Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Oct 24, 2011:

	activity	#	time	miles		km		+m				load
	Orienteering	3	2:44:08	10.19	(16:06)	16.4	(10:00)	585	60 /	69c	86%	155.9
	Run - Trail	4	1:09:12	7.15	(9:41)	11.5	(6:01)					22.2
	Run - Road	1	8:00	1.24	(6:26)	2.0	(4:00)					2.4
	Total	4	4:01:20	18.58	(12:59)	29.9	(8:04)	585	60 /	69c	86%	180.5
averages - sleep:7.1 rhr:51 weight:76.1kg

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Monday Oct 24, 2011 #

5 AM

Note
rhr:52 slept:8.0 weight:75.8kg

Sunday Oct 23, 2011 #

10 AM

Orienteering race (US Long Champs Red X) 1:32:06 [5] *** 9.7 km (9:30 / km) +340m 8:05 / km
spiked:25/28c shoes: 340 ORoc 2010

Pretty sizable error on #3 - confused trails and was too high and ran too far, and a big one on #22 and another minute on #23. On #17 with a small crowd but they were drifting R, I started to correct to the L but then spied a flag on a boulder where everyone else was headed and went into lemming mode and followed the crowd to the wrong control, but as soon as I saw the number I knew my initial hunch was right and hightailed it back to where I had planned to go in the first place and put some distance into the crowd while they tried to discern their error. The rest went pretty well and I ran well in the woods. About 15 minutes back of Swampfox and the other usual suspects.

C • 17? 3

Run - Trail warm up/down (US Long Champs Red X) 20:00 [3] 3.0 km (6:40 / km)
shoes: 340 ORoc 2010

Red-X Long - Splits

Saturday Oct 22, 2011 #

10 AM

Run - Trail warm up/down (Lynn Woods) 20:00 [3] *** 3.0 km (6:40 / km)
shoes: 340 ORoc 2010

Orienteering race (US Champs Middle RedX) 47:51 [5] *** 4.1 km (11:40 / km) +155m 9:49 / km
spiked:16/19c shoes: 340 ORoc 2010

slow on the first control in junky lo-vis woods, but no error, then left almost 4 minutes on #3, and a couple more minutes on #17 & 18. But otherwise a good solid race and good for Silver Medal in M45

C • Well done, silver medal in ... 2

Red-X Middle - Splits

Friday Oct 21, 2011 #

Event: US S/M/L Champs 2011 & WRE

5 AM

Note
rhr:50 slept:8.0 weight:76kg

1 PM

Run - Trail warm up/down (Franklin Park) 10:00 [3] *** 1.5 km (6:40 / km)
shoes: old 285 Roclite A

Orienteering race (US Sprint Champs) 24:11 [5] *** 2.6 km (9:18 / km) +90m 7:56 / km
spiked:19/22c shoes: old 285 Roclite A

apparently didn't get a clean punch at #14, though I'm pretty sure I went there. Oh well...

Thursday Oct 20, 2011 #

3 AM

Note
slept:5.0 weight:76.5kg

4 PM

Run - Road warm up/down (SLR) 8:00 [3] 2.0 km (4:00 / km)
shoes: 340 ORoc 2010

Run - Trail intervals (Shafran) 19:12 4.0 km (4:48 / km)
shoes: 340 ORoc 2010

On trails ran ~400m hard, ~400m easier recovery, sometimes up, sometimes down, sometimes forced to slow for footing, water crossing etc. They got progressively slower as workout went on.

Wednesday Oct 19, 2011 #

5 AM

Note
slept:8.0 weight:76.2kg

Tuesday Oct 18, 2011 #

5 AM

Note
rhr:51 slept:6.5 weight:75.8kg

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