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Training Log Archive: cmorse

In the 7 days ending May 15:

activity # timemileskm+mload
  Walking3 2:40:25 6.26(25:38) 10.07(15:56) 288.8
  Orienteering2 2:06:11 7.63(16:32) 12.29(10:16) 21426 /27c96%49.1
  Run - Dirt3 1:54:12 12.02(9:30) 19.34(5:54) 27338.0
  Bike - Road1 58:36 15.22(3:51) 24.5(2:24) 18422.0
  Total8 7:39:24 41.13(11:10) 66.19(6:56) 69926 /27c96%117.9
  [1-5]7 6:24:55
averages - sleep:7.6 rhr:49 weight:177.9lbs

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MoTuWeThFrSaSu

Sunday May 15 #

Event: WCOC - Ansonia
 
6 AM

Note
rhr:50 slept:8.5 weight:176.4lbs

10 AM

Orienteering (Ansonia Green) 58:35 intensity: (22 @0) + (6:05 @1) + (8:41 @2) + (29:02 @3) + (13:02 @4) + (1:23 @5) *** 5.96 km (9:50 / km) +104m 9:03 / km
ahr:131 max:154 spiked:15/15c weight:173lbs shoes: ORoc 290 Ultra 2021

Humid so definitely not always fast, but moving well, and cleanly into all controls. Comments in splits. 10 of 15 fastest splits, behind Tony M by as much as a minute at #4, but gained two minutes on the long leg to #6 and increased the lead to almost 9 minutes by the end. A very satisfying run.

Green - Splits

Saturday May 14 #

Event: Run the Rotary NRE (EMPO)
 
6 AM

Note
rhr:47 slept:8.1 weight:178lbs

10 AM

Orienteering race (Rotary Green) 1:07:36 intensity: (9:26 @1) + (10:17 @2) + (16:36 @3) + (25:09 @4) + (6:08 @5) *** 6.33 km (10:41 / km) +110m 9:50 / km
ahr:133 max:158 spiked:11/12c shoes: ORoc 290 Ultra 2021

Some slow spots, but only real error was leaving 10, skirted open field to L as it was a roped off archery course (not marked OOB) and didn't want to get shot. Then failed to accurately get back on line and stayed L of line through camping areas which weren't too distinct. Hit big trail 100m off and quickly corrected, but inefficient route. About 3min ehind Tori On green but first M60+. Field probably not deep enough to effect rankings though.

Run - Dirt warm up/down 10:57 intensity: (6:09 @1) + (52 @2) + (2:28 @3) + (1:28 @4) 1.0 km (10:54 / km) +31m 9:27 / km
ahr:114 max:142 weight:175lbs shoes: ORoc 290 Ultra 2021

Up to truck for change & drink, grab camera, back to finish for photo duties.

Green - Splits

Friday May 13 #

6 AM

Note
rhr:49 slept:8.0 weight:178.4lbs (rest day)

10 AM

Walking (Lawrence) 1:20:00 [1] 4.0 km (20:00 / km)
shoes: RocliteG 290v2 2020

Walk around Mill district in Lawrence with El, then another with Anna. Up checking out potential employment. She's been offered a position, but needs to decide if relocating there is what she wants to do. Not a fan of urban environments. Time & distance a total wag.

Thursday May 12 #

Event: CSU/NEOC: Historic Beaver Brook, Thursday Park Orienteering Series #3
 
6 AM

Note
rhr:50 slept:6.9 weight:179.2lbs (rest day)

6 PM

Walking 24:22 [0] 1.48 km (16:28 / km) +3m 16:18 / km
ahr:73 max:86 shoes: RocliteG 290v2 2020

Short walk w/ A & J before dinner

Wednesday May 11 #

6 AM

Note
rhr:49 slept:8.0 weight:180.8lbs

9 AM

Run - Dirt intervals 1:09:41 intensity: (29 @0) + (1:56 @1) + (17:31 @2) + (22:15 @3) + (24:08 @4) + (3:22 @5) 13.03 km (5:21 / km) +107m 5:08 / km
ahr:133 max:155 weight:177.4lbs shoes: Rincon 2 2020

Brisk pace out 4 miles, then did 4x400m @4:15min/km target coming back. Felt pretty good, knee slightly bothered.

Tuesday May 10 #

6 AM

Note
rhr:49 slept:6.75 weight:180.2lbs

Last week I 'paused' the half-marathon training plan (no particular race goal - just to provide structure to my weekday runs) Now that Tuesday hills are back in the mix, rather than trying to force the planned workouts to match my schedule, I think I'm just going to call it quits on the structured plan. I think the workouts are good, and they are somewhat regular - so I'll continue doing a mix of the workouts - just not exactly as prescribed or on the particular days they appear in the program.

So my likely weekday routine will be:
Mon - Recovery - ride or easy run
Tue - Hills
Wed - Long Easy - 75-80 minutes
Thu - Rest (or easy ride)
Fri - 45 minute progression run if racing Sat, or Intervals if not
Sat/Sun - typically orienteering of some sort both days.

*This note primarily for my reference, most won't care...
6 PM

Run - Dirt hills (Hopkins ) 33:34 intensity: (18 @0) + (11:02 @1) + (12:13 @2) + (6:46 @3) + (3:15 @4) 5.3 km (6:20 / km) +135m 5:37 / km
ahr:120 max:145 weight:180.8lbs shoes: Rincon 2 2020

2 easy, cut it short due to L knee achy.

Monday May 9 #

6 AM

Note
rhr:49 slept:7.0 weight:178.8lbs (rest day)

Restless sleeping night. Knee doesn't feel too bad, but going to play it safe and just ride this AM.
9 AM

Bike - Road (Church Baker) 58:36 intensity: (1:04 @0) + (2:38 @1) + (12:30 @2) + (26:26 @3) + (10:58 @4) + (5:00 @5) 24.5 km (2:24 / km) +184m 2:18 / km
ahr:132 max:170 weight:176.4lbs shoes: Warbird

Brisk ride. 50ish, sunny & breezy. Knee felt fine riding. Good non impact workout.
11 AM

Note

Mowed some lawn. Looks like someone leveled the lettuces and most of the Kale over the weekend, even though they are caged in. Chard & onions survived.

Woodchuck has figured out he can lift the cages and scurry under. Watched him do it. Damn... put some landscape staples, but I don't think that will slow him. Pretty easy to pull out. Will consider alternatives
C • staples 6
3 PM

Walking 56:03 intensity: (47:54 @0) + (8:09 @1) 4.59 km (12:12 / km) +25m 11:53 / km
ahr:84 max:101 shoes: RocliteG 290v2 2020

Afternoon jaunt with A & J

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