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Training Log Archive: cmorse

In the 7 days ending Jun 4, 2023:

activity # timemileskm+mload
  Run - Dirt4 2:13:52 14.77(9:04) 23.77(5:38) 19950.9
  Walking4 2:02:57 6.51(18:53) 10.48(11:44) 7112.1
  Orienteering3 1:42:55 7.79(13:12) 12.54(8:12) 17914 /22c63%44.5
  Core1 1:00:006.0
  Run - Trail1 39:03 2.78(14:03) 4.47(8:44) 5810.5
  Run - Mixed1 26:51 3.12(8:37) 5.02(5:21) 9015.5
  Total11 8:05:38 34.97 56.28 59714 /22c63%139.6
  [1-5]11 8:00:35
averages - sleep:7.3 rhr:52 weight:77.4kg

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Sunday Jun 4, 2023 #

Event: UNO Fort Rock
 
5 AM

Note
rhr:54 slept:7.5 weight:78.1kg

12 PM

Orienteering race (Fort Rock Brown) 55:06 intensity: (12 @0) + (13:02 @1) + (23:29 @2) + (17:05 @3) + (1:18 @4) *** 4.48 km (12:18 / km) +38m 11:48 / km
ahr:108 max:136 spiked:0/4c weight:78.3kg shoes: Bushido 2 2022

Going into this with quite a bit of recovery still required, so opted for Brown.
1 - more or less straight, some weaving for terrain, never really 100% confident on features, but eventually got there, felt like a lot more distance than expected for 1:7500. Questioned whether scale was off. But could just be fatigue clouding my perceptions.
2 - N of line to avoid marsh, awfully wet in here, perhaps moreso than mapped. Again hesitant and not trusting features, some various clearings and rides I couldn't make solid sense of. Crossed stone wall, then somehow got steered well S avoiding marshy bits, out to trail/trail/wall junction. Then straight in from there but still managed to get on spur well N of control. Knew where I was so right in from there. But over 24 minutes to get two controls? Oof...
3 - left of line up spur, nice runnable terrain, but very little running in these legs. In from distinct trail bend, but managed to miss R. Relocate to trail/knoll NE. Back in from there solidly, but not trusting my nav much.
4 - met Ellen, Anna & Jackson once back out on trail. Variety of trails, some obviously very new, and up to what I thought was trail junction E of circle. In slowly, things kind of looked right, but no flag. NE to trail by marsh. Turn around and back. Same area, no flag. Try again from trail junction/boulder to N. Ditto. Further hunting found flag buried in a small bit of deciduous shrubbery in otherwise wide open woods. Just... why??? Probably 8 minutes lost in/out of circle and just questioning my judgement when it was hiding there all along.
48 minutes gone at this point and I decided there really weren't any beneficial reasons to repeat the scenario 4 more times so just an easy trail run to take a DNF for the day. Today was really just an excuse to come visit Anna anyway, I didn't need the O, but it's an activity the family enjoys so off we went.

And a fine lunch at Ottos in Exeter. Became fans of the original in Portland when Anna went to school and have been to a few others since then.

BROWN - Splits

Saturday Jun 3, 2023 #

Event: WCOC Bethel Schools Sprints
 
5 AM

Note
rhr:49 slept:7.5 weight:78.1kg

8 AM

Run - Trail (Gay City) 39:03 intensity: (1:08 @0) + (8:09 @1) + (8:36 @2) + (15:39 @3) + (5:31 @4) 4.47 km (8:44 / km) +58m 8:12 / km
ahr:113 max:145 shoes: Bushido 2 2022

Trails Day Strider run at Gay City. Delayed start due to DEEP dude came late to open gate. Thus I cut the run short in order to scoot off to Bethel

Orienteering race (Sprint 1) 28:26 intensity: (13 @1) + (1:16 @2) + (5:51 @3) + (12:53 @4) + (8:13 @5) ** 4.52 km (6:18 / km) +78m 5:47 / km
ahr:137 max:158 spiked:6/10c shoes: Bushido 2 2022

1 - R of building, in from field corner on N since no earlier gaps availed themselves. Barberry picking, wound up at Boulder cluster as I didn't see rocks to my R.
2 - more or less straight, weaving in Berberis woods. White gap didn't materialize, backtracked SE to gap near tennis courts.
3 - L option around building
4 - straightforward
5 - opted NE around building - two routes seemed fairly equivalent so decided and executed.
6 - in on trail, didn't notice flag in dim woods and overshot slightly
7 - just L of line, down through e-waste operation
8 - R of soccer pitch, running narrow pavement outside fence to avoid dropping down slope
9 - then L of next set of fields
10 - R of first building, then L side leading in.

AP shows no errors of note, but time was certainly left out there.
11 AM

Orienteering race (Sprint 2) 19:23 intensity: (11 @1) + (6 @2) + (24 @3) + (8:08 @4) + (10:34 @5) ** 3.54 km (5:28 / km) +63m 5:02 / km
ahr:146 max:157 spiked:8/8c weight:76.7kg shoes: Bushido 2 2022

Clean, but certainly not running on fresh legs at this point in the day. Passed Will & son between 7 & 8, had them close on my heels the rest of the way in. I think Will was teaching jockstuffing technique - no nav involved once they latched onto me.

Again, no AP errors, and this time I'd concur. Just losing speed at the end.

Course 1 - Splits

Course 2 - Splits

Friday Jun 2, 2023 #

5 AM

Note
rhr:54 slept:6.0 weight:77.4kg

8 AM

Run - Dirt intervals (Amigos) 37:27 intensity: (2 @0) + (21 @1) + (15:49 @2) + (8:46 @3) + (8:36 @4) + (3:53 @5) 6.52 km (5:44 / km) +39m 5:34 / km
ahr:123 max:154 shoes: Rincon 3

2.25mi warmup, then 1@400m, 5@200m, 1@120m or so. 200s at 4min/km or better - ie sub 20 minute pace goal
Warm day already. Then off to Ratlum to deliver meet kit.

Thursday Jun 1, 2023 #

Event: CSU/NEOC: DCR Historic Beaver Brook, Spring Park-O Thurs (SPOT) Series #7
 
5 AM

Note
rhr:53 slept:7.0 weight:77.1kg

7 PM

Walking 19:00 [1] 1.68 km (11:19 / km) +20m 10:41 / km
ahr:79 max:95 shoes: RocliteG 290v2 2020

Short walk up the street with Jackson.

Wednesday May 31, 2023 #

5 AM

Note
rhr:53 slept:8.0 weight:77.9kg

9 AM

Run - Dirt (Amigos) 45:39 intensity: (23 @0) + (13 @1) + (3:04 @2) + (41:58 @3) + (1 @4) 8.22 km (5:33 / km) +71m 5:20 / km
ahr:119 max:132 shoes: Rincon 3

Easy 5. May go to Forest Park this evening

Walking warm up/down 11:09 intensity: (2:48 @0) + (7:48 @1) + (32 @2) + (1 @3) 0.69 km (16:07 / km)
ahr:84 max:107 weight:77.2kg shoes: Rincon 3

6 PM

Run - Dirt warm up/down 8:07 intensity: (13 @1) + (36 @2) + (2:15 @3) + (5:03 @4) 1.37 km (5:56 / km) +26m 5:25 / km
ahr:129 max:142 shoes: ORoc 290 Ultra 2021

Run - Mixed race (Summer Sizzler #7) 26:51 intensity: (7 @0) + (7 @1) + (13 @2) + (8:06 @3) + (12:25 @4) + (5:53 @5) 5.02 km (5:21 / km) +90m 4:55 / km
ahr:151 max:179 shoes: ORoc 290 Ultra 2021

Warm evening, low 80s. No one eager to take off on the pavement, comfortably in 2nd thru the swamp, then moved into first place around the 1km mark when leader walked a short incline, pushed to maintain position but HR jumped into the high 170s for a spell and I knew it was unsustainable, dialed it back to 140s and let 4 folks go by to finish in fifth spot. Wasn't worth pushing with O events on the schedule both days this weekend.

Run - Dirt warm up/down 7:13 intensity: (8 @1) + (1:03 @2) + (5:26 @3) + (36 @4) 1.15 km (6:15 / km) +20m 5:45 / km
ahr:120 max:134 weight:76.8kg shoes: ORoc 290 Ultra 2021

Tuesday May 30, 2023 #

5 AM

Note
rhr:54 slept:7.5 weight:77kg

10 AM

Core (Rosa Wrangling) 1:00:00 [1]
shoes: Roclite 275 2020

More fighting with the thorny bastards
5 PM

Walking 51:30 [1] 4.62 km (11:09 / km) +25m 10:51 / km
ahr:81 max:100 shoes: RocliteG 290v2 2020

Walk with Jackson.

Monday May 29, 2023 #

5 AM

Note
rhr:48 slept:7.5 weight:77.6kg (rest day)

9 AM

Run - Dirt (Amigos) 35:26 intensity: (23 @0) + (2:07 @1) + (3:00 @2) + (7:44 @3) + (20:50 @4) + (1:22 @5) 6.51 km (5:27 / km) +43m 5:16 / km
ahr:128 max:153 weight:76.7kg shoes: Rincon 3

Recovery run, just 4 miles. Tried to keep outbound at about 5:30 pace. Turnaround for a mile and a half at 5:00 and finished with 400m @ sub 4:30. All successful. Gorgeous day.
4 PM

Walking 41:18 [1] 3.48 km (11:51 / km) +25m 11:26 / km
ahr:79 max:92 shoes: RocliteG 290v2 2020

Afternoon stroll w/ A & J

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