Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 28 days ending Feb 28, 2014:

	activity	#	time	miles		km		+m	load
	Run - Road	14	15:15:07	105.73	(8:39)	170.16	(5:23)	650	353.7
	Run - Trail	4	4:23:42	23.39	(11:16)	37.64	(7:00)	42	57.6
	Shoveling	7	3:52:30						23.3
	Run - Mixed	2	3:33:28	22.46	(9:30)	36.14	(5:54)		64.0
	Snowshoe	2	1:41:20	9.94	(10:12)	16.0	(6:20)		30.4
	XC Skiing	1	32:40	2.36	(13:50)	3.8	(8:36)		9.8
	Total	29	29:18:47	163.88		263.74		692	538.7
	[1-5]	29	29:17:50
averages - sleep:7.7 rhr:52 weight:78.8kg

3:49

0:00

» now

Friday Feb 28, 2014 #

5 AM

Note
slept:7.4 weight:79.8kg

12 PM

Run - Road 59:05 7.88 mi (7:30 / mi) +114m 7:11 / mi
ahr:135 max:153 weight:77.8kg

mid day, 20ish and sunny. Not intolerable, but wind on the face was painful at times on the return trip

Thursday Feb 27, 2014 #

5 AM

Note
rhr:51 slept:7.5 weight:79.5kg

1F at run time. I braved the cold temps in January when there was at least some trail to run on. But late Feb on roads? No thanks. My training has been consistent enough so far that I'm not going to lose much base waiting a bit for warmer temps and some bare ground... And putting too many miles in on pavement or ankle busting ice crap is just begging for trouble.

C • no indoor tracks where you ... 9

Wednesday Feb 26, 2014 #

5 AM

Note
rhr:55 slept:6.85 weight:79.5kg

6 AM

Note

Trails suck, so the plan was just to get dressed, drop stuff in my office and do a road loop near campus. But it was 7F, and the walk into the office was just unpleasant penetrating cold. And so I convinced myself that a cold run on roads just wasn't in the cards.... I'm sure I'll regret it later though...

Tuesday Feb 25, 2014 #

5 AM

Note
rhr:53 slept:7.7 weight:80.3kg

Run - Trail 53:32 5.06 mi (10:35 / mi) +42m 10:19 / mi
ahr:114 max:124 shoes: 340 ORoc 2010

Snowpack very firm, but riddled with post holes etc. Very difficult running and thus very slow pace trying to pick each foot placement. My guess is this area won't be runnable until full meltout, which certainly won't be any time too soon.

Monday Feb 24, 2014 #

5 AM

Note
rhr:53 slept:7.8 weight:79.1kg (rest day)

36 Hours (over 4 days) standing on concrete. My legs just hurt...

Sunday Feb 23, 2014 #

5 AM

Note
rhr:48 slept:6.75 weight:78.2kg

6 AM

Run - Road 1:16:22 8.2 mi (9:19 / mi) +227m 8:35 / mi
ahr:110 max:146 weight:77.8kg shoes: Conquest 2014

AM Run with Dave S, Kurt & Ken. 2x Horsebarn, then Bundy > Stonemill > Gurleyville.

Saturday Feb 22, 2014 #

6 AM

Note
rhr:55 slept:7.2 weight:79kg

9 AM

Run - Road warm up/down 14:58 1.7 mi (8:48 / mi) +45m 8:08 / mi
ahr:126 max:150

Run - Road race 43:09 6.21 mi (6:57 / mi) +72m 6:42 / mi
ahr:150 max:164 weight:77.5kg

Icy roads but nice temps. Solid effort, settled into a no-mans land - 2 fast guys off the front, and after the first couple km no one in the rear view mirror either. About 15 seconds slower than two weeks ago, but good for third overall this week. Finish up the 12 week series atop the overall men's point standings.

Friday Feb 21, 2014 #

5 AM

Note
rhr:51 slept:8.2 weight:79kg

Run - Road (Lake (barrier)) 48:26 5.12 mi (9:28 / mi) +70m 9:04 / mi
ahr:111 max:127 weight:78.3kg shoes: 340 ORoc 2010

Dirt roads very icy, no sand. Pavement ok, but hard on legs with no cushioning in O-Rocs

Thursday Feb 20, 2014 #

5 AM

Note
rhr:53 slept:8.0 weight:78.8kg

Run - Road 1:11:52 7.9 mi (9:06 / mi) +122m 8:41 / mi
ahr:115 max:133 shoes: 340 ORoc 2010

Shiny.... dirt roads, pavement, all of them. Glistening ice under waning moon. But got it done, quick shower & breakfast then off to Day 1 of CT Flower Show - I think Hokas will come in handy for more than running.

Passed 300 mile mark for year... Cool...

7 AM

Note

Been using the Wahoo Bluetooth HR monitor with the iPhone for about a week. Works well. Ken clued me in to an undocumented AP feature, namely that the email feature that normally takes FIT files from Garmins will also read GPX files with embedded HR data. Set the Wahoo app up accordingly and now when I finish my workout I just need to hit 'share', then 'send' and its posted to my log before I even get in the door.

So if you didn't already realize this, Ken rocks!

Wednesday Feb 19, 2014 #

5 AM

Note
rhr:45 slept:7.3 weight:78.4kg

2 PM

Note

Home early, considered trying to get a longish run in, but didn't feel like driving anywhere and the roads suck - lots of standing water and storm debris along road edges. Doesn't seem much point, so won't even attempt it....

Tuesday Feb 18, 2014 #

5 AM

Note
rhr:53 slept:8.0 weight:78.4kg

11 AM

Run - Road 57:27 [3] 11.35 km (5:04 / km)
shoes: Bondi B

Snowing prodigiously - snuck out for a mid-day run near campus - over to South Eagleville, North Eagleville, Bonemill, Birch and Hunting Lodge. Footing really dicey, surprised to have maintained as quick an average pace as I did...

Monday Feb 17, 2014 #

5 AM

Note
rhr:55 slept:8.9 weight:79.1kg (rest day)

4 PM

Run - Road (Cervens/Hurlburt) 45:00 [3] 9.5 km (4:44 / km)
ahr:134 max:157 weight:79.3kg shoes: Bondi B

Rest day, but week looks pretty sketchy, I had some afternoon time and weather was decent. Dirt road very slick so slowish there as well on shaded road where melt water refreezing, but faster on dry paved sections. GPS (phone) died just before I got back to house.

Sunday Feb 16, 2014 #

6 AM

Note
rhr:55 slept:8.0 weight:79.1kg

7 AM

Run - Trail long (Soapstone) 2:05:00 [2] 15.5 km (8:04 / km)
ahr:105 max:131 weight:78.3kg shoes: 340 ORoc 2011

Sodom Rd on snowmobile tracks w/ Earl, then picked up Dom & ran out over Soapstone & out Sykes. Footing decent, easy pace. Had intended on much further, but thigh chafing led me to abort at 2 hours. First run with a new anti-chafe product I'm testing for a company in MA. Not impressed on the first try.

11 AM

Shoveling 35:00 [1]

clearing yesterdays crap to make room for tomorrows crap.

1 PM

Shoveling (chipping ice) 20:00 [1]

4 PM

Note

With yesterday's 6th place at Forest Park I've moved into first place in the season points series with only one week to go. And with Earl's help, also managed not to be last in the weekly team competition. Its tough to be competitive in a best 5 times cumulative scoring when there's rarely more than one club member in attendance. Thanks Earl....

C • That's great news! If anyth... 1

Saturday Feb 15, 2014 #

Note

Strider Moonlight - cancelled

6 AM

Note
rhr:54 slept:8.6 weight:79.2kg

Well this week sucked. Will try to make up some mileage on the weekend, but another shot of snow today doesn't leave many options...

7 AM

Run - Trail warm up/down (Sodom) 42:12 [2] 6.0 km (7:02 / km)
ahr:115 max:131 shoes: 340 ORoc 2010

Snowmobile track on Sodom with Brad. Good footing.

9 AM

Run - Road race 20:50 [5] 3.11 mi (6:42 / mi)
ahr:148 max:162 weight:78.3kg shoes: 340 ORoc 2010

Icy, even in the park proper. Confident with the spikes, but a lot of folks slipping and going down. Didn't really push the end as hard as I could have, but not a bad outing... 6th place I think...

Run - Road warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: 340 ORoc 2010

minimal warmup to check conditions

Friday Feb 14, 2014 #

6 AM

Note
rhr:56 slept:8.0 weight:78.5kg

Roads suck for running right now, forget trails. Guess I'll shovel out, head to work & hope to sneak something in later...

7 AM

Shoveling 10:30 [1]
ahr:77 max:89

Mostly clearing car. End of driveway clear enough to get out, so leaving this mornings shoveling to the kids...

Thursday Feb 13, 2014 #

7 AM

Note
rhr:53 slept:9.0 weight:79.3kg

No school/work today so slept in. Its like 23F out - time to get out for a quick run before snow gets too deep... Maybe another one later...

Run - Road 1:14:34 [2] 12.55 km (5:56 / km)
ahr:115 max:158 weight:77.8kg shoes: Bondi B

Not much snow yet, but pavement very slick. Dirt road afforded better footing than pavement. Playing with new HR monitor. Will see if data records in gpx track.

3 PM

Shoveling 1:00:00 [1]

Wednesday Feb 12, 2014 #

5 AM

Note
rhr:55 slept:6.4 weight:79.1kg (rest day)

Lower legs still feeling achy (vs tired), will take the day off from running.

Going out the door was feeling guilty about not running today, but driving in at -2F made me kind of glad I wasn't. I can't recall a year where we've consistently had so many single digit or below mornings.... Or maybe its just in previous years I wouldn't have even considered going out in these temps.

Tuesday Feb 11, 2014 #

5 AM

Note
rhr:52 slept:7.85 weight:79.3kg

Snowshoe 51:20 [3] 8.0 km (6:25 / km)
shoes: 255 TrailRoc A

-5F when I left home in the hinterlands. A balmy (not) +2F when I got to Sacred Heart in Vernon. Dion's again, ran up towards Valley Falls for 4km, then back. Not bad, once face plant in snow near the turnaround and one almost faceplant in the loose sand under the eastbound lane of I-84. GPS died at about 7.5km, but rest assured I did run the final 500m back to the car and am not floundering in the snow out by the Tankerhoosen...

Quite a bit of futzing with snowshoes in the first 1000m - cold hands, ornery straps. Solution going forward is just to leave the TrailRocs atached to the snowshows and lace in. Much quicker getting out that way..

3 PM

Shoveling 35:00 [1]

Chipping ice & widening end of driveway in advance of tomorrow evenings nonsense.

Monday Feb 10, 2014 #

5 AM

Note
rhr:55 slept:7.45 weight:78.4kg (rest day)

Calves pretty tight today, but they were tight going into yesterdays long run too. So not sure if its the long run, or more likely because the previous workouts were mostly in O-Rocs without the cushioning of the Hokas. Hopefully going to the Hoka product launch in W Htfd next Saturday to try a larger size.

Sunday Feb 9, 2014 #

6 AM

Note
rhr:46 slept:7.0 weight:78.7kg

7 AM

Run - Road long 3:49:27 [3] 23.77 mi (9:39 / mi)
weight:76.8kg shoes: Bondi B

Original plan was 8 repeats of a dirt road in Mansfield with Ken - boring, but a way to get the miles done. Ken's daughter came down sick over night, requiring an ER visit. So I figured if I was going to run boring solo miles on a short stretch of dirt, I could just do it from the house..

But once out on the road, I decided I'd just go on a long windy road run - the day was gorgeous (13F & clear to start, low 20's & clear to finish). Now of course I did not bring any fluids or food (that was the up side to repeats from the house) but decided to press on anyhow.

GPS died just about and hour and a half in so I took intersection splits after that, not really sure about mileage, but not really caring either. Just wanted to be out around 4 hours or so. And no real plan either, just kind of made it up as I went along.

GPS Route

Saturday Feb 8, 2014 #

7 AM

Note
rhr:51 slept:8.55 weight:78.7kg

9 AM

Run - Road race 42:52 [5] 6.21 mi (6:54 / mi)
weight:77.9kg shoes: 340 ORoc 2011

Bare pavement inside the park (40%) and packed snow elsewhere (60%) so went with spikes. Good traction, but lack of cushioned put the beat-down on the calf muscles... 6th, 2nd M50 behind Brian who went by me about halfway around.

C • I see there was an F50 ahea... 2

Run - Road warm up/down 12:00 [3] 1.5 km (8:00 / km)
shoes: 340 ORoc 2011

4 PM

Note
rhr:45

Chilling on the couch watching the Hobbit. Pretty mellow, though legs feel pretty spent. Probably be quite reluctant to go out out for 24 tomorrow, but once out there will likely be fine... RHR 45 - cool....

Friday Feb 7, 2014 #

5 AM

Note
rhr:52 slept:6.25 weight:79.2kg

Snowshoe 50:00 [3] 4.97 mi (10:04 / mi)
shoes: Bondi B

2F & clear. Took a bit of fighting to get the older model buckled straps on the Dion's to fit over the Hoka outsole, but I managed to get them on there. Hard work, but glad to have gotten it done.. After some more fighting to get the snowshoes off, I hopped in the car to go to work, only to realize I left my dry fleece jacket, hat & gloves at home. The half mile walk from parking to office was a mite unpleasant in damp, clammy running clothes. The hot shower was a little longer than usual....

Thursday Feb 6, 2014 #

5 AM

Note
rhr:49 slept:8.5 weight:78.5kg

XC Skiing 32:40 [3] 3.8 km (8:36 / km)

Man I suck at skiing. But wasn't about to run snowy, black-iced roads in the dark nor did I relish the thought of breaking trail with 8-10 inches of fresh powder. So skis it was. The usual morning location at Sacred Heart, headed toward West St as it afforded the longest convenient stretch without road crossings (about 1.9km). Someone had been out with a snowmobile (illegally) but it packed things down a bit. No falls, but far from graceful with the skiing. Definitely feeling some unused muscles, so kept it short at a half hour. Since someone broke it out with snowmobile, I'll probably go with the Dion's for tomorrow...

Wednesday Feb 5, 2014 #

8 AM

Note
rhr:50 slept:8.5 weight:79.3kg

Shoveling 25:00 [1]

Snow Day Brick Workout - Shovel > Run > Shovel some more.... 8" of snow when I started

Run - Road 36:39 [3] 4.0 mi (9:10 / mi)
shoes: 340 ORoc 2010

Snowy run out to lake & back - road had been plowed, but not for quite some time - 3-4" & rough footing.

Shoveling 27:00 [1]
shoes: 340 ORoc 2010

More shovelling, sleet beginning to mix in. Must be a decent core workout because my back is quite sore now. Driveway still not done, but enough for now..

10 AM

Shoveling 20:00 [1]

Finishing round 1.

3 PM

Run - Road 43:00 [3] 8.0 km (5:23 / km)
shoes: 340 ORoc 2011

More plowed out, but actually tougher traction.

Tuesday Feb 4, 2014 #

5 AM

Note
rhr:53 slept:6.5 weight:79.7kg

Run - Trail 42:58 [3] 4.97 mi (8:39 / mi)
shoes: 340 ORoc 2010

A couple inches of fresh snow from yesterday's storm. But I certainly wasn't making fresh tracks - lots of traffic has been on the trail since the snow stopped falling yesterday. A little sluggish getting started, but picked it up a bit toward the end. A nice start to the new training cycle.

However, it looks like we're also entering a period of cyclical snowstorms - tomorrow is looking like a foot or more, another on tap for late in the weekend and models suggesting a third for middle of next week. Me thinks its going to take some extra perseverance to keep the morning runs happening consistently for the next couple of weeks. Or perhaps I'll just chuck the beater skis into the car and convert to XC for the duration.

Monday Feb 3, 2014 #

5 AM

Note
rhr:53 slept:7.5 weight:78.9kg (rest day)

7 PM

Note

Got a shout-out in this weeks Snowstorm Classic results page. Indeed I am making a run for the top spot, but a careful perusal of the numbers show I'm only sitting 120 points off the top, not 200+, with three races left to go...

Doesn't mean diddly in the grand scheme of things, but if it provides the necessary motivation to stick to the plan, then its all good....

Sunday Feb 2, 2014 #

5 AM

Note
rhr:54 slept:7.0 weight:79.4kg

6 AM

Run - Mixed long 2:52:00 [3] 19.1 mi (9:00 / mi)
weight:78.6kg shoes: Bondi B

5 miles solo by headlamp on Boston Hollow Rd, then 3x4.7m loops on Boston Hollow>Axe Factory>Eastford Rd with Ken & Kurt. Felt really good, strong on hills, felt I could have pushed pace harder but didn't. And once again salvaged a short recovery week with a solid weekend. Seems to be working for me - perhaps rather than drastically cutting back the long run every 3 weeks, I should just train solid for 17 days and take a 4-day gap every third midweek.

C • periodization 2

Saturday Feb 1, 2014 #

6 AM

Note
rhr:51 slept:8.3 weight:79kg

8 AM

Run - Mixed 41:28 [3] 5.4 km (7:41 / km)
shoes: Bondi B

Tour of Forest Park with Earl - o maps in hand. Some roads, some trails, some off trail. Good to loosen things up.

9 AM

Run - Road warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Bondi B

And a bit more warmup, pushed a few hills, ran a bit with PG.

Run - Road race 19:26 [5] 3.11 mi (6:15 / mi)
weight:78.1kg shoes: Bondi B

Nice day for racing - pretty much the full O crowd there sans Phil. Also had the fast M50s in attendance. Off the line conservatively, tucking into a small group with Ken Clark & another M50 plus young speedster Billy Carroll. Felt good and like I could have passed Ken & co, but knew he had reserve strength to pull me back in so just held position. Ken & the other M50 put 20m on me before the downhill going back into park and though I pushed down the hill, they just slowly pulled away. Dang....

But good enough for a new 5k PR though looks like 3rd M50 on the day...

{edit: Not only a 5km PR, but an all-time best race performance}

C • Nice Run 2

1 PM

Note

Anna accepted to University of Hartford yesterday along with a very nice Regent's scholarship, in fact a bit more than the max they claim is available on the website. She's now 2 for 2 on acceptances having been accepted to Maine College of Art back before Christmas. 3 more applications pending - UConn, Maryland Institute College of Art and Virginia Commonwealth University. The final group of 5 represent a pretty broad spectrum of price, size & proximity. It will be interesting to see how she narrows down a final decision.

C • Good for her! And her old m... 1

« Earlier | Later »