Training Log Archive: cmorseIn the 7 days ending Apr 14:
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Sunday Apr 14 #
6 AM
Note
rhr:53 slept:9.1
Up early to finish processing Saturday photos. Stayed at a nice HipCamp in Washingtonville with Greg A. Windy in the evening, but a nice quiet spot.
- West Point Sunday Photos - [136 photos]
8 AM
Orienteering 1:17:47 6.71 km (11:36 / km) +198m 10:07 / km
ahr:111 max:164 shoes: ORoc 290 Ultra 2023
Better day - no lightheadedness to interfere. But still not very fast. Good route and execution on #2 but I was looking downhill at the small hill near my control so focused on that - except the knoll by my control wasn't as prominent as it looked on the map and I ran past it further down the hill, searched a few cliffs down there, then noted a trail bend and realized I had grossly overshot.
#3 was mostly straight, but there were a couple lines of cliffs and I inadvertantly got one set too low and checked the cliffs before realizing I needed to be one set higher.
#11 shows an error, but time loss was mostly picking my way through some deadfall to reach the control - which as first runner through I conveniently broke through creating a much faster gap for those to follow. Just one of the downsides of running early.
But still a long way behind the leaders on GreenX. I just seem to really have lost the ability to run fast in the woods - perhaps because I don't trust my footing as much any more and am much more careful, particularly on downclimbs.
#3 was mostly straight, but there were a couple lines of cliffs and I inadvertantly got one set too low and checked the cliffs before realizing I needed to be one set higher.
#11 shows an error, but time loss was mostly picking my way through some deadfall to reach the control - which as first runner through I conveniently broke through creating a much faster gap for those to follow. Just one of the downsides of running early.
But still a long way behind the leaders on GreenX. I just seem to really have lost the ability to run fast in the woods - perhaps because I don't trust my footing as much any more and am much more careful, particularly on downclimbs.
Walking warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: ORoc 290 Ultra 2023
Saturday Apr 13 #
Event: West Point 44th NRE
3 AM
Note
rhr:55 slept:5.25 weight:80.7kg
Up at 3am, hit the road shortly after 4am. Chilly start, showery during part of the event, so a lot of photos into the trash bin....
- OUSA - West Point Photos - Saturday - [96 photos]
8 AM
Run - Dirt warm up/down 15:34 2.31 km (6:44 / km) +39m 6:13 / km
ahr:131 max:148 shoes: ORoc 290 Ultra 2023
Orienteering race 1:23:17 5.86 km (14:13 / km) +224m 11:56 / km
ahr:118 max:161 shoes: ORoc 290 Ultra 2023
Mostly walking, still feeling somewhat lightheaded at times. Better to take things easy
Friday Apr 12 #
6 AM
Note
rhr:53 slept:8.25 weight:80.7kg
- OUSA - Pan American Masters Games - SML Restricted (35+) NRE sanctioned and added to National Calendar
- OUSA - OUSA April Forum (YMP) Video posted to YouTube - YT, FB, IG, Club-Net, Attackpoint
7 AM
Exercises (finger) (Cebollos verde w/ noodles) 20:00 [0]
9 AM
Run - Dirt long (DSW Base 87 @125) 1:27:02 13.66 km (6:22 / km) +103m 6:08 / km
ahr:125 max:136 shoes: Rincon 3
Rain stopped, wind didn't.... 60f...Mighty fine conditions. Ran first mile with Jim, everyone else bailed to the bubble today. Decent run, kept HR mostly where I wanted it. Felt good.
Thursday Apr 11 #
6 AM
7 AM
Exercises (finger) (C2 L1-3) 1:15:00 [0]
Started the second Hammond course (finally). But didn't want to move forward until I had most of the first course lessons down. Still stuff to go back and revisit once I get a better Leslie sim setup going, but for now... moving on..
3 PM
Walking 38:59 3.79 km (10:17 / km) +23m 9:58 / km
ahr:91 max:122 (sick) (rest day) shoes: RocliteG 290v2 2020
Been feeling under the weather since yesterday - not horrible, but not 100% either. So elected to skip the run today (Base 46 minutes) and go for a walk instead. Call it 'sick/rest' for record keeping purposes.
9 PM
Exercises (finger) (post forum noodles) 25:00 [0]
Wednesday Apr 10 #
6 AM
7 AM
Exercises (finger) (morning noodles) 40:00 [0]
9 AM
Run - Dirt intervals (DSW Threshold 3x8min@145) 48:03 8.52 km (5:38 / km) +64m 5:26 / km
ahr:136 max:160 weight:80.5kg shoes: Rincon 3
Amigos at Church St. Started out with the group, but the warmup heart rate a bit too steep, so dropped back a bit to keep HR around 125. Just about a mile for 10 minutes, then started the first of 3 threshold intervals of 8 minutes at 145bpm. Passed the group near Ray's Bench but HR quickly past the target and into the 150-152 range, had to dial the pace back a bit to keep HR in the right range. I don't typically do 'threshold' workouts, so don't know how fast these should 'feel'. Kept wanting to run harder. Plus the first one is uphill, albeit a shallow railroad grade uphill. The a 2 minute recovery @ 110bpm - failed this - even a slow run was too high.
Second one was a little better as far as keeping the HR in the right place - turned about 4.5 minutes into this one. And then walked most of the recovery, only starting a slow jog with about 30s until the final interval.
Final one slightly downhill - easier to keep it on target and finished it about 10s past the 1 mile post. And then 10 minutes easy cooldown finishing at the 0 mile post within 10s of the target 48 minutes.
Second one was a little better as far as keeping the HR in the right place - turned about 4.5 minutes into this one. And then walked most of the recovery, only starting a slow jog with about 30s until the final interval.
Final one slightly downhill - easier to keep it on target and finished it about 10s past the 1 mile post. And then 10 minutes easy cooldown finishing at the 0 mile post within 10s of the target 48 minutes.
Tuesday Apr 9 #
6 AM
Note
rhr:52 slept:6.6 weight:81.1kg
Garmin recommending another recovery day - either because I wound up going a bit longer and harder than I was supposed to yesterday, or perhaps just to balance 3 days of racing this weekend. But happy that I was able to do a longer road trip with no zeros in it - Greg & I got out for a run on Thursday afternoon, and I was home quickly enough that I got yesterday's run in. Had I gone straight home and not stopped at Church St enroute, that might not have happened.
Time to crank out the Sunday photos, then head over to UConn to do some touch-up mapping. And in to MakerSpaceCT this evening to check if the longer, 32-hour, 3D case print I started last Tuesday evening before leaving town printed OK.
Time to crank out the Sunday photos, then head over to UConn to do some touch-up mapping. And in to MakerSpaceCT this evening to check if the longer, 32-hour, 3D case print I started last Tuesday evening before leaving town printed OK.
- OUSA - Flying Pig Event Recap - Web, FB, IG, Clubnet, Attackpoint
- OUSA - Finished posting photos - not gonna list each post/gallery separately
1 PM
Fieldwork 1:23:57 5.55 km (15:08 / km) +2m 15:06 / km
ahr:85 max:123
Tidying up some bits on the periphery - doesn't really impact courses unless you are taking a really creative route. But good to have a clean map in all regards.
And doing a test run with the new tablet (my other mapping tablet was stolen after getting back from Jr Nats). Basically a newer version of the same tablet - but wanted to ensure the external GPS / mock GPS provider linkages were all working well. And they were.
And doing a test run with the new tablet (my other mapping tablet was stolen after getting back from Jr Nats). Basically a newer version of the same tablet - but wanted to ensure the external GPS / mock GPS provider linkages were all working well. And they were.
5 PM
Run - Mixed (DSW Recovery 33min @ 110) 33:06 4.29 km (7:43 / km) +19m 7:33 / km
ahr:113 max:123 shoes: Rincon 3
A little closer to 110 avg and even a few spells at 107-109. But damn, running slow is hard..
Walking warm up/down 6:16 0.37 km (17:05 / km) +6m 15:47 / km
ahr:90 max:103 shoes: Rincon 3
Workout ended so walked the last bit home.
Monday Apr 8 #
4 AM
Note
rhr:55 slept:3.0
I84 EB Rest Area - 3 hours, unrestful nap. BB +23. Idling trucks & diesel fumage.
- OUSA - April Monthly Forum - web, FB, IG, Club-Net
- OUSA - Flying Pig Photo reminder IG
- WCOC - Finalizing Sprint Storrs EventReg Page
7 AM
Run - Dirt (DSW Recovery 33 @ 110bpm) 41:49 5.6 km (7:28 / km)
ahr:120 max:139 weight:80.8kg shoes: Bushido 2 2022
Left rest area about 4:30am. Budgeted an extra 50-60 minutes for the usual Danbury/Waterbury/Hartford nonsense. Nada, clear sailing except for minor slowdown in Waterbury due to sun. Got to Church St 80 minutes early. So ran and then headed for home. Managed to keep HR in the 113-115 area for a bit, then another runner caught me and we were chatting and my pace/effort crept up - then on the backside my HR kept creeping up so i was alternating walk/run - to balance the load. But 110bpm for recovery just isn't in my wheelhouse really - About the slowest I can run seems to be about 113, and that's painfully slow. Drop to a walk and I'm quickly into the low-mid 90s.