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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Mar 30, 2008:

activity # timemileskm+mload
  Run - Mixed2 1:50:00 3.39 5.45 8511.0
  Hiking3 1:35:00 2.45 3.95 309.5
  Orienteering1 1:30:51 4.47(20:18) 7.2(12:37) 33028.2
  Run - Trail3 1:14:20 8.95(8:18) 14.4(5:10) 28537.9
  Run - Road3 55:36 6.65(8:22) 10.7(5:12) 3013.0
  Exercises (various)4 14:001.4
  Total7 7:19:47 25.91 41.7 760101.0
averages - rhr:45

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MoTuWeThFrSaSu

Sunday Mar 30, 2008 #

Exercises (various) 3:30 [1]

Run - Trail (LoDFP) 19:36 intensity: (16:47 @3) + (2:49 @5) 4.15 km (4:43 / km) +65m 4:23 / km
shoes: Salomon TR2

moderate intensity except the last bit on the old trolley bed. Fine day, no weasels...

Run - Road warm up/down 9:30 [3] 2.0 km (4:45 / km)
shoes: Salomon TR2

Run - Road (Hare & back) 26:00 [2] 4.7 km (5:32 / km) +30m 5:22 / km
shoes: Salomon TR2

Hayden's first bike ride on the roads - I ran along side to temper his speed and enthusiasm.

Saturday Mar 29, 2008 #

Orienteering (Trout Brook Loop A) 48:31 [2] *** 2.6 km (18:40 / km) +110m 15:24 / km
shoes: Salomon TR2

Went down to Easton to do Pavlina's 1-man relay with Jackson along. Original plan was to do a beginner course with him, then go do the relay solo. Decided when we got there that we would do the first loop together, then he would hang out while I did the remaining loops at a less pedestrian pace. Very nice day in the woods, Jackson had lots of fun with the stream crossings and marsh traipsing, but hard to convince him to jog at a steady pace, particularly on the trails in the second half and the fine white woods. Oh well, he got out there with me.

Orienteering race (Trout Brook Loop B) 19:13 [4] *** 2.5 km (7:41 / km) +110m 6:18 / km
shoes: Salomon TR2

Picked up the map, checked to make sure Jackson was good and then headed out on the second loop behind a number of others including Petr Polivka. Passed the other couple of people after the first two, but seemed like Petr was always in the distance. Took different routes but never really gained on him. I think I could have caught him if I wanted to, but due to my slower first loop, I was on #2 and he was likely on #3 so I didn't want to overdo it on this loop. Clean all the way around.

Orienteering (Trout Brook Loop C) 23:07 [3] *** 2.1 km (11:00 / km) +110m 8:43 / km
shoes: Salomon TR2

Third loop, stopped by the car to make sure Jackson was still doing ok (subtracted 30s for this), then out on my final loop. A lot of climbing early (or maybe I was just feeling it more on this leg) so quite a bit of walking and lower intensity on this loop. Went just fine except for the final control in the marsh, I cut off the main trail and headed over the spur of the hill and wound up quite a distance down the marsh from where I eventually found the flag. Didn't take the time to size things up, but I suspect the bag wasn't really in the middle of the circle and perhaps not in the circle at all. Got a bit muddy checking backsides of rootstocks for possible flag hiding spots until I finally worked my way up to where it was located. Pretty steady effort, no falls or injuries...

Hiking (Shafran) 40:00 [1] 1.75 km (22:51 / km) +30m 21:03 / km
shoes: Puma Sierra Trail Racers

Knots Geocache with Jackson and Hayden. Found all three without difficulty (Hayden and I found #1 previously, but let Jackson find it today). Getting chilly out - too chilly for late March...

Friday Mar 28, 2008 #

Run - Road warm up/down 10:46 [2] 2.0 km (5:23 / km)
shoes: Salomon TR2

Misty, gray, 38F

Run - Trail tempo (Shafran) 35:15 intensity: (30:15 @3) + (5:00 @5) 6.1 km (5:47 / km) +155m 5:08 / km
shoes: Salomon TR2

Random assortment of trails, all the 'loops' in Shafran proper, plus a couple trails I hadn't been on before leading to various backyard(s) so I doglegged those, then came back via a different set of trails hooking back up with the old trolley line. Pushed as hard as I could for the last 5 minutes or so. Felt good all the way around.

Exercises (various) (leg ups) 3:30 [1]

Thursday Mar 27, 2008 #

Hiking (Shafran) 35:00 [1] 2.2 km (15:55 / km)
rhr:46 shoes: Puma Sierra Trail Racers

Geocaching with Hayden. Found first of a multi, but requires a pretty comprehensive knowledge of knots, so we'll read up and go back again. It was also starting to rain, so another good reason to get out of the woods.

Exercises (various) (Leg Ups) 3:30 [1]

Wednesday Mar 26, 2008 #

Run - Mixed (Geocaching) 1:20:00 [1] 5.45 km (14:41 / km) +85m 13:37 / km
rhr:43 shoes: Salomon TR2

First part of a multi cache with the boys. This part involved finding and utilizing a laser to find the clue to the final. Also required knowing which of 6 phobias was not a real phobia (got it right on the first try). A combination of walking and jogging (though jogging with Hayden is more like jogging in place, still it gets the heart rate up a bit).

Ran out of daylight to get the final so we'll attempt it on a different day, but perhaps driving as its even farther from home and Hayden was dragging a bit by the time we got home...

Tuesday Mar 25, 2008 #

Run - Mixed (Happy Feet) 30:00 [1]
shoes: Puma Sierra Trail Racers

Monday Mar 24, 2008 #

Run - Trail tempo (LoDFP) 19:29 intensity: (6:04 @4) + (13:25 @5) 4.15 km (4:42 / km) +65m 4:21 / km
shoes: Salomon TR2

Nice afternoon, 45F and sunny. Went out for a brisk tempo run, felt pretty good, but then face planted hard about 2/3 of the way and just couldn't muster a 5 effort for the final bit. No fishers, but had to dig quite a bit of wood out from under my thumbnail when I got home.

Run - Road warm up/down 9:20 [3] 2.0 km (4:40 / km)
shoes: Salomon TR2

Hiking (geocache) 20:00 [1]

Went back with clues this time, got a bit further but still didn't find a cache at #2 (of 4). One of the reasons I don't like letterboxing - clues can be rather vague. Kind of like bingo O controls. When I'm in the circle, I expect to find the control in fairly short order.

Exercises (various) 3:30 [1]

The ups. While laying down on the floor to do these, I noted that I must have crashed a lot harder than I thought. I've got a half-dollar sized swelling above my left knee (doesn't hurt unless pressed), my right elbow is sore, and my ribcage is tender in the back on the right side.

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