Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 31 days ending Mar 31, 2004:

	activity	#	time	miles		km		+m				load
	Run - Trail	10	9:39:41	56.67	(10:14)	91.2	(6:21)	2745				201.1
	Other	1	7:30:00									45.0
	Run - Road	13	5:16:08	44.89	(7:03)	72.25	(4:23)	722				114.2
	Orienteering	1	1:46:25	10.41	(10:13)	16.75	(6:21)	370	19 /	21c	90%	63.9
	Run - Mixed	2	1:42:05	12.55	(8:08)	20.2	(5:03)	405				30.6
	Run - Treadmill	1	14:10									8.5
	Total	21	26:08:29	124.52		200.4		4242	19 /	21c	90%	463.3
averages - sleep:7.4 rhr:50

7:30

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Tuesday Mar 30, 2004 #

Run - Trail (warmup) 7:00 [2] 1.4 km (5:00 / km)
(sick)

Feeling somewhat crappy today, stuffy head, sluggish - getting out for a Billygoat run anyway.
35F, cloudy, brisk at the start (noonish)

Orienteering (2001 Billygoat Rerun) 1:46:25 [4] 16.75 km (6:21 / km) +370m 5:43 / km
ahr:139 max:156 spiked:19/21c rhr:51 slept:6.5 (sick)

Ran most of the 2001 Billygoat course - distance is actual route - climb is course climb less 20m for section I didn't run.

skipped 5

#10 - contouring slightly downhill, I was conscientiously trying not to drift too far downhill - wound up missing the cliff high and hitting trail one contour above - 30sec error, quick correction.

needed to get back to work, so I bailed at the trail after 21 instead of going up around the pond to 22/23.

Run - Trail (cooldown) 5:00 [2] 0.8 km (6:15 / km)
(sick)

walked back out to front parking lot.
Sunny, 50 when I finished. Overdressed for most of the run.

Monday Mar 29, 2004 #

Note
(rest day)

Was planning on going over and re-running a Red course at Gay City tomorrow ('98 Troll Cup) but as I see Peter re-ran the Billygoat course yesterday, perhaps I'll run that instead to see how my fitness/time compares with his.

I didn't get to run the 2001 Billygoat, but its my map and I did run the course (all controls, no skip) later in 2001.

Sunday Mar 28, 2004 #

Run - Trail (Soapstone) 2:41:22 [2] 24.0 km (6:43 / km) +675m 5:54 / km
ahr:114 max:186 rhr:46 slept:7.0

Ran most of Soapstone course w/ Kevin and Bill. Ran southern part first, went around base rather than up killer hill, otherwise full course. Avg heartrate climbed up to 118 for the latter section, the peak HR of 186 was opening full up on the downhill after the quarry trail. time also includes a couple stops to regroup etc. Longest run of the year to date. Very tired at the end, but otherwise a nice run.

Note

Playing w/ HR monitor for a few days now. Need to figure a few things out - todays 114 avg run felt about the same percieved effort as Friday's 135-140 run. Increase HR may be due to more caffiene during the workweek. Will take Monday off, then try the Friday workout with no caffiene.

Could also be time of day differences coupled with heart meds. Beta blocker supposedly decreases HR, but since I only take it once a day in the evening, perhaps its effects are minimal by mid-day following?

Lots to figure out...

Saturday Mar 27, 2004 #

Run - Trail (Sampler) 39:39 [2] 6.1 km (6:30 / km) +165m 5:44 / km
ahr:111 max:155 rhr:47 slept:8.0

Rainy, 55F
Ran Sampler w/ Kevin - a lot of logging slash, so quite a bit of the time we were picking our way through the slash, thus a low HR. Sprinted hard on the last dirt road section peaking the HR at 155. I think this brief push caused me to feel like I was working harder on the next section.

Run - Trail (Soapstone) 35:15 [2] 5.9 km (5:58 / km) +190m 5:09 / km
ahr:127

Sampler wasn't enough, so I ran Blue Trail SB to first water stop, up over ridge intending to come back on Hemlock trail - someone taking pot shots in the woods so I bailed out to the dirt road for a bit, then back into the woods to take trail up and over Soapstone, down quarry trail to parking lot. This second half of run I felt like I was working pretty hard in spots, yet HR wasn't showing a lot of effort.

Friday Mar 26, 2004 #

Run - Road (warmup) 18:56 [2] 4.0 km (4:44 / km)
ahr:131 rhr:46 slept:6.5

New HRM (with splits). Using formula for 'aerobic base' found after reading this AM's attackpoint discussion. Set alarm at 138 and made sure to stay below this for 3 of the 4 legs - Base Building. Every little rise kicked the HR up - it was a nice pace, just shows that I probably push too hard, even on easy runs.

Run - Trail (River Run) 23:37 [2] 3.8 km (6:13 / km) +75m 5:39 / km
ahr:133

Run along the river, slowing down if HR went above 138 (presumed aerobic base). Distance a little long as I forgot to hit the split until I got up to stream crossing.

Ice is finally gone....

Run - Trail (Horsebarn Hill) 9:35 [5] 1.5 km (6:23 / km) +100m 4:48 / km
ahr:147 max:172

Easy on the lower part - then pushed as hard as I could on the upper section past low spot. Trying to see what my 'measured' maximum might be. Managed to get within 6 beats of calculated max. Will repeat this occassionally to see what my real max might be.

Run - Road (cooldown) 8:56 [2] 1.7 km (5:15 / km)
ahr:137

Back to Ted's for a sandwich

Wednesday Mar 24, 2004 #

Run - Road (warmup) 16:06 [2] 4.0 km (4:02 / km)
rhr:51 slept:8.0

Campus > Hanks Hill ( gentle downhill)

Run - Trail (River Run) 19:57 [3] 3.6 km (5:33 / km) +60m 5:07 / km
ahr:132

incl Stone Mill Road (dirt). Still icy in spots. Fairly easy pace

Run - Trail (Horsebarn Hill) 10:54 [3] 1.7 km (6:25 / km) +115m 4:47 / km
ahr:140

Wanted to push, but felt sluggish at beginning, slowed to a walk up first knoll, decided to maintain a run all the way after the stream - a slow, but determined running pace the whole way up.

Run - Road (cooldown) 8:39 [2] 1.7 km (5:05 / km)

Horsebarn Hill > Greek Village > North Campus > Teds

Tuesday Mar 23, 2004 #

Run - Road (Eastwood Loop) 17:45 [3] 4.5 km (3:57 / km) +60m 3:42 / km

GH > 195 > Eastwood > Campus > Teds

felt sluggish early on, felt solid on eastwood/campus. faster time than I realized.

Run - Trail (Bonair Hill) 19:59 [4] 4.8 km (4:10 / km) +80m 3:51 / km
max:144

Nice afternoon so went for a short trail run on the Shenipsit Trail behind the house out to 140 and back. Good training as the trail makes a lot of sudden twists and turns, and is also well appointed with rocks, roots and a few marshy stream crossings. Ice in a few spots, but a good hard effort.

2min Recovery HR - 88bpm

Monday Mar 22, 2004 #

Run - Road (warmup) 16:33 [3] 3.9 km (4:15 / km)

GH > South Campus > Post Office > Hanks Hill - mostly downhill

Run - Trail (Nipmuck NB) 31:04 [4] 5.4 km (5:45 / km) +175m 4:57 / km
max:148

Stone Mill Road > Nipmuck > Horsebarn Hill

A LOT of ice along the river (hemlock/laurel). Lost it a number of times but managed to land on my feet. Thus slower than I wanted but still a good cardio effort. Pushed the entire hill coming back up - but being a NE exposure, still a lot of snow/ice crap on the trail here too.

HR measured once back on the road, thus probably a bit lower than max. Watch band busted and coupled with some misc pieces missing on watch itself - I think I will get a new one (after all, its my birthday...). Maybe look into one of the HRM versions rather than relying on slowing down to manually measure pulse.

Run - Road (cooldown) 8:24 [2] 1.8 km (4:40 / km)

Horsebarn Hill > Greek Village > Teds

Saturday Mar 20, 2004 #

Run - Trail (Long Run - Soapstone) 2:02:26 [4] 18.0 km (6:48 / km) +545m 5:54 / km
ahr:124

Ran southern section of Soapstone Trail Race course. Skipped the final climb of the mountain. About 3-4" of unbroken snow making footing somewhat dicey in areas w/ lots of rocks. The streambed section was a mess.

Ran w/ Kevin, Deb & 4 A/R people I didn't know. After about 25 minutes Kevin and 2 A/R folks dropped back, I went off the front about 45 minutes in. Caught Kevin and co. on the return (they had cut out a few sections and gotten ahead) Stayed w/ them through the bushwack then took off on my own again. Good hard effort and good training on the footing with the slick snow - but I really wish it would just go away....

Kevin is probably doing the full Soapstone course tomorrow - not sure what I'll do - want to get out, but not really looking for that long a run. Maybe just do the Hare/powerline loop from home.

Friday Mar 19, 2004 #

Run - Road (Eastwood Loop) 18:31 [3] 4.5 km (4:07 / km) +60m 3:51 / km

still snowing. Roads wet, slushy, slippery. did pickup intervals between streetlights etc.

Note

Calves really tight before bed. A couple vitamin I before bed. Better in the AM

Tuesday Mar 16, 2004 #

Run - Road (Leg1: House > Hare) 9:34 [3] 2.35 km (4:04 / km) +17m 3:56 / km

Breaking run up to keep track of road & trail mileage separately

Run - Trail (Leg2: Hare > Powerline >) 8:17 [3] 1.7 km (4:52 / km) +65m 4:05 / km
max:160

Pushed hard up hill

Run - Road (Leg3: Lake > SLR) 13:40 [3] 2.75 km (4:58 / km) +40m 4:38 / km

along lake, back to Shenipsit Lake Road

Run - Road (Leg4: SLR > Home (pickups) 10:15 [3] 2.35 km (4:22 / km) +42m 4:00 / km
ahr:144

did pickups on the last stretch - faster paced, longer strides, probably 100-125m each with slower pace recovery.
Long sprint at end 250m?
HR = 148 finish
HR = 112 @ 1min
HR = 92 @ 2min

Monday Mar 15, 2004 #

Run - Mixed (Nipmuck Trail) 58:32 [3] 11.2 km (5:14 / km) +250m 4:42 / km
ahr:142 max:156

GH > Horsebarn Hill > Nipmuck Trail South > Stone Mill Road > Hanks Hill Road > Across Campus > GH

Trail off back of Horsebarn Hill is gone - pretty much a downhill run through low briars and deadfall, drifting N until I hit small stream, then over and down the N side of stream until I hit the Nipmuck Trail. Pushed hard up Stone Mill Road (dirt)(156 HR) Quads complaining after that although Hanks Hill is pretty mellow.

7.5 hours of mapping probably left my legs more tired than I realized.

Sunday Mar 14, 2004 #

Other (Mapping) 7:30:00 [1]

Updating NE section of Mt. Tom for the Billygoat. About 0.7 km in 7.5 hours. 10/km is about right for updating. Extreme northern section does not appear to have been originally field checked

Saturday Mar 13, 2004 #

Run - Mixed (Hare/Lake loop CCW) 43:33 [3] 9.0 km (4:50 / km) +155m 4:27 / km
ahr:120 max:128

House > Hare > Powerline > Lake > Home
Cold, brisk wind
HR recovery 120>100 @ 1min, 100>92 @ 2min

Thursday Mar 11, 2004 #

Run - Road (Eastwood Loop) 18:17 [3] 4.5 km (4:04 / km) +60m 3:49 / km
max:132

GH > 195 > Eastwood > Hillside > GH
HR recovery (2min) = 96

Tuesday Mar 9, 2004 #

Run - Road (Eastwood Loop) 17:48 [4] 4.5 km (3:57 / km) +60m 3:42 / km
max:144

GH > 195 > Eastwood > Hillside > GH. Legs felt good (no soreness in front of shins) - pushed the pace pretty hard. Legs felt fine, cardio limiting
1 min recovery HR = 108
2 min recovery HR = 96

Monday Mar 8, 2004 #

Run - Road (Eastwood Loop) 18:10 [3] 4.5 km (4:02 / km) +60m 3:47 / km

GH > 195 > Eastwood > Hillside > GH

snowy, 32F, brisk run... front of shins a bit sore - leftover from moonlight run?

Saturday Mar 6, 2004 #

Run - Trail (Moonlight Course) 38:40 [2] 6.0 km (6:27 / km) +230m 5:24 / km

Easy run w/ Kevin to pre-run the moonlight course (actual run tonight at 11:30PM).

Rainy, mid 50's - most of the snow and ice gone, but hoar-frost pockets quite common and mud made many spots slippery.

Forecast is for clear moonlit skies, 30F for the run tonight.

Run - Trail (Moonlight Run) 46:56 [3] 6.5 km (7:13 / km) +270m 5:59 / km

Although nice earlier and later - the moon failed to show for the moonlight run at 11:30. For that matter, so did most of the runners. Walking group (different route) had about a dozen, but only Kevin and I showed up to do the run. Dark and questionable footing most of the way but we didn't need to resort to lights and neither of us took any spills - although we came close. Modified from the 'official' course in that we went to the tower (very windy) once we crested the ridge, and then opted to take the road down from the summit rather than the quarry trail - which eliminated some trail, but added a bit of distance

Run - Road 21:16 [2] 4.7 km (4:31 / km)
ahr:136

easy pm run. Hard finish. Heart rate down to 100 after 2 minutes. Going to monitor HR recovery for a while to see if recovery time drops faster with training.

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