Training Log: cmorse
In the last 7 days:
activity # time miles km +m load
Exercises (finger) 4 4:08:00
Run - Dirt 3 2:06:02 13.05 (9:40) 21.0 (6:00) 126 41.9
Run - Mixed 2 1:14:02 7.19 (10:18) 11.57 (6:24) 44 21.5
Orienteering 1 37:21 3.48 (10:44) 5.6 (6:40) 41 22 / 22c 100% 24.2
Walking 2 32:42 1.9 (17:12) 3.06 (10:41) 3.3
Total 9 8:38:07 25.62 41.23 211 22 / 22c 100% 91.0
[1-5] 6 4:29:28 averages - sleep:7.1 rhr:56 weight:80.7kg
6 AM
Note rhr:53 slept:7.0 weight:81.4kg
7 AM
Exercises (finger) 35:00 [0 ]
WUx5 L22x15 Jamx15 -
Run - Dirt (DSW Base 43min @ 125) 43:02 intensity: (12 @0) + (14 @1) + (28 @2) + (36:09 @3) + (5:59 @4) 7.26 km (5:56 / km) +45m 5:45 / km ahr:126 max:140 weight:80.2kg shoes: Rincon 3
2 PM
Note
Loves, Willington CT. Here we go...
7 PM
Note
Loves Mifflinville PA 284m, 15.23g, 18.65mpg (vs 17.9 dash)
6 AM
Note rhr:56 slept:8.0 weight:81.1kg (rest day)
Garmin suggesting Recovery Run. So calling this a rest day.
7 AM
Exercises (finger) 1:38:00 [0 ]
WUx20 L21x20 L20x12 L19x20 L18x5 noodlingx20
9 AM
Run - Mixed (DSW Recovery 31min @ 110) 31:02 intensity: (17 @0) + (17 @1) + (20:18 @2) + (10:10 @3) 4.29 km (7:14 / km) +19m 7:04 / km ahr:112 max:121 shoes: Roclite 275 2020
Really hard to "run" at 110bpm. If I took my mind off of focusing on "really slow" my pace & HR would gradually creep. But managed to keep it mostly in range. The range included some lower zone 3 at the upper end, so the graph doesn't really reflect how much I stayed in zone.
Walking warm up/down 2:42 intensity: (1:55 @1) + (47 @2) 0.26 km (10:28 / km) ahr:96 max:108 shoes: Roclite 275 2020
Run officially ended before I got back to house, so just walked the remainder.
6 AM
Note rhr:55 slept:8.5 weight:81.1kg
7 AM
Exercises (finger) 1:20:00 [0 ]
25wu L20x20 L19x10 L18x10 cdx15
10 AM
Run - Mixed (DSW Base 43min @ 125) 43:00 intensity: (6 @1) + (19 @2) + (37:23 @3) + (5:12 @4) 7.28 km (5:55 / km) +25m 5:49 / km ahr:126 max:136 weight:81.1kg shoes: Rincon 3
Out to the lake. HR crept a few times as I kept effort up small inclines.
6 AM
Note rhr:58 slept:6.2 weight:80.6kg
Resting HR has been stubbornly high. But I've also tended to be waking up in the middle of the night and having a hard time falling back to sleep so body battery isn't recovering like I'd like to see. Garmin stress is also a bit high, perhaps subconscious anxiety about Team Trials? I think everything is proceeding well, but I've often had anxiety with looming projects in the past, even when they were well in hand.
9 AM
Run - Dirt (DSW Base 43min) 43:00 intensity: (8 @0) + (7 @1) + (1:01 @2) + (39:48 @3) + (1:56 @4) 7.14 km (6:01 / km) +41m 5:51 / km ahr:125 max:134 weight:79.8kg shoes: Rincon 3
Amigos - 43 minutes, spot on 125bpm.
6 AM
Note rhr:56 slept:6.5 weight:80.3kg
Late night - went up to NH last night to see Dune - Part 2 and dinner with Anna. Got back about midnight. But the cat still wants to be fed at 6am and is quite diligent about getting her point across.
8 AM
Exercises (finger) 35:00 [0 ]
1 PM
Walking 15:00 [1 ] 1.4 km (10:42 / km) ahr:101 max:117 shoes: Roclite 275 2020
Orienteering 37:21 intensity: (6 @2) + (4:15 @3) + (24:03 @4) + (8:57 @5) *** 5.6 km (6:40 / km) +41m 6:26 / km ahr:140 max:158 spiked:22/22c shoes: Roclite 275 2020
Had planned to just jog this course as DSW Base 43 minutes. But I find I just can't bring myself to jog a sprint course.
Walking warm up/down 15:00 [1 ] 1.4 km (10:43 / km) shoes: Roclite 275 2020
6 AM
Note rhr:57 slept:6.5 weight:80.5kg
9 AM
Run - Dirt (DSW Base 40min @ 125) 40:00 intensity: (2 @0) + (12 @1) + (1:32 @2) + (30:50 @3) + (7:24 @4) 6.6 km (6:03 / km) +40m 5:53 / km ahr:126 max:140 shoes: Rincon 3
Easy 4 with Amigos
« Earlier
Mar 22 [0w, 3d]: Y! - 2024 OUSA Junior Nationals Registered - 18th-27th
Mar 30 [1w, 4d]: Y - WCOC Gay City State Park
Apr 5 [2w, 3d]: Y! - Flying Pig XXVI - Total Eclipse of the Pig - 2024 Masters Nationals Registered
Apr 13 [3w, 4d]: Y! - West Point 44th NRE Registered M60+
Apr 20 [4w, 4d]: Y - UNO - Hollis Town Forest
Apr 20 [4w, 4d]: ? - WCOC Huntington State Park
Apr 21 [4w, 5d]: Y! - Long Island Classic NRE Registered
Apr 28 [5w, 5d]: ? - WCOC Pond Mountain
May 11 [7w, 4d]: Y!! - Sprint Storrs - US WOC Team Trials Event Director / Mapper
May 12 [7w, 5d]: Y - 2024 Billygoat most likely
May 18 [8w, 4d]: ? - UNO - Lee Town Forest
May 25 [9w, 4d]: ? - NEOC / UNO Memorial Day Training Weekend
Jun 1 [10w, 4d]:
Chesterfield??
Jun 1 [10w, 4d]: ? - UNO - Bear Brook
Jun 9 [11w, 5d]: ? - NEOC Blue Hills Mass Start and Picnic
Jun 22 [13w, 4d]: Y! - PNWOF 2024 Registered
Jul 13 [16w, 4d]: Y - Pan-American Masters Games
Jul 20 [17w, 4d]:
Lachy Doley - Nashville
PanAm Masters Games before, Great Smoky after...
Aug 2 [19w, 3d]: Y - Canadian Orienteering Festival (including North American Championships)
Aug 2 [19w, 3d]: N - WMOC 2024 Finland wanted to, but work calls - aka NAOC
Sep 1 [23w, 5d]: Y - 2024 Corn Maze Champs as long as no NREs show up..
Sep 7 [24w, 4d]: Y - UNO Camping Weekend - 1 Day NRE
Sep 22 [26w, 5d]: ? - NEOC DCR Great Brook Farm
Sep 28 [27w, 4d]: Y - EMPO - O on the Plat-O
Oct 6 [28w, 5d]: ? - NEOC Fall Series #2: DCR Wells State Park
Oct 7 [28w, 6d]: N - 23rd USA Radio Orienteering Championships (ARDF) / Int'l IARU Rgn 2 Champs unlikely, conflicts with DVOA (Nationals?)
Oct 11 [29w, 3d]: Y!! - 2024 OUSA Nationals
Oct 12 [29w, 4d]: N - UNO - Sheiling Forest Nationals
Oct 20 [30w, 5d]: ? - NEOC Fall Series #3: DCR Boojum Rock
Nov 2 [32w, 4d]: ? - UNO - Harris Center
Nov 10 [33w, 5d]: ? - NEOC Fall Series #4: Bigelow Hollow
Nov 24 [35w, 5d]: Y - UNO - Beaver Brook
Apr 27, 2025 [57w, 5d]: Y - Mendon Ponds Ultra-Long NRE
May 11, 2025 [59w, 5d]: Y - Billygoat 2025
Jun 17, 2050 [1,369w, 3d]: Y - wmoc 2050 M85
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