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Training Log Archive: cmorse

In the 31 days ending Aug 31, 2014:

	activity	#	time	miles		km		+m				load
	Rogaine	2	18:25:00	37.72	(29:18)	60.7	(18:12)	1500	25 /	27c	92%	622.5
	Orienteering	12	10:18:51	39.12	(15:49)	62.95	(9:50)	300	106 /	192c	55%	439.6
	Run - Trail	6	2:42:23	16.76	(9:41)	26.98	(6:01)	165				56.5
	Walking	4	2:30:00	2.17		3.5						21.0
	Other	1	2:30:00
	Run - Road	4	2:00:39	14.12	(8:33)	22.72	(5:19)	303				36.2
	Hiking	2	2:00:00	2.49	(48:17)	4.0	(30:00)					36.0
	Total	29	40:26:53	112.37		180.85		2268	131 /	219c	59%	1211.7
	[1-5]	28	37:56:53
averages - weight:77.5kg

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Sunday Aug 31, 2014 #

7 AM

Run - Road 23:28 [3] 2.58 mi (9:06 / mi) +171m 7:33 / mi
shoes: Conquest 2014

Run - Trail (Parciak Conservation Area) 8:38 [3] 0.88 mi (9:49 / mi) +18m 9:13 / mi
shoes: Conquest 2014

8 AM

Run - Road 4:34 [3] 0.58 mi (7:53 / mi) +14m 7:21 / mi
shoes: Conquest 2014

Run - Trail (Nye Holman SF) 11:01 [3] 1.03 mi (10:42 / mi) +48m 9:21 / mi
shoes: Conquest 2014

Exploring on topo - trails, but not marked/blazed

Run - Road 31:55 [3] 3.5 mi (9:07 / mi) +118m 8:15 / mi
weight:77.5kg shoes: Conquest 2014

Friday Aug 29, 2014 #

5 AM

Note

Headed to Portland, ME this AM to get Anna settled in at Maine College of Art. Training unlikely today....

Thursday Aug 28, 2014 #

5 AM

Run - Trail 56:57 [3] 6.61 mi (8:37 / mi) +56m 8:24 / mi
shoes: Bondi B

Steady pace run. Legs felt tired today, no oomph. And it was still pretty dim when I started, probably need to start with the headlamp next week.

Tuesday Aug 26, 2014 #

6 AM

Run - Trail tempo 35:47 [4] 4.98 mi (7:11 / mi) +43m 7:00 / mi
shoes: Bondi B

Heel feels pretty good, no tape today. Felt brisk. Some minor GI distress before running, minor cramping during.

Sunday Aug 24, 2014 #

10 AM

Run - Road 27:17 [3] 6.0 km (4:33 / km)
shoes: Bondi B

Saturday Aug 23, 2014 #

Event: 2014 U.S. Corn Maze Champs

6 AM

Run - Road 33:25 [3] 6.0 km (5:34 / km)
shoes: RaceUltra 290

R heel still oozing pretty good, but taped it up and headed out the door. Fairly painful heel striking, less so if I ran more on the forefeet.

But not pleasant... Looks like I'll just be a spectator at this evenings maize madness....

C • spectator 3

3 PM

Orienteering race (Corn Classic) 20:09 [4] *** 2.75 km (7:20 / km)
spiked:12/18c shoes: 285 Roclite C

Ok. Using Phil's track for distance.

5 PM

Orienteering race (Corn Sprint) 5:38 [5] *** 1.2 km (4:42 / km)
spiked:4/5c shoes: 285 Roclite C

Skipped #3... Oops

8 PM

Orienteering race (Corn Night) 21:03 [3] *** 2.0 km (10:32 / km)
spiked:16/23c shoes: 285 Roclite C

Missed two controls, not trying to take in order... Headlamp died about 6 minutes in, hadn't recharged since rogaine. Good thing had handheld for backup.

Classic - Splits

Sprint - Splits

Friday Aug 22, 2014 #

7 AM

Note

Swelling in the feet finally subsided, still waiting for R heel blister to heal up a bit more before running again. May need to tape it up for corn maze...

Saturday Aug 16, 2014 #

Event: 12th World Rogaining Championships

Note

Link to JJ's log, much more detailed and photos...

http://www.attackpoint.org/viewlog.jsp/user_4610/p...

12 PM

Rogaine race 16:10:00 [4] 55.0 km (17:38 / km) +1500m 15:31 / km
spiked:21/23c shoes: RaceUltra 290

Physically demanding course. Set a reasonable sounding plan with JJ & Ernst, maintained a good trekking pace early on with no running. Fairly warm & I was sweating profusely, clothing drenched pretty early on. No significant navigation errors, some areas more pleasant than others, kept up the fluid & electrolyte intake. Some steeper & trashier controls later in the afternoon started to wear me down, but food & fluid intake still good. Started with cramping in both thighs around 7pm, able to walk them off ok, but not pleasant. Branch ripped my glasses off near dark, managed to step on them before finding - trashed. Put the sport glasses back on - also broken, but holding their own with duct tape. As the evening progressed, the woods seemed to get trashier & the cramping more frequent - I managed to maintain forward progress ok, but wasn't helping much with navigation - mostly trying to watch my footing and fend off spasms in the legs. Good thing we added Ernst to the team, as I was feeling like excess baggage most of the night. Came in to HH shortly after 4am, feeling totally spent and looking forward to some real food - of course there was none - no soup, no chili, no meats, no soda - I could have water - hot or cold, and some pasta scrapings. Set a plan to lay low & go back out @ 6am, but feet were swollen up real good and pretty much every muscle below my hips was cramping in rhythmic progressions. I probably could have forced myself back out there, but the results would not have been pretty, particularly with a 2000 mile drive ahead of me. So we reluctantly called it a day at 6am. After which time the food options got progressively better...

My body really doesn't seem to consistently handle the long events, particularly in warm conditions. May have to consider limiting myself to 12 hour CNYO events in the future.

Friday Aug 15, 2014 #

10 AM

Rogaine 2:15:00 [3] *** 5.7 km (23:41 / km)
spiked:4/4c

Model event with JJ & Hayden

Wednesday Aug 13, 2014 #

10 AM

Other 2:30:00 [0]

72 holes of (mini) rogaine training in Westmister, CO. Low 90's by time we were done, but very nice spot with (3) 18 hole courses & ample shade.

Tuesday Aug 12, 2014 #

10 AM

Hiking (Great Sand Dunes) 1:00:00 [3] 2.0 km (30:00 / km)

Hiking around sand dunes w/ Hayden. Ran into George & Lyn up in Leadville. They probably think we're following them.

Monday Aug 11, 2014 #

2 PM

Hiking (Florissant) 1:00:00 [3] 2.0 km (30:00 / km)

Hiking at Florissant w/ Hayden

Sunday Aug 10, 2014 #

9 AM

Run - Trail warm up/down 20:00 [3] 2.25 km (8:53 / km)
shoes: 340 ORoc 2011

10 AM

Orienteering race (Round Mountain) 43:32 [5] *** 6.7 km (6:30 / km) +120m 5:58 / km
spiked:14/14c shoes: 340 ORoc 2011

Clean & fast.

C • Fast!!! 1

Green Y - Splits

Saturday Aug 9, 2014 #

Event: 2014 US Classic Championships

9 AM

Run - Trail warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: 340 ORoc 2011

To/from start w/ Hayden, then a but more vigorous jog to my start about 75 minutes later.

10 AM

Orienteering race (Badger Gulch) 1:19:30 [5] *** 7.5 km (10:36 / km) +180m 9:28 / km
spiked:11/15c shoes: 340 ORoc 2011

A number of costly mistakes today. 20 minutes back of 1st M50, maybe 13 back from podium. 10th spot.

Green Y - Splits

Friday Aug 8, 2014 #

9 AM

Orienteering (Phone-O 2) 15:00 [2] *** 1.5 km (10:00 / km)
11c

Control checking course 2 before the Phone-O at US Olympic Training Center. Minor adjustments on a couple bags.

Thursday Aug 7, 2014 #

8 AM

Walking (Garden of the Gods) 45:00 [1] 2.0 km (22:30 / km)

10 AM

Orienteering 2:00:00 [3] *** 7.0 km (17:09 / km)
24c shoes: 340 ORoc 2011

Junior Training - approximate total for (4) exercises - 2 am, lunch, then 2 PM. 2nd exercise (uphill intervals) cut short by t-storm with mucho lightning - we all beat a hasty retreat to the cars before skies opened up.

1 PM

Walking 15:00 [1] 1.5 km (10:00 / km)
shoes: 340 ORoc 2011

Long walk to PM training area

Wednesday Aug 6, 2014 #

10 AM

Orienteering race (One Cowboy Relay) 45:58 [5] 6.3 km (7:18 / km)
spiked:17/19c shoes: 340 ORoc 2011

8th on the day. Very fun course...

Tuesday Aug 5, 2014 #

10 AM

Orienteering race (Pelican Bay) 52:22 [5] *** 6.7 km (7:49 / km)
spiked:13/15c shoes: 340 ORoc 2011

6th? Nice open, runnable prairie. Much less climb, very little junky footing.

Daze 5, Long - Splits

Monday Aug 4, 2014 #

10 AM

Orienteering race (Brown's Landing) 1:10:05 [5] 5.9 km (11:53 / km)
17c shoes: 340 ORoc 2011

Different terrain today, started very slow & tentative, but mostly clean with a few major errors. Last few legs were steep downhills and I gave up a number of places in there. Wound up 10th on the day...

Hayden 12th on the short course, another good outing for him on an advanced course @ 4.7km

Daze 4, Long - Splits

Sunday Aug 3, 2014 #

9 AM

Orienteering race (Rocky Mountain Goat) 1:26:34 [5] *** 10.9 km (7:57 / km)
spiked:19/21c shoes: 340 ORoc 2011

Decent run, conservative to start, with a pack in the middle then elected to attempt a breakaway in the final third of the course. Even with long visibility, I managed to go 3 minutes clear of the chasers, six of whom finished within a minute if each other around the 90 minute mark.

And Hayden did 13 of 21 controls, about 7.3km in just under 2 hours. A major accomplishment...

12 PM

Walking 1:00:00 [1]
shoes: 340 ORoc 2011

Map walk while juniors did their training....

Daze 3, RMGoat - Splits

Saturday Aug 2, 2014 #

9 AM

Orienteering race (Devil's Claw) 59:00 [3] *** 4.5 km (13:07 / km)
10c shoes: 340 ORoc 2011

After driving straight-thru, arrived at venue 90 minutes before race. Altitude & fatigue suggested the short course... Good choice. About 7 minutes back of Sandra Lauenstein... First few controls were pretty messy, rest ok..

12 PM

Walking 30:00 [3]
shoes: 340 ORoc 2011

Walking about taking pictures while juniors did contour exercises.

Friday Aug 1, 2014 #

Event: Laramie Daze

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