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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Jul 4, 2021:

activity # timemileskm+mload
  Walking5 2:53:15 8.2(21:08) 13.19(13:08) 5519.7
  Run - Dirt3 1:36:11 10.0(9:37) 16.1(5:58) 10133.6
  Run - Trail1 37:59 3.04(12:29) 4.9(7:45) 10216.1
  Total7 5:07:25 21.24(14:28) 34.19(9:00) 25869.4
  [1-5]7 3:59:10
averages - sleep:8.8 rhr:48 weight:82.9kg

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MoTuWeThFrSaSu

Sunday Jul 4, 2021 #

7 AM

Note
rhr:57 slept:9.0 weight:83.1kg (sick)

Run - Dirt warm up/down 4:13 intensity: (6 @0) + (24 @1) + (3:10 @2) + (33 @3) 0.65 km (6:27 / km)
ahr:112 max:125 shoes: Roclite 275 2020

57, Cloudy, wet woods. Warmup down Sykes

Run - Trail 37:59 intensity: (35 @1) + (3:40 @2) + (17:11 @3) + (15:51 @4) + (42 @5) 4.9 km (7:45 / km) +102m 7:02 / km
ahr:136 max:171 shoes: Roclite 275 2020

Wanted to get out for run but didn't feel like going too far, but wasn't feeling the dirt road either. So headed up Webster to top of ridge and fashioned a 5k-ish loop off of Sykes. AP flagged this as orienteering, which I suppose is fair as part of my intended loop included a bit of old Soapstone course which has overgrown enough to be indiscernable as well as being thick and steep downhill. So a bit of picking my way down to lower trail. I can probably just keep going on horse loop and will still come out about 5km anyway. Rest of this was just moderate effort trails - quite wet and plenty to stay focused in.

Run - Dirt 3:55 intensity: (1 @2) + (3:50 @3) + (4 @4) 0.64 km (6:04 / km) +5m 5:50 / km
ahr:131 max:138 weight:82.3kg shoes: Roclite 275 2020

Return on Sykes
1 PM

Walking (mowing) 30:00 [2] 1.0 km (30:00 / km)
shoes: Saucony 2020

Wet grass, but not raining, so got a section done down by the farm.

Saturday Jul 3, 2021 #

6 AM

Note
rhr:58 slept:14.0 weight:83.4kg (sick)

Did a lot of sleeping yesterday. Feeling pretty lousy.
2 PM

Note
slept:2.0

Another nap
10 PM

Note

Feeling pretty meh, but not totally lousy at this point. I should probably suck it up and try a run in the morning.

Friday Jul 2, 2021 #

6 AM

Note
rhr:48 slept:8.0 weight:83.6kg (sick)

Thursday Jul 1, 2021 #

6 AM

Note
rhr:42 slept:8.5 weight:83.1kg

7 AM

Walking 1:10:02 intensity: (50:46 @0) + (16:45 @1) + (2:14 @2) + (17 @3) 6.09 km (11:30 / km) +27m 11:15 / km
ahr:79 max:130 shoes: Saucony 2020

Lake & back with El. About the same temp as it's been the past few mornings, but not supposed get as warm later. Still pretty much maxed out for humidity though. Drenched by the time we finished. A not insignificant number of FDFs. Plenty of kills. Over 2" rain in yesterday's storm, brook is way up and a lot of erosion gullies along the dirt road.
2 PM

Walking (mowing) 20:05 intensity: (27 @0) + (3:28 @1) + (51 @2) + (7:29 @3) + (7:50 @4) 1.07 km (18:42 / km)
ahr:129 max:153 shoes: Saucony 2020

showery, but the lawn desperately needs a trim, so trim I did...
4 PM

Note
(sick)

Had a scratchy throat all day. Hayden's been dealing with a stubborn summer cold since Saturday. He's feeling better today, I guess its my turn to enjoy the fun. Going to skip Coyote/Taco run and just lay low for a bit...

Wednesday Jun 30, 2021 #

5 AM

Note
rhr:42 slept:7.5 weight:83kg

8 AM

Run - Dirt warm up/down (Amigos) 26:39 intensity: (14 @1) + (4:13 @2) + (19:03 @3) + (3:09 @4) 4.27 km (6:14 / km) +59m 5:50 / km
ahr:127 max:147 shoes: Rincon 2 2020

Up to the 2.5 post w/ Bob & Mike

Walking warm up/down (Amigos) 3:39 intensity: (2:40 @1) + (44 @2) + (15 @3) 0.39 km (9:27 / km)
ahr:105 max:128 shoes: Rincon 2 2020

1/4m walk recovery before starting intervals. Damn hot already and very humid. Losing the shirt..
C • Damn hot 2

Run - Dirt intervals (Amigos) 23:22 intensity: (16 @1) + (2:30 @2) + (3:08 @3) + (13:50 @4) + (3:38 @5) 4.05 km (5:46 / km)
ahr:142 max:162 weight:81.7kg shoes: Rincon 2 2020

10 X 45sec. Starting from the 2.25m post ran full out for 45 seconds, then jogged to next 1/4m post. Repeat. Last one just to beginning of pavement so only 24s or so. A little achy in hips for these, but haven't done full intensity in quite a while. Took a long time to stop sweating after..

Tuesday Jun 29, 2021 #

6 AM

Note
rhr:42 slept:7.25 weight:83kg

7 AM

Walking 49:29 intensity: (16:28 @0) + (30:58 @1) + (2:03 @2) 4.64 km (10:40 / km) +28m 10:21 / km
ahr:85 max:122 shoes: Saucony 2020

Down the dirt road, already upper 70s and very humid, but it's only going to get worse today. First day with enough FDFs to be annoying. Perhaps I'll switch an AM bike ride so I can perhaps outrun them.

Monday Jun 28, 2021 #

5 AM

Note
rhr:46 slept:5.5 weight:82.9kg

8 AM

Run - Dirt (Amigos) 38:02 intensity: (28 @0) + (16 @1) + (19:32 @2) + (15:35 @3) + (2:11 @4) 6.48 km (5:52 / km) +37m 5:42 / km
ahr:124 max:144 weight:82.5kg shoes: Rincon 2 2020

Warm, humid. Easy 4 to stretch things out.

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