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Training Log Archive: cmorse

In the 7 days ending Dec 10, 2011:

	activity	#	time	miles		km		+m				load
	Run - Trail	2	2:34:38	16.16	(9:34)	26.0	(5:57)					58.4
	Core	2	1:35:00									13.0
	Orienteering	2	1:32:27	5.65	(16:21)	9.1	(10:10)	110	22 /	28c	78%	55.5
	Hiking	2	38:09	2.7	(14:07)	4.35	(8:46)					3.8
	Run - Road	1	20:19	2.92	(6:57)	4.7	(4:19)					12.2
	Total	9	6:40:33	27.43		44.15		110	22 /	28c	78%	142.9
averages - sleep:6.5 rhr:50 weight:76.8kg

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Saturday Dec 10, 2011 #

Event: RHINO night-O

6 AM

Note
rhr:50 slept:6.0

7 AM

Run - Trail (Sampler) 44:38 [3] 6.0 km (7:26 / km)
weight:76.2kg shoes: 285 RocLite B

Saturday Social Run, very easy pace, plenty of storm debris to dodge.

6 PM

Orienteering race (RHINO L) 40:05 [4] *** 3.0 km (13:22 / km) +110m 11:17 / km
spiked:12/14c shoes: 285 RocLite B

Night-O. Pretty decent run, not fast but hit most controls cleanly. Biggest mistake was getting on the wrong line where the course crossed itself - instead of going from 3-4, I went 3-13, then decided I really ought to do 4-12 first. #7 I got pulled L in the laurel and lost a minute or so. #11 got slowed up by junk in the woods and didn't initially penetrate deep enough. Quite fun.

Hayden bailed after bobbling #5, but Anna &
Ellen persevered for the whole course.

Great festing, as usual, afterwards. Ordered up some of the new club shirts too.

RHINO-long - Splits

Friday Dec 9, 2011 #

8 PM

Run - Trail long (Hop River Trail) 1:50:00 20.0 km (5:30 / km)
shoes: 285 RocLite B

Friday Night Moonlight Run - except that some unexpected rogue rainstorm appeared about 10 minutes before run time. So a mild, wet run with 12 others out the other side of Bolton Notch and back. Easy going out, then once past the tunnel on the way back I began to pick it up running in the dark, eventually passing everyone and cranking a very brisk pace back to Church St. Times and distance just an estimate, but probably pretty close. Felt great on the fast segment, probably could have kept it going.

Wednesday Dec 7, 2011 #

4 AM

Note
rhr:48 slept:5.5 weight:77.5kg

11 AM

Core 35:00 [2]

Moved 4000# of stove pellets into the garage. Raining out, so once I uncovered the pallets, I felt pretty compelled to move them at a brisk pace...

Tuesday Dec 6, 2011 #

5 AM

Note
rhr:49 slept:5.0 weight:77.9kg

Monday Dec 5, 2011 #

5 AM

Note
rhr:51 slept:7.5 weight:77.1kg

9 AM

Hiking (Mansfield) 26:57 [1] 3.05 km (8:50 / km)

Brisk walk to hardware store for supplies. if its brisk enough to noticeably raise heart rate and break a sweat, I figure it's brisk enough to log

10 AM

Hiking (AES) 11:12 [1] 1.3 km (8:37 / km)

3 PM

Run - Road tempo 20:19 [4] 4.7 km (4:19 / km)
shoes: XA Pro GTX

Quick jaunt down the road before Hayden's bus. Got a quick blister on R big toe before even halfway - no debris in shoes, socks good. Hmmm. Hope it's not shoe fit, that would suck.

Sunday Dec 4, 2011 #

Event: WCOC Sessions Woods

7 AM

Note
rhr:53 slept:8.5 weight:76.1kg (sick)

9 AM

Core (Wickham) 1:00:00 [1]

Hayden & I joined lots of other runner types to help haul storm debris to roadside to assist with park cleanup. We only stayed an hour as we were headed for Sessions

11 AM

Orienteering race (Sessions Red) 52:22 [4] *** 6.1 km (8:35 / km)
spiked:10/14c weight:76kg shoes: 340 ORoc 2010

Good run, a few foibles but far more zip than yesterday though still sick. Ran past first one as the rocks seemed closer to top of hill but spied bag out the corner of my eye and swung in (-15). Ran road hard to 3, up spur over trail but found myself in smaller rock S of circle. Back to trail and up hill and right in (-60). #6 got off to R and explored rocks to SE, then corrected (-60). #8 lots of extra trails, flag felt a bit E of where I was but corrected easily (-20). Lost my shoe enroute to 14 and again on trail to finish -(60). So about 3:35 left in woods, could have been faster, but not feeling so young anymore.

Red - Splits

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