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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 30 days ending Sep 30, 2017:

activity # timemileskm+mload
  Orienteering7 7:26:39 23.14(19:18) 37.24(12:00) 59135c200.7
  Walking5 5:33:20 16.73(19:55) 26.92(12:23) 36229.0
  Run - Mixed3 4:01:37 22.06(10:57) 35.5(6:48) 473101.0
  Run - Road4 2:00:15 13.1(9:11) 21.08(5:42) 54253.5
  Run - Trail2 1:47:06 11.06(9:41) 17.8(6:01) 37379.8
  Total19 20:48:57 86.09(14:30) 138.55(9:01) 234035c464.0
  [1-5]19 18:35:10
averages - rhr:45 weight:79.5kg

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Saturday Sep 30, 2017 #

6 AM

Note
rhr:41 weight:80.3kg

Slept in until daybreak. Off to WPI...

Friday Sep 29, 2017 #

5 AM

Note
rhr:57 weight:79.1kg

Thursday Sep 28, 2017 #

5 AM

Note
rhr:39 weight:78.9kg

Dinner out for Dad's 86th birthday last night. And it shows... Hopefully Silk City Coyote Run tonight..

5am - 48, 178.8
8pm - 39, 174
C • 8th? 4
5 PM

Run - Trail tempo 35:01 intensity: (26 @1) + (10 @2) + (1:11 @3) + (7:37 @4) + (25:37 @5) 3.64 mi (9:37 / mi) +114m 8:46 / mi
ahr:151 max:169 shoes: Speed Cross Varios 2015

Trail and some off trail shenanigans when trails I was on petered out.

Run - Trail (Coyote Run) 50:28 intensity: (1 @1) + (24 @2) + (11:19 @3) + (22:18 @4) + (16:26 @5) 4.98 mi (10:08 / mi) +180m 9:06 / mi
ahr:144 max:174 shoes: Speed Cross Varios 2015

Run - Mixed warm up/down 19:00 intensity: (12 @0) + (4 @1) + (1:08 @2) + (11:38 @3) + (5:27 @4) + (31 @5) 1.93 mi (9:51 / mi) +31m 9:23 / mi
ahr:128 max:156 shoes: Speed Cross Varios 2015

Wednesday Sep 27, 2017 #

5 AM

Note
rhr:49 weight:79.9kg

Tuesday Sep 26, 2017 #

5 AM

Note
rhr:46 weight:80.1kg

Monday Sep 25, 2017 #

5 AM

Note
rhr:46 weight:79.1kg

Sunday Sep 24, 2017 #

Event: WCOC Huntington State Park
 
12 AM

Note

And home again. 545 miles, all New England states except VT. But good to see and talk with the elder kids, and deliver the necessary supplies... Time for bed...
7 AM

Note
rhr:41 weight:78.7kg

10 AM

Orienteering race 1:41:05 intensity: (15 @1) + (32 @2) + (18:14 @3) + (58:42 @4) + (23:22 @5) 5.69 mi (17:46 / mi) +272m 15:28 / mi
ahr:142 max:186 shoes: 280 ORoc 2017

Stepped up to Red today. Maybe not best idea - pretty hot, ran out of steam about an hour in, lots of walking on back half. On the plus side, navigation was decent for so little practice this year.
6 PM

Walking 46:06 intensity: (15:58 @1) + (29:41 @2) + (27 @3) 2.66 mi (17:20 / mi) +30m 16:45 / mi
ahr:101 max:117 shoes: Mafate Speed 2015

Walk with El before dusk. Still steamy, but the heat is abating somewhat.

740 miles driven since I left work on Friday. Next weekend two college visits, but at least they're local - UConn & WPI. Following weekend is Virginia Tech....

Red - Splits

Saturday Sep 23, 2017 #

6 AM

Run - Road warm up/down 22:42 intensity: (24 @0) + (5 @1) + (26 @2) + (10:36 @3) + (10:14 @4) + (57 @5) 2.83 mi (8:01 / mi) +47m 7:38 / mi
ahr:133 max:157 shoes: Conquest 2014

Quick wakeup run before heading up to Portland via RI on a supply run. Anna needs all her textile creations from years 1-3 for professional portfolio assembly. And dropping a few odds and ends off with Jackson on the way. Gonna be a lot of driving today...

Note
rhr:43 weight:79.8kg

5 PM

Walking 1:00:00 [1] 2.0 mi (30:00 / mi)
shoes: Conquest 2014

Family walk on Eastern Promenade while visit Anna...

Friday Sep 22, 2017 #

5 AM

Note
rhr:48 weight:80.5kg

Thursday Sep 21, 2017 #

5 AM

Note
rhr:45 weight:80.6kg

Wednesday Sep 20, 2017 #

5 AM

Note
rhr:46 weight:80.1kg

Tuesday Sep 19, 2017 #

5 AM

Note
rhr:36 weight:80.8kg

6 PM

Run - Road hills (Happy Hills Week #23 (Fin) 47:31 intensity: (17 @0) + (6 @1) + (3:11 @2) + (23:10 @3) + (14:52 @4) + (5:55 @5) 5.0 mi (9:30 / mi) +234m 8:18 / mi
ahr:132 max:168 shoes: Conquest 2014

Last week of Happy Hills, the usual suspects.

In two weeks we'll move things to Henry Park in Vernon - safer in the darkness with some lighting and less traffic. Not that Hopkins Rd saw a lot of traffic, but being dirt with a number of blind corners - those drivers that do use it would not be expecting to find runners on it after dark... Pushed the first uphill segment, tying my PR of 6:35 for the uphill. Didn't make any gains on Shawns 6:10 CR.

Monday Sep 18, 2017 #

5 AM

Note
rhr:37 weight:80kg

5 PM

Walking (Shafran) 1:19:29 intensity: (47:46 @0) + (25:15 @1) + (2:06 @2) + (3:36 @3) + (46 @4) 4.28 mi (18:34 / mi) +96m 17:22 / mi
ahr:83 max:147 shoes: Mafate Speed 2015

Was going to go for a run, but morphed into a walk with Ellen instead. Certainly better company.

Final installment of happy hills tomorrow - Jose or not, here we go...

Sunday Sep 17, 2017 #

6 AM

Note
rhr:42 weight:79.1kg

Saturday Sep 16, 2017 #

6 AM

Note
rhr:39 weight:77.5kg

7 AM

Run - Mixed long 2:35:19 intensity: (18 @0) + (4:14 @1) + (7:21 @2) + (1:42:44 @3) + (38:06 @4) + (2:36 @5) 15.11 mi (10:17 / mi) +314m 9:39 / mi
ahr:126 max:153 shoes: Speed Cross Varios 2015

Sacred Heart to Bolton Notch. Bushwacked along 384 to Rt 85, then not-yet-completed ECG trail to Porter Rd. A bit more trail across Howard/Porter, then roads back from there, picking the Rockville Spur up again ag Phoenix St.

Friday Sep 15, 2017 #

5 AM

Note
rhr:42 weight:78.7kg

6 PM

Walking 50:16 intensity: (17:57 @0) + (25:10 @1) + (4:51 @2) + (2:18 @3) 2.83 mi (17:46 / mi) +55m 16:46 / mi
ahr:88 max:125 shoes: Conquest 2014

Quick walk with El before dark...

Thursday Sep 14, 2017 #

5 AM

Note
rhr:44 weight:78.4kg

3 PM

Run - Road warm up/down 5:17 intensity: (6 @0) + (7 @1) + (33 @2) + (4:29 @3) + (2 @4) 0.6 mi (8:48 / mi) +32m 7:33 / mi
ahr:118 max:134 shoes: Speed Cross Varios 2015

Run - Trail (Shafran) 21:37 intensity: (14 @2) + (2:20 @3) + (2:18 @4) + (16:45 @5) 2.44 mi (8:52 / mi) +79m 8:03 / mi
ahr:152 max:175 shoes: Speed Cross Varios 2015

Quick cw loop. Nothing special.

Run - Road warm up/down 5:14 intensity: (15 @3) + (4:28 @4) + (31 @5) 0.56 mi (9:21 / mi) +29m 8:04 / mi
ahr:140 max:158 shoes: Speed Cross Varios 2015

Wednesday Sep 13, 2017 #

5 AM

Note
rhr:48 weight:79.5kg

Tuesday Sep 12, 2017 #

5 AM

Note
rhr:39 weight:79.2kg

6 PM

Run - Road (Happy Hills Week #22) 39:31 intensity: (13 @0) + (5 @1) + (6:08 @2) + (16:09 @3) + (16:46 @4) + (10 @5) 4.11 mi (9:37 / mi) +200m 8:21 / mi
ahr:128 max:149

Missed Weeks #20 & 21. Light crowd - just Joe & I, only two laps

Monday Sep 11, 2017 #

5 AM

Note
rhr:44 weight:79.2kg

Sunday Sep 10, 2017 #

6 AM

Note
rhr:49 weight:79.2kg

9 AM

Orienteering race (Green 2) 1:11:06 intensity: (14 @0) + (4 @1) + (21 @2) + (12:17 @3) + (31:49 @4) + (26:21 @5) 3.89 mi (18:17 / mi) +96m 16:59 / mi
ahr:145 max:184 11c shoes: 340 ORoc 2011

Better orienteering (all 3 races) than I've done in many years at Pawtuckaway. I've only missed one year since '97 (2004) & no camping weekend in 2003 on account of Boulder Dash in August that year which i did attend. So I'm calling this my 20th year... Quite fine...
C • 20 years 13

Saturday Sep 9, 2017 #

11 AM

Orienteering race (Green 1) 1:18:36 intensity: (29 @0) + (1:35 @1) + (6:31 @2) + (29:47 @3) + (25:26 @4) + (14:48 @5) 3.81 mi (20:38 / mi) +147m 18:25 / mi
ahr:133 max:167 12c shoes: 340 ORoc 2010

8 PM

Orienteering (NS WHNO) 1:33:49 intensity: (21:43 @0) + (58:29 @1) + (7:35 @2) + (6:02 @3) 3.14 mi (29:53 / mi) +71m 27:54 / mi
ahr:87 max:122 12c shoes: Speed Cross Varios 2015

W/ Ellen & Anna - no running, and no appreciable errors other than picking through logging slash..

Thursday Sep 7, 2017 #

5 AM

Note
rhr:49 weight:80.2kg

Wednesday Sep 6, 2017 #

5 AM

Note
rhr:45 weight:80.4kg

Tuesday Sep 5, 2017 #

5 AM

Note
rhr:50 weight:79.2kg

Monday Sep 4, 2017 #

10 AM

Run - Mixed 1:07:18 intensity: (19 @0) + (11:58 @1) + (2:43 @2) + (15:19 @3) + (17:02 @4) + (19:57 @5) 5.02 mi (13:24 / mi) +128m 12:25 / mi
ahr:133 max:171 shoes: Speed Cross Varios 2015

After giving a greenhouse tour to some TCRC folks, snuck away from work for a dairy bar run on a gorgeous day. And then, back to work...

Sunday Sep 3, 2017 #

5 AM

Note
rhr:50 weight:78.9kg

Work, then a rocket run to RWU to take Jackson out for some supply shopping...

Saturday Sep 2, 2017 #

Event: 2017 Corn Maze Champs
 
7 AM

Note
rhr:46 weight:79kg

3 PM

Orienteering 12:34 intensity: (49 @3) + (8:40 @4) + (3:05 @5) 1.26 mi (9:57 / mi) +1m 9:55 / mi
ahr:145 max:170

5 PM

Orienteering 29:50 intensity: (21 @1) + (3 @2) + (1:52 @3) + (1:16 @4) + (26:18 @5) 2.76 mi (10:49 / mi) +1m 10:48 / mi
ahr:157 max:170

8 PM

Orienteering warm up/down 59:39 intensity: (1:03 @0) + (57:01 @1) + (10 @2) + (1:25 @3) 2.59 mi (23:02 / mi) +1m 23:00 / mi
ahr:89 max:120 shoes: Speed Cross Varios 2015

Just walked the Night-O with Ellen & Hayden - pretty much perfect navigation when walking. Pretty happy with our selected 8 skips.

Sprint - A - Splits

Classic - Splits

Night - Splits

Friday Sep 1, 2017 #

5 AM

Note
rhr:48 weight:79kg

4 PM

Walking 1:37:29 intensity: (42:46 @0) + (48:08 @1) + (1:33 @2) + (5:02 @3) 4.96 mi (19:39 / mi) +181m 17:39 / mi
ahr:83 max:128 shoes: Conquest 2014

Afternoon stroll to Knofla S with Ellen

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