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Training Log Archive: cmorse

In the 7 days ending Jul 30, 2011:

activity # timemileskm+m
  Run - Trail2 1:56:21 10.55(11:02) 16.98(6:51)
  Orienteering1 1:53:24 5.41(20:59) 8.7(13:02) 1305 /10c50%
  Bike - Stationary bent2 36:30 13.88(2:38) 22.33(1:38) 1980
  Heat2 22:00
  Gym - Misc Machines2 11:00
  Exercises (various)1 5:00
  Total5 5:04:15 29.83 48.01 21105 /10c50%
  [1-5]5 4:42:15
averages - sleep:7.6 rhr:44 weight:168lbs

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Saturday Jul 30, 2011 #

11 AM

Orienteering race (US Champs Red 1) 1:53:24 [4] *** 8.7 km (13:02 / km) +130m 12:08 / km
spiked:5/10c shoes: 340 ORoc A

Running trails has made me soft. The soft and often wet ground underfoot was really tough to run for me. Also I haven't run on a 1:15,000 scale map in a long while and my old eyes have a real tough time reading the fine detail. Generally had to come to a complete stop numerous times during a leg to remove glasses and consult map.

Never found trail headed towards #2 but got there without too much time lost. Was a bit low on #3, but hit trail and bounced back pretty quickly. Got off to the R on #4 and wandered down the spur to the N before figuring out that it went on too long- still struggling with scale issues. #6 was pretty straightforward but a slow jog up the hill. Missed #7 a tad low and wound up searching a reentrant a bit further W. #8 was a long, slow leg, couldn't match up stone walls at all (same area Anna failed to find orange #4) and was uncertain of my position once out on dirt road. Even at a complete stop studying the map I wasn't 100% confident. Struck off into the woods at a cautious pace and eventually hit the control without searching, but was a very hesitant, uncertain approach. Straightline but slow to #9, then bailed to road to go around to the last control. No major booms, but terrain speed and ability to read a 15k map contributed to a very slow overall pace and finished well down the list.

Friday Jul 29, 2011 #

6 AM

Note
rhr:43 slept:8.0 weight:169.4lbs (rest day)

Thursday Jul 28, 2011 #

6 AM

Note
rhr:45 slept:8.0 weight:168.4lbs

Wednesday Jul 27, 2011 #

5 AM

Bike - Stationary bent (155w avg) 21:00 12.41 km (1:42 / km) +1110m 1:10 / km
ahr:109 rhr:45 slept:7.5 weight:168.6lbs

Gym - Misc Machines (leg press(7) 15x5) 5:00 [3]

Heat (sauna) 10:00 [0]

6 PM

Exercises (various) warm up/down 5:00 [1]

in lieu of warmup run

Run - Trail race (Bolton #5) 16:21 [4] 3.7 km (4:25 / km) vdot: 43.4
weight:168lbs shoes: old 285 Roclite A

decided not to race it hard tonight with a week of O on tap. Even still, managed to stay in top 10 through the turnaround, then let some folks go by on the way back up. Kind of nice to just cruise at a hard pace without feeling the need to catch anyone or hold anyone off. Will get official time/place later when results post. (16:21, 16th place, 1 pt)

An article & photos from last weeks race came out in the Reminder this week:

Tuesday Jul 26, 2011 #

5 AM

Note
rhr:42 slept:7.5 weight:167.4lbs

6 AM

Bike - Stationary bent 15:30 9.92 km (1:34 / km) +870m 1:05 / km
ahr:122 max:137

Got a late start, so just a short session - 170w avg

Gym - Misc Machines (leg press(7) 20x5) 6:00 [3]

Heat (sauna) 12:00 [0]

Monday Jul 25, 2011 #

5 AM

Note
rhr:45 slept:7.0 weight:167.8lbs (rest day)

Headed to NH this AM for work. Don't plan on getting a run in, so we'll call it a rest day. Not sure how that differs from most other days lately though.

Sunday Jul 24, 2011 #

6 AM

Run - Trail (Bald Mountain Loop) 1:40:00 [3] 8.25 mi (12:07 / mi)
weight:166.4lbs shoes: old 285 Roclite A

Early AM group run - Ginny, Regina, Dave S, Ken, Matt, Norm, Dom & I headed off for an easy sojourn to Bald Mtn and surrounding area. Light showers at the start and very thick humidity. Nice run, but a hellatious number of FHF's today, a few FDF's mixed in the but the big boys were out in force. My back is covered in a nice array of red welts - thankfully they don't hurt or itch, but it ain't pretty...

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