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Training Log Archive: cmorse

In the 7 days ending Jun 16:

activity # timemileskm+mload
  Exercises (ignore - keys)7 8:30:00
  Run - Trail2 3:14:45 15.55(12:31) 25.02(7:47) 61154.5
  Core6 2:01:48 1.99 3.21 212.2
  Run - Dirt2 1:33:35 8.87(10:33) 14.28(6:33) 8526.6
  Run - Mixed2 49:37 4.82(10:18) 7.76(6:24) 7412.5
  Orienteering1 27:08 1.91(14:11) 3.08(8:49) 9814.8
  Walking1 3:57 0.25(15:54) 0.4(9:53) 40.5
  Total21 16:40:50 33.4 53.75 873121.0
  [1-5]14 8:09:49
averages - sleep:6.9 rhr:53 weight:80.2kg

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Sunday Jun 16 #

7 AM

Note
rhr:56 slept:4.1 weight:79.8kg (rest day)

Slept lousy, rhr up. Easy day on tap.
9 AM

Core (mowage) 15:00 [1]

Down around the spud patch. Anna's flax for fibershed project starting to bloom..
3 PM

Core (blueberries) 19:51 [1] 0.72 km (27:39 / km)
ahr:87 max:96

Mowing around the shrubberies, dealing with entangled bittersweet and then covering half the patch. Other half for the birds..
5 PM

Run - Mixed (Recovery 30@113 61%) 31:06 intensity: (12 @0) + (2:18 @1) + (14:00 @2) + (14:36 @3) 4.53 km (6:52 / km) +39m 6:35 / km
ahr:114 max:132 shoes: Parkclaw 280G 2024

Awful. Slow run, but heart rate kept climbing into mid 120s. Slow to a walk but it would stay there for 3 minutes, then come careening down through the proper zone and descend into the high 80s. So mostly flip flopping between zones on either side of where I needed to be. But the average was close to target, so that might be worth something.

Legs feeling kind of dead. And the FDFs are now out en force.

Saturday Jun 15 #

Exercises (ignore - keys) 1:12:00 [0]

5 AM

Note
rhr:54 slept:7.1 weight:79kg

2 PM

Orienteering 12:51 intensity: (34 @2) + (6:50 @3) + (4:22 @4) + (1:05 @5) 1.53 km (8:23 / km) +51m 7:11 / km
ahr:130 max:156 shoes: MudTalon Speed 2024

Relay w/ JJ. A few bobbles / hesitations. AP only called me for an error on #7, where I definitely got off left, then hit the trail in the wrong spot and spend a bit pondering my exact location rather than reacting quickly. Adjusted my time to match chip time since I started my watch with the 'pre' loop around the finish control before punching the start box.

Orienteering (Course B) 14:17 intensity: (21 @2) + (2:16 @3) + (8:13 @4) + (3:27 @5) 1.55 km (9:14 / km) +47m 8:01 / km
ahr:142 max:160 shoes: MudTalon Speed 2024

Fewer bobbles, but less oomph on the hills - but AP still gives me a pretty decent speed score - again, only one official error, this time on #6 where, in order to avoid the laurel, I ended up on the south side of the circle before spotting flag - only 16s loss. Had to add 8 seconds to this one to get the time to match chip time - this time because Garmin wanted to start me on the recommended workout and I had to cancel that out while on the run before the watch started recording.

Friday Jun 14 #

6 AM

Note
rhr:54 slept:7.1 weight:78.3kg

7 AM

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

8 AM

Run - Dirt (Threshold 3x8@ 146 (42%) 1:01:33 intensity: (7 @0) + (11:54 @1) + (19:41 @2) + (15:07 @3) + (13:12 @4) + (1:32 @5) 8.95 km (6:52 / km) +55m 6:40 / km
ahr:117 max:151 shoes: 2024 Bondi 8

Garmin suggested recovery run today, but with Ratlum on tap for tomorrow, I elected to do Saturdays threshold run today as rail trail more conducive to that workout.

Warmup 10 minutes with Mike, then launched into first interval careful not to go too hard out of the gate. Bit HR was stubborn, staying low for first 2 minutes or so before creeping into the desired 141-150 range.

2 min walking recovery but HR didn't come down low enough until the final 20 seconds or so, then into next interval. Pushing pretty hard but I don't think I ever made it to the zone, HR stubbornly staying around 138 or so.

Another 2 min walk, again virtually none of it in the desired low range. Started the 3rd interval but just decided to bag it after a minute or so. Just not worth pushing it if body unwilling to play along. Walk/jog for a bit, but then mostly walked the final 1.26 miles, electing to save my legs for whatever comes next.

A bit lightheaded towards the end, but I didn't force enough fluids yesterday, so perhaps a tad dehydrated.
8 PM

Exercises (ignore - keys) (noodling aimlessly) 20:00 [0]

Thursday Jun 13 #

5 AM

Note
rhr:52 slept:7.3 weight:80.8kg

6 AM

Exercises (ignore - keys) (Strangers / Door) 2:08:00 [0]

8 AM

Note

I opted to run local rather than at Church St yesterday and missed the commotion. An elderly couple from Tolland were struck crossing Warren Ave to the Rockville Spur at about 9:30am when the Amigos would typically be wrapping up. The woman was killed and the man is in serious condition. Both were Lifestarred to Hartford Hospital.
12 PM

Core (mowage) 8:22 [1] 0.41 km (20:15 / km) +2m 19:43 / km
ahr:80 max:89

Started a bit of mowing down back, then decided it wasn't deep enough to warrant cutting this week, will let it grow out more and keep the fireflies happy (among others). Amazing what a difference in firefly numbers we have in our semi-meadow back yard vs our neighbors manicured and chemically treated yard. Tons vs nearly zilch - and I suspect many of the ones I do see in their yard drift over from our place.
5 PM

Run - Trail hills (Assault) 1:44:44 intensity: (16:32 @1) + (45:44 @2) + (38:00 @3) + (4:28 @4) 9.56 km (10:58 / km) +517m 8:38 / km
ahr:112 max:148 shoes: MudTalon Speed 2024

Joined Cherie for an easy circuit of the Assault course at Soapstone. Walked everything uphill, some of the dowhills and easy running for the rest. Warm out - not hot, but sweating pretty profusely.

Wednesday Jun 12 #

5 AM

Note
rhr:52 slept:7.65 weight:81.4kg (rest day)

7 AM

Exercises (ignore - keys) 2:10:00 [0]

4 PM

Run - Mixed (Rest) 18:31 intensity: (17 @0) + (30 @1) + (3:11 @2) + (14:33 @3) 3.23 km (5:44 / km) +35m 5:27 / km
ahr:119 max:131 shoes: Rincon 3

Garmin said rest, but my training load isn't trending high, so just a wee jaunt down the road at an easy pace to keep the legs loose.

Tuesday Jun 11 #

7 AM

Note
rhr:49 slept:8.45 weight:81.3kg

Slept in a bit this AM.


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8 AM

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

11 AM

Run - Trail long (Long 90 @ 123 95%) 1:30:01 intensity: (5 @0) + (15 @1) + (2:22 @2) + (1:17:31 @3) + (9:48 @4) 15.47 km (5:49 / km) +95m 5:39 / km
ahr:127 max:140 shoes: 2024 Bondi 8

Airline Trail in Putnam/Pomfret for a change of scenery. Rail trail, but much rougher than Church St with plenty of rocks & mud so classifying this as trail rather than dirt. OK run, but pace/hr kept drifting high forcing me to walk a few times.
2 PM

Note

Picked the Kjellstrom Cup up from the trophy shop. Now engraved with 2016, 2018 & 2023 NAOC scoring names. On to Ottawa it goes...
5 PM

Core (mowage) 17:21 [1] 0.93 km (18:42 / km)
ahr:92 max:102

Monday Jun 10 #

6 AM

Note
rhr:51 slept:6.85 weight:80.5kg

7 AM

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

8 AM

Run - Dirt (Recovery 32 @113) 32:02 intensity: (20 @0) + (22 @1) + (19:11 @2) + (12:09 @3) 5.32 km (6:01 / km) +29m 5:52 / km
ahr:114 max:129 shoes: Rincon 3

9 AM

Walking 3:57 intensity: (3:11 @1) + (1 @2) + (45 @3) 0.4 km (9:52 / km) +4m 9:24 / km
ahr:95 max:125

10 AM

Core (wrangling) 40:00 [1]

12 PM

Core (mowage) 21:14 [1] 1.15 km (18:28 / km)
ahr:91 max:105

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