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Training Log: cmorse

In the last 7 days:

activity # timemileskm+mload
  Fieldwork2 6:36:57 8.32(47:43) 13.39(29:39) 2666.0
  Walking2 1:51:32 5.66(19:42) 9.11(12:14) 1273.7
  Orienteering1 1:24:37 6.43(13:10) 10.35(8:11) 21812 /15c80%30.9
  Run - Trail1 51:04 3.3(15:28) 5.31(9:37) 56224.4
  Run - Mixed1 40:53 5.13(7:58) 8.25(4:57) 4019.8
  Bike - Road1 26:22 7.5(3:31) 12.07(2:11) 727.2
  Total8 11:51:25 36.34(19:35) 58.48(12:10) 128412 /15c80%92.0
  [1-5]8 4:40:23
averages - sleep:6.5 rhr:40 weight:172.3lbs
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Friday Jun 5 #

6 AM

Note
rhr:42 slept:7.5 weight:173.6lbs

7 AM

Orienteering (Buckingham) 1:24:37 intensity: (16 @0) + (5 @1) + (9:51 @2) + (52:36 @3) + (21:44 @4) + (5 @5) ** 10.35 km (8:11 / km) +218m 7:24 / km
ahr:132 max:155 spiked:12/15c weight:169lbs shoes: 280 ORoc 2017

68F, light soaking rain. Set a nominal 7.3km course consisting of some control picking in the area I field checked last month, and then a couple longer legs north of the powerlines into areas I've trail run, but not run off trail. Being leaf on season, I gave myself ample trail options, so the controls themselves were not terribly hard. Getting a sense of the woods as I'll be heading that way next. Had the course loaded up in ORange and worked well.

S-1 - User error - started the watch at the gate, got part way through the leg and it appeared that the course had not 'started', so I hit a few buttons and officially started it, so the first split is actually where I started the 'course' but upon downloading it appears the track and clock started properly at the real start. So all the splits are off by one. Straightforward control, but the ferns have really filled in decreasing visibility of footing. Also a new bike trail in the process of construction - will need to revisit this section in the fall.

2 - Drifted slightly south of circle, saw trail, turned up into reeentrant.

3 - mostly nice open woods, but a little zig zagging to avoid the densest fern undergrowth - didn't impair running speed or forward visibility, but didn't want to trip on unseen junk underfoot.

4 - opted to cut N through marsh to take the trail option. Because I could.

5 - Through the marsh but popped out on trail slightly L of where I wanted and started in the wrong direction before correcting and picking up the northbound uphill trail. Had to manually punch this one in thick blueberry - watch got within 25m, but refused to get under the 15m perimeter - I was on the knoll, so punched manually and moved on.

6 - mostly trail run, didn't want to fight the undergrowth in the powerline so did a little superflous running on Coop Sawmill Rd to powerline road - retrospect should have just punched through. Nice open little reentrant though...

7 - Opted to attack directly from trail junction rather than take trail up - slowed by low blueberry, but otherwise fine.

8 - Definitely more trails in here than I currently have on map, so being careful to match trails to terrain., but mostly trail run. Didn't want to cross bridge on the old iron supports, so crossed stream and came back to bridge from the other side.

9 - Long trail run on the smaller, southern trail, checking out the exceptionally nice open woods and rock features. Open enough in here to warrant mid-summer mapping. But on a drier day...

10 - Mostly going through the woods, but avoiding the dampest part of marsh in reentrant. Slow up the hill on bearing, but hit the trail on the north part of circle.

11 - briefly on trail, then up broad spur to wall

12 - mostly trails, had to back track slightly - and seemed a bit further from where the trail entered the woods, but I haven't carefully mapped the powerline veg boundary, so that my have thrown off where I thought I left trail.

13 - took the trails until the last 100m - there is a lot of rock in this area, but I knew the boulder currently on the map was a big ass boulder, so pretty easy to pick out.

14 - uphill to trail, the trails all the way. I intentionally set the last couple controls to offer trail options at the expense of extra distance in case I wasn't 'feeling it', and with the wet woods, I wasn't... so trails it was.

15 - Again took the longer trail option, but opted to cut through the woods at the end of the leg, but cut too hard L and wound up on broad spur and had to correct R to get over to the hill top.

F - And out...

If anyone wants to run this, I can provide the PDF and XML course file (ORange or UsynligO). Caveat: The map is a work in progress - some areas fairly complete fieldchecking, some partially done, others absolutely no real field work yet.

Thursday Jun 4 #

5 AM

Note
rhr:36 slept:7.0 weight:172.6lbs

7 AM

Run - Mixed 40:53 intensity: (20 @0) + (27 @1) + (2:18 @2) + (11:47 @3) + (25:27 @4) + (34 @5) 8.25 km (4:57 / km) +40m 4:50 / km
ahr:139 max:156 weight:169.6lbs shoes: Bondi 5 2018

Morning run to lake before it gets too warm. Brisk steady pace out, felt good. Did ladder intervals/strides on way back, variable recovery. 2x60m, 2x80m, 2x100m, 2x80m, 2x60m. Outbound was 2.5 minutes faster at a lower average HR. I guess the recovery pace really brings down the overall.

Wednesday Jun 3 #

6 AM

Note
rhr:43 slept:7.5 weight:170.6lbs

7 AM

Walking 1:20:10 intensity: (1:00:00 @0) + (20:10 @1) 6.65 km (12:04 / km) +54m 11:36 / km
shoes: Speed Cross Varios 2015

Morning walk to lake w/ El. Back via Shafran. Getting steamy out... HRM not running, split betwenn 0&1 manually.
4 PM

Walking 31:22 intensity: (14:33 @0) + (16:49 @1) 2.47 km (12:43 / km) +74m 11:04 / km
ahr:92 max:104 shoes: Speed Cross Varios 2015

Afternoon walk with family @ Raven's Croft

Tuesday Jun 2 #

5 AM

Note
rhr:36 slept:6.0 weight:174lbs

6 PM

Run - Trail hills (Tornado Hills) 51:04 intensity: (13 @0) + (2 @1) + (14 @2) + (20:32 @3) + (29:35 @4) + (28 @5) 5.31 km (9:37 / km) +562m 6:17 / km
ahr:139 max:163 weight:171.6lbs shoes: 285 TrailRoc 2019

Howie's Tornado Hills. 101 reps, getting progressively longer. Total climb completely bogus as each hill was probably 10m by the end. I'll try and get a better estimate with contour data.. 40.7m by gps, 562m by adding contours (averaging every 10 reps). Order of magnitude difference...


Yeah, 101 of these ain't no 40 meters...



Monday Jun 1 #

5 AM

Note
rhr:40 slept:7.0 weight:174.2lbs

6 AM

Fieldwork 3:15:09 intensity: (2:48:24 @0) + (17:14 @1) + (7:13 @2) + (1:51 @3) + (27 @4) 7.58 km (25:44 / km) +198m 22:46 / km
ahr:80 max:149 weight:173lbs shoes: SpeedCross4 2020

Finished up the final main block at JB Williams. Probably some minor tweaking but mostly done.

Sunday May 31 #

6 AM

Note
rhr:44 slept:3.25 weight:173.8lbs

Slept lousy...
7 AM

Fieldwork 3:21:48 intensity: (3:06:32 @0) + (11:24 @1) + (3:19 @2) + (33 @3) 5.81 km (34:45 / km) +68m 32:49 / km
ahr:77 max:137 weight:173.2lbs shoes: SpeedCross4 2020

Along the marsh, thick and buggy.


Saturday May 30 #

6 AM

Note
rhr:39 slept:7.5 weight:172.8lbs

9 AM

Bike - Road 26:22 intensity: (44 @0) + (3:17 @1) + (6:14 @2) + (13:27 @3) + (2:40 @4) 12.07 km (2:11 / km) +72m 2:07 / km
ahr:123 max:144 shoes: Warbird

Just a spirited roll to the far end of the dirt road behind the lake. Lots of folks out on the dirt road today. Stuff to do, so kept it short. Hopefully do some O-type stuff tomorrow after mapping...

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Training Targets

Jun 1–7 (7d)
Finish JBW
RHR (-6)
WT (-1.0)
LD
FIT (-0.3)
Total [4-5]1:15:00
actual:1:18:20104%
projected:1:49:40146%
Total [2-5]4:00:00
actual:3:04:4276%
projected:4:18:35107%
Total 7:00:00
actual:8:03:15115%
projected:11:16:33161%

Jan 1 – Dec 31 (366d)
Fitness thru April 16 +3.2
Total 366:00:00
actual:212:42:1658%
projected:495:51:32135%

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