Training Log: cmorse
In the last 7 days:
activity # time miles km +m load
Run - Dirt 4 3:31:05 22.86 (9:14) 36.79 (5:44) 375 63.8
Bike - Road 1 1:10:41 16.49 (4:17) 26.54 (2:40) 237 10.1
Walking 2 1:04:47 3.57 (18:08) 5.75 (11:16) 84 0.4
Total 6 5:46:33 42.92 (8:04) 69.08 (5:01) 697 74.3
[1-5] 6 4:42:04 averages - sleep:8 rhr:51 weight:175.7lbs
6 AM
Note rhr:51 slept:5.75 weight:177lbs
9 AM
Bike - Road (Manchester Loop) 1:10:41 intensity: (2:20 @0) + (41:01 @1) + (21:59 @2) + (5:21 @3) 26.54 km (2:40 / km) +237m 2:33 / km ahr:111 max:132 weight:175.8lbs shoes: Warbird
Stupid humid, but still cool out. Hop River > Cheney > Charter Oak > Hop River from Church St. Working pretty steadily but HR says otherwise. Changed graph color for bike to blue for better contrast.
7 AM
Note rhr:50 slept:8.4 weight:178.8lbs
9 AM
Run - Dirt long (Amigos) 1:14:16 intensity: (24 @0) + (11:16 @1) + (14:49 @2) + (8:19 @3) + (30:39 @4) + (8:49 @5) 14.03 km (5:18 / km) +126m 5:04 / km ahr:134 max:157 weight:174.4lbs shoes: Rincon 2 2020
3 easy, then picked up the pace trying to stay under 5min/km without going too hard. Wasn't easy but good to have pushed it. Paused at the notch for portalet stop.
7 PM
Note
Moderna Booster #2. Figured I should boost the system before PNWOF & World Games to be safe.
7 AM
Note rhr:50 slept:9.75 weight:176.8lbs (rest day)
4 PM
Walking (SLR) 40:30 intensity: (37:49 @0) + (2:41 @1) 3.47 km (11:40 / km) +25m 11:16 / km ahr:81 max:95 shoes: RocliteG 290v2 2020
Walk with J. Cool, but not raining.
6 AM
Note rhr:51 slept:7.2 weight:176.4lbs
9 AM
Run - Dirt (Amigos) 46:15 intensity: (31 @0) + (15:55 @1) + (29:23 @2) + (26 @3) 8.15 km (5:40 / km) +53m 5:30 / km ahr:117 max:132 weight:174.4lbs shoes: Rincon 2 2020
Easy 5. Gorgeous day.
7 AM
Note rhr:53 slept:8.6 weight:175.4lbs
6 PM
Run - Dirt hills 35:43 intensity: (13 @0) + (9:50 @1) + (12:33 @2) + (10:29 @3) + (2:38 @4) 5.63 km (6:21 / km) +131m 5:41 / km ahr:121 max:145 shoes: Rincon 2 2020
Clear, cool night. 2 rounds easy.
Walking hills 24:17 intensity: (22:58 @0) + (1:19 @1) 2.28 km (10:39 / km) +59m 9:25 / km ahr:84 max:104 weight:176.4lbs shoes: Rincon 2 2020
And one more walking. Legs feeling heavy.
6 AM
Note rhr:52 slept:8.5 weight:175.4lbs
9 AM
Run - Dirt intervals (Amigos) 54:51 intensity: (14 @0) + (19:01 @1) + (17:24 @2) + (9:37 @3) + (5:08 @4) + (3:27 @5) 8.98 km (6:07 / km) +65m 5:54 / km ahr:121 max:155 weight:172.4lbs shoes: Rincon 2 2020
Easy out to 2.75m post, then 1x1200m, 3x400m on way back. Very humid, much sweating involved.
« Earlier
May 26 [0w, 4d]: ? - CSU/NEOC: Hammond Pond, Thursday Park Orienteering Series #5
May 28 [0w, 6d]: Y - Memorial Day Weekend Training Camp
Jun 4 [1w, 6d]: Y!! - GrizO Lubrecht Two-Day and Sprint
Jun 4 [1w, 6d]: Y - Pacific Northwest Orienteering Festival
Jun 11 [2w, 6d]: Y! - CascadeOC Ultimate #6 - Fishtrap Lake (Middle)
Jun 12 [3w, 0d]: Y - CascadeOC Ultimate #7 - Fishtrap Lake (Goat)
Jul 12 [7w, 2d]: Y - The World Games 2022 Sport Demo Garden
Sep 3 [14w, 6d]: ? - Unofficial US Karttapullautin Championship
Sep 10 [15w, 6d]: Y! - UNO: Pawtuckaway 1-Day NRE
Oct 8 [19w, 6d]: Y!! - NEOC - 2022 Masters Nationals
Feb 18, 2023 [38w, 6d]: ? - Southwest Spring Week (SWSW) 2023
Mar 24, 2023 [43w, 5d]: Y - Flying Pig XXV - 2023 OUSA Nationals
Apr 15, 2023 [46w, 6d]: Y - 43rd West Point National Ranking Event
Jul 1, 2023 [57w, 6d]: Y - RESCHEDULED North American Orienteering Championship
Jul 17, 2023 [60w, 1d]: Y! - CalOFest 2023
Jul 21, 2023 [60w, 5d]: Y - 2023 North American Orienteering Championships
Sep 23, 2023 [69w, 6d]: Y! - OUSA 2023 Masters Nationals
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