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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Jan 19:

activity # timemileskm+mload
  Orienteering1 2:50:48 5.48(31:09) 8.82(19:21) 21916 /17c94%17.4
  Run - Mixed2 2:09:29 12.3(10:32) 19.79(6:33) 9335.5
  Run - Road2 1:13:30 7.75(9:29) 12.48(5:54) 24325.6
  Strength1 40:004.0
  Walking1 20:12 1.21(16:42) 1.95(10:23) 250.2
  Total6 7:13:59 26.74 43.04 58016 /17c94%82.7
  [1-5]6 5:52:48
averages - sleep:6.9 rhr:45 weight:173.4lbs

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MoTuWeThFrSaSu

Sunday Jan 19 #

6 AM

Note
slept:7.0 weight:175lbs

Run - Mixed 1:58:39 intensity: (27 @0) + (1:59 @1) + (1:02:00 @2) + (48:58 @3) + (2:20 @4) + (2:55 @5) 17.77 km (6:41 / km) +83m 6:32 / km
ahr:125 max:175 weight:171.2lbs shoes: 285 TrailRoc 2019

Easy snow run, starting in the dim, running into the clearing daylight. Out the dirt road, then up the trolley trail (Shenipsit Trail) and back. First tracks on back of lake and the Shenipsit Trail (other than the coyote, deer & misc small animals)
9 AM

Strength (Snow dealings) 40:00 [1]

After running blew off the driveway, the cleaned off the cars. And paths to the back door and out to the chicken coop. This is actually two efforts, as I had to come in and recharge the blower battery...
9 PM

Note

Oh well, missed the weekly targets, mostly because I missed Thursday nights Coyote run, which would have certainly given me at least a half hour of higher intensity workout.

Saturday Jan 18 #

5 AM

Note
rhr:45 slept:7.0 weight:174.6lbs

8 AM

Run - Mixed warm up/down 10:50 intensity: (34 @0) + (8 @1) + (1:02 @2) + (5:24 @3) + (3:42 @4) 2.02 km (5:21 / km) +10m 5:13 / km
ahr:131 max:153 shoes: Bondi 5 2018

warmup, a few trails tossed in for good measure

Run - Road race 21:19 intensity: (6 @0) + (4 @1) + (10 @2) + (1:16 @3) + (15:21 @4) + (4:22 @5) 5.03 km (4:14 / km) +26m 4:08 / km
ahr:146 max:166 weight:171.6lbs shoes: Bondi 5 2018

15F, overcast, clear roads. Pushing about as hard as possible, but HR stayed mostly level 4. Never really felt strong, but the time is edging slowly back toward 21 minutes. I wonder if we'll ever see sub 20 again?

14 of 98, 2nd M50-59 again but moved up a spot into 4th at the halfway point in the points series. 5 weeks down, 5 weeks to go, though I'll be missing the 10k on 2/8. Scouting a new race course route with Emma & company.

At least the points calculations make some sense in this one...

Run - Road warm up/down 2:58 intensity: (21 @2) + (1:28 @3) + (26 @4) + (43 @5) 0.38 km (7:52 / km) +20m 6:13 / km
ahr:138 max:164 shoes: Bondi 5 2018

Slow jog back to the truck. Uphill, the HR values seem unreasonably high for the effort involved.

Friday Jan 17 #

5 AM

Note
rhr:48 slept:7.0 weight:172.4lbs

7 PM

Note

Yeah, yeah, another zero...


But in other news, apparently I'm the NEOC M-Green Club Champion...

Thursday Jan 16 #

5 AM

Note
rhr:53 slept:6.5 weight:172.2lbs

6 PM

Note

Missed the Thursday night Coyote Run this week. Looks like a zero... bummer..

Wednesday Jan 15 #

5 AM

Note
rhr:46 slept:7.0 weight:173.2lbs

Just working in AM. Then headed to Huntington.
11 AM

Orienteering (WS #2 - Huntington Red) 2:50:48 intensity: (1:01:52 @0) + (1:09:29 @1) + (22:44 @2) + (14:31 @3) + (1:33 @4) + (39 @5) *** 8.82 km (19:21 / km) +219m 17:13 / km
ahr:98 max:164 spiked:16/17c weight:173lbs shoes: 280 ORoc 2017

Gorgeous day, sunny, high 40s. Had tossed out the option on the Strider group if anyone wanted to join me for some easy O / mini clinic on map reading and navigation. Picked up Michael L. in East Hartford and headed west. Bill Duncan just heading out when we arrived and caught up with Lynn around #4. Did #1-#1 ordering, not sure if I got all the splits. Basically three hours doing intro to map and basic concepts. Jogging here and there but mostly just walking so Michael could absorb and figure it all out. Good nav all the way around, took some routes I might not have done if solo just for the teaching value. Michael chose routes and lead most of the way from 11-Fin and said he felt a lot more confident at the end.




A few other folks chimed in that they were interested but couldnt do a weekday, so perhaps I'll do trail runner clinics for the rest of the series too.


RouteGadget

Tuesday Jan 14 #

5 AM

Note
rhr:39 slept:6.0 weight:176.4lbs

6 PM

Run - Road hills 49:13 intensity: (10 @0) + (10:26 @1) + (25:48 @2) + (11:46 @3) + (1:03 @4) 7.07 km (6:58 / km) +197m 6:07 / km
ahr:116 max:148 weight:174.6lbs shoes: Bondi 5 2018

Happy Hills. In the Dark (naturally). A brief rain shower at the start, then just dampish. Easy jaunt with Julie, Dave & JHen. Nothing special, got it done..


Monday Jan 13 #

5 AM

Note
rhr:40 slept:7.5 weight:173.6lbs

6 AM

Walking 20:12 intensity: (18:02 @0) + (2:10 @1) 1.95 km (10:23 / km) +25m 9:45 / km
ahr:84 max:102

Brisk walk to the greenhouses the long way around to get the blood flowing this AM.

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