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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 30 days ending Jun 30, 2021:

activity # timemileskm+mload
  Walking22 11:35:19 33.19(20:57) 53.42(13:01) 28973.9
  Run - Dirt12 11:29:54 69.62(9:55) 112.04(6:09) 1198215.3
  Hiking8 8:58:32 24.16(22:17) 38.89(13:51) 76833.3
  Rogaine1 8:55:44 15.87(33:46) 25.54(20:59) 33515 /21c71%107.1
  Run - Trail10 8:12:49 38.11 61.33 980155.6
  Total45 49:12:18 180.95 291.21 357115 /21c71%585.3
  [1-5]44 43:25:10
averages - sleep:7.1 rhr:42 weight:83kg

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Wednesday Jun 30, 2021 #

5 AM

Note
rhr:42 slept:7.5 weight:83kg

8 AM

Run - Dirt warm up/down (Amigos) 26:39 intensity: (14 @1) + (4:13 @2) + (19:03 @3) + (3:09 @4) 4.27 km (6:14 / km) +59m 5:50 / km
ahr:127 max:147 shoes: Rincon 2 2020

Up to the 2.5 post w/ Bob & Mike

Walking warm up/down (Amigos) 3:39 intensity: (2:40 @1) + (44 @2) + (15 @3) 0.39 km (9:27 / km)
ahr:105 max:128 shoes: Rincon 2 2020

1/4m walk recovery before starting intervals. Damn hot already and very humid. Losing the shirt..
C • Damn hot 2

Run - Dirt intervals (Amigos) 23:22 intensity: (16 @1) + (2:30 @2) + (3:08 @3) + (13:50 @4) + (3:38 @5) 4.05 km (5:46 / km)
ahr:142 max:162 weight:81.7kg shoes: Rincon 2 2020

10 X 45sec. Starting from the 2.25m post ran full out for 45 seconds, then jogged to next 1/4m post. Repeat. Last one just to beginning of pavement so only 24s or so. A little achy in hips for these, but haven't done full intensity in quite a while. Took a long time to stop sweating after..

Tuesday Jun 29, 2021 #

6 AM

Note
rhr:42 slept:7.25 weight:83kg

7 AM

Walking 49:29 intensity: (16:28 @0) + (30:58 @1) + (2:03 @2) 4.64 km (10:40 / km) +28m 10:21 / km
ahr:85 max:122 shoes: Saucony 2020

Down the dirt road, already upper 70s and very humid, but it's only going to get worse today. First day with enough FDFs to be annoying. Perhaps I'll switch an AM bike ride so I can perhaps outrun them.

Monday Jun 28, 2021 #

5 AM

Note
rhr:46 slept:5.5 weight:82.9kg

8 AM

Run - Dirt (Amigos) 38:02 intensity: (28 @0) + (16 @1) + (19:32 @2) + (15:35 @3) + (2:11 @4) 6.48 km (5:52 / km) +37m 5:42 / km
ahr:124 max:144 weight:82.5kg shoes: Rincon 2 2020

Warm, humid. Easy 4 to stretch things out.

Sunday Jun 27, 2021 #

Event: Shades of Death Rogaine at Hickory Run
 
6 AM

Rogaine race (Shades of Death) 8:55:44 [2] *** 25.54 km (20:59 / km) +335m 19:41 / km
spiked:15/21c shoes: Roclite 275 2020

Headed down to Hickory Run SP in the Poconos of PA with fellow Shenipsit Striders Jim Henderson and Megan Thompson who, though she has done many ultras, has never done any orienteering. As usual, set a very ambitious plan, CCW from HH, mostly on the 35 year old Hickory Run map at 1:15000, then back across the middle, not intending to go down to the Shades of Death map in the south as it didn't make much sense.

Our plan was just hiking, no running with an optimistic goal of 4km/hour given the green nature of the terrain - various ericoids such as Rhododendron (just coming into bloom), Laurel (just past peak), Blueberry, Bog Andromeda and a low growing species related to wintergreen, but not the one I'm most familiar with. And rocks... and ferns...

S-63 - Original plan called for 60, then 63, but looking at the vegetation in the woods we swapped these immediately and went up to 63 through the whitish wood. Slowly going around the patchy thickets and adjusting to map scale and mapping style. Slight hesitancy heading into the circle but hit it with no time lost.

60 - contoured over, trying to stay in the white but quickly got tangled in green and some rocky ground with minor unmapped cliffs, floundered about for a bit south of the circle, before trying a little higher when I spied some big ass rock through the trees. Once we managed to get up to the actual mapped cliffs and into the control it was pretty straightforward.

68 - tried to navigate the whitish gap up to trail, but it was pretty thick and very slow going. Then left on trail to junction and trail across to more open woods. Up the hill and spent quite a bit of time including some seemingly mappable boulders just depicted as stony ground before finally locating the small boulders a little further east than expected

Cut 73 from the itinerary to get back on target as the slow vegetation was putting a crimp in our optimistic per/km time.

64 - North to dirt road, stopping for a water pumping break at the creek feeding into Hickory Run Lake. Road walk out, then across the terrain from the dry ditch.

61 - back up the road to just beyond large clearing and up the rocky reentrant.

74 - a bit thick and slow going leaving the control, but then into nice open woods and flag spotted a long way of.

62 - thought we had a good line through the white woods, but apparently drifted right, getting into thicker stuff with marsh below. Came across some fairly fresh bear scat, not the last bear poop we'd see today. Backed our way out and tried to work the 'edge' of the vegetation back to the west eventually spying the obvious spur and once on that we actually found the mapped trail which was reported to be indistinct (likely why we missed it further east). Once on it it was easy enough to follow to the trail junction at Fourth Run creek where we stopped for another refilling/pumping break. The up the trail to the junction then north along the slope to the east.

65 - North, attempting to find the white gap but got seriously mired in laurel thickets and got into pretty marshy bits as well, so must have been too low, but there was a lot of more serious marsh to our west so not 100% sure. Finally freed ourselves of it and popped out about where we wanted able to follow rocky reentrant up to small marsh.

78 - down reentrant in fine woods, then along trail to depression, followed reentrant to control

69 - attempted the straight shot hoping lighter green might be somewhat passable. It wasn't, got seriously mired but managed to find the indistinct path headed north which had been attacked with loppers in the not too distant past, but a narrow corridor of low laurel and 8-12" stubble made for slow going. North on that to the stream and a little beyond, where the woods got a bit easier.

37 - major readjustment of the plan, down the marsh and managed to find the mapped trail, which had been noted as indistinct in the meet notes, and was hidden behind some blowdown, but once we found it it was rather pleasant travel under the canopy of the Rhodies. Stopped for a refill/snack break at Fourth Run. Hot in the sun on the powerline, then did a map switch to 1:10 at the junction. Spooked a small 3ft black snake out of a tree as I brushed past, realized than the tree was making a lot more noise than warranted by my gentle brush past it. Into the woods fairly simple control on the newer map with more contour detail

39 - back across powerline, then downslope in vaguish woods, but Jim found control off to our left without too much time loss. Thicket turned out to be a large, lone Rhody.

79 - up along west side of N/S marsh, then a bit slower going in, but no problems. Alexis R. was taking a break a short distance from control before heading on.

40 - Start of the Grand FuBar - in an effort to further pare our adventurous plans, we elected to head straight west and pick up the trail S toward 88 & 87. But I got my thinking backwards from the course notes and was thinking the distinct trail bend was the maintained part when in fact it was 'unmaintained' and in fact undiscernible in the woods because we never saw event a hint of it, meandering a long way further west wondering when something might make sense and give us a clue where the hell we were. Lot time lost until we finally stumbled on the long straight bit of trail just east of the big hill top, where we picked up the pace a bit and then south on the Manor House Trail. Down to stream junction and headed west to 88. Which, after a lot of wandering and relocating off of what we believed to be the correct clearings/marshes, failed to locate anything resembling the control. Then much debate on next plans - heading west toward 87 on a prayer and then down to PA534, or back tracking and heading homeward. Figured it didn't make much sense to get further from the HH this late in the afternoon, so back to the trail/stream where we camelled up again and had some snacks. Since this stream junction was barely on the corner of the Sand Spring map - back to 1:10 and headed straight at #40 - missed and hunted for a few minutes but eventually found it.

35 - basically a beeline, hitting solid trail junction perfectly enroute then through woods to trail, road, stream (steep down and up) and right into reentrant. Confidence boost after close to 2 hours of zip...

38 - working on the newer, more detailed map was nice, I took lead on this one, navigating and trusting the mapped features - up spur to stonewall, then taking a bearing at the stony ground and matching features as we went to the distinct spur - another solid spike, moving slower than we had been, but not struggling.

91 - again straight on features, Jim in the lead spot here. Gorgeous open woods in the distinct veg boundary, control sitting nicely on the far side of conifers.

94 - down to the road junction, then along road to reentrant crossing, then straight at it on features. Had to hook around to the R at the end due to some blowdown stuff, but right in.

34 - SE to clearing, then out onto the road into the sunshine - pretty brutal in the sun, glad we were mostly in the woods all day. Down to the powerline, then in for a simple spike.

F - A bit of a laurel fight to get into the more open woods, but then over to the dam at the lake, across spillway and into the finish just under 9 hours. Jogged the last 100m or so to say that we had, in fact, "run" something today. All else was just power hiking, as had been the plan from the start. Glad to be done.

Changed out of the nastiest clothes and shuffled up to the beach, which was packed, but found a fairly less crowded bit over near the lily pads. Water pretty murky but assume that was just sediment kicked up by the 100's of kids and families in the water. Felt good to cool/rinse off.

To be continued. Me thinks I'll go for an easy run now before it gets too stupid hot out...

Results - 11th of 29 overall, 2nd Mixed Veteran

RouteGadget

Writeup (with photos) over on Facebook
C • route 4

Saturday Jun 26, 2021 #

5 AM

Note
slept:7.5 weight:84kg (rest day)

Headed to Hickory Run w/ Jim & Megan.

Friday Jun 25, 2021 #

5 AM

Note
rhr:42 slept:7.5 weight:82.8kg

8 AM

Run - Dirt (Amigos) 52:27 intensity: (1:19 @1) + (40:08 @2) + (7:57 @3) + (3:03 @4) 8.1 km (6:29 / km) +59m 6:15 / km
ahr:117 max:151 weight:82kg shoes: Rincon 2 2020

Arrived late, sub-8 to catch up, then easy. Cool, misty.

Thursday Jun 24, 2021 #

5 AM

Note
rhr:30 slept:7.25 weight:83.2kg

6 PM

Run - Trail (Coyote / Taco) 1:16:56 intensity: (11 @0) + (9:36 @1) + (17:17 @2) + (31:26 @3) + (12:58 @4) + (5:28 @5) 10.37 km (7:25 / km) +168m 6:52 / km
ahr:126 max:163 shoes: Roclite 275 2020

Another gorgeous evening. Easy pace at Howard, then pushed moderately up the 1 mile carriage road. And Lucky Taco afterwards.

Wednesday Jun 23, 2021 #

6 AM

Note
rhr:36 slept:7.25 weight:83kg

8 AM

Run - Dirt (Amigos) 54:26 intensity: (14 @0) + (48 @1) + (23:23 @2) + (22:15 @3) + (7:46 @4) 9.7 km (5:37 / km) +69m 5:25 / km
ahr:124 max:147 weight:82.2kg shoes: Rincon 2 2020

Nice cool day. Easy on the way out, somewhat brisk on the way back.

Tuesday Jun 22, 2021 #

6 AM

Note
rhr:36 slept:7.5 weight:83.9kg

My Garmin 235 doesn't have great battery life these days when recording. At the 6 hour Fat Ass in January I had to plug a portable battery to give it a boost after about 3 hours of running. No way its going to go 10 hours on Sunday.

So opted to set it to barebones operation - no GLONASS, smart recording instead of 1sec, no HR, no Bluetooth, no Notifications. Fully charged it last night, started a track and went to bed. Well we are coming up on 10 hours now and its still running with some battery reserve left so that's a positive sign. However, I appear to have traveled almost 5km in my sleep and have covered another 2km this morning walking from the bedroom down to my computer. Don't put a lot of faith in 'smart recording'. But we'll see what the track looks like in a bit...

Run - Trail 1 [0]

Just gonna leave this here for now. For a chuckle. 9:52:33, 4.367 miles.
C • accuracy 5
9 AM

Hiking (Soapstone) 1:33:32 [1] 6.81 km (13:44 / km) +135m 12:30 / km
shoes: RocliteG 290v2 2020

Hadley walk. With A&J. Overcast, humid, but temps around 70.

Walking (mowing) 23:14 intensity: (3:04 @0) + (11:30 @1) + (5:16 @2) + (3:24 @3) 1.19 km (19:28 / km)
ahr:100 max:135 shoes: Saucony 2020

Quick round in before the rain started. Also planted the final straggler bell peppers than have been languishing on the breezeway.

Monday Jun 21, 2021 #

7 AM

Note
rhr:48 slept:7.5 weight:83.5kg

8 AM

Walking (Amigos) 1:10:32 intensity: (2:09 @0) + (1:07:35 @1) + (48 @2) 7.28 km (9:41 / km) +44m 9:24 / km
ahr:87 max:116 shoes: Rincon 2 2020

Had planned on a shortish, easy run heading into this week before the rogaine in PA, but Jim was walking, so rogaine pace training it was. Nice day, discussed some plans for Sunday.
11 AM

Walking (mowing) 26:06 intensity: (34 @0) + (19:08 @1) + (2:30 @2) + (3:54 @3) 1.33 km (19:40 / km)
ahr:103 max:135 shoes: Teva Hurricane XLT2

Contrary to what the track says, I did not start at the neighbors house..
C • neighbors 4
3 PM

Walking (mowing) 30:00 [1] 1.2 km (25:00 / km)
shoes: Saucony 2020

Battery charged so did another round. Nice breeze today but still very steamy when sun comes out.

Sunday Jun 20, 2021 #

6 AM

Note
rhr:39 slept:8.0 weight:83.2kg

7 AM

Run - Trail (Nipmuck South) 53:01 intensity: (22 @0) + (12:55 @1) + (34:08 @2) + (4:55 @3) + (40 @4) + (1 @5) 5.81 km (9:08 / km) +76m 8:34 / km
ahr:112 max:154 shoes: RocliteG 290v2 2020

Morning run w/ Ken & Hope. Nice morning, very humid.
9 AM

Hiking (Soapstone) 1:26:38 intensity: (38:16 @0) + (48:00 @1) + (22 @2) 6.16 km (14:03 / km) +114m 12:52 / km
ahr:83 max:118 weight:82.2kg shoes: RocliteG 290v2 2020

Hadley walking with A & J

Saturday Jun 19, 2021 #

6 AM

Note
rhr:39 slept:8.25

7 AM

Run - Dirt 9:57 intensity: (10 @0) + (29 @1) + (3:20 @2) + (5:58 @3) 1.88 km (5:17 / km)
ahr:122 max:136 shoes: Roclite 275 2020

Down the dirt road...

Run - Trail 34:57 intensity: (1:51 @1) + (2:15 @2) + (18:55 @3) + (11:56 @4) 4.72 km (7:24 / km) +136m 6:29 / km
ahr:132 max:149 shoes: Roclite 275 2020

And onto the woods trail to the powerline. Relatively easy effort. Down to the lake, then back up...

Walking 18:15 intensity: (12:50 @1) + (4:14 @2) + (1:11 @3) 1.88 km (9:42 / km) +23m 9:08 / km
ahr:103 max:136 shoes: Roclite 275 2020

And back on the dirt road, elected to just walk which would get me back to the house in time to catch Anna for her morning dog walk excursion

Hiking 1:18:14 intensity: (30:54 @0) + (46:34 @1) + (46 @2) 6.13 km (12:45 / km) +102m 11:47 / km
ahr:85 max:112 weight:82.7kg shoes: Roclite 275 2020

And the daily Hadley walk - with Anna & Jackson too...

Friday Jun 18, 2021 #

5 AM

Note
rhr:46 slept:6.5 weight:82.6kg

9 AM

Hiking (Soapstone) 1:09:46 intensity: (35:28 @0) + (33:13 @1) + (1:05 @2) 5.34 km (13:03 / km) +100m 11:56 / km
ahr:83 max:121 shoes: RocliteG 290v2 2020

Morning hike w/ Anna while she walked Hadley - her chocolate lab client for the next few weeks. Lovely day for a hike. Gulf Rd - to Parker on the Soapstone course, then hopped over the hill and came back on the return leg from Webster.

Thursday Jun 17, 2021 #

6 AM

Note
rhr:55 slept:6.5 weight:82.6kg

6 PM

Run - Trail (Coyote Run) 43:38 intensity: (16 @0) + (4:25 @1) + (2:44 @2) + (31:45 @3) + (4:28 @4) 5.84 km (7:28 / km) +93m 6:55 / km
ahr:127 max:148 shoes: RocliteG 290v2 2020

Kept it easy and stayed on Porter side, eventually running into the hiking group.

Hiking (Porter/Howard) 45:11 intensity: (37:54 @0) + (6:30 @1) + (33 @2) + (14 @3) 3.37 km (13:24 / km) +24m 12:57 / km
ahr:77 max:130 weight:83.1kg shoes: RocliteG 290v2 2020

Whom I joined for the 2nd part. Bunch of deer sighted (very habituated to people) and Roy the Koi. Then downtown for Tacos on a gorgeous night to be out.

Wednesday Jun 16, 2021 #

6 AM

Note
rhr:39 slept:8.5 weight:83kg

C • Torrey Pines 1
8 AM

Run - Dirt (Amigos) 54:09 intensity: (10:26 @2) + (39:54 @3) + (3:49 @4) 9.71 km (5:35 / km) +81m 5:21 / km
ahr:127 max:148 weight:82kg shoes: Rincon 2 2020

Gorgeous morning, good crowd. Just 6 today.
1 PM

Walking (mowing) 19:24 intensity: (37 @0) + (15:01 @1) + (3:06 @2) + (40 @3) 0.91 km (21:16 / km) +1m 21:08 / km
ahr:99 max:134 shoes: Saucony 2020

one pass behind the barn while the ladies did their thing.
3 PM

Hiking (Soapstone Moonlight) 1:11:48 intensity: (25:48 @0) + (43:01 @1) + (2:59 @2) 4.53 km (15:51 / km) +151m 13:35 / km
ahr:85 max:119 shoes: Roclite 275 2020

Walk w/ Anna, Jackson & Hadley - Anna's charge for the next couple weeks. A 7-year old chocolate lab she needs to take for a hike every day while her folks are away...

Did the Soapstone side of the old classic moonlight course, which hasn't been run in years since DEEP started requiring us to hire an officer at double time to sit in the parking lot while we ran. Not like we had any issues for the first 30 years we were doing it. Oh well.

Tuesday Jun 15, 2021 #

5 AM

Note
rhr:37 slept:5.0 weight:83.6kg

8 AM

Walking 1:08:52 intensity: (43:26 @0) + (25:26 @1) 6.17 km (11:09 / km) +29m 10:54 / km
ahr:81 max:96 shoes: Saucony 2020

Lake & back w/ Anna
6 PM

Run - Trail hills (Crandalls) 1:08:00 intensity: (2:32 @0) + (12:15 @1) + (16:43 @2) + (21:28 @3) + (12:27 @4) + (2:35 @5) 6.86 km (9:54 / km) +132m 9:02 / km
ahr:122 max:170 weight:83.2kg shoes: RocliteG 290v2 2020

AP flagged this as orienteering, probably due the MTB trail nonsense in the laurel thicket. Nice night, great group but those rats nest trail systems have really destroyed the character of the park.

Monday Jun 14, 2021 #

7 AM

Note
rhr:41 slept:8.5 weight:83.6kg

10 AM

Run - Dirt (Amigos) 1:06:49 intensity: (16 @0) + (40 @1) + (26:56 @2) + (37:59 @3) + (15 @4) + (43 @5) 11.44 km (5:50 / km) +91m 5:37 / km
ahr:125 max:179 weight:82.2kg shoes: Rincon 2 2020

Due to lightnings we didn't start until 10. Raining pretty good then too, but 3 others were there so out we went. Once you're wet, you're wet, so actually quite a nice run when all was said and done. No glasses, but it is rail trail, so vision wasn't great - didn't get a great look at the mama turkey and a gaggle of turklets on the way back. Very close range 2-3m, but can't see that far w/o glasses.

Sunday Jun 13, 2021 #

5 AM

Note
rhr:43 slept:5.25 weight:84.1kg

6 AM

Run - Trail (Nipmuck) 1:04:01 intensity: (2 @0) + (1:48 @1) + (12:35 @2) + (39:48 @3) + (9:43 @4) + (5 @5) 8.9 km (7:11 / km) +69m 6:55 / km
ahr:129 max:154 shoes: Roclite 275 2020

Easy run with Jillian & Ken. Out to Chaffeeville Rd & back. Lovely AM.
9 AM

Run - Trail 4:09 intensity: (2:09 @3) + (1:40 @4) + (20 @5) 0.64 km (6:30 / km)
ahr:139 max:166 shoes: Roclite 275 2020

Run out to first bridge on race course to shoot race photos at 1.5m mark.

Run - Trail 3:21 intensity: (5 @0) + (13 @1) + (2 @2) + (7 @3) + (2:48 @4) + (6 @5) 0.4 km (8:22 / km) +6m 7:45 / km
ahr:140 max:155 shoes: Roclite 275 2020

And then back to truck, taking a shortcut trail I haven't run before, dropped me right where I parked it. Passed this fine fellow on Codfish Falls Rd enroute to Old Turnpike Aid Station

Run - Trail 6:05 intensity: (12 @1) + (2:19 @2) + (3:24 @3) + (10 @4) 0.62 km (9:49 / km) +3m 9:34 / km
ahr:124 max:142 shoes: Roclite 275 2020

And then from Old Turnpike Aid Station to the lollipop junction to hang out with JHen for a while. Should have gotten everyone as I had about 5 minutes to spare before leader appeared and stayed until Tony came by sweeping the back end.

Shot about 800 photos.... edit time...

Saturday Jun 12, 2021 #

Event: Westmoreland 3 for 1
 
5 AM

Note
rhr:34 slept:7.75 weight:83.5kg

2 PM

Walking (mowing) 27:42 intensity: (3:03 @0) + (18:57 @1) + (5:00 @2) + (42 @3) 1.36 km (20:18 / km) +1m 20:13 / km
ahr:96 max:129 shoes: Saucony 2020

Finished up main lawn. Back section ready to start over again.

Friday Jun 11, 2021 #

5 AM

Note
rhr:48 slept:8.0 weight:82.7kg

7 AM

Walking 1:02:51 intensity: (16:39 @0) + (46:12 @1) 6.19 km (10:09 / km) +28m 9:56 / km
ahr:84 max:106 shoes: Teva Hurricane XLT2

Nice morning, upper 50s and sunny. Solar appointment later, so off to the lake. Slightly longer than usual as I actually went to the bridge rather than turning at 3km.
11 AM

Walking (mowing) 9:23 intensity: (28 @0) + (1:37 @1) + (1:56 @2) + (5:13 @3) + (9 @4) 0.49 km (19:00 / km)
ahr:119 max:139 shoes: Saucony 2020

Walking (mowing) 13:15 intensity: (8:42 @1) + (42 @2) + (3:30 @3) + (21 @4) 0.58 km (22:53 / km)
ahr:110 max:143 shoes: Saucony 2020

Thursday Jun 10, 2021 #

5 AM

Note
rhr:38 slept:3.25 weight:83.5kg

Slept lousy... then cat...
C • Rogaine 13
1 PM

Walking (mowing) 15:48 intensity: (9:39 @1) + (4:00 @2) + (2:09 @3) 0.75 km (21:06 / km) +2m 20:48 / km
ahr:108 max:135 shoes: Saucony 2020

3 PM

Walking (mowing) 22:23 intensity: (2:08 @0) + (5:52 @1) + (4:08 @2) + (9:33 @3) + (42 @4) 1.09 km (20:28 / km)
ahr:102 max:144 shoes: Saucony 2020

Another round harvesting mulch for the garden
6 PM

Run - Trail (Coyote Taco) 56:38 intensity: (10 @0) + (13 @1) + (9:41 @2) + (18:56 @3) + (27:02 @4) + (36 @5) 8.63 km (6:34 / km) +135m 6:05 / km
ahr:134 max:166 weight:82.4kg shoes: RocliteG 290v2 2020

Coyote

Wednesday Jun 9, 2021 #

5 AM

Note
rhr:53 slept:6.75 weight:83.1kg

8 AM

Run - Dirt intervals (Amigos) 58:59 intensity: (7 @0) + (9:42 @1) + (9:36 @2) + (17:22 @3) + (20:01 @4) + (2:11 @5) 9.66 km (6:06 / km) +74m 5:53 / km
ahr:130 max:160 weight:81.7kg shoes: Roclite 275 2020

Warm, but not hot yet, but very humid. Elected to go shorter today, but with some faster bits. Started with 1x3200m out the gate, then moderated between easy jog & walk for a few miles, then did 2x800m on the way back. 7min/mi pace so not too bad for me.. Took along time to stop perspiring afterwards though.

Tuesday Jun 8, 2021 #

5 AM

Note
rhr:38 slept:7.0 weight:84kg

1 PM

Walking (mowing) 29:11 intensity: (2:01 @0) + (17:17 @1) + (3:50 @2) + (5:15 @3) + (48 @4) 1.34 km (21:43 / km)
ahr:106 max:147 shoes: Saucony 2020

Stupid humid and hot. T-storm off to the north providing some mood rumbles and diffusion of sunlight, but now just back to my previously scheduled program of sit in shade and sweat. Hills may be a tad unpleasant this evening...
5 PM

Run - Dirt hills 52:31 intensity: (6:05 @1) + (18:33 @2) + (12:35 @3) + (10:51 @4) + (4:27 @5) 7.34 km (7:09 / km) +269m 6:03 / km
ahr:126 max:171 weight:82.8kg shoes: Rincon 2 2020

Raining, but temps dropped mid 70s. But didn't really matter at 100% humidity. No one else appeared this week, so just a couple km warmup, then 6x400m at the top. Pushed pretty good on first 4, but just dialed in the latter ones. No oomph.

A few FDFs made their presence known, guess it's that season.

Monday Jun 7, 2021 #

6 AM

Note
rhr:44 slept:8.0 weight:84.7kg

8 AM

Run - Dirt (Amigos) 1:37:15 intensity: (10 @0) + (7:24 @1) + (47:42 @2) + (38:52 @3) + (3:07 @4) 14.78 km (6:35 / km) +82m 6:24 / km
ahr:121 max:150 weight:82.3kg shoes: RocliteG 290v2 2020

Arrived early, did 1.5 easy miles warmup then 7.5 with a series of pickups interspersed with short walking breaks on the way back. Run to 0.25m post, then walk until HR dropped to 105 or so, then run to next post - usually 250-300m or so..
6 PM

Hiking 42:56 intensity: (9:09 @0) + (33:36 @1) + (11 @2) 3.22 km (13:20 / km) +73m 11:58 / km
ahr:88 max:108 shoes: Roclite 275 2020

After dinner hike with Anna & Jackson around the base at Soapstone...

Sunday Jun 6, 2021 #

6 AM

Note
rhr:45 slept:7.5 weight:83.9kg


  • OUSA - FB Admin Group reminder - ClubNet
  • OUSA - June Board Meeting Announce - Web, ClubNet
  • Garden - Beefsteak tomato, marigolds, some unlabeled squash plants - hmmmm...
12 PM

Walking 34:51 intensity: (8:26 @0) + (26:25 @1) 3.22 km (10:49 / km) +25m 10:25 / km
ahr:84 max:93 shoes: Saucony 2020

Didn't have a plan this AM, and didn't get out. So a short walk to get something "done" before it got too hot, but alas, already pretty uncomfortable.

Saturday Jun 5, 2021 #

5 AM

Note
rhr:42 slept:8.25 weight:83.5kg

8 AM

Run - Trail (Ruby Fenton) 1:12:12 intensity: (32 @0) + (20:06 @1) + (37:35 @2) + (12:06 @3) + (1:53 @4) 7.09 km (10:11 / km) +110m 9:27 / km
ahr:112 max:143 shoes: Roclite 275 2020

Trails Day Social Run & Hike w/ Striders. Leisurely pace, humid.

Run - Trail hills (Weigold Trail) 9:50 intensity: (7 @0) + (29 @1) + (16 @2) + (1:58 @3) + (2:23 @4) + (4:37 @5) 1.44 km (6:50 / km) +53m 5:46 / km
ahr:147 max:174 weight:82.3kg shoes: Roclite 275 2020

Back before the hiking group, so did a bonus loop on the 0.9m Weigold Loop. Dropped the hammer to see I could break 10 minutes, and I did, barely... Enough nonsense for today.
12 PM

Walking 14:33 intensity: (3:22 @0) + (10:24 @1) + (47 @2) 1.08 km (13:27 / km)
ahr:88 max:122 shoes: Teva Hurricane XLT2

Walk over to Taco Bell while waiting for new tires on van.

Friday Jun 4, 2021 #

6 AM

Note
rhr:44 slept:8.0 weight:84.1kg

8 AM

Run - Dirt (Amigos) 1:18:23 intensity: (1:23 @2) + (1:02:10 @3) + (14:50 @4) 12.84 km (6:06 / km) +112m 5:51 / km
ahr:133 max:150 weight:84.6kg shoes: RocliteG 290v2 2020

Watch being weird - started run, showing time and HR, but no distance. Restarted a short way in... same thing. Tapped face of watch, started recording distance, but no data in GPS track so distance must be stride based. Ran to the gate and back, so adjusted distance accordingly and added a couple minutes for my initial futzing.
12 PM

Walking (mowing) 18:32 intensity: (57 @0) + (13:03 @1) + (3:24 @2) + (1:07 @3) + (1 @4) 0.68 km (27:15 / km)
ahr:101 max:141 shoes: Saucony 2020

5 PM

Walking 44:26 intensity: (5:51 @0) + (38:35 @1) 4.01 km (11:04 / km) +26m 10:43 / km
ahr:88 max:105 shoes: Teva Hurricane XLT2

Short walk down the road while on a call w/ my brother. Steamy as hell...

Thursday Jun 3, 2021 #

6 AM

Note
rhr:48 slept:7.0 weight:84kg

9 PM

Note

Zero - didn't get out for a morning walk, waffled on a mid-day run then had to run to Middletown to rescue Hayden from a flat tire - wheel wouldn't come off, had to call AAA to replace it. Training load is still pretty high, so a zero is probably a good thing.

Wednesday Jun 2, 2021 #

5 AM

Note
rhr:39 slept:7.5 weight:82.3kg (rest day)


  • OUSA - Updates to YMP page and documents
  • OUSA - Add new maps to YMP database
  • OUSA - Correct some anomalies with insurance folder in library
7 AM

Walking 1:04:25 intensity: (18:57 @0) + (44:57 @1) + (31 @2) 6.03 km (10:41 / km) +27m 10:27 / km
ahr:83 max:117 shoes: Teva Hurricane XLT2

Lovely morning, supposed to cloud up later.
12 PM

Walking (mowing) 17:30 intensity: (1:00 @1) + (1:35 @2) + (10:40 @3) + (4:15 @4) 0.75 km (23:28 / km)
ahr:131 max:145 shoes: Teva Hurricane XLT2

Not clouding yet...

Hiking (50ft Cliff) 50:27 intensity: (35:36 @0) + (14:22 @1) + (10 @2) + (9 @3) + (10 @4) 3.32 km (15:13 / km) +69m 13:47 / km
ahr:79 max:152 shoes: Roclite 275 2020

Lunch date Wednesday w/ Ellen. Grabbed wraps at Gannett and enjoyed them in the shade at Mansfield Historical. Then walked down to Fifty Foot Cliff on the Nipmuck but a large daycare/homeschool was there, so we enjoyed a quick glance at the view from a distance and meandered on through the woods. A nice day out...

Tuesday Jun 1, 2021 #

5 AM

Note
rhr:43 slept:6.25 weight:83.2kg


  • Garden - planted acorn squash, canteloupe, a few more honeynuts (late germinators), 3 types cukes - slicer, pickler, burpless, and more marigolds near the back steps.
5 PM

Run - Dirt hills 1:16:55 intensity: (10 @0) + (4:34 @1) + (24:50 @2) + (28:08 @3) + (17:14 @4) + (1:59 @5) 11.8 km (6:31 / km) +265m 5:52 / km
ahr:128 max:172 shoes: Rincon 2 2020

1 long w/ Jim, then 2.5 short with various folk.

Walking hills 10:58 intensity: (10:19 @1) + (39 @2) 0.84 km (13:06 / km) +54m 9:55 / km
ahr:94 max:121 weight:82.3kg shoes: Rincon 2 2020

Ellen & Anna walking Happy Hills tonight so stopped the run and walked the final hill with them back to the top.

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