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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 31 days ending Jan 31, 2021:

activity # timemileskm+mload
  Run - Dirt3 6:55:17 37.65(11:02) 60.58(6:51) 50995.7
  Run - Trail2 6:30:29 31.35(12:27) 50.45(7:44) 4487.0
  Walking7 5:55:00 20.42(17:23) 32.86(10:48) 26310.6
  Run - Mixed6 4:35:37 30.18(9:08) 48.57(5:40) 424119.0
  Orienteering1 3:10:16 9.55(19:55) 15.37(12:23) 45216 /16c100%56.6
  Core4 2:14:07 12010.0
  Hiking1 51:07 2.25(22:40) 3.63(14:05) 1514.4
  Total23 30:11:53 131.4 211.47 196316 /16c100%383.5
  [1-5]21 22:08:04
averages - sleep:6.9 rhr:42 weight:82.3kg

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Sunday Jan 31, 2021 #

5 AM

Note
rhr:43 slept:6.5 weight:82.8kg

Saturday Jan 30, 2021 #

6 AM

Note
rhr:45 slept:7.5 weight:83.4kg

1 PM

Run - Dirt 23:50 intensity: (3 @1) + (38 @2) + (13:25 @3) + (9:44 @4) 4.55 km (5:14 / km) +26m 5:05 / km
ahr:135 max:147 shoes: Rincon 2 2020

Sunny, 20ish. Toe ok, L foot a bit tender again.

Friday Jan 29, 2021 #

6 AM

Note
rhr:41 slept:7.5 weight:82.5kg

3 PM

Walking 34:16 intensity: (29:45 @0) + (4:31 @1) 3.28 km (10:28 / km) +24m 10:05 / km
ahr:85 max:105 shoes: Rincon 2 2020

Short walk before the sun gets too much lower in the sky. Brisk, but not all that bad...

Thursday Jan 28, 2021 #

6 AM

Note
rhr:41 slept:8.0 weight:82.4kg

Wednesday Jan 27, 2021 #

6 AM

Note
rhr:33 slept:8.0 weight:82.6kg

Core 30:27 intensity: (9:34 @0) + (12:18 @1) + (2:58 @2) + (4:53 @3) + (44 @4)
ahr:102 max:144 shoes: Saucony 2020

About 2", almost not worth dealing with, but figured I'd clear the driveway and van so Hayden could get out to work without hassle. And maybe I'll even venture over to Church St for an Amigo run...
8 AM

Run - Trail 47:00 intensity: (13 @0) + (10 @1) + (3:46 @2) + (33:35 @3) + (9:16 @4) 7.32 km (6:25 / km) +44m 6:14 / km
ahr:130 max:146 weight:82kg shoes: Roclite 275 2020

Snowy Amigo run. Solo to start, then bits with Steve, Kathy & Dani in turn. Nice to run with others.

Tuesday Jan 26, 2021 #

6 AM

Note
rhr:39 slept:7.5 weight:82.7kg

11 AM

Run - Mixed hills 1:28:00 intensity: (7 @0) + (31 @1) + (14:14 @2) + (36:25 @3) + (34:39 @4) + (2:04 @5) 14.15 km (6:13 / km) +263m 5:41 / km
ahr:134 max:171 weight:81.5kg shoes: Rincon 2 2020

Didn't feel like another run to the lake, so turned left and headed for Ellington instead, and then realized it was Tuesday, which it typically Happy Hills, so why not go ahead and run all the way up Soapstone and then back. A good run, but legs feeling real beat up on the way back on pavement.

Monday Jan 25, 2021 #

4 AM

Note
rhr:50 slept:7.0

Awake early, so just got up and read...

6 AM

Note

placeholder
1 PM

Run - Dirt 33:52 intensity: (41 @1) + (1:03 @2) + (23:03 @3) + (9:05 @4) 6.02 km (5:38 / km) +27m 5:30 / km
ahr:133 max:150 weight:82.1kg shoes: Rincon 2 2020

Sunny, mid 30s, less wind. Had to stop return leg to wait for tree crew to drop a tree - road technically closed but they let me by. Both feet felt ok, but no energy in the legs.

Sunday Jan 24, 2021 #

6 AM

Note
rhr:45 slept:8.5

12 PM

Walking 47:09 intensity: (56 @0) + (45:39 @1) + (34 @2) 4.55 km (10:22 / km) +27m 10:04 / km
ahr:96 max:111 shoes: Rincon 2 2020

Walk w/ Jackson. Sunny, but brisk..

Saturday Jan 23, 2021 #

6 AM

Note
rhr:47 slept:6.5 weight:83.5kg

Friday Jan 22, 2021 #

6 AM

Note
rhr:48 slept:8.0 weight:83.1kg

1 PM

Walking 35:50 intensity: (35:37 @0) + (13 @1) 2.91 km (12:20 / km) +20m 11:55 / km
ahr:77 max:98 shoes: Rincon 2 2020

Short walk with Anna & Jackson - short because they were doing tree work on the dirt road and had closed it to all traffic. But probably not a bad thing as my L foot is still pretty sore from Monday once I started walking on it. This is not the sore toe foot, but I think favoring the toe (R) on Monday caused extra stresses on the L and subsequently the soreness. Oh well, no hurry....
C • foot 5

Thursday Jan 21, 2021 #

6 AM

Note
rhr:41 slept:7.0 weight:82.9kg

Just not motivated to get out today. Perhaps tomorrow...

Wednesday Jan 20, 2021 #

6 AM

Note
rhr:46 slept:8.0 weight:81.5kg

Tuesday Jan 19, 2021 #

6 AM

Note
rhr:42 slept:8.0 weight:80.5kg

4 PM

Hiking (Soapstone) 51:07 intensity: (13:28 @0) + (30:52 @1) + (6:47 @2) 3.63 km (14:05 / km) +151m 11:40 / km
ahr:94 max:121 shoes: Rincon 2 2020

Late afternoon walk w/ Hayden at Soapstone. Round the base then up to the tower for a lovely sunset - got up top about 5 minutes after sunset and peak color. Then down via the road. Track includes some driving mileage, stats adjusted manually. Left ankle still a bit tender, so avoided any steep climbs.

Monday Jan 18, 2021 #

4 AM

Note
rhr:49 slept:4.0 weight:83.2kg

8 AM

Run - Trail long (CCFFA 25km) 3:09:03 intensity: (28 @0) + (37 @1) + (58:59 @2) + (2:06:14 @3) + (2:45 @4) 25.51 km (7:25 / km)
ahr:125 max:148 shoes: Rincon 2 2020

Running on sand is hard, but I knew that since I've run this event a couple times before. I'm also semi-injured and completely out of shape - but I managed to slog out a 50k a few weeks ago, so what the hell. The weather was great for mid January so out to Barnstable I went.

Met J-J at 8am under clear skies and 40f temps but a moderate breeze out of the west. And then headed on down the beach just before low tide trying to locate the firmest areas with the fewest rocks. Comfortable outbound into the wind, then turned the corner and headed back on the backside of a dune system along the marsh where the lack of headwind and increasing sunshine had us unzipping various clothing items to keep it cool. Back to the start (and crossover point in the roughly 25k figure 8 course. Shed surplus layers, hit the porta-john and had some snacks, then headed for the Marsh trail for the outbound portion of the longer loop. Some nice running in here but an equal amount of loose sand or gravel in the low spots as this is also a jeep access trail to some of the remote camps out in the dunes. Popped out onto the beach and turned into a now stiffer headwind. Certainly runnable, but slower going into the wind.

Back to the halfway point (and offiicially a finish for the 25k) and an extended break to snack and assess. The toe wasn't painful, but it was a bit agitated from all the uneven foot placement due to the sand. Decided 50km would probably be a bad idea, if we managed to finish at all. So opted to head out on the longer loop (the one we just completed and logged as a separate track) since there are a number of trails cutting over from the marsh side to the bay side providing a number of bailout options. Opted for more walk/run options here (walking the sand). It also occurred to us that if we were able to make it all the way out to the turnaround, then we were likely looking at more than a marathon so technically would make it an ultra. And make it out to the turnaround we did, passing the time and miles with good conversation (bay side not as conducive to chatting with the wind noise). By this time a lot more 4wd trucks had been out, so a lot more ruts in the sand. And surprisingly, the toe seemed to be holding up ok, but I was taking pains to give my right foot the best footing, which often meant the left foot was doing extra contortions. This subsequently made my ankle very sore - so there was quite a bit more walking on this final stretch. But eventually the parking area came into view - but I cut up one trail too early thus giving us a couple hundred bonus meters to get back to the cars - which were now in a packed parking lot as there were a LOT of folks out enjoying the fine day...

And then home...

Run - Trail long (CCFFA Bonus loop) 2:34:26 intensity: (56:33 @0) + (29:00 @1) + (44:18 @2) + (24:25 @3) + (10 @4) 17.62 km (8:46 / km)
ahr:100 max:144 weight:81.2kg shoes: Rincon 2 2020

Description in the 25k loop writeup. GPS was not running while we ate and assessed, then finally decided to head back out for a while for whatever additional distance we could muster - with a number of bailout points. No HR for the first portion as I had the watch on the charger and charging disables the HR function.

Sunday Jan 17, 2021 #

7 AM

Note
rhr:43 slept:6.0 weight:83.6kg

12 PM

Walking 1:06:08 intensity: (1:01:21 @0) + (4:30 @1) + (17 @2) 6.05 km (10:56 / km) +26m 10:42 / km
ahr:87 max:110 shoes: Rincon 2 2020

Afternoon stroll with Anna & Jackson. Lovely day, a tad windy...

Saturday Jan 16, 2021 #

6 AM

Note
rhr:30 slept:4.0 weight:83.5kg

Lousy night sleeping. Might have something to do with having a Coke during last nights Radiators Reunion Show broadcast (Night 1 of 3). You'd think I'd know better by now...
12 PM

Run - Mixed 47:30 intensity: (57 @2) + (43:59 @3) + (2:34 @4) 8.23 km (5:46 / km) +39m 5:38 / km
ahr:130 max:145 weight:82.7kg shoes: Rincon 2 2020

Misty rain, mid 30s. Meh...

Friday Jan 15, 2021 #

Note

Just a possibility - https://sites.google.com/site/capecodfrozenfatass/...
C • Sandy Neck 19
6 AM

Note
rhr:30 slept:7.5 weight:83.1kg

1 PM

Run - Mixed 31:08 intensity: (14 @0) + (8 @1) + (47 @2) + (5:10 @3) + (24:02 @4) + (47 @5) 6.0 km (5:11 / km) +28m 5:04 / km
ahr:142 max:156 weight:82.5kg shoes: Rincon 2 2020

Nothing special, lake & back with some 100m pickups towards the end...

Thursday Jan 14, 2021 #

6 AM

Note
rhr:30 slept:6.0 weight:82.3kg

Wednesday Jan 13, 2021 #

6 AM

Note
rhr:42 slept:7.5

2 PM

Walking 46:14 intensity: (20:57 @0) + (20:54 @1) + (4:02 @2) + (21 @3) 4.62 km (10:01 / km) +99m 9:02 / km
ahr:94 max:131 shoes: Rincon 2 2020

grey afternoon, mid 30s. getting away from the desk for a bit

Tuesday Jan 12, 2021 #

5 AM

Note
rhr:48 slept:6.0 weight:82.3kg

8 AM

Orienteering (Case) 3:10:16 intensity: (33:33 @0) + (17:50 @1) + (38:14 @2) + (53:12 @3) + (39:33 @4) + (7:54 @5) *** 15.37 km (12:23 / km) +452m 10:47 / km
ahr:119 max:184 spiked:16/16c weight:80.5kg shoes: RocliteG 290v2 2020

So Jeff Woods (aka Sony) asked if I could put together a 6-hour, 18 mile-ish orienteering course (36 controls) at Case as he is training for an upcoming 10 hour rogaine in West Virginia. Dave Lamb came down from NH to join us. I know I can run 6 hours since I did it a few weeks ago, but I haven't run in terrain in 3 months due to the toe issues. Going 6 hours at Case would definitely be an overly ambitious undertaking.

Have a silicone 'toe condom' which definitely helps on easy graded runs like the fat ass, so I decided to give it a try. Designed the course so that there were a few bailout options in the latter half. Jeff & Dave took it out at a pretty aggressive clip right off the bat and I was working pretty hard to maintain contact given my lack of general fitness right now. Foot felt pretty good though. With my recently upsized shoes, the rear portion of my foot it a bit loose so I may need to get a neoprene ankle brace or something to fill out the volume in the back of my shoe. In the Roclites today, my foot never really felt secure when descending in less than stellar white woods. Rocky areas and marshes also began causing some toe discomfort after the 2 hour mark, though in retrospect, my 'toe condom' was no longer on my toe when I got home, so perhaps it slipped off thus causing increasing issues with the toe.

Anyhow, nailed all the controls, a few of which I've been to before, but mostly new, and mostly in as-of-yet unfield-checked portions of the map, so happy with that. Jeff & Dave a little off on a couple of them, but had there been flags in the open woods it would have been no issue. I had O-Range running and everything was spot on, though I had to pause briefly a couple times to wait for the signal to 'settle' inside the 20m range. Had to manually punch the water tower control since, because of the fence (unmapped as of now) we couldn't get closer than about 40 to the tower.

At control 16 I elected to call it a day - I was still feeling pretty good, but it was a good spot to deviate from the course with minimal offtrail climbing to get back to truck. If I had pushed farther, I'm pretty sure I would have regretted it, plus would have slowed down the other pair.

Would have like to have done the whole thing, but this toe issue it still obviously a problem in an orienteering or trail running context, so will have to bide my time a bit longer and try to maintain some semblance of a base until such time as O becomes comfortable again.

Course Map on O-Range. I'll leave it here and public in case anyone wants to go out and try some or all of it. No flags or streamers out there, but if you use O-Range, you don't need them anyway...
C • Nice 6

Monday Jan 11, 2021 #

7 AM

Note
rhr:43 slept:7.0 weight:81.8kg (rest day)

Not resting 'from' anything, but rather resting up for something....
C • Isn't 2

Sunday Jan 10, 2021 #

6 AM

Note
rhr:44 slept:7.0 weight:82.6kg

1 PM

Run - Mixed 32:20 intensity: (11 @0) + (4 @1) + (14 @2) + (10:51 @3) + (21:00 @4) 6.01 km (5:23 / km) +28m 5:16 / km
ahr:139 max:149 shoes: Rincon 2 2020

Had planned on O @ Sessions - but ran out of time and motivation so down to the lake and back it was.... 35f, ptly Cloudy. Felt like a lot of work...
C • Thought we might see you at... 3

Core 1:10 [2] +30m
ahr:117 max:120

8 PM

Core 1:38 [0] +30m
ahr:76 max:90

Saturday Jan 9, 2021 #

6 AM

Note
rhr:34 slept:7.5 weight:82.9kg

2 PM

Core 2:49 intensity: (1:53 @0) + (54 @1) + (2 @2) +60m
ahr:88 max:107

Waiting for the firewood folks to arrive.

Core 1:38:03 intensity: (46:22 @0) + (44:03 @1) + (7:03 @2) + (35 @3)
ahr:93 max:129 shoes: Saucony 2020

Schlepping and stacking a cord of firewood on the breezeway.

Friday Jan 8, 2021 #

6 AM

Note
rhr:41 slept:7.5 weight:82.3kg

Thursday Jan 7, 2021 #

6 AM

Note
rhr:42 slept:5.5 weight:82.2kg

Slept poorly

Wednesday Jan 6, 2021 #

6 AM

Note
rhr:43 slept:7.25 weight:82.6kg

10 AM

Walking 1:31:15 [0] 8.25 km (11:03 / km) +41m 10:47 / km
ahr:78 max:91 shoes: Roclite 275 2020

Walk out to the gate with Ellen. Weak sunshine, just about freezing. Interesting that this walk didn't result in any HR measurements above level zero...

Tuesday Jan 5, 2021 #

6 AM

Note
rhr:44 slept:7.0 weight:82.6kg

1 PM

Run - Mixed 43:42 intensity: (23 @1) + (6 @2) + (29:02 @3) + (13:14 @4) + (57 @5) 8.2 km (5:20 / km) +40m 5:12 / km
ahr:135 max:160 weight:81.6kg shoes: Rincon 2 2020

Low 30s, Cloudy. Dirt road dried out a bit so not as muddy. Foot felt fine in Hokas w/ toe condom. Threw in 750m harder to finish.

Monday Jan 4, 2021 #

7 AM

Note
rhr:51 slept:5.0 weight:83kg

2 PM

Run - Mixed 32:57 intensity: (17 @0) + (15 @1) + (32 @2) + (7:04 @3) + (24:49 @4) 5.99 km (5:30 / km) +26m 5:23 / km
ahr:139 max:150 weight:82.9kg shoes: Rincon 2 2020

Sunny, 40s, very muddy...

Sunday Jan 3, 2021 #

6 AM

Note
rhr:43 slept:6.5 weight:83.1kg

Saturday Jan 2, 2021 #

5 AM

Note
rhr:41 slept:8.0 weight:81kg (rest day)


  • OUSA - Puzzle Friday - forgot to share to social media yesterday...
2 PM

Walking 34:08 intensity: (14:16 @0) + (19:52 @1) 3.2 km (10:39 / km) +26m 10:15 / km
ahr:93 max:105 shoes: Roclite 275 2020

Short jaunt to loosen the legs. Not too bad. Dirt road a total mud fest though...

Friday Jan 1, 2021 #

5 AM

Note
rhr:31 slept:6.0 weight:82.1kg

7 AM

Run - Dirt long (6 Hour Fat Ass) 5:57:35 intensity: (1:05:11 @0) + (17:22 @1) + (2:01:30 @2) + (2:30:17 @3) + (3:15 @4) 50.01 km (7:09 / km) +456m 6:50 / km
ahr:114 max:146 weight:80.1kg shoes: Rincon 2 2020

Annual Strider New Years Fat Ass. Dispersed version owing to group size limits and prohibition on 'races'. I elected to do mine at Nevers Park in South Windsor - well maintained stone dust surface, minimal climb and a convenient 3km route to avoid too much brains maths.

Goal was to get into ultra territory without damaging myself. Start off conservative rather than my usual over eager fast start. Aimed to keep HR in low 130s or lower. Considered walking first lap to ease into it but skipped that idea. Joined for part of an early lap by JHen. Managed to run consistently with no walking breaks for 42km (short aid stop every 3km plus two breaks at the palace), then Krampus joined me bit after 5 hours so resorted to walk/run, keeping my eye on the time. Put charger on watch (while still wearing it) for a lap about 2 hours in and again about 4.5 hours. Watch showing its age with diminished battery life.

Happy to have reached my goal, but suspect the next few days will see limited physical activity. Shameless plug: my OUSA fundraising page still actively accepting tax deductible donations if anyone wants to donate...
8 AM

Note

Shenipsit Striders 9th Annual Fat Ass

Socially distant DIY version. Planning to run 3km loops at Nevers Park in South Windsor.

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