3:40:11 14.42(15:16) 23.21(9:29) 76031 /36c86%185.4
  Run - Trail3 1:13:47 8.45(8:44) 13.6(5:26) 9021.6
  Run - Terrain2 51:05 5.06(10:05) 8.15(6:16) 28515.3
  Run - Road2 37:29 5.78(6:29) 9.3(4:02)22.5
  Other2 37:15 1.4 2.254.7
  Total5 6:59:47 35.11 56.51 113531 /36c86%249.5
averages - sleep:6.6 rhr:42 weight:166.5lbs

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MoTuWeThFrSaSu

Sunday Apr 10, 2005 #

Orienteering race (Billygoat 27) 2:32:08 [5] ***** 13.29 km (11:27 / km) +640m 9:14 / km
ahr:145 max:197 spiked:16/20c shoes: Jalas Champion

difficult goat, but managed to meet my goal top 20 with a 19th place finish - I may even get my initials on a flag next year

Other warm up/down (warmup) 10:00 [2]
shoes: Jalas Champion

around parking area...

Saturday Apr 9, 2005 #

Run - Trail (sampler) 36:25 [1] 6.1 km (5:58 / km)
ahr:114 max:141 rhr:42 slept:6.5 weight:165lbs shoes: Adidas Response Trail 9

Nice easy run w/ Bruce. HR up a bit climbing sandpit, but otherwise kept in 115 range.

Friday Apr 8, 2005 #

Run - Road tempo (hare & back) 18:27 [4] 4.6 km (4:01 / km)
ahr:150 max:164 rhr:43 slept:8.0 weight:168lbs shoes: Adidas Response Trail 9

Combined time for outbound & inbound legs. - 5:41, 6:22

31s faster than PR even though 45 minutes of fast trail/terrain in middle.

Easy trails tomorrow AM. Bring on the Billygoat!

Run - Trail tempo (hare > powerline > lake) 22:22 [4] 4.0 km (5:36 / km) +90m 5:02 / km
ahr:150 max:164 shoes: Adidas Response Trail 9

hare road > powerline > fishermans trail along lake to height of land near island

Run - Terrain (above lake) 22:28 [3] 4.15 km (5:25 / km) +160m 4:32 / km
ahr:150 max:164 shoes: Adidas Response Trail 9

After turning around on fisherman trail, climbed a few contours and ran in terrain on route back - more climb, going around rock faces, but faster running on open slopes than twisty shoreline trail. Felt really strong the whole way, power on hills, fluid open stride in open woods, strength to bash through light green & low laurel - I hope I feel this good Sunday

Note

Weekly summary - good week - 2 solid O races @ Sessions, 3 good training sessions including terrain & O, 2 rest days - 1 planned, 1 not.

Feel ready for Billygoat after easy forest run tomorrow.

Next week - goat & CSU midweek sprint, perhaps Blue Hills 50km trail run after that.

Wednesday Apr 6, 2005 #

Orienteering (Eddiegoat 2001) 1:08:03 [4] *** 9.92 km (6:52 / km) +120m 6:28 / km
ahr:136 max:155 spiked:15/16c rhr:40 slept:8.0 weight:166lbs shoes: Jalas Champion

Ran 2001 Goat course, but due to time constraints had to bail after 16 even though felt strong enough to beat Eddies time (unfair comparison though since I know woods and they are much faster than they were in June 2001.

A very good workout though and I think I'm in good shape for Sunday. HR down to readjustment of meds - 150 is pushing really hard right now.

Climb is a guess, distance = straight line through #16. Splits/comments posted here - where else?

Run - Trail warm up/down (gay city) 15:00 [3] 3.5 km (4:17 / km)
shoes: Jalas Champion

to/from course and aid stump

Tuesday Apr 5, 2005 #

Run - Terrain hills (above lake) 28:37 [3] 4.0 km (7:09 / km) +125m 6:11 / km
ahr:138 max:155 rhr:41 slept:4.0 weight:167lbs shoes: Adidas Response Trail 9

fartlek terrain run - from end of dirt road, up around the interesting rocky terrain above lake, maybe 4 min other side of powerline - not sure how much water company & how much is private, but interesting enough for occassional short courses or sprints - lots of climb though

dist / climb estimated

Run - Road tempo 19:02 [4] 4.7 km (4:03 / km)
ahr:147 max:155 shoes: Adidas Response Trail 9

to/from terrain run

1500m out - 541
1500m in - 611

Other warm up/down (trail run w/ Jackson) 27:15 [1] 2.25 km (12:07 / km)
shoes: Adidas Response Trail 9

easy trail run w/ Jackson after run

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