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Training Log Archive: cmorse

In the 31 days ending Oct 31, 2019:

	activity	#	time	miles		km		+m		load
	Walking	5	4:46:48	15.4	(18:37)	24.79	(11:34)	280		8.5
	Run - Mixed	5	3:56:25	26.76	(8:50)	43.06	(5:29)	430		111.2
	Orienteering	3	3:24:08	12.14	(16:49)	19.54	(10:27)	548	47c	131.2
	Run - Road	2	1:35:01	10.47	(9:05)	16.84	(5:38)	496		37.4
	Run - Trail	1	1:02:00	5.32	(11:40)	8.56	(7:15)	250		21.0
	Run - Dirt	1	44:45	5.11	(8:45)	8.23	(5:26)	41		13.2
	Total	17	15:29:07	75.2	(12:21)	121.02	(7:41)	2043	47c	322.5
	[1-5]	17	11:48:27
averages - sleep:7.1 rhr:42 weight:77.1kg

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Thursday Oct 31, 2019 #

5 AM

Note
rhr:44 slept:7.5 weight:78.3kg

6 PM

Run - Mixed 45:16 6.51 km (6:57 / km) +10m 6:54 / km
ahr:163 max:180 shoes: Speed Cross Varios 2015

Bizzarely warm, very windy. Coyote Taco run on the Cheney Trail. Mostly sans light... Garmin shows ridiculously high heart rate - mostly zone 5, balance zone 4, plus 50m climb on an essentially flat course. I've adjusted things accordingly...

Wednesday Oct 30, 2019 #

5 AM

Note
rhr:36 slept:8.0 weight:77.7kg

5 PM

Walking 49:33 4.55 km (10:53 / km) +27m 10:34 / km
ahr:83 max:120 shoes: 285 TrailRoc 2019

Drizzly walk with Ellen before the dim...

Tuesday Oct 29, 2019 #

5 AM

Note
rhr:45 slept:6.0 weight:78.6kg

6 PM

Run - Road hills 51:03 8.54 km (5:59 / km) +280m 5:08 / km
ahr:125 max:154 weight:77.7kg shoes: Bondi 5 2018

Drizzly, dim. Did McLean St first, then the usual repeats. Good crowd considering the weather.

Monday Oct 28, 2019 #

5 AM

Note
rhr:39 slept:8.0 weight:77.3kg (rest day)

Sunday Oct 27, 2019 #

5 AM

Note
rhr:36 slept:5.5 weight:77.2kg

7 AM

Run - Trail hills (Kens Ice Cream Ultra) 1:02:00 8.56 km (7:15 / km) +250m 6:19 / km
ahr:129 max:162 shoes: 280 ORoc 2017

6 Hour Fat Ass style training run at Horsebarn Hill. Not a chance I was going long, so given the weather, I ran two and then set up the truck as an aid station with snacks and a couple crock pots of hot soup. Fairly miserable running conditions, but im under cover now, so not too bad (for me). Not sure how many folks willl actually go the distance.

Answer: 2 - Ken & Howie went the full wet six hours... I was chilly, but stayed mostly dry....

Saturday Oct 26, 2019 #

Event: WCOC Huntington Meet

7 AM

Note
rhr:43 slept:8.0 weight:78kg

10 AM

Orienteering race (Huntington Red) 1:23:19 8.28 km (10:04 / km) +197m 8:59 / km
ahr:140 max:167 19c weight:76.8kg shoes: 280 ORoc 2017

Nice course, nice woods. Felt good moving through woods, but made a few errors, particularly spectacular ones on 6 & 17. Overran 6 to the south ending a few ridges too far and then wound up way off on 17 after erroneously correcting way left when I thought I was in wrong ridge. A bunch of others in and around the circle taking more time than I should have. But a good time in the woods.

Contemplating making the drive to PA next weekend for mid atlantic champs NRE. Will watch the weather and see how I feel

RED - Splits

Friday Oct 25, 2019 #

5 AM

Note
rhr:43 slept:7.0 weight:76.8kg

Thursday Oct 24, 2019 #

6 AM

Note
rhr:44 slept:8.0 weight:77.5kg

6 PM

Run - Mixed tempo 46:38 9.28 km (5:02 / km) +53m 4:53 / km
ahr:142 max:165 weight:77.5kg shoes: 285 TrailRoc 2019

Coyote Taco Run. Into the Dim. Gorgeous night, mid 60s, clear sunset. Roads & Cheney Rail Trail. And tacos and beer...

Wednesday Oct 23, 2019 #

5 AM

Note
rhr:32 slept:7.5 weight:78.3kg

1 PM

Run - Mixed 47:07 8.65 km (5:27 / km) +120m 5:06 / km
ahr:139 max:156 shoes: Bondi 5 2018

Early afternoon jaunt down dirt road, back via powerlines.

Tuesday Oct 22, 2019 #

5 AM

Note
rhr:49 slept:7.0 weight:78.3kg

6 PM

Walking 57:53 5.07 km (11:26 / km) +172m 9:46 / km
ahr:87 max:132 shoes: Bondi 5 2018

Drizzly... Hills tonight, but everyone was in recovery mode and just walking tonight, so joined the crowd rather than running solo. Quite enjoyable.

Monday Oct 21, 2019 #

5 AM

Note
rhr:58 slept:6.0 weight:77.6kg (rest day)

4 PM

Walking 1:10:43 6.11 km (11:34 / km) +28m 11:19 / km
ahr:81 max:115

Afternoon walk with El before the dim. Quite a bit of DOMS, but not surprised as I really didnt have protein for quite a while after racing yesterday since I waited until I got to Gardner and went out for dinner with the boy..

Sunday Oct 20, 2019 #

11 AM

Orienteering race (US Masters Nationals Gree) 58:30 5.54 km (10:34 / km) +238m 8:42 / km
ahr:154 max:187 12c rhr:41 shoes: 280 ORoc 2017

Last starter of the weekend, so I guess I didn't achieve my goal of not being DFL. But i'll gladly take this one.

A decent run for the most part, chose mostly clean routes, only minor hesitations in the circle, not terribly fast, especially on uphill legs, but thats a fitness issue. Only major boom was the penultimate control, which I had figured out in advance based on early finishers and control description, but then blew it by turning downhill one ski slope too soon, into woods to find no wall, quick correction, but should have nailed it.

Managed to drop a spot to 5th overall, but only 90s off the podium, so gained 4.5 minutes there.

Quite surprised how well I managed to do this weekend, given recent training.

C • DFL 2

Green Sunday - Splits

Saturday Oct 19, 2019 #

Event: 2019 Orienteering USA Masters Nationals at the Older Dash

10 AM

Orienteering race (US Masters Nationals Gree) 1:02:19 5.72 km (10:54 / km) +112m 9:55 / km
ahr:151 max:176 16c rhr:45 slept:9.0 shoes: 280 ORoc 2017

A good day. Could see the woods up top were thick & technical even before starting. Start triangle out to ski slope and then just stood there for nearly a minute taking in what I was seeing and what was on map, then down the ski slope and right in. The next few controls show errors on analysis, but that was mostly due to taking safe routes to avoid rocky ground and green, as well as pausing periodically to make damn sure I knew where I was before continuing. Perhaps an over abundance of caution, but hit most of the controls cleanly or with minor corrections in the circle. Once off the upper mountain after 5 or so, picked up the effort and tried to stay a little high as I was concerned about drifting downhill and needing a major correction to regain elevation. Was able to interpret where the rockier ground was likely to be, so while not always terribly straight route choices, I was able execute them cleanly. Very surprised to find myself in 4th spot, albeit 6 minutes down from podium, in a very competitive field. But a lot of folks right behind me, so I expect quite a bit of shuffling in position tomorrow. But as long as I'm not DFL, I'll be happy.

Green Saturday - Splits

Friday Oct 18, 2019 #

7 AM

Note
rhr:39 slept:8.0 weight:76.8kg

Thursday Oct 17, 2019 #

5 AM

Note
rhr:48 slept:6.5 weight:77.2kg

Windy, rainy night, lost power for a couple hours. Slept, but not real soundly.

Wednesday Oct 16, 2019 #

4 AM

Note
rhr:47 slept:6.5 weight:76.6kg

Awake early...

Tuesday Oct 15, 2019 #

5 AM

Note
rhr:52 slept:6.0 weight:75.8kg

6 PM

Note

Legs pretty achy, so skipped running today. Plus Anna's birthday, so stayed in this evening rather than doing hills.

So I guess that means its Peters birthday today too...

Monday Oct 14, 2019 #

5 AM

Note
rhr:43 slept:6.0 weight:76.7kg

1 PM

Run - Mixed (Powerline Parallels) 38:04 6.4 km (5:57 / km) +106m 5:30 / km
ahr:136 max:164 weight:76.1kg shoes: Speed Cross Varios 2015

Got out early for a physical exam, except the doctor has left the practice and the office claims to have called me a month ago to reschedule (NOT). So found myself with a sunny, warm fall afternoon with no schedule obstructions, so out the door for a jaunt on legs still tired from yesterday.

Figured the rough open powerlines might be akin to open ski slopes, so figured i would head that way. Shortly after starting down the first hill i noted the woods to my left looked pretty fine, so ran 30-40ft in from the open for some terrain practice. Got the HR up pretty good but about halfway back to Grahaber the vegetation started getting belligerent, with blood streaming down both arms, so made my way back to the relatively bloodless powerline. And then a road jaunt back home. Fine day to be out...

Sunday Oct 13, 2019 #

Event: NEOC: Boojum Rock

7 AM

Note
rhr:30 slept:8.0 weight:77.2kg

Slept in for a change

Run - Mixed 59:20 12.22 km (4:51 / km) +141m 4:35 / km
ahr:143 max:187 weight:75.4kg shoes: Bondi 5 2018

Out for a run right off the bat, since the longer I wait, the less likely it is to happen. Pushed moderarely hard, trying to stay comfortably under 5min/km. Counterclockwise to put the hillier stuff first. Under an hour which should be a personal best for this route.

So I've managed to run 4 times in 3 weeks. Yeah, I should be ready for the BoulderDash...

Saturday Oct 12, 2019 #

6 AM

Note
rhr:38 slept:6.0

Apparently forgot to make an entry on Saturday.

Friday Oct 11, 2019 #

5 AM

Note
rhr:38 slept:7.0 weight:77.3kg

Family Weekend, maybe run later, maybe not...

Thursday Oct 10, 2019 #

5 AM

Note
rhr:36 slept:7.0 weight:77.5kg

Wednesday Oct 9, 2019 #

5 AM

Note
rhr:51 slept:6.5 weight:76.7kg

Tuesday Oct 8, 2019 #

4 AM

Note
rhr:39 slept:6.5 weight:78.1kg

6 PM

Run - Road hills (Fox Hill) 43:58 8.31 km (5:18 / km) +216m 4:41 / km
ahr:134 max:163 weight:76.7kg shoes: Bondi 5 2018

A fairly hard effort for the first Fox Hill Tower edition of Happy Hills. Muscles complaining quite a bit but pushed through anyway... only 10 days to BoulderDash, not that I'm to find any fitness between now and then. But off statin for 4 weeks, so maybe I can flush some of that out before NH.