Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 31 days ending Oct 31, 2005:

	activity	#	time	miles		km		+m				load
	Hiking	4	11:55:00									110.5
	Run - Trail	6	3:09:33	20.88	(9:05)	33.6	(5:38)	1080				81.6
	Orienteering	2	2:40:43	6.39	(25:08)	10.29	(15:37)	445	31 /	37c	83%	56.2
	Run - Mixed	3	1:15:00	1.0		1.61						10.5
	Run - Road	3	1:04:42	8.51	(7:36)	13.7	(4:43)	150				38.0
	Other	1	25:00									3.5
	Total	14	20:29:58	36.78		59.2		1675	31 /	37c	83%	300.3
averages - sleep:7.2 rhr:45 weight:76.4kg

6:30

0:00

» now

Monday Oct 31, 2005 #

Run - Road tempo 19:27 [4] 4.7 km (4:08 / km)
ahr:139 max:226 shoes: Adidas Response Trail 9

set out for easy run on dirt road, about 3/4 way realized it was faster than an 'easy' pace, so pushed the last paved section home

great afternoon, sunny, almost 70 - not many days like this left

Sunday Oct 30, 2005 #

Event: WCOC - US Team Fundraiser B-Meet & Sprint

Orienteering race (Tarrywile Sprint) 9:18 [5] *** 1.32 km (7:03 / km) +50m 5:55 / km
ahr:149 max:178 spiked:8/8c slept:8.0 weight:75.7kg shoes: Jalas Champion

Details

Orienteering race (Tarrywile Red) 1:04:25 [4] *** 6.97 km (9:15 / km) +320m 7:31 / km
ahr:143 max:206 spiked:9/15c shoes: Jalas Champion

Details

Sprint - Splits

Red - Splits

Saturday Oct 29, 2005 #

Event: WCOC Cranbury - Sprints

Run - Trail (sampler) 32:12 [3] 6.1 km (5:17 / km)
ahr:129 max:152 rhr:49 slept:8.5 weight:76.2kg shoes: Adidas Response Trail 9

good group - Kevin, bruce, dave, ginny and a new guy from Mansfield - fairly fast

good pace, energy waned after sandpit, but pushed through anyway

Deb's car in lot at finish, must have arrrived late but not caught us (or run elsewhere)

Note

skipped cranbury sprints so I could take Jackson & Anna to a kids fun run after my am trail run. but got home and they weren't ready, so no fun run.... oh well

Thursday Oct 27, 2005 #

Run - Trail (Crandalls - lower loop) 18:38 [3] 3.75 km (4:58 / km) +40m 4:43 / km
ahr:147 max:178 rhr:44 slept:7.5 weight:75.7kg shoes: Kumasi GTX

Normal crandalls loop but without the hill - left on red, around to yellow, resuming normal course at base of hill.

Harder effort, felt better than yesterday, pace fell off last couple minutes - overall good run, a bit of asthma afterwards.

Wednesday Oct 26, 2005 #

Run - Trail (Crandalls) 27:00 [3] 5.0 km (5:24 / km) +165m 4:38 / km
ahr:140 max:153 rhr:47 slept:6.0 weight:75.7kg shoes: Kumasi GTX

woohoo! finally got out for a run - albeit a pretty pathetic one. Ran normal loop in reverse, most leaves down, lots of water on trail, very slick. Chest very tight, wheezy - hopefully a couple back to back runs will clear that up

Tuesday Oct 25, 2005 #

Note

Happy feet - raining so we were indoors in gym doing fitness games, no actual running for me - just the kids

Sunday Oct 23, 2005 #

Orienteering (Trout Brook Sprint 3) 1:27:00 [1] 2.0 km (43:30 / km) +75m 36:38 / km
spiked:14/14c shoes: Kumasi GTX

took kids out for a sprint course - each one alternating legs - we'd look at map choose features and then I'd send them off while shadowing with other two. Quite fun and more challenging than beginner courses.

Tuesday Oct 18, 2005 #

Note
rhr:44 slept:7.0 weight:75.3kg

quads still sore from sunday - don't see any opportunities for a good run until early next week either, drag....

Run - Mixed (Happy Feet) 30:00 [2]

Running club - laps of field plus some kid type drills...

Sunday Oct 16, 2005 #

Run - Trail race (Soapstone Assault) 58:09 [4] 8.75 km (6:39 / km) +600m 4:57 / km
ahr:143 max:158

Dope, dope, dope...

After not having time to run for a few weeks, I had a few hours to myself, so headed up to Soapstone for an easy hour run. Got to parking lot and many cars there, I get out and Jerry asks me if I'm here for the race - the last (fastest) runners had just started about 2 minutes earlier - what the hell I figure, its about an hour so I grab a bib number and hit the trail.

Oh yeah, the assault climbs and descends Soapstone Mtn six times on a circuit route around the base - most are very rocky and the final climb is steep enough that they just finish the race at the top of the fire tower - quad buster from hell. Plus most trails had running or standing water depending upon their pitch

no warmup so it took a while to loosen up, then by halfway I was shedding clothes - I had dressed for a slower, easy run. Passed about 6 people, saw many more as they headed down as I went up. Finished about 6:30 behind Deb who won the race in a bit over 51 minutes which is also around my pr for this course I believe. But it was really painful - esp climbing - after no running for a while, but the latter half felt much looser.

C • 1

Hiking (Crandalls) 1:00:00 [1]
shoes: Kumasi GTX

afternoon hike w/ Jackson cub scout pack - nice day to be in woods

Tuesday Oct 11, 2005 #

Hiking (Mount Pierce) 3:15:00 [1]
shoes: Kumasi GTX

White Mountain Backpack (slackpack) Day 2.
Everything pretty socked in - misty drizzle but no serious rain. Mizpah Springs Hut to summit of Mount Pierce, then down the Crawford Path and out. Jackson's 2nd 4000 footer. Lots of water on trails - more wading than hiking - but very enjoyable - foliage just about peak up there. Only 8 people at the hut last night..

Monday Oct 10, 2005 #

Hiking (Mount Jackson) 6:30:00 [2]
shoes: Kumasi GTX

Backpacking in the whites with Jackson & Jon. Cloudy, cool, drizzly, but not not terrible. Summit of Jackson between the undercast and overcast skies - occasional glimpses of Washington and Mizpah Springs hut (our destination for the evening).
Webster-Jackson Trail to Mt Jackson, Webster Cliff Trail to Mizpah.

Jackson's first 4000 footer - 47 to go...

Thursday Oct 6, 2005 #

Run - Trail (Horsebarn / Fenton) 29:12 [3] 5.0 km (5:50 / km) +110m 5:16 / km
ahr:131 max:159

Horsebarn > River w/ extra loop to North - estimated distance

Run - Road (to/from Horsebarn/Fenton) 25:40 [3] 4.0 km (6:25 / km) +150m 5:24 / km
ahr:132 max:147

past N campus to horsebarn, back up roads from gurleyville - left calf rather tight coming back up hill on pavement

Tuesday Oct 4, 2005 #

Run - Mixed (Happy Feet) 30:00 [1]

Helping out with after-school running club again. Did some interval laps around soccer fields - fast on short ends, recover along long side. third time around one of the 2nd graders wanted to race me - but I had to run the whole way backwards - actually quite a workout, not sure if it helped me at all, but it certainly seemed to be stressing different muscle groups.

Run - Trail (Crandalls) 24:22 [4] 5.0 km (4:52 / km) +165m 4:11 / km
ahr:147 max:157 rhr:41 slept:6.0 weight:77.6kg

got out of work a little early, so squeezed in a quick loop at Crandalls before going to Birch Grove for running club. Was short on time, so was pushing it as best I could - awesome day to be out running, wish I could have run longer..

Sunday Oct 2, 2005 #

Hiking (Sampler) 1:10:00 [1]
ahr:75 shoes: Kumasi GTX

hiked back half of sampler w/ Hayden - some trail running (4 y.o. pace) but also plenty of stops to look at beaver dams, frogs & mushrooms

Saturday Oct 1, 2005 #

Run - Road race (Cider Mill 5k) 19:35 [5] 5.0 km (3:55 / km)
ahr:156 max:165 rhr:47 slept:7.5 weight:78.5kg shoes: Adidas Response Trail 9

Sunny, 48F

18th place (353 finishers), 7th Masters
Winner - 15:05, 1st Masters 17:43

Even splits - 6:15, 12:29

Heart rate 163avg early on, dropped back in second half

Run - Mixed (Cider Mile) 15:00 [1] 1.0 mi (15:00 / mi)
ahr:95 shoes: Adidas Response Trail 9

ran mile race w/ kids - I ran with Hayden - age 4 - in his first race.

Other warm up/down (warmups) 15:00 [1]
shoes: Adidas Response Trail 9

organized warmups before Cider Mile

Other warm up/down (warmup on road before 5k) 10:00 [2]
shoes: Adidas Response Trail 9

« Earlier | Later »