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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 30 days ending Nov 30, 2017:

activity # timemileskm+mload
  Run - Trail4 4:44:49 24.22(11:46) 38.98(7:18) 739129.6
  Orienteering1 3:06:52 10.46(17:52) 16.83(11:06) 51622 /24c91%79.6
  Fieldwork1 2:06:43 3.62(35:00) 5.83(21:45) 15211.5
  Walking1 1:59:55 6.09(19:41) 9.8(12:14) 1313.1
  Hiking1 1:40:02 3.57(28:01) 5.74(17:25) 11712.3
  Run - Mixed1 1:02:15 5.0(12:27) 8.05(7:44) 18424.5
  Run - Road1 18:23 1.97(9:20) 3.17(5:48) 466.3
  Total9 14:58:59 54.93(16:22) 88.4(10:10) 176622 /24c91%276.9
  [1-5]9 12:57:59
averages - rhr:41 weight:79.7kg

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Thursday Nov 30, 2017 #

5 AM

Note
rhr:49 weight:80.7kg

Wednesday Nov 29, 2017 #

5 AM

Note
rhr:43 weight:80.7kg

Monday Nov 27, 2017 #

5 AM

Note
rhr:41 weight:80.6kg

Back to work today, but first a quick trip to Maine....

Sunday Nov 26, 2017 #

8 AM

Note
rhr:44 weight:79.9kg

Saturday Nov 25, 2017 #

6 AM

Note
rhr:37 weight:80.3kg

8 AM

Fieldwork 2:06:43 intensity: (34:52 @0) + (1:14:46 @1) + (10:45 @2) + (6:20 @3) 3.62 mi (35:00 / mi) +152m 30:58 / mi
ahr:86 max:127 shoes: Speed Cross Varios 2015

No running for a bit, so decided to get in the woods for some mapping. I have it in mind to make a map that is actually readable on the run by mere mortals (at 1:15000 & 5m contours). This means much more contour generalization and a higher point feature threshold than has been the trend for New England mapping of late. I want to run in the woods, not spend time deciphering a map at a standstill like the last few controls at the traverse last week. First test pretty good. I'll detail my methodology in a separate note.
12 PM

Note

Mapping notes: (mostly for my own reference)

Its all an experiment on my part, may never see the light of day for anything other than training runs.

Lidar data from 2010 NRCS archive. Processed using some LASTools modules and perl scripts under linux. Resulting in a dxf of 1m contours. Rather than importing and trying to smooth/clean the all the noise (or worse, including all the little wiggles like some recent maps), I brought it into OOM as a template and drafted all 5m contours by hand trying to interpret features that would actually be visible on the ground and smoothing out by hand all the little wiggles which are more likely noise than anything useful.

The result is a file that has smooth, generalized contours with appropriately spaced bezier handles for adjusting in the field. Attempting to clean noisy contours in the field was a waste of time a few months ago. Some additional info gleaned from 2016 CT ECO Orthophotography.

Total area - a little less than 16 sq km of usable area, plus another 3km or so if I include Porter/Howard & Longo Open Space areas which are adjacent, but not contiguous in any useful course setting way. The major downside to this area is lack of any arena worthy gathering areas. Any large meet to be held here would need to be bussed from a remote assembly area. This whole area is served by a series of small lots (5-10 car capacity)

Rock features - my threshold for small boulders is 1.5m or better - basically chest high or better, and large need to be 3m or more. More liberal use of boulder cluster or boulder field symbols rather than trying to accurately portray every single boulder in a rocky area.

Cliffs/rockfaces - if it can be readily run up, its not mapped, passable may be climbable but if you'd save a lot more time going around then I'll map it. But a lot of ~1m outcrops are going to be skipped.

More use of dot knolls and elongated knolls rather than form lines to try and depict every minor spot height between 5m contours. If the shape of the land between 5m contours significantly deviates from the suggestion of the contours, then a form line will be used.

All for now..

Friday Nov 24, 2017 #

6 AM

Note
rhr:38 weight:81.3kg

1 PM

Hiking (Schindler Kendall Mtn) 1:40:02 intensity: (14:53 @0) + (56:39 @1) + (19:26 @2) + (9:02 @3) + (2 @4) 3.57 mi (28:01 / mi) +117m 25:26 / mi
ahr:92 max:135

Afternoon walk with the family.

Thursday Nov 23, 2017 #

7 AM

Note
rhr:43 weight:80.3kg

Wednesday Nov 22, 2017 #

5 AM

Note
rhr:42 weight:79.3kg

Off this week, but still up at 5 to get Hayden off to school. Anna & Jackson both home so it's full house again. :-)

Tuesday Nov 21, 2017 #

5 AM

Note
rhr:59 weight:79.7kg

2 PM

Walking (Colt SP) 1:59:55 intensity: (56:17 @0) + (30:41 @1) + (9:00 @2) + (21:11 @3) + (2:11 @4) + (35 @5) 6.09 mi (19:41 / mi) +13m 19:34 / mi
ahr:89 max:183 shoes: Speed Cross Varios 2015

Walk on East Bay Path with loop at Colt with Anna while waiting to pick up Jackson for holiday.

Monday Nov 20, 2017 #

5 AM

Note
rhr:40 weight:78.6kg

Sunday Nov 19, 2017 #

Event: 46th Blue Hills Traverse
 
6 AM

Note
rhr:46 weight:77.8kg

11 AM

Orienteering race (Blue Hills Traverse) 3:06:52 intensity: (39 @0) + (12 @1) + (15:02 @2) + (1:38:46 @3) + (1:01:56 @4) + (10:17 @5) 10.46 mi (17:52 / mi) +516m 15:30 / mi
ahr:130 max:161 spiked:22/24c (injured) shoes: 280 ORoc 2017

Unscathed....

I approached today's long orienteering course with some trepidation after last Sundays hamstring pull. OK to walk on it, but as yesterday's Sampler run showed, running was a different game.

So I decided that I'd walk the entire course aiming to be dead on in my navigation. Walking without the option to run certainly changed the slate of navigation choices, but at the end of the day I spiked 22 of 24 controls and my two bobbles amounted to less than 2 minutes time loss. And surprisingly good enough for 22nd place, near the middle of the field. Accurate navigation does pay off. And the hamstring feels about like it did this AM - a tad achy but no pain..

Now to take a few weeks off from running to let this heal.

Traverse - Splits

Saturday Nov 18, 2017 #

7 AM

Note
rhr:46 weight:79.2kg

8 AM

Run - Trail 48:52 intensity: (30 @0) + (2:09 @1) + (8:14 @2) + (31:23 @3) + (6:36 @4) 3.7 mi (13:12 / mi) +115m 12:03 / mi
ahr:120 max:146 (injured) shoes: Speed Cross Varios 2015

Easy jaunt with Dom & Ruby, Ginny and Brad. Within the first couple minutes it became obvious the hamstring isn't happy. Signing up for the Blue Hills Traverse tomorrow may not have been the wisest move. But feel fairly confident I can probably walk the course and finish within the time limit and not risk further damage.

Friday Nov 17, 2017 #

5 AM

Note
rhr:40 weight:80.6kg

Thursday Nov 16, 2017 #

5 AM

Note
rhr:38 weight:80.2kg

Wednesday Nov 15, 2017 #

5 AM

Note
rhr:43 weight:79.6kg

Tuesday Nov 14, 2017 #

5 AM

Note
rhr:50 weight:80.2kg

Monday Nov 13, 2017 #

5 AM

Note
rhr:47 weight:79.4kg (injured)

Hamstring not painful, but still a dull ache. Me thinks I will refrain from hills tomorrow evening...

Sunday Nov 12, 2017 #

5 AM

Note
rhr:37 weight:77.9kg

6 AM

Run - Trail (Nipmuck) 44:42 intensity: (13 @1) + (35 @2) + (8:17 @3) + (17:46 @4) + (17:51 @5) 4.48 mi (9:59 / mi) +123m 9:12 / mi
ahr:143 max:170 (injured) shoes: Speed Cross Varios 2015

6am run at the hollow. Forgot to allow car scraping time, arrived at the boat launch 5 minutes late. No lights in sight, so headed south on Nipmuck as that is the most frequent 6am option. Moving pretty quickly for a headlamp run, never caught anyone though thought I saw headlamps at one point. They must ventured onto non-Blue trails. Down to terminus and back, coming across Powerline northbound something popped in my R hamstring. Initially painful, then just achy - slow jog back with some walking. Hopefully nothing serious, but skipped the planned 7am & 8am runs to be safe.

Saturday Nov 11, 2017 #

6 AM

Note
rhr:30 weight:78.4kg

9 AM

Run - Road 9:14 intensity: (19 @1) + (13 @2) + (3:09 @3) + (5:33 @4) 1.02 mi (9:03 / mi) +31m 8:16 / mi
ahr:131 max:143 shoes: Speed Cross Varios 2015

Run - Trail 12:01 intensity: (34 @2) + (3:24 @3) + (5:20 @4) + (2:43 @5) 0.96 mi (12:31 / mi) +58m 10:33 / mi
ahr:138 max:155 shoes: Speed Cross Varios 2015

Run - Trail 1:38:58 intensity: (13:25 @0) + (6:12 @1) + (9:40 @2) + (43:26 @3) + (25:14 @4) + (1:01 @5) 7.48 mi (13:14 / mi) +177m 12:19 / mi
ahr:118 max:166 shoes: Speed Cross Varios 2015

Run - Road 9:09 intensity: (10 @0) + (38 @1) + (6:16 @2) + (2:05 @3) 0.95 mi (9:38 / mi) +15m 9:11 / mi
ahr:108 max:128 shoes: Speed Cross Varios 2015

Friday Nov 10, 2017 #

5 AM

Note
rhr:36 weight:80.2kg

Thursday Nov 9, 2017 #

5 AM

Note
rhr:40 weight:79.9kg

Wednesday Nov 8, 2017 #

5 AM

Note
rhr:37 weight:80kg

Tuesday Nov 7, 2017 #

5 AM

Note
rhr:37 weight:79.9kg

5 PM

Run - Mixed (Dairy Bar Run ) 1:02:15 intensity: (1:45 @1) + (11:39 @2) + (28:29 @3) + (16:48 @4) + (3:34 @5) 5.0 mi (12:27 / mi) +184m 11:10 / mi
ahr:121 max:160 shoes: Speed Cross Varios 2015

Nice easy loop in the damp, chilly darkness. Forgot to stop watch until I was driving home.. ignore that last kilometer. This was a 8km loop... With Marc, Nan & Rose...

Monday Nov 6, 2017 #

5 AM

Note
rhr:40 weight:81.1kg

Sunday Nov 5, 2017 #

6 AM

Note
rhr:39 weight:79.3kg

Portland run today...

Saturday Nov 4, 2017 #

6 AM

Note
rhr:32 weight:78.3kg

Gorgeous full moon on the western horizon this AM. Gonna go run some hills at Lookout Mountain (aka Case)
7 AM

Run - Trail hills (Lookout Mountain) 40:44 intensity: (9 @1) + (28 @2) + (8:43 @3) + (12:45 @4) + (18:39 @5) 4.49 mi (9:04 / mi) +124m 8:21 / mi
ahr:145 max:173 shoes: Speed Cross Varios 2015

Pre-dawn hill workout. Just enough light to see footing on warmup from Spring St to Case Pond. Then a single hard loop up the carriage road, over the top, down to Spring St dam and back to Case Pond to complete the circuit. And an easy cooldown back to Spring St to meet the social run at 8am

Run - Trail hills (Lookout Mountain) 39:32 intensity: (14 @0) + (1:10 @1) + (8:28 @2) + (15:15 @3) + (7:39 @4) + (6:46 @5) 3.11 mi (12:43 / mi) +141m 11:08 / mi
ahr:129 max:174 shoes: Speed Cross Varios 2015

Followed by a mellower pace social run on pretty much same loop. Just one for me... places to be..

Friday Nov 3, 2017 #

5 AM

Note
rhr:42 weight:79.4kg

Thursday Nov 2, 2017 #

5 AM

Note
rhr:40 weight:80.2kg

Wednesday Nov 1, 2017 #

5 AM

Note
rhr:44 weight:78.7kg

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