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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 30 days ending Apr 30, 2017:

activity # timemileskm+mload
  Run - Trail8 10:47:10 62.39(10:22) 100.41(6:27) 1146384.8
  Walking2 3:25:49 10.69(19:15) 17.2(11:58) 13416.1
  Bike - MTN2 2:06:47 16.52(7:40) 26.59(4:46) 35997.5
  Run - Road2 1:58:53 11.73(10:08) 18.88(6:18) 53064.1
  Orienteering1 53:43 3.55(15:08) 5.71(9:24) 21613 /15c86%38.4
  Bike - Road1 28:38 7.65(3:45) 12.31(2:20) 12910.6
  Total16 19:41:00 112.53(10:30) 181.1(6:31) 251313 /15c86%611.3
  [1-5]16 17:43:18
averages - rhr:42 weight:81.9kg

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Sunday Apr 30, 2017 #

6 AM

Note
rhr:37 weight:81.6kg

7 AM

Run - Trail 55:27 intensity: (14 @0) + (18 @1) + (1:24 @2) + (12:48 @3) + (16:39 @4) + (24:04 @5) 5.02 mi (11:03 / mi) +81m 10:31 / mi
ahr:148 max:187 shoes: Speed Cross Varios 2015

Ran at 7am with Ken & Cindi on the southern leg of Nipmuck, including a foray on a bit of "new to me" singletrack. Gorgeous morning, but alas another workday so shuffled off to work after greeting the 8am contingent.

Bogusly high HR in parts again. Going to need to talk with cardiologist and make sure nothing nefarious is afoot..

Saturday Apr 29, 2017 #

5 AM

Note
rhr:41 weight:82.2kg

Friday Apr 28, 2017 #

5 AM

Note
rhr:40 weight:82.3kg

Thursday Apr 27, 2017 #

5 AM

Note
rhr:45 weight:82.9kg

Wednesday Apr 26, 2017 #

5 AM

Note
rhr:39

Tuesday Apr 25, 2017 #

5 AM

Note
rhr:49 weight:83kg

6 PM

Run - Road hills (Happy Hills #2) 58:51 intensity: (11 @1) + (24 @2) + (20:24 @3) + (20:13 @4) + (17:39 @5) 6.46 mi (9:07 / mi) +312m 7:55 / mi
ahr:140 max:161 shoes: Conquest 2014

Happy Hills, Week #2, 50F, light rain. Got 'em done... 2 all the way down, last one just on the dirt at a lighter effort... then dins with the crew...

Monday Apr 24, 2017 #

5 AM

Note
rhr:44 weight:81.7kg

Sunday Apr 23, 2017 #

5 AM

Note
rhr:30 weight:80.7kg

7 AM

Run - Trail 1:43:43 intensity: (14 @1) + (6:38 @2) + (24:28 @3) + (40:51 @4) + (31:32 @5) 9.01 mi (11:31 / mi) +123m 11:03 / mi
ahr:140 max:182 shoes: Speed Cross Varios 2015

7am jaunt with Ken & Sarah, then the 8am usual run around the lake. HR spike on 2nd part, not sure what's going on there, wound up walking quite a bit to get it down, then easy solo running along lake and cutting the usual route short. 9 miles is good enough....

Saturday Apr 22, 2017 #

7 AM

Run - Trail long (3.5) 1:54:57 intensity: (14 @0) + (10 @1) + (32 @2) + (45:52 @3) + (1:06:47 @4) + (1:22 @5) 13.21 mi (8:42 / mi) +167m 8:22 / mi
ahr:133 max:160 rhr:40 weight:81.6kg shoes: Conquest 2014

Didn't sign up for West Point due to schedule uncertainties. No real plan so went to TCRC Saturday group run to see what trouble I could find. Andy & James were going long, so long it was..... Felt good the whole way, kept HR pretty steady, only spiked it into zone 5 on the final push back to cars.

Friday Apr 21, 2017 #

5 AM

Note
rhr:53 weight:82kg

Thursday Apr 20, 2017 #

5 AM

Note
rhr:48 weight:82.7kg

6 PM

Run - Trail 35:01 intensity: (13 @0) + (1 @1) + (6 @2) + (1:38 @3) + (24:52 @4) + (8:11 @5) 3.11 mi (11:16 / mi) +161m 9:42 / mi
ahr:143 max:174 shoes: Speed Cross Varios 2015

Some recon for a possible trail relocation for Soapstone to avoid some private land...

Run - Trail 14:44 intensity: (29 @2) + (3:11 @3) + (4:55 @4) + (6:09 @5) 0.98 mi (15:02 / mi) +103m 11:20 / mi
ahr:143 max:166 shoes: Speed Cross Varios 2015

2nd pass on the possible new section, slower, taking pix etc..

Run - Trail 8:58 intensity: (1 @2) + (3:21 @3) + (2:36 @4) + (3:00 @5) 0.88 mi (10:11 / mi) +100m 7:31 / mi
ahr:141 max:160 shoes: Speed Cross Varios 2015

And back to the car...

Wednesday Apr 19, 2017 #

Event: CSU Park Series: Christian Herter Park
 
5 AM

Note
rhr:44 weight:81.6kg

Tuesday Apr 18, 2017 #

5 AM

Note
rhr:34 weight:81.7kg

6 PM

Note

Happy Hills

Run - Road hills (Happy Hills Week #1) 1:00:02 intensity: (23 @0) + (3:12 @1) + (7:20 @2) + (23:05 @3) + (12:46 @4) + (13:16 @5) 5.27 mi (11:24 / mi) +218m 10:06 / mi
ahr:131 max:169 shoes: Conquest 2014

Easy hill work on Hopkins with Emma, Dom & Kim, just the dirt part for now. Pushed the upper part a little bit, but not too much. Room for improvement..

Monday Apr 17, 2017 #

Note

Dirty Duathlon #3
5 AM

Note
rhr:34 weight:82.1kg

5 PM

Bike - MTN warm up/down 4:46 intensity: (2:59 @3) + (1:47 @4) 0.73 mi (6:32 / mi) +13m 6:11 / mi
ahr:131 max:137 shoes: Warbird

Bike - MTN race 1:00:42 intensity: (14 @1) + (1:09 @2) + (7:27 @3) + (28:06 @4) + (23:46 @5) 7.9 mi (7:41 / mi) +167m 7:13 / mi
ahr:145 max:169 shoes: Warbird

1 Run, 3 Bike, 1 Run. Ok on run, 2nd out of transition almost overtook the front runner, then got consumed by the bikers... Goal was to make it to lap 3 without getting lapped. Success on that score. Took it fairly easy on the bike loops, ran final run leg hard. Enjoyed myself, but won't make a habit of this nonsense....

Sunday Apr 16, 2017 #

6 AM

Note
rhr:38 weight:82.4kg

Slept in a bit, but now off to work, forecast to be a warm one...

Saturday Apr 15, 2017 #

4 PM

Walking (1.2) 2:23:38 intensity: (1:51:54 @0) + (21:49 @1) + (2:12 @2) + (7:43 @3) 7.82 mi (18:22 / mi) +69m 17:53 / mi
ahr:78 max:130 rhr:39 shoes: Conquest 2014

Long walk with Ellen.

Friday Apr 14, 2017 #

5 AM

Note
rhr:42 weight:82.8kg

Thursday Apr 13, 2017 #

6 AM

Note
rhr:51 weight:82.1kg

2 PM

Walking 1:02:11 intensity: (34 @0) + (23:54 @1) + (30:16 @2) + (5:57 @3) + (1:29 @4) + (1 @5) 2.87 mi (21:40 / mi) +65m 20:14 / mi
ahr:103 max:152 shoes: Mafate Speed 2015

Afternoon Stroll at Shafran with Ellen..

Wednesday Apr 12, 2017 #

5 AM

Note
rhr:31 weight:81.1kg

6 PM

Bike - Road (2.7) 28:38 intensity: (42 @0) + (1:22 @1) + (2:31 @2) + (15:06 @3) + (8:51 @4) + (6 @5) 7.65 mi (3:45 / mi) +129m 3:33 / mi
ahr:123 max:149 shoes: Warbird

Just a short loop out by lake, enough to get the HR up for a few. Dirt road open to traffic now, more loose gravel than anticipated, so didn't push it super hard..

Tuesday Apr 11, 2017 #

5 AM

Note
rhr:38 weight:81.3kg

5 PM

Orienteering (4.3) 53:43 intensity: (3 @0) + (13 @1) + (11 @2) + (7:53 @3) + (20:32 @4) + (24:51 @5) 3.55 mi (15:08 / mi) +216m 12:44 / mi
ahr:147 max:181 spiked:13/15c shoes: 340 ORoc 2010

Western MA Orienteering training, week #1, this week by Phil. Good to get out in the woods finally at Earls Trails (north side of 7-Sisters). Solid run, good energy, good flow until #8. Thought I stayed high enough to ensure intersecting the right MTB trail, ran a ways, didn't feel like it was turning enough, next thing I know I see re-entrants around me, no re-entrants on hillside.... crap, I'm all the way at the bottom.. slow tentative slog back up, finally getting to correct trail bend (there's lots). Motivation sapped, part by heat, part by morale, rest of course fine but not particularly brisk.

And then a fine Mexican dining experience with the crew in Amherst.

Monday Apr 10, 2017 #

5 AM

Note
rhr:59 weight:81.1kg

5 PM

Bike - MTN warm up/down 16:25 intensity: (22 @2) + (2:11 @3) + (7:33 @4) + (6:19 @5) 1.98 mi (8:17 / mi) +51m 7:41 / mi
ahr:144 max:159 shoes: Warbird

Relatively easy recon of course to warmup

Bike - MTN race 44:54 intensity: (12 @1) + (3 @2) + (5 @3) + (9 @4) + (44:25 @5) 5.91 mi (7:36 / mi) +128m 7:07 / mi
ahr:163 max:176 shoes: Warbird

Nice evening, low 70s. 1 run loop, then 2 bike loops, and finish with a run loop. Better this week as I knew where to get off and run with bike rather than trying to ride. Mountain bikers like JHen can clean these climbs, but much faster for me to run them...
6 PM

Note

Dirty Duathlon #2

Sunday Apr 9, 2017 #

6 AM

Note
rhr:50 weight:80.8kg

8 AM

Run - Trail 1:13:22 intensity: (2:31 @0) + (10:11 @1) + (2:24 @2) + (7:15 @3) + (23:51 @4) + (27:10 @5) 5.35 mi (13:43 / mi) +76m 13:08 / mi
ahr:135 max:181 shoes: 340 ORoc 2010

Usual Sunday run... less water this week.. ASCE Concrete Canoe race going on, not much parking available... One good digger, missed the pointier rocks but came to rest wrapped around a tree.. oof... good abrasion on my calf now..

{Edit} 54:27 running time. Almost 20 minutes of standing around time.. I should start pausing the watch on these run hard then wait to regroup type of runs...

Saturday Apr 8, 2017 #

6 AM

Run - Trail (5.0) 2:11:23 intensity: (20 @0) + (22 @1) + (33 @2) + (35:11 @3) + (1:11:59 @4) + (22:58 @5) 15.15 mi (8:40 / mi) +149m 8:25 / mi
ahr:140 max:173 rhr:43 weight:80.3kg shoes: Speed Cross Varios 2015

Went early and got 4ish in, then joined the 7:30 run with TCRC crew. Latter part of run mostly solo...

Friday Apr 7, 2017 #

5 AM

Note
rhr:47 weight:82.4kg

Thursday Apr 6, 2017 #

5 AM

Note
rhr:41 weight:82.2kg

Wednesday Apr 5, 2017 #

5 AM

Note
rhr:39 weight:82.5kg

Tuesday Apr 4, 2017 #

5 AM

Note
rhr:42 weight:81.7kg

Monday Apr 3, 2017 #

5 AM

Note
rhr:50 weight:81.4kg

6 PM

Run - Trail (4.2) 29:15 intensity: (12 @0) + (4 @1) + (3 @2) + (1:54 @3) + (15:49 @4) + (11:13 @5) 3.85 mi (7:36 / mi) +107m 7:00 / mi
ahr:147 max:166 shoes: Speed Cross Varios 2015

Dirty Duathlon #1

Well, that was interesting... Never done anything like this before - never really raced a bike before other than the gravel ride in VT last year. This wasn't like that.

First short lap mostly around fields on foot, 2nd lap on bike around fields plus single track up on the hill. I'm not proficient at technical riding but held my own, ran up a few rocky uphill bits, and picked my way slowly on downhill stretches with sketchy rocks etc. But able to ride confidently on the cleaner stuff, and felt strong once back on grass. Then one more short lap on foot.

Sure, I'll do that again...

Quite a few (st)riders too...
C • Mud and rocks 1

Sunday Apr 2, 2017 #

8 AM

Run - Trail (4.1) 1:20:20 intensity: (22 @0) + (8:42 @1) + (6:50 @2) + (9:40 @3) + (18:39 @4) + (36:07 @5) 5.83 mi (13:47 / mi) +77m 13:14 / mi
ahr:138 max:176 rhr:37 weight:80.9kg shoes: Speed Cross Varios 2015

Headed down to Mansfield Hollow to run on dirt as the woods still have a fair bit of snow here - certainly not onerous, but its April dammit and we want bare dirt.

Lake a bit high, quite a few sections of trail under water including one stretch about knee deep. But mostly a brisk pace on good trails with the usual Sunday regrouping breaks.

Saturday Apr 1, 2017 #

8 AM

Note
rhr:43 weight:82.9kg

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