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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Jun 2:

activity # timemileskm+mload
  Exercises (ignore - keys)10 9:44:00
  Run - Dirt4 4:07:03 24.99(9:53) 40.22(6:09) 20765.8
  Run - Mixed2 1:37:01 10.49(9:15) 16.89(5:45) 15929.2
  Core4 1:12:15 1.96(36:51) 3.16(22:54) 37.5
  Walking4 58:19 3.26(17:52) 5.25(11:06) 686.3
  Run - Trail1 50:06 5.02(9:59) 8.08(6:12) 8820.5
  Total20 18:28:44 45.74 73.61 526129.3
  [1-5]11 8:41:23
averages - sleep:7.2 rhr:53 weight:80.2kg

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Sunday Jun 2 #

5 AM

Note
rhr:53 slept:7.3 weight:79.7kg

7 AM

Exercises (ignore - keys) (M2.L8;M3L9-11) 2:05:00 [0]

12 PM

Run - Mixed (Base 49 @ 123) 49:00 intensity: (12 @0) + (16 @1) + (4:44 @2) + (41:47 @3) + (2:01 @4) 8.22 km (5:58 / km) +98m 5:38 / km
ahr:123 max:136 shoes: 2024 Bondi 8

Out by lake, then up the hill to Hare and back. Legs not terribly energetic today, but maintained the effort. Walked most of the hill, but HR stayed up around 130 doing it so any attempt to run the hill would put too high.

Walking warm up/down 2:30 intensity: (20 @1) + (1:53 @2) + (17 @3) 0.25 km (10:12 / km) +6m 9:10 / km
ahr:105 max:121 shoes: 2024 Bondi 8

3 PM

Exercises (ignore - keys) (BB Onions..) 30:00 [0]

6 PM

Core 24:52 [1] 0.7 km (35:31 / km)
ahr:86 max:103

Some mowage, some yankage..
8 PM

Exercises (ignore - keys) 30:00 [0]

Saturday Jun 1 #

5 AM

Note
rhr:51 slept:7.4 weight:80.7kg

Considered headed for Bear Brook, but got an e-News to put out there...

7 AM

Exercises (ignore - keys) 1:10:00 [0]

2 PM

Run - Trail tempo (Threshold 30 @ 146) 50:06 intensity: (14 @1) + (2:50 @2) + (27:45 @3) + (19:16 @4) + (1 @5) 8.08 km (6:12 / km) +88m 5:53 / km
ahr:130 max:149 shoes: MudTalon Speed 2024

Thirty minutes sounded pretty optimistic... and it was... 10 minute warmup on pavement/dirt then into woods for the workout on wide, rolling trail. Only managed to keep it in the zone for about 60% of it. Pretty warm out, but I don't think that was the main culprit. I just can't go consistently hard for that length of time. Probably explains my usual middle of the pack results in orienteering too.

Walking warm up/down 4:26 intensity: (2:15 @1) + (2:11 @2) 0.32 km (14:02 / km) +6m 12:54 / km
ahr:100 max:112 shoes: MudTalon Speed 2024

Core 18:32 intensity: (18:27 @1) + (5 @2) 0.94 km (19:40 / km) +1m 19:32 / km
ahr:93 max:100

Afternoon mowage - back garden area.

Friday May 31 #

5 AM

Note
rhr:52 slept:7.4 weight:80.2kg

6 AM

Exercises (ignore - keys) (ML LotM; M2.L7-8;M3.9-11) 1:25:00 [0]

9 AM

Run - Dirt (Recovery 30 @ 112) 31:56 intensity: (16 @0) + (1:44 @1) + (28:28 @2) + (1:28 @3) 4.89 km (6:32 / km) +27m 6:22 / km
ahr:108 max:119 shoes: 2024 Bondi 8

Easy jaunt, lovely day.

Walking (MakerSpace CT) 27:35 [1] 2.37 km (11:38 / km) +26m 11:02 / km
ahr:87 max:107 shoes: 2024 Bondi 8

Round trip including walking around shop to retrieve print.
11 AM

Core (mowage) 13:56 [1] 0.89 km (15:34 / km) +1m 15:27 / km
ahr:96 max:105 shoes: RocliteG 290v2 2020

Thursday May 30 #

6 AM

Note
rhr:56 slept:7.5 weight:79.8kg

10 AM

Walking (MakerSpace) 11:56 [1] 1.15 km (10:21 / km) +17m 9:37 / km
ahr:87 max:107

East Hartford into Makerspace to check/retrieve Tuesdays print. Nice & clean so started an end panel.

Walking 11:52 [1] 1.17 km (10:10 / km) +14m 9:34 / km
ahr:85 max:98

And back to East Hartford then home via Ratlum Mountain.
3 PM

Run - Mixed (Base 48 @ 123) 48:01 intensity: (19 @1) + (3:43 @2) + (42:09 @3) + (1:50 @4) 8.67 km (5:32 / km) +61m 5:21 / km
ahr:125 max:135 shoes: Rincon 3

To the gate and back, plus about 3 bonus minutes. Effort felt harder than heart rate suggests.

Wednesday May 29 #

6 AM

Note
rhr:54 slept:6.75

7 AM

Exercises (ignore - keys) 49:00 [0]

Run - Dirt warm up/down 4:55 intensity: (13 @0) + (41 @1) + (3:15 @2) + (46 @3) 0.81 km (6:05 / km) +8m 5:47 / km
ahr:106 max:116 shoes: Rincon 3

Noticed watch hadn't started in workout. So stopped and restarted. Probably too much milling about beforehand.

Run - Dirt (Base 49 @ 123) 52:10 intensity: (22:18 @2) + (29:41 @3) + (11 @4) 8.89 km (5:52 / km) +53m 5:42 / km
ahr:118 max:133 shoes: Rincon 3

Workout plus a bit extra at the end.
8 PM

Exercises (ignore - keys) 30:00 [0]

Tuesday May 28 #

4 AM

Note
rhr:54 slept:6.75 weight:80.5kg

Up early to see Anna off.

5 AM

Exercises (ignore - keys) 1:00:00 [0]

8 AM

Run - Dirt long (Base 112 @ 123) 1:52:01 intensity: (12 @0) + (24 @1) + (10:21 @2) + (1:40:57 @3) + (7 @4) 18.05 km (6:12 / km) +73m 6:05 / km
ahr:119 max:131 shoes: 2024 Bondi 8

Long run. Steeles Crossing to Andover Bridge & back, quick stop at truck, then N towards the notch and back for another 32 minutes or so. Foggy to start, sun out towards end. Very humid throughout.

Monday May 27 #

6 AM

Note
rhr:54 slept:7.6 weight:80.2kg

7 AM

Exercises (ignore - keys) (M2.L7-8, M3.9-10) 1:05:00 [0]

9 AM

Run - Dirt (Base 46 @123) 46:01 intensity: (30 @0) + (27 @1) + (9:51 @2) + (35:13 @3) 7.59 km (6:04 / km) +46m 5:53 / km
ahr:116 max:126 shoes: 2024 Bondi 8

Made a point of keeping this mostly below the 123 bpm midpoint target as the new watch suggest I'm deficient in low aerobic activity. IE I need to slower for my base runs. Overcast & humid-city. Rain commenced as folks were finishing up.
3 PM

Core (mowage) 14:55 intensity: (1:58 @0) + (8:30 @1) + (4:04 @2) + (23 @3) 0.62 km (24:06 / km)
ahr:92 max:115

things dried off enough to tidy up some of the mown pathways.
7 PM

Exercises (ignore - keys) 40:00 [0]

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