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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 30 days ending Apr 30, 2014:

activity # timemileskm+mload
  Orienteering4 6:08:48 23.69(15:34) 38.13(9:40) 96261 /74c82%201.7
  Run - Trail7 5:45:43 43.33(7:59) 69.73(4:57) 385143.0
  Hiking2 3:02:48 7.14(25:35) 11.5(15:54) 23424.3
  Bike - Road3 2:09:48 30.28(4:17) 48.74(2:40) 58848.3
  Run - Mixed2 1:50:34 13.37(8:16) 21.52(5:08) 21654.8
  Run - Road2 1:17:50 8.75(8:54) 14.08(5:32) 12719.4
  Core4 31:046.1
  Longsword1 15:001.5
  Total24 21:01:35 126.57 203.7 251161 /74c82%499.2
  [1-5]24 20:58:57
averages - sleep:7 rhr:60 weight:77.7kg

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Wednesday Apr 30, 2014 #

5 AM

Note
slept:6.75 weight:78.6kg

Tuesday Apr 29, 2014 #

5 AM

Note
slept:7.4 weight:78.8kg

Run - Trail 53:35 intensity: (12 @0) + (25 @1) + (10:22 @2) + (40:16 @3) + (2:20 @4) 6.61 mi (8:06 / mi) +68m 7:51 / mi
ahr:122 max:132 shoes: Bondi B

Windham off today, so got a run in before work today.

Monday Apr 28, 2014 #

5 AM

Note
slept:5.25 weight:77.9kg

Sunday Apr 27, 2014 #

Core warm up/down 15:00 [2]

6 AM

Note
slept:9.5

9 AM

Orienteering race 58:12 [3] *** 5.6 km (10:24 / km)
spiked:13/16c shoes: 340 ORoc 2011


White Clay Creek - Green X - Splits

Saturday Apr 26, 2014 #

Event: 2014 US Relay Champs and Intercollegiate Champs
 

Core warm up/down 15:00 [2]

Misc stretches, jogging etc before race
11 AM

Orienteering race 52:36 intensity: (22:36 @3) + (15:00 @4) + (15:00 @5) *** 5.4 km (9:44 / km) +190m 8:17 / km
spiked:12/16c shoes: 340 ORoc 2011

After getting handed a substantial lead by Neils, I proceeded to misread vegetation and pulled up short on the first control and lost a minute making sense of things. Took off hard from there and managed to elude chasers for 3-4 controls then slowly reeled in, first by 3 pointers then 6 pointers. Then proceeded to overshoot the short leg on 7 for another minute or so. Then the big error leaving #12 I got pulled a bit left and into a field on the edge of the map - got confused since most of the field was not shown and I thought I was in larger field to south - except vegetation didn't match. Lost a number of minutes before figuring things out. Then lost a shoe in the final cluster of controls but neglected to retie it and lost again leaving #15, just picked it up and carried it the rest of the way into the chute. Disappointed given the substantial lead I was handed, but even a cleaner run probably wouldn't have helped as Hayden also had some troubles on the anchor leg. But a lot of fun nonetheless, there should be more US relays, but just not enough critical mass to make it happen at less than national level.

Friday Apr 25, 2014 #

5 AM

Note
slept:7.0 weight:77.9kg

8 AM

Orienteering (Billygoat)0.0 km
spiked:20/24c weight:74.8kg shoes: 340 ORoc 2010

uploaded track (separate entry) so just deleting data from this one...
C • bonk 2

Orienteering (Billygoat Vetting) 3:03:01 intensity: (1:04 @1) + (7:31 @2) + (33:52 @3) + (1:43:11 @4) + (37:23 @5) 11.22 mi (16:19 / mi) +522m 14:15 / mi
ahr:137 max:203 spiked:20/24c weight:74.8kg shoes: 340 ORoc 2010

A fine course.... 'nuf said....

No breakfast, no fluids or fuel. Bonked pretty good around 100 minutes in. What was I (not) thinking? And then 30s to change shoes, jump in car & head south. Less than 5 miles before I had to pull over and walk off the leg cramps. Yowza...

Thursday Apr 24, 2014 #

5 AM

Note
slept:6.5 weight:77.3kg

Unlikely to see any activity again today... Hopefully tomorrow I can sneak in a vacation day and get some course vetting done, before heading down to Maryland with team WCOC-East.... At least I'm not overtrained...
C • vetting 1

Wednesday Apr 23, 2014 #

Event: Cemetery Hill Training 1
 
5 AM

Note
slept:7.0 weight:77.8kg

Tuesday Apr 22, 2014 #

5 AM

Note
slept:5.25 weight:78.1kg

Run - Road 34:51 intensity: (11 @0) + (1:28 @1) + (32:42 @2) + (30 @3) 3.73 mi (9:21 / mi) +54m 8:56 / mi
ahr:107 max:124 shoes: Bondi B

Shortest run I can recall of late, but all I had time for was an easy jaunt out ro lake & back.

Monday Apr 21, 2014 #

3 AM

Note
slept:6.5 weight:78.4kg

early to work, considered a run on the way in, but too much to get done this AM...

Saturday Apr 19, 2014 #

Event: WCOC Sessions Woods Meet
 
6 AM

Note
slept:8.5 weight:78.5kg

10 AM

Orienteering (Sessions - Get All 18) 1:14:59 [4] *** 9.08 km (8:16 / km) +250m 7:16 / km
spiked:16/18c weight:77.6kg shoes: 340 ORoc 2011

First time on a real course/map this year. Perfect weather for a Western Mass Rules Score-O. CCW route. Got pulled L enroute to 31. Enroute to 35 was going well, then things got vaguish and I was uncertain of location, thought I might have drifted R so corrected L, found stone walls, made sense of them and came back. Should have just persevered a little farther. #33 looks like I was off but I'm calling it a spike. Came over hill, clue was distinct tree so I focused on a significant pine in the distance and ran hard towards it, as I got closer I noticed the even more distinct deciduous tree to the R and corrected my trajectory. E-punch pulled off my finger and into the stream crossing back from #37 and to jump into river and chase it downstream with the current - luckily I had a shred of orange flagging tape on it or it would have disappeared for good.. Was feeling strong on trails, less so on steeper off-trail stuff, so elected 46>47>43 which was quite a bit more distance but seemed like a good choice at the time - in retrospect 46>43>47 might have been better, but perhaps not by much. A good time in the woods. Hayden did pretty well on an orangish Get 9 in 80 minutes. Earl also seemed to do pretty well today to. Psyched for the Relay Champs next weekend though we'll be in the 3-point category so no real shot at the podium spot - not that we'd have a shot in any other category either but in the 3-point category we're each running up a little bit, whereas on 6-point we'd each be on our nominal regular course except for Earl. Still going to be pretty fun...

Friday Apr 18, 2014 #

6 AM

Note
slept:6.5 weight:78.3kg

Gorgeous morning for running, but too damn tired. Stayed in bed an extra 45min instead. Maybe later, maybe not. Busy day on tap...

Thursday Apr 17, 2014 #

Event: Boston Park Series: Danehy Park
 
5 AM

Note
slept:7.25 weight:77.8kg

Run - Trail 48:25 intensity: (25 @1) + (8:14 @2) + (12:17 @3) + (13:34 @4) + (13:55 @5) 6.61 mi (7:19 / mi) +54m 7:09 / mi
ahr:135 max:165 shoes: Bondi B

Steady out to turnaround, then 3x1000m pickups @ 4min pace, 500m recovery. 3:56, 4:01, 3:58. Another half a minute off the route PR.

And nice to see the sun up and bright as I finished up.

Wednesday Apr 16, 2014 #

4 AM

Note
slept:6.25 weight:78kg

5 AM

Run - Road 42:59 intensity: (20 @0) + (35 @1) + (15:35 @2) + (21:31 @3) + (4:58 @4) 5.02 mi (8:34 / mi) +73m 8:12 / mi
ahr:120 max:138 weight:77.4kg shoes: Bondi B

Shorts weather was nice while it lasted. 28F this AM, icy roads and 1.5" of the white crap every where else. No motivation today, 5 & done...

Tuesday Apr 15, 2014 #

5 AM

Note
rhr:57 slept:7.25 weight:77.6kg

Run - Trail 42:25 intensity: (29 @1) + (28:36 @2) + (3:10 @3) + (3:42 @4) + (6:28 @5) 5.06 mi (8:23 / mi) +43m 8:10 / mi
ahr:122 max:167 shoes: Bondi B

Easy 5k, then 3x500m pickups w/ 500m rest. 60 again this morning, but breezy with misty rain today.

Monday Apr 14, 2014 #

5 AM

Note
rhr:58 slept:7.0 weight:78.2kg

Run - Trail 48:54 intensity: (26 @1) + (5:43 @2) + (8:46 @3) + (12:18 @4) + (21:41 @5) 6.7 mi (7:18 / mi) +74m 7:03 / mi
ahr:138 max:161 shoes: Bondi B

Wow, 60F before dawn. Shorts & t-shirt for sure. Started out easy, gradually increasing the pace to near max effort at the end. Backed off slightly the last couple hundred meters. First time under 50 minutes, and by more than a minute, too. GPS measured long today, but the first split came early, so presume it was an error while locking initially. Rest of splits seemed fairly accurately spaced.
7 PM

Bike - Road 26:25 intensity: (10:00 @2) + (10:00 @3) + (6:25 @4) 6.31 mi (4:11 / mi) +85m 4:01 / mi
shoes: Warbird

after dinner jaunt out to lake & back

Sunday Apr 13, 2014 #

5 AM

Note
slept:7.6 weight:78.4kg

Saturday Apr 12, 2014 #

6 AM

Note
rhr:59 slept:8.5 weight:78.9kg

Bike - Road 1:33:23 intensity: (1:35 @0) + (11:53 @1) + (18:54 @2) + (17:41 @3) + (37:02 @4) + (6:18 @5) 22.73 mi (4:07 / mi) +504m 3:51 / mi
ahr:123 max:155 weight:78kg shoes: Warbird

Out by lake, then towards Soapstone and out Sodom to 190. Felt good to be out on bike, though I'd rather be at West Point.
11 AM

Hiking (Bald Mountain) 2:02:48 [1] 5.28 mi (23:16 / mi) +234m 20:27 / mi

Hiking w/ Anna

Friday Apr 11, 2014 #

3 AM

Note
rhr:58 slept:4.9 weight:78.1kg

Thursday Apr 10, 2014 #

2 PM

Note
rhr:58 slept:5.3 weight:77.4kg

10 PM

Note

In to work at 3:30am. Back home errands & running around mid morning. Back to work @ 3:30 pm, finally home a bit a bit before 10pm. No energy or motivation to do anything more than go to bed. Probably back to work well before dawn tomorrow too, though I'm not setting the alarm, thats just harsh...

Wednesday Apr 9, 2014 #

5 AM

Run - Mixed 50:47 intensity: (34 @1) + (40:47 @2) + (4:54 @3) + (4:32 @4) 5.45 mi (9:19 / mi) +126m 8:42 / mi
ahr:115 max:144 weight:76.6kg shoes: Bondi B

Easy predawn jaunt out to lake. Kept heart rate in the eleventies except for the hill climb at 5k. Looks like a gorgeous day on tap.

Note
rhr:61 slept:6.75 weight:77.1kg

3 PM

Longsword 15:00 [1]

Gorgeous afternoon, hanging in backyard so elected do dig out the federschwert and see if I remember any drills. Definitely feel it in the muscles... Need to do this more regularly for flexibility..

Bike - Road 10:00 [1] 2.0 km (5:00 / km)
shoes: Warbird

Brought the bike up from basement, aired up tires, adjusted a couple adjustable bits and took a short spin down the road. Ready for some longer action, hopefully some commuting..
9 PM

Core 36 [1]

Tuesday Apr 8, 2014 #

5 AM

Note
rhr:64 slept:7.75 weight:77.6kg

pouring rain... maybe later...
5 PM

Hiking 1:00:00 [2] 3.0 km (20:00 / km)

Shakedown hike for West Point. Lots of stopping to adjust packs etc. Nice night, 60ish, peepers out in full force
9 PM

Core 28 [1]

Monday Apr 7, 2014 #

3 AM

Note
rhr:60 slept:6.5 weight:76.4kg

Need new goals... keeping up the long runs of course, but something else too.

Signed up for US Relay Championships with elavallee leading off & hmorse for the anchor leg. Should be fun..
C • You could always get your m... 3

Sunday Apr 6, 2014 #

6 AM

Note
rhr:66 slept:8.4 weight:77.3kg

HR up, not sure why.

Last day of 15 week base cycle. Need 12 miles to hit goal. Life got in the way, nothing yesterday. Was planning on Huntington today, not going to happen. :-(

Maybe a jaunt around the lake while boys at church?
4 PM

Run - Mixed 59:47 intensity: (4 @1) + (25 @2) + (2:05 @3) + (36:10 @4) + (21:03 @5) 7.92 mi (7:33 / mi) +90m 7:17 / mi
ahr:141 max:159 weight:76.8kg shoes: Bondi B

Not enough time to squeeze in a 12 miler. Have to settle for almost 8 before heading to church.

Saturday Apr 5, 2014 #

5 AM

Note
rhr:58 slept:8.4 weight:77.4kg

Friday Apr 4, 2014 #

5 AM

Note
slept:7.6 weight:78kg

Run - Trail 56:25 intensity: (36 @1) + (16:38 @2) + (39:11 @3) 6.66 mi (8:28 / mi) +52m 8:16 / mi
ahr:120 max:129 shoes: Bondi B

Overcast, mid 30's. No hurry this morning, long solo day at work coming up...

Thursday Apr 3, 2014 #

5 AM

Note
rhr:58 slept:7.35 weight:78.3kg

Knee still achy, skipping the AM run. Perhaps something later, or maybe get the bike out...

Wednesday Apr 2, 2014 #

5 AM

Note
rhr:59 slept:6.4 weight:78.1kg

Run - Trail intervals 50:51 intensity: (10 @0) + (25 @1) + (48 @2) + (22:38 @3) + (11:36 @4) + (15:14 @5) 6.68 mi (7:37 / mi) +49m 7:27 / mi
ahr:136 max:166 shoes: Bondi B

Clear morning, just about freezing. Good run, steady level 3 on the way out, 5x500m fartleks on the way back. Another route PR only two days after the last one. Next one sub 50?

Tuesday Apr 1, 2014 #

5 AM

Note
slept:7.4 weight:78.5kg

Run - Trail 45:08 intensity: (10 @0) + (18 @1) + (31:54 @2) + (12:46 @3) 5.01 mi (9:01 / mi) +46m 8:46 / mi
ahr:117 max:127 shoes: Bondi B

Easy Five, nice morning... L knee still complaining.

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