Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 30 days ending Nov 30, 2012:

	activity	#	time	miles		km		+m				load
	Orienteering	6	6:28:38	23.33	(16:39)	37.55	(10:21)	450	12 /	91c	13%	215.7
	Run - Trail	4	6:03:08	34.58	(10:30)	55.65	(6:32)	1110				108.9
	Run - Road	4	2:24:22	17.46	(8:16)	28.1	(5:08)					84.5
	Hiking	2	2:08:31	3.58	(35:54)	5.76	(22:19)	400				12.9
	Run - Mixed	2	1:43:21	10.96	(9:26)	17.64	(5:52)	300				35.5
	Total	17	18:48:00	89.91	(12:33)	144.7	(7:48)	2260	12 /	91c	13%	457.5
averages - sleep:7.2 rhr:47 weight:78.3kg

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Thursday Nov 29, 2012 #

5 AM

Note
rhr:47 slept:8.0 weight:78.6kg

Wednesday Nov 28, 2012 #

4 AM

Note
rhr:45 slept:6.0 weight:78.2kg

5 AM

Run - Trail (Case Mountain) 1:21:51 [3] 11.62 km (7:03 / km) +300m 6:14 / km
shoes: 340 ORoc 2011

Early AM run w/ John & Dave - snow covered trails, slick in spots.

Tuesday Nov 27, 2012 #

4 AM

Note
rhr:42 slept:6.5 weight:78.6kg

5 AM

Run - Mixed (Campus) 58:12 [3] 8.64 km (6:44 / km) +100m 6:22 / km
shoes: 285 Roclite C

Early AM run with Ken - warmup, a few drills, 4 short hills, then cooled down via a loop of horsebarn hill. Light flakeage starting as we finished up.

Monday Nov 26, 2012 #

6 AM

Note
rhr:45 slept:4.5

2am alarm call... :-(. Couldn't fall back to sleep...

Sunday Nov 25, 2012 #

8 AM

Note
rhr:45 slept:8.5 weight:78.3kg

11 AM

Orienteering race (High Rock Red) 1:21:59 [4] *** 6.6 km (12:25 / km)
16c shoes: 340 ORoc 2011

Red - Splits

Saturday Nov 24, 2012 #

3 AM

Note
rhr:48 slept:5.5 weight:78.9kg

Friday Nov 23, 2012 #

7 AM

Note
rhr:52 slept:6.5

11 AM

Hiking (Shenipsit) 1:55:00 [1] 4.6 km (25:00 / km) +400m 17:25 / km
shoes: 255 TrailRoc A

Family hike, checking a couple miles of the north end of Shenipsit where tomorrow's End-2-End run will commence at 5:30am heading 46 miles south to Cobalt, CT. I'm electing not to run this year, though I really want to, but want to focus on getting ready for snowshoe season and don't want to risk wiping myself out with an epic through run. But picking folks up and delivering them to the start in the AM - looks like 5-7 will attempt the full deal, and another 8-10 planning on partial runs on the trail.

Thursday Nov 22, 2012 #

Event: Manchester Road Race

6 AM

Note
rhr:49 slept:6.0 weight:78.5kg

10 AM

Run - Road race 30:38 [5] 7.64 km (4:01 / km)
shoes: 212 X-Talon 2012

Goal - top 400, actual 424
Stretch goal - top 10 M5054, actual 20
Time - sub 30... actual 30:38 net

12s slower than last year. Oh well...

Run - Road warm up/down 10:00 [3] 1.6 km (6:15 / km)
shoes: 212 X-Talon 2012

6 PM

Note

Checking the history, based on vdot race results, this was my 10th best score since 2000 and best result since a series of fast 5ks in early April. So maybe not so bad...

Wednesday Nov 21, 2012 #

5 AM

Note
rhr:46 slept:7.0 weight:79.3kg

5 PM

Note
(rest day)

Was going to go for a run this afternoon, then decided I was feeling pretty good, so why screw a good thing up. Save it for the morning...

Tuesday Nov 20, 2012 #

5 AM

Note
rhr:47 slept:7.0 weight:78.3kg

Monday Nov 19, 2012 #

5 AM

Note
rhr:47 slept:8.0 weight:77kg

Sunday Nov 18, 2012 #

Event: NEOC: Blue Hills Traverse

6 AM

Note
rhr:44 slept:7.5 weight:77.9kg

rhr down a few beats this AM - a good thing?

11 AM

Orienteering race (Blue Hills Traverse) 2:11:17 [4] *** 12.6 km (10:25 / km)
21c shoes: 340 ORoc 2011

Nice day for the traverse though got a bit chilled during the 30 minute start delay. 1:15000 map so went with just a L contact so I could read map, but iffy vision otherwise. Thus I elected to go solo from the beginning - around others in the woods at times, but basically tuned everyone else out.

Over ran 8 a tad high as flag obscured by blowdown, probably passed within 20' of it, hit small trail beyond and came back perhaps 90s lost.

Big trouble on 11 as map case seal failed and sweat got in and printing wore off - so I basically approached the circle with no map detail - erred about 20m before flag by turning L and running a ways parallel to road before it occurred to me to flip the map and read the overlap section on other side - doh! - 3min lost

pulled up short on 15 before moving ahead 15s. Hunted around 19 - an area I've floundered in before - probably 3 min there too. Rest was fine but losing steam and glad to be done.

Thanks to Charlie & Earl for conversation on the drive up & back - so much nicer than solo drive.

Traverse - Splits

Saturday Nov 17, 2012 #

Note

BSA Venture Weekend Orienteering (setting/instructing)

6 AM

Orienteering (Venturee) 35:00 [1] 2.8 km (12:30 / km)
10c shoes: 255 TrailRoc A

Hanging streamers for the mornings course at JNW. My map file is circa 2003 & since its a scout camp, there plenty of changes - new buildings, new trails, one marsh has been backfilled and is now a group of cabins. Makes it more challenging that way. Did note that a newer map version exists updated by Roger Underwood in 2009. Will have to get a copy of that file and add the most recent changes.

Also chatted with Bruce Sullivan, camp director at Tadma who is interested in having a map done in Bozrah. Will need to see if I can generate a decent Lidar base.

12 PM

Orienteering tempo (Venturee) 16:24 [4] *** 2.7 km (6:04 / km)
10c shoes: 285 Roclite C

And picking up streamers afterwards. Ran it in order for sprint pace practice. map memory exercise - no map or compass.

Friday Nov 16, 2012 #

5 AM

Note
rhr:47 slept:7.25 weight:79.4kg

8 AM

Run - Road (Just Run) 46:04 [3] 6.23 km (7:24 / km)
shoes: 285 Roclite C

Decided to try Just Run, an informal campus wellness run this AM. Third Friday of each month. Nice easy jaunt around campus with Rachel, one of the organizers, and another woman. Nice crisp morning to run.

Thursday Nov 15, 2012 #

5 AM

Note
rhr:48 slept:7.0 weight:78.6kg

Wednesday Nov 14, 2012 #

5 AM

Note
rhr:47 slept:7.0 weight:78.3kg

6 AM

Run - Road tempo (MRR) 32:48 [5] 7.63 km (4:18 / km)
shoes: 285 Roclite C

Course tempo run w/ John. Just before dawn - didn't need lights to see, but wore them to be seen by traffic.

714 - cold start (no warmup) some traffic dodging on main st
740 - the hill
636 - ok
625 - calves getting sore
448 - final stretch

C • Nice Run !!!!!!! 2

Tuesday Nov 13, 2012 #

5 AM

Note
rhr:48 slept:7.25 weight:77.9kg

Monday Nov 12, 2012 #

5 AM

Note
rhr:48 slept:7.5 weight:77.4kg

2 PM

Run - Road (Hare 5km) 24:52 [3] 5.0 km (4:58 / km)
shoes: 285 Roclite C

Legs not too spry, but too nice a day to blow it off..

Sunday Nov 11, 2012 #

Event: NEOC: Baldwin Hill

6 AM

Note
rhr:49 slept:9.0 weight:77.6kg

10 AM

Orienteering race (Baldwin Hill Blue) 1:00:00 [4] *** 5.48 km (10:57 / km) +150m 9:38 / km
20c shoes: 340 ORoc 2011

Nice course set by JJ. And gorgeous weather for running, also presumably arranged by JJ. Got bogged down in blowdown, unmapped stuff in a couple places, and lost a couple minutes when I left #10 heading for #12, got about halfway to #12 before realizing my mistake, pretty slow getting down to 11 and back up to 12 before my confidence started to come back. Also opted to stay low from #17-18, but the green near the control was crappier than anticipated and I wound up downhill from the control before recognizing that I need to get up above the green & steep. Otherwise OK. Turned my map in for recycling, so can't comment much more until someone posts a copy of theirs..

C • 17-18 2

Blue - Splits

Saturday Nov 10, 2012 #

7 AM

Note
rhr:48 slept:8.0 weight:77.6kg

Leg has been feeling ok the past two days, will head over to Case for a 9am group run - seems awfully late in the day already...

9 AM

Run - Trail (Case Mtn) 1:28:13 [3] 12.37 km (7:08 / km) +350m 6:15 / km
shoes: 340 ORoc 2011

Nice morning run from Spring St. with Eric, Isaac & Luke. Still plenty of snow on the ground, but temps warming from mid-30's to near 50 during run. Muddy on south facing hills, more snow on north facing. Legs felt good.

Friday Nov 9, 2012 #

5 AM

Note
rhr:48 slept:7.5 weight:78.4kg

Wednesday Nov 7, 2012 #

5 AM

Note
rhr:48 slept:7.5 weight:78.6kg

Leg didn't bother me yesterday, but will take another day off just to be sure & try it again tomorrow

Tuesday Nov 6, 2012 #

5 AM

Note
rhr:50 slept:6.0 weight:78.7kg (injured)

Monday Nov 5, 2012 #

4 AM

Note
rhr:48 slept:8.0 weight:77.1kg (rest day)

Body not back to DST, off to work early then...

4 PM

Note
(injured)

Mild muscle strain/pull on the inside of my R thigh (adductor?) Groin to inside back of knee. Has been getting progressively more uncomfortable all day though I haven't done anything traumatic to it. Back of knee was a little sore towards the end of yesterdays run. Will take a few days off and see what transpires.

Sunday Nov 4, 2012 #

5 AM

Note
rhr:49 slept:9.5 weight:77.9kg

and its even getting light out already.

9 AM

Run - Trail long (Hop River) 1:48:00 [3] 20.25 km (5:20 / km) +100m 5:12 / km
shoes: 255 TrailRoc A

Sunday AM run w/ Ned. Ran from his house, about a half mile of indistinct trail to Rt 6, crossed and picked up the rail trail S to Andover Bridge and back. Nice pace, good conversation. Neglected to lube, got a few tender spots now. Also had a nagging soreness behind R knee the last couple miles.

Saturday Nov 3, 2012 #

Event: WCOC Pond Mountain Meet

5 AM

Note
rhr:43 slept:7.5 weight:78.3kg

6 AM

Run - Trail (Bald Mtn) 1:25:04 [3] 11.41 km (7:27 / km) +360m 6:26 / km
shoes: 340 ORoc 2011

Early AM run w/ Eric & Mike, two new potential Strider members. Out Sodom, up to Bald Mtn, then back. Nice morning to be out.

10 AM

Orienteering race (Pond Mountain Red) 1:03:58 [4] *** 7.37 km (8:41 / km) +300m 7:13 / km
spiked:12/14c shoes: 340 ORoc 2011

Sunny, low 40's - a bit chilly to start but warmed up quickly once moving. A pretty good run, first couple were cautious, getting into map, then picked it up a bit. Only a couple minor corrections required, all within the circle. Not much energy on hills - combination of the AM run plus residual tiredness from last weekends race. Looks like PG got me by about a minute or so, but I'm satisfied with how I ran.

6.6km straight-line

My routes, courtesy of PG

Red - Splits

Friday Nov 2, 2012 #

5 AM

Note
rhr:46 slept:7.0 weight:78.6kg

Thursday Nov 1, 2012 #

5 AM

Note
rhr:46 slept:7.0 weight:79.1kg

8 AM

Run - Mixed (Campus) 45:09 9.0 km (5:01 / km) +200m 4:31 / km
shoes: 255 TrailRoc A

Tried to push km 3, 5 & 7, but not much in the tank so pretty close to all the others. The new TRAILroc shoes I got really have very little to offer on leaf strewn New England Trails. On stony jeep trails & rocky stuff the extra protection is nice, but the tread pattern gives no grip at all on slick leaves. I'll keep these mostly for road and/or mixed runs and stick to the 285's for the woods.

Hiking warm up/down 13:31 [1] 1.16 km (11:39 / km)
shoes: 255 TrailRoc A

Walking back post run after grabbing a breakfast sandwich at Lizzies.

5 PM

Note

Legs a little achy this afternoon. Pushing on road, or just remnants of last weekend?

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