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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 30 days ending Sep 30, 2016:

activity # timemileskm+mload
  Orienteering10 7:53:36 29.79(15:54) 47.94(9:53) 110012 /92c13%254.1
  Run - Trail4 3:41:38 19.96(11:06) 32.12(6:54) 44284.0
  Run - Road7 2:44:09 19.01(8:38) 30.59(5:22) 52664.3
  Walking1 1:38:45 5.44(18:09) 8.76(11:17) 1562.5
  Total21 15:58:08 74.2(12:55) 119.41(8:01) 222412 /92c13%404.9
  [1-5]21 14:30:36
averages - rhr:38 weight:80.1kg

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Thursday Sep 29, 2016 #

4 AM

Run - Road 23:35 intensity: (5 @0) + (20 @1) + (6:27 @2) + (14:02 @3) + (2:41 @4) 2.67 mi (8:50 / mi) +94m 7:58 / mi
ahr:119 max:144 rhr:38 weight:80.2kg shoes: Conquest 2014

Been feeling crappy since NH. But time to hit the road again. A bit lightheaded to start, almost bailed at a half mile, but felt somewhat better as run progressed.

Sunday Sep 25, 2016 #

9 AM

Orienteering race 22:04 intensity: (35 @2) + (40 @3) + (2:14 @4) + (18:35 @5) 2.35 mi (9:23 / mi) +41m 8:55 / mi
ahr:154 max:170 weight:80.7kg shoes: 212 X-Talon 2012

Oi... Right out of the start, knowing most everyone was going W toward cemetary, I aligned my map, acknowledged to myself that GreenX was going a different way and took off to the N, getting three buildings down by 14 at a fast clip before realizing the error and doubling back

2nd control went low on road and up stairs, quick glance to description 'part of' column, 2nd row, outside corner, went through green and low, no flag. Reread description, first row was start triangle, not control 1, therefore I wanted row 3, inside corner. Up there... %/&@$!!

Settled down for a bit, but definitely shaken... Punched 11 and headed for 12, glance at map as I rounded the corner and my eyes focused on 14 and there I went. Code didn't match, realized it was 14 and I hadn't gone to 13, off to 13 and back to 14, still not going to 12... crap..

Couple minor bobbles on second loop, but finished strong, then found the MSP.. 2nd DNF for the weekend. Still, had fun...

Sprint - Green X - Splits

Saturday Sep 24, 2016 #

11 AM

Orienteering race 1:41:02 intensity: (1:04 @0) + (8:50 @1) + (23:58 @2) + (32:57 @3) + (29:18 @4) + (4:55 @5) 5.25 mi (19:15 / mi) +241m 16:51 / mi
ahr:123 max:175 rhr:32 shoes: 340 ORoc 2010

Apparently my punch didn't register at the Go control, bottomed it out, that's for certain, but with crowd/announcer noise, I never heard a beep. Dang...

Long - Green X - Splits

Friday Sep 23, 2016 #

Event: North American Orienteering Championships 2016
 
2 PM

Orienteering race 40:53 intensity: (27 @1) + (47 @2) + (3:26 @3) + (14:57 @4) + (21:16 @5) 2.79 mi (14:39 / mi) +120m 12:56 / mi
ahr:146 max:166 rhr:38 shoes: 340 ORoc 2011

Not a bad race, nailed the barbed wire enroute to #2, a few cumulative bobbles, but just not fast in the soft footing.. Well back...

Middle - Green X - Splits

Wednesday Sep 21, 2016 #

5 AM

Note
weight:80.5kg

Monday Sep 19, 2016 #

5 AM

Note
weight:80.2kg

5 PM

Run - Road 21:31 intensity: (12 @1) + (11 @2) + (5:03 @3) + (12:31 @4) + (3:34 @5) 2.81 mi (7:39 / mi) +57m 7:12 / mi
ahr:139 max:162 shoes: Conquest 2014

Sunday Sep 18, 2016 #

10 AM

Orienteering race (GreenX Day 2) 59:08 intensity: (14 @0) + (3 @1) + (4 @2) + (4:37 @3) + (16:15 @4) + (37:55 @5) 4.12 mi (14:21 / mi) +262m 11:59 / mi
ahr:150 max:171 spiked:12/13c rhr:39 weight:78.5kg shoes: 340 ORoc 2011

Leg comments in the splits... One fastest split, one 2nd fastest. Certainly improvement over yesterday.... Though I hammered the finish chute and still doesn't seem that fast. Wonder if the boxes were out of sync?

13th of 53 on GreenX. 6th place M50+ among US eligible for the weekend. And podium was in reach without the navigation fiascos, particularly yesterdays. Here's hoping for focus next weekend...

http://www.vmeyer.net/gadget/cgi-bin/reitti.cgi?ac...
C • last control 1

Sunday - Green X - Splits

Saturday Sep 17, 2016 #

Event: 2016 US Two-Day Classic Championships and Sprint Relay
 
10 AM

Orienteering race 1:13:37 intensity: (1:08 @0) + (2:28 @1) + (5:42 @2) + (13:36 @3) + (28:06 @4) + (22:37 @5) 4.8 mi (15:20 / mi) +254m 13:10 / mi
ahr:138 max:175 13c rhr:38 weight:79.8kg shoes: 340 ORoc 2011

1- slow, hesitant and quite left of line
2 - ok
3 - departed control too far left, down wrong rentrant before correction
4 - again with the left upon leaving control - sloppy map alignment? Wonky compass? And again after crossing trail..
5 - no surprise upon review left again... then trails and clean to finish..
6 - left again, though this time it was mostly my intention to avoid rock/cliffs near control, but perhaps not quite that wide to left
7 - this one about as planned, around hill, but a bit of confusion on trail
8 - my big error - plan was to cross marsh at distinct dot knoll, misread and crossed early - yup, to the left... floundered far too long checking various small rentrant and apparently in the circle twice before relocating on trail.
9 - shaken from 8 - cautious and amazingly enough, straight
10 - considered trail wide, but went straight, crappy slow footing in first half, trail would have been better. Execution of route was fine.
11 - after slow going on 10, I elected to avoid marsh, barberry and stony ground and go wide right. Executed fine, but probably not fastest option.
12 - plan was to skirt upper margin of barberry and drop, executed fine.
13 - saw green hatch on hill, quickly decided trail around. Pulled up and stopped when arena area taped off - out of bounds? Brain too fried to realize the tape was to keep non- runners out of terrain, not runners out of arena... oops.. ran to final control up through finish, though I intentionally did not go through the tent/chute until after the go control.

Felt good the whole run, but a lot of errors early, almost exclusively due to leaving control to left.... Have to figure out why before next weekend. This weekend is obviously shot

http://www.vmeyer.net/gadget/cgi-bin/reitti.cgi?ac...
C • Oh the shame 4
C • Tape 1

Saturday - Green X - Splits

Friday Sep 16, 2016 #

5 AM

Note
rhr:49 weight:81.1kg (rest day)

Nothing this AM, may do an easy moonlight run on rail trail this evening...
8 PM

Run - Trail 1:00:30 intensity: (1:04 @0) + (2:40 @1) + (49:14 @2) + (7:17 @3) + (4 @4) + (11 @5) 5.53 mi (10:56 / mi) +75m 10:30 / mi
ahr:108 max:157 rhr:33 shoes: 285 Roclite C

Thursday Sep 15, 2016 #

4 AM

Run - Road 24:11 intensity: (2 @0) + (22 @1) + (45 @2) + (21:58 @3) + (1:04 @4) 2.82 mi (8:35 / mi) +55m 8:05 / mi
ahr:124 max:136 rhr:33 weight:80.7kg shoes: Conquest 2014

Monday Sep 12, 2016 #

5 PM

Run - Road warm up/down 5:16 intensity: (9 @0) + (7 @1) + (31 @2) + (4:08 @3) + (21 @4) 0.59 mi (8:55 / mi) +31m 7:41 / mi
ahr:121 max:137 shoes: 340 ORoc 2010

Yeah, roads in spikes - on lawns or side of road where not limited by poison ivy or deep weeds.

Run - Trail tempo 19:52 intensity: (12 @0) + (4 @1) + (26 @2) + (6:41 @3) + (30 @4) + (11:59 @5) 2.33 mi (8:32 / mi) +63m 7:52 / mi
ahr:142 max:170 rhr:30 weight:79.7kg shoes: 340 ORoc 2010

Shafran loop, CW. Pushed it hard... I'm definitely a slow twitch person. My heart rate tends to drop slightly when climbing - breathing just as hard, but lower cadence. Once trail levels or trends downhill, my heart rate seems to pick up a bit. Heart rate definitely drops on steeper descents, but likely because common sense limits me from running as fast as I might be able to on technical downhills if for nothing other than self preservation. Cuz crashing sucks..

Not sure what's up with the sudden jump in HR about 1.5km in.. Pretty certain it was high right from the start, though I did pause after the warmup until rate dropped back down to level 1 before starting the trail segment, but ran it hard from the start...
C • Shafran 2

Run - Road warm up/down 10:08 intensity: (1 @2) + (7:03 @3) + (3:04 @4) 1.1 mi (9:13 / mi) +19m 8:45 / mi
ahr:127 max:138 shoes: 340 ORoc 2010

GPS track missing first quarter mile, forgot to restart watch

Sunday Sep 11, 2016 #

9 AM

Orienteering 42:35 intensity: (11 @0) + (6:09 @1) + (7:03 @2) + (22:03 @3) + (6:56 @4) + (13 @5) 2.23 mi (19:06 / mi) +84m 17:06 / mi
ahr:119 max:152 1c weight:79.4kg shoes: 340 ORoc 2010

Whoa... where the hell did I go? Spent a long time on #2, kept coming back to same area. Looking at my track, I may well have been off the map. Then the woods got dark, thunder boomed and the skies opened up. Demoralized enough without needing to flounder blind, I just hopped on the trail and ran it in...

Saturday Sep 10, 2016 #

Event: UNO Camping Weekend
 
12 PM

Orienteering 1:13:49 intensity: (10 @1) + (7:52 @2) + (37:46 @3) + (23:41 @4) + (4:20 @5) **** 3.86 mi (19:07 / mi) +96m 17:45 / mi
ahr:129 max:161 9c shoes: Conquest 2014

Struggled between 2 and 5, lot of footing issues kept my head down at my feet and not watching the terrain. Wandered off line a bit, floundered some, even tossed a 180 in shortly after 5. Then once around the pond the ground cleared up and I found things quite runnable, able to keep my head up and navigate and the rest of the course went quite well. Interested to see what the splits report..

Thursday Sep 8, 2016 #

4 AM

Run - Road 28:20 intensity: (15 @0) + (21 @1) + (1:18 @2) + (13:42 @3) + (9:19 @4) + (3:25 @5) 3.51 mi (8:04 / mi) +123m 7:17 / mi
ahr:132 max:162 rhr:37 weight:80.1kg shoes: Conquest 2014

Nothing special

Wednesday Sep 7, 2016 #

8 PM

Note
rhr:51 (rest day)

After last nights run my Garmin suggested a 46 hour recovery. Huh? Tonight I'm inclined to agree. Legs just don't feel like running and resting heart rate higher than its been so I guess that makes today a rest day.

Tuesday Sep 6, 2016 #

6 PM

Run - Trail (Crandalls) 31:03 intensity: (16 @1) + (2 @2) + (2:05 @3) + (14:49 @4) + (13:51 @5) 3.11 mi (9:59 / mi) +109m 9:00 / mi
ahr:147 max:166 rhr:44 weight:80.8kg shoes: 340 ORoc 2010

Scout night, dusk. Lights beneficial if only to keep my face off the trail. Pushed it about as hard as the body allows...

Monday Sep 5, 2016 #

9 AM

Walking 1:38:45 intensity: (1:21:15 @0) + (12:03 @1) + (3:06 @2) + (2:21 @3) 5.44 mi (18:09 / mi) +156m 16:40 / mi
ahr:77 max:124 rhr:42 shoes: Conquest 2014

Morning perambulations with Ellen.

Sunday Sep 4, 2016 #

8 AM

Run - Trail 1:50:13 intensity: (41 @0) + (6:39 @1) + (15:51 @2) + (1:10:20 @3) + (16:41 @4) + (1 @5) 8.99 mi (12:16 / mi) +196m 11:29 / mi
ahr:121 max:149 rhr:35 weight:79.1kg

Saturday Sep 3, 2016 #

Event: 2016 Corn Maze Champs
 
5 PM

Orienteering race 14:45 intensity: (26 @0) + (2 @1) + (7 @2) + (1:21 @3) + (1:55 @4) + (10:54 @5) 1.44 mi (10:15 / mi) +1m 10:13 / mi
ahr:150 max:170 17c shoes: 212 X-Talon 2012

6 PM

Orienteering race 8:37 intensity: (13 @0) + (6 @1) + (2 @2) + (20 @3) + (3:39 @4) + (4:17 @5) 0.78 mi (11:03 / mi) +1m 11:00 / mi
ahr:146 max:168 12c shoes: 212 X-Talon 2012

8 PM

Orienteering race 37:06 intensity: (2:00 @1) + (9:39 @2) + (14:47 @3) + (10:32 @4) + (8 @5) 2.17 mi (17:06 / mi) +2m 17:04 / mi
ahr:122 max:153 27c rhr:38 shoes: 212 X-Talon 2012


Championship Classic - Splits

Championship Night - Splits

Friday Sep 2, 2016 #

4 AM

Run - Road 26:57 intensity: (22 @0) + (1:56 @1) + (16:24 @2) + (8:15 @3) 2.68 mi (10:03 / mi) +94m 9:04 / mi
ahr:109 max:126 rhr:36 shoes: Conquest 2014

Up the hill and back, nice and easy.

Thursday Sep 1, 2016 #

5 AM

Note
rhr:39 weight:80.4kg

5 PM

Run - Road intervals 24:11 intensity: (11 @0) + (5 @1) + (30 @2) + (8:09 @3) + (12:55 @4) + (2:21 @5) 2.83 mi (8:33 / mi) +54m 8:04 / mi
ahr:136 max:156 shoes: 285 Roclite C

So O season starts Saturday with the Corn Maze Champs. Plan was for short easy stroll to Hare and back. Which turned into 9x160m intervals instead. CMO will be 3 races, all short and fast so need to remember how to over-rev the engine. 11 races over the next 4 weekends.. Bring it...

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