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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Jul 26, 2020:

activity # timemileskm+mload
  Run - Trail2 2:21:28 10.98(12:53) 17.66(8:01) 30341.9
  Walking3 1:57:15 6.58(17:49) 10.59(11:04) 1343.7
  Run - Dirt2 1:46:15 12.43(8:33) 20.01(5:19) 21939.0
  Run - Mixed1 1:06:56 7.59(8:49) 12.21(5:29) 19819.8
  Total7 7:11:54 37.58(11:30) 60.48(7:08) 854104.4
  [1-5]7 5:40:05
averages - sleep:6.3 rhr:41 weight:78.9kg

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MoTuWeThFrSaSu

Sunday Jul 26, 2020 #

5 AM

Note
rhr:49 slept:4.5 weight:79.9kg

7 AM

Run - Trail long (Nipmuck) 2:04:48 intensity: (7:54 @0) + (13:42 @1) + (1:02:11 @2) + (32:57 @3) + (3:46 @4) + (4:18 @5) 14.46 km (8:38 / km) +218m 8:02 / km
ahr:117 max:172 weight:76.5kg shoes: 285 TrailRoc 2019

A couple hours along the Fenton w/ Ken & Rocky, Marc & Nan. Easy pace, stopped a few times to water the dog, waded across the river and up to Codfish Falls - a neat little ravine I'd heard about but never visited - not a lot of water flow right now, but enough that folks submerged in a pool. Water was actually nicer in the Fenton proper. Back across the Fenton and then up the back of Horsebarn Hill. I still needed a few minutes of high intensity to wrap the week, so once out of the forest I pushed it hard up and over Horsebarn to jack the HR for a few minutes. Hot in the sun, but I knew it would only be 5 minutes or so, then back to cold beverages at the truck. Glad I got out. Maybe a dozen FDF's on the hat - never noticed any buzzing my head, but noted a few attacking the middle of my back while running. Maybe run with empty vest as 'armor'?



And then, since I hadn't been to UConn since I retired, I snuck over to the greenhouses and let myself in for a wander. Chatted w/ Montse for a bit and left my key. If they haven't called me in a panic for 4 months now, I don't need to hold onto a key - they're good.

Plants looked healthy, but obvious no rearranging or updating to the overall composition - almost every plant was right where it was when I left. Which is ok I guess - its closed to the public and staff are just in maintenance mode - keep it alive. New manager probably still getting acquainted with all the plants.
6 PM

Walking 46:36 intensity: (32:40 @0) + (13:56 @1) 4.03 km (11:33 / km) +76m 10:34 / km
ahr:87 max:100 shoes: Speed Cross Varios 2015

Evening walk w/ Hayden. No socks, bad idea with shoes this old - padding is gone in the heel, a bit of achilles chafe...

Saturday Jul 25, 2020 #

6 AM

Note
rhr:41 slept:7.5 weight:79.4kg

8 AM

Walking 1:06:44 intensity: (47:46 @0) + (17:41 @1) + (1:09 @2) + (8 @3) 6.17 km (10:49 / km) +54m 10:22 / km
ahr:88 max:127 shoes: Bondi 5 2018

Morning walk to the lake w/ Hayden.

Friday Jul 24, 2020 #

6 AM

Note
rhr:40 slept:6.0 weight:79.5kg

C • This link 3
8 AM

Run - Dirt tempo 24:25 intensity: (14 @0) + (34 @1) + (1:31 @2) + (4:24 @3) + (17:40 @4) + (2 @5) 5.03 km (4:51 / km) +101m 4:24 / km
ahr:139 max:154 shoes: SpeedCross4 2020

No amigos present at 8am, so took off solo. At first decided I wanted to shoot for 8 miles at around an 8min pace. After a couple of km of sub-8, I decided I'd push a bit harder and see what I could do for 5km - slightly uphill. Felt pretty good.

Run - Dirt warm up/down 5:41 intensity: (4:47 @3) + (50 @4) + (4 @5) 0.96 km (5:55 / km) +32m 5:04 / km
ahr:132 max:165 shoes: SpeedCross4 2020

And then eased off and jogged the rest of the way up to the 3.75 mile marker as recovery.

Run - Dirt race 22:10 intensity: (24 @0) + (25 @1) + (5 @2) + (52 @3) + (18:39 @4) + (1:45 @5) 5.01 km (4:26 / km) +13m 4:22 / km
ahr:148 max:184 shoes: SpeedCross4 2020

And then another 5km - slightly downhill this time, to see how much more I could shave off. 22 minutes is probably my fastest 5km time in the past few years, though I really haven't run the distance much of late.. But sub-20 is probably no longer a possibility. Marking this as a race to get a VDOT generated and to compare times

Run - Dirt warm up/down 5:45 intensity: (36 @2) + (5:09 @3) 1.0 km (5:45 / km) +17m 5:18 / km
ahr:126 max:130 shoes: SpeedCross4 2020

And then a slow jog back to the parking lot. Watch didn't start right up so gps track isn't accurate - so I prorated my time accordingly for the 1km.

Thursday Jul 23, 2020 #

5 AM

Note
rhr:39 slept:7.0 weight:80.5kg

6 AM

Run - Mixed 1:06:56 intensity: (26 @0) + (30 @1) + (10:22 @2) + (52:33 @3) + (2:55 @4) + (10 @5) 12.21 km (5:29 / km) +198m 5:04 / km
ahr:128 max:175 weight:77.7kg shoes: Bondi 5 2018

Garmin site down - hasn't downloaded yet - so a temp entry. Just a run from home - plenty humid sweating a lot. Saw Bruce out on a ride.
{edit} apparently Garmin hit with Ransomware attack, site may be down for a while...

Wednesday Jul 22, 2020 #

5 AM

Note
rhr:42 slept:7.0 weight:79.9kg

6 AM

Run - Trail race 16:40 intensity: (1:13 @3) + (9:07 @4) + (6:20 @5) 3.2 km (5:12 / km) +85m 4:36 / km
ahr:153 max:174 weight:79kg shoes: 280 ORoc 2017

68F, rain. Trying to beat the rain, but it got there first. No problem - lose the glasses, lose the shirt and run light. No warmup - just run. Felt pretty nice actually - cool rain beats sweating like a fiend. Slowed up slightly by two dogs on course - one on leash, the other not. Seemed friendly enough but hard to keep from tripping over dog that obviously liked to chase. And just like that, done...

Tuesday Jul 21, 2020 #

Event: RESCHEDULED North American Orienteering Championship
 
6 AM

Note
rhr:37 slept:6.5 weight:79.4kg

Monday Jul 20, 2020 #

4 AM

Note
rhr:37 slept:5.25

Too hot to sleep - up early hoping skies would be clear enough to go comet hunting, but overcast. Maybe tonight...
C • NEOWISE 6
8 AM

Run - Dirt 48:14 intensity: (36 @0) + (4:36 @1) + (38:27 @2) + (3:54 @3) + (19 @4) + (22 @5) 8.01 km (6:01 / km) +56m 5:49 / km
ahr:114 max:164 weight:77.5kg shoes: SpeedCross4 2020

Soupy conditions - just did 5 slow miles as there didn't seem any point to pushing for more..

Walking warm up/down 3:55 intensity: (1:49 @0) + (1:39 @1) + (7 @2) + (20 @3) 0.39 km (10:01 / km) +4m 9:29 / km
ahr:96 max:127 shoes: SpeedCross4 2020

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