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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Apr 18, 2004:

activity # timemileskm+mload
  Orienteering1 1:36:53 5.84(16:35) 9.4(10:18)15 /21c71%58.1
  Run - Trail3 1:25:34 10.63(8:03) 17.1(5:00) 52542.9
  Run - Road2 48:47 6.96(7:01) 11.2(4:21)10.5
  Total4 3:51:14 23.43(9:52) 37.7(6:08) 52515 /21c71%111.4
averages - sleep:7.4 rhr:45

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MoTuWeThFrSaSu

Sunday Apr 18, 2004 #

Orienteering (WCOC Brooksvale Red) 1:01:51 [4] 5.7 km (10:51 / km)
ahr:147 max:193 spiked:8/12c rhr:45 slept:7.5

Gari W - around 49min (mapper)
Peter G - around 52
me third I think.

Orienteering (Brooksvale Orange) 35:02 [4] 3.7 km (9:28 / km)
ahr:145 max:201 spiked:7/9c

Peter G around 32?

Red - Splits

Orange - Splits

Saturday Apr 17, 2004 #

Run - Trail (Sampler) 26:27 [5] 6.5 km (4:04 / km) +175m 3:35 / km
ahr:139 max:178 rhr:45 slept:8.0

Went to the forest to run this AM, but today is a steering comm. meeting so no other runners. Couldn't muster the will to do a long run solo, so opted to go out and push the sampler at near race pace. Good effort. A personal PR on this course by over 3 minutes.

Wednesday Apr 14, 2004 #

Run - Road (warmup) 16:46 [2] 4.0 km (4:12 / km)
ahr:130 rhr:47 slept:6.0

Break in the rain, very wet and humid though.

Run - Trail (River Run) 21:07 [3] 3.6 km (5:52 / km) +60m 5:25 / km
ahr:130

Literally, river out of its banks - probably close to a quarter mile was knee deep wading - cold.....

Run - Trail (Horsebarn Hill) 10:07 [3] 1.7 km (5:57 / km) +115m 4:27 / km
ahr:148 max:156

some sections of trail turned into mini rivers with runoff... Footing a little tenuous

Run - Road (cooldown) 6:58 [3] 1.5 km (4:39 / km)
ahr:138

shorter today, did not go to Teds - had to clean up for Faculty meeting at noon.

I notice the earlier in the day I run, the harder effort needed to hit a particular heart rate - I suspect the beta blockers heart rate lowering effect wears off over the course of the day - higher heart rates are easier to achieve later in the day. Need to look into it.

Monday Apr 12, 2004 #

Run - Road (warmup) 17:04 [2] 4.0 km (4:16 / km)
ahr:134 max:136 rhr:44 slept:8.0 (injured)

Run - Trail (River Run) 17:42 [3] 3.6 km (4:55 / km) +60m 4:32 / km
ahr:148 max:156

moderate intensity - slow enough to have something left for Horsebarn Hill

Run - Trail (Horsebarn Hill) 10:11 [3] 1.7 km (5:59 / km) +115m 4:29 / km
ahr:153 max:156

decent effort, run the whole thing, but not pushing super hard.

Run - Road (cooldown) 7:59 [2] 1.7 km (4:42 / km)
ahr:145

Note

sore upper back since Friday PM, not sure what I did to it, but hurts like hell. Ibuprofen helped. Did not run Sat/Sun. Feeling somewhat better on Monday w/o Vitamin I

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