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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Apr 7, 2012:

activity # timemileskm+mload
  Hiking1 4:00:00 10.31(23:16) 16.6(14:27) 60024.0
  Run - Trail2 2:51:38 18.21(9:26) 29.3(5:51) 62051.5
  Orienteering1 57:43 3.85(14:59) 6.2(9:19) 27519 /21c90%34.6
  Run - Road2 43:20 6.21(6:58) 10.0(4:20) 15025.7
  Longsword2 35:003.5
  Total8 9:07:41 38.59 62.1 164519 /21c90%139.3
averages - sleep:7.9 rhr:47

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Saturday Apr 7, 2012 #

6 AM

Note
rhr:47 slept:9.0

9 AM

Orienteering race (Sessions Red-NT) 57:43 [4] 6.2 km (9:19 / km) +275m 7:37 / km
spiked:19/21c shoes: 285 RocLite B

Map with no trails - good practice. Went low & past 19 had to backtrack, went L of line on 21 to attack from clearings above but seemingly more than mapped or maybe openish areas around larger trails misinterpreted for clearings. Otherwise fairly clean but had walk some hills.

Friday Apr 6, 2012 #

6 AM

Note
rhr:46 slept:8.25

8 AM

Hiking (Wolf Den) 4:00:00 [1] 16.6 km (14:27 / km) +600m 12:15 / km
shoes: 285 RocLite B

Hiking merit badge 10miler with the boys. Far too many 'breaks' but otherwise a fine day for the woods. Hit pretty much every trail, a few multiple times. O map in hand, but not really necessary :-)

Thursday Apr 5, 2012 #

4 AM

Note
rhr:46 slept:7.0

5 AM

Run - Trail long (Fenton) 1:27:39 [3] 14.6 km (6:00 / km) +320m 5:25 / km
shoes: 285 RocLite B

Run w/ Ken - one loop of Horsebarn Hill, then down into the woods to the Fenton - short stretch along the Nipmuck, then back up the hill in a different spot - easy sustained pace. Then a bit more wandering on Horsebarn Hill before heading back by 7.

Wednesday Apr 4, 2012 #

5 AM

Note
rhr:46 slept:7.0

7 PM

Note

Didn't get a run in, nor any other loggable exercise but did spend a few hours building raised beds in the garden at work - hauling old transite frames out (decaying and asbestos fibers starting to show) and building new ones from 2x12x8's, and filling/mixing with soil/compost. (12) 8x4 beds done, 8 more to go - hopefully before I leave for GA next week.

Tuesday Apr 3, 2012 #

5 AM

Run - Trail hills (Horsebarn Hill) 1:23:59 [3] 14.7 km (5:43 / km) +300m 5:11 / km
shoes: 285 RocLite B

Horsebarn Hill x5 w/ Ken. Gorgeous morning, pre-dawn evident at 5:30, skipped the campus warmup loop and went straight to HBH, paused for a minute on the 4th hill so Ken could get a photo of the sunrise. Had to run on some concrete sidewalks on the return to avoid some construction - doesn't take much concrete to make my knee complain.
5 PM

Longsword 10:00 [1]

Monday Apr 2, 2012 #

5 AM

Note
rhr:50 slept:7.5 (rest day)

calves a bit tight, rhr up, taking it easy today
5 PM

Longsword 25:00 [1]

Sunday Apr 1, 2012 #

6 AM

Note
rhr:44 slept:8.5

10 AM

Run - Road warm up/down (Eco-Husky 5k) 23:52 [3] 5.0 km (4:46 / km) +80m 4:25 / km
shoes: 285 RocLite B

easy jaunt to get a mental course plan worked out and override the heart meds
11 AM

Run - Road race (Eco Husky 5k) 19:28 [5] 5.0 km (3:54 / km) +70m 3:38 / km
shoes: 285 RocLite B

4th overall, 1st M46+. Tied previous 5k PR, but on a hillier course so in reality (or at least my mind) a new PR. 3 age group winners (of 6 groups) on our EEB team which kind of clinched the team title for us as well. GC's for Willi Pizza, mmmm... ($25 for me plus $50 for team - may even cover some suds to go with the pizza...)

I shaved 10m off the climb so it would calculate VDOT, but 80m was actual climb - felt great on both climbs, passed a few folks on first one and actually moved into 2nd for a bit on the 2nd go round, but conceded 2 spots in the final flat stretch to the finish.

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