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Training Log Archive: cmorse

In the 9 days ending Sep 10, 2020:

activity # timemileskm+mload
  Run - Dirt4 3:46:31 23.78(9:32) 38.27(5:55) 28250.7
  Orienteering2 3:39:09 19.57(11:12) 31.49(6:58) 41631 /33c93%81.2
  Walking3 1:40:15 5.48(18:18) 8.82(11:22) 455.2
  Hiking2 22:41 1.01(22:30) 1.62(13:59) 924.0
  Core1 3:22 1000.3
  Total10 9:31:58 49.83 80.2 93431 /33c93%141.4
  [1-5]10 8:12:46
averages - sleep:7.5 rhr:45 weight:79kg

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Thursday Sep 10, 2020 #

6 AM

Walking 51:20 intensity: (47:28 @0) + (3:10 @1) + (42 @2) 4.69 km (10:57 / km) +28m 10:38 / km
ahr:83 max:119 shoes: 2020 Wildcross

Just a morning walk to the end of the dirt road and back. Very humid, lightly raining toward the end.

Wednesday Sep 9, 2020 #

7 AM

Note
rhr:45 slept:9.0 weight:79.5kg

8 AM

Core 3:22 [1] +100m
ahr:54 max:57 shoes: 285 TrailRoc 2019

Run - Dirt 55:18 intensity: (2:48 @0) + (4:33 @1) + (45:58 @2) + (1:51 @3) + (8 @4) 8.61 km (6:25 / km) +66m 6:11 / km
ahr:113 max:147 weight:77.9kg shoes: 285 TrailRoc 2019

Legs lethargic & heavy this AM...

Walking 11:11 intensity: (11:01 @0) + (10 @1) 1.12 km (9:57 / km)
ahr:82 max:92 shoes: 285 TrailRoc 2019

Just walked the last bit...

Tuesday Sep 8, 2020 #

6 AM

Note
rhr:53 slept:7.5

6 PM

Walking 37:44 intensity: (2:19 @0) + (24:00 @1) + (11:25 @2) 3.01 km (12:33 / km) +16m 12:13 / km
ahr:102 max:115 shoes: 2020 Wildcross

After dinner walk into the dim...

Monday Sep 7, 2020 #

6 AM

Note
rhr:49 slept:8.5 weight:78.8kg

8 AM

Run - Dirt 54:16 intensity: (17 @0) + (30 @1) + (39:26 @2) + (12:56 @3) + (1:07 @4) 9.69 km (5:36 / km) +52m 5:27 / km
ahr:119 max:140 weight:78kg shoes: 2020 Wildcross

Easy 6 w/Amigos. 2x800m pickup on way back plus a 1x400m to finish. Crowded this AM.

Sunday Sep 6, 2020 #

5 AM

Note
rhr:44 slept:6.0 weight:80.2kg

9 AM

Orienteering race (Wanderings 3hr foot) 2:56:16 intensity: (54 @0) + (2:04 @1) + (30:50 @2) + (1:52:39 @3) + (29:49 @4) ** 26.96 km (6:32 / km) +257m 6:14 / km
ahr:129 max:149 spiked:20/21c weight:77.7kg shoes: SpeedCross4 2020

Been a while since I ran for 3 hours, longer still since I did so on roads. I may regret my life choices come morning...

Mostly sunny, 70s. Really not bad, but still perspiring more than I could readily replenish. Prehydrated plus a bottle each at 1 & 2 hours in respectively.

Good run, fairly steady pace, one minor error where I missed by one intersection mostly because I cut across a park and exited via gate slightly further east than I thought. Only other issue was control #73 which appears accessible from either side of the lake, but in fact is not accessible from the west due to locked gate/private property. There is a black spot on the map, but no way indicative as an uncrossable fence. Should have been marked in overprint. This caused a pointless dogleg with about 25 minutes to go and forced me to settle for a less optimal return leg - probably lost 120pts on that. Oh well. Settled for 920 points. Was shooting for 1000 or so.

One 4.5hr combo guy heading out when I did & Jon/Tori heading out when I got back.

32-52-61-21-22-23-26-25-24-53-33-81-63-44-35-43-93-55-74-84-73-41

Saturday Sep 5, 2020 #

6 AM

Note
rhr:44 slept:7.53 weight:78.7kg

Friday Sep 4, 2020 #

7 AM

Note
slept:7.5 weight:80.6kg

9 AM

Orienteering (Prospect Hill Green) 42:53 intensity: (32 @0) + (4 @1) + (2:46 @2) + (8:31 @3) + (26:53 @4) + (4:07 @5) *** 4.53 km (9:28 / km) +159m 8:03 / km
ahr:142 max:167 spiked:11/12c weight:79.2kg shoes: 280 ORoc 2017

Comments in splits
3 PM

Hiking 11:09 intensity: (1:04 @0) + (1:37 @1) + (55 @2) + (3:19 @3) + (4:14 @4) 0.84 km (13:15 / km) +92m 8:34 / km
ahr:125 max:147 shoes: 2020 Wildcross

Assisting JJ with the launch from Talcott Mountain.
5 PM

Hiking 11:32 intensity: (10:51 @0) + (39 @1) + (2 @2) 0.78 km (14:45 / km)
ahr:86 max:110 shoes: 2020 Wildcross

And back down the hill to relocate cars to the landing zone.

Green - Splits

Thursday Sep 3, 2020 #

5 AM

Note
rhr:31 slept:6.25 weight:79.8kg


  • OUSA - Senior Team Uniform Video - FB
  • OUSA - World Cup 2021 Back on Track - FB/TW
  • Shoes - Picked up a pair of Salomon WildCross at REI, we will see how they compare to the Speedcross 4, which although a bit bulky, fit nice and comfortable
  • Shoes - gonna need some new O-Rocs soon, but hoping to find a decent price - prefer the newer ones as they have the built-in gaiter attachments (already have the gaiters) and the V2 do not for some reason.
6 AM

Run - Dirt 45:11 intensity: (13 @0) + (1:00 @1) + (43:26 @2) + (32 @3) 7.51 km (6:01 / km) +44m 5:51 / km
ahr:116 max:129 shoes: 285 TrailRoc 2019

Easy 45min from Church St. Uncomfortably humid out, low 70s. But sunrise was nice. But clouded back up pretty quick.

Wednesday Sep 2, 2020 #

6 AM

Note
rhr:46 slept:8.0 weight:79.2kg

8 AM

Run - Dirt 1:11:46 intensity: (1:45 @0) + (42 @1) + (59:12 @2) + (3:06 @3) + (1:24 @4) + (5:37 @5) 12.46 km (5:46 / km) +120m 5:30 / km
ahr:120 max:164 weight:77.8kg shoes: SpeedCross4 2020

65f, showers. Decent turnout to run in the rain. Amigos aren't a fair weather group, thats for sure. Steady pace out past the 3.75 mark, then back. Picked it up for a fast final mile at Jim's suggestion. 6:38/mi for that segment, felt good...

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