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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Sep 2, 2019:

activity # timemileskm+mload
  Orienteering3 3:55:11 20.56(11:26) 33.09(7:06) 26419c115.5
  Walking1 1:47:47 5.7(18:54) 9.17(11:45) 265.3
  Run - Dirt1 54:27 6.55(8:19) 10.54(5:10) 27425.6
  Run - Trail1 37:22 3.77(9:55) 6.07(6:09) 2528.3
  Run - Road1 15:50 1.47(10:45) 2.37(6:41) 997.1
  Total6 7:30:37 38.06(11:50) 61.25(7:21) 68819c181.7
  [1-5]6 6:15:01
averages - sleep:6.9 rhr:39 weight:77.1kg

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Monday Sep 2, 2019 #

6 AM

Note
rhr:36 slept:6.5 weight:77.5kg

10 AM

Run - Trail tempo 37:22 intensity: (22 @0) + (7 @1) + (11 @2) + (4:33 @3) + (10:20 @4) + (21:49 @5) 6.07 km (6:09 / km) +25m 6:02 / km
ahr:154 max:192 shoes: Speed Cross Varios 2015

Labor Day Social Run @ UConn Dairy Bar. Big group, 28? plus doggos. Emma asked me to chaperone any faster runners in a lead group, but most everyone hung back with the middle group, so I used the opportunity to wander back and forth across or paralleling the trail in terrain running mode, keeping the trailing group in sight, but pushing the effort to train the legs & lungs. Out to Gurleyville Rd. Solid effort...




Run - Road warm up/down 15:50 intensity: (16 @2) + (7:51 @3) + (7:40 @4) + (3 @5) 2.37 km (6:41 / km) +99m 5:32 / km
ahr:137 max:155 weight:76.8kg shoes: Speed Cross Varios 2015

And then a slower jog up the hill on pavement back to dairy bar. Chocolate malt and a good hang with the crew..

Sunday Sep 1, 2019 #

Event: 2019 CMOUSA Corn Maze Champs
 
6 AM

Note
rhr:42 slept:8.5 weight:76.6kg

3 PM

Orienteering race (Corn Maze Sprint) 6:56 intensity: (24 @0) + (3 @1) + (6 @2) + (1:38 @3) + (4:29 @4) + (16 @5) 0.91 km (7:38 / km)
ahr:138 max:155 weight:77.7kg shoes: 285 TrailRoc 2019

Orienteering race (Corn Maze Classic) 24:41 intensity: (21 @0) + (1 @1) + (6 @2) + (2:08 @3) + (15:31 @4) + (6:34 @5) 3.16 km (7:48 / km)
ahr:149 max:182 shoes: 285 TrailRoc 2019

8 PM

Orienteering race (Corn Maze Night-O) 28:30 [4] *** 4.0 km (7:08 / km)
19c shoes: 285 TrailRoc 2019

Apparently my watch didn't start. And no real idea what my time was. So this is a placeholder for now. Total WAG. Had a 5 control handicap, decided to skip 17-19 on the back side, so that left 2 skips on the front side, though I don't recall which ones I skipped now. A few major blunders, numerous hesitations and a couple bouts of all out sprinting when a particular route offered a span of 'decision-less' running... Good times..
C • time 1

Sprint - Splits

Classic - Splits

Night - Splits

Saturday Aug 31, 2019 #

6 AM

Note
rhr:32 slept:6.5 weight:77.7kg

10 AM

Orienteering race (Wanderings - 3hr Foot) 2:55:04 intensity: (57 @0) + (11:31 @1) + (17:06 @2) + (1:03:15 @3) + (1:05:34 @4) + (16:41 @5) 25.02 km (7:00 / km) +264m 6:39 / km
ahr:135 max:178 weight:77kg shoes: 285 TrailRoc 2019

3 Hour Foot Wandering - 1:26k map plus a 1:5k map of close controls at Stonehurst. Elected to leave those for last and start on Western Greenway Trail which had a progressive bonus depending upon how many you did - worth an extra 280pts in my case. A few bobbles on first couple, a pair of flying wipeouts, but then settled into a rhythm and moving pretty well. Opted for a "nature break" just before 48 knowing my options would be limited on the mean streets of Waltham. Clean, good routes, kept track of streets well. Energy tanked at about 2h15m, which isn't surprising given my current state of training. Picked a few up on the way back, but the legs were toast when I got to Stonehurst with about 25m to spare. Mostly a walk up the middle picking up 5 of the 11 controls to finish with about 4 minutes to spare.

My calcs look like 1250pts and 25km running. A good time, glad corn maze scheduling allowed me to do it this year. Corn Maze could be interesting though, my legs are toast...

{edit} Appears I went to one of the street controls twice #65 - from different directions so didn't realize it at the time.

Saw Tori a few times, she was covering some ground, but also a bit late on return, so I might have the best tally. We shall see.

Results

Friday Aug 30, 2019 #

5 AM

Note
rhr:42 slept:7.0 weight:77.6kg

Thursday Aug 29, 2019 #

5 AM

Note
rhr:40 slept:7.0 weight:77.2kg

Off to Gardner for Hayden Orientation & move-in...
9 AM

Walking 1:47:47 intensity: (1:12:54 @0) + (21:26 @1) + (9:12 @2) + (4:15 @3) 9.17 km (11:45 / km) +26m 11:35 / km
ahr:90 max:133 shoes: Bondi 5 2018

Walk with Ellen on rail trail north of the college while Hayden at orientation. 79 Red Efts & 1 snake. Gorgeous day...
C • 79? 3
6 PM

Note

Somers HS - 5 Vision Blvd. Somers, CT

Wednesday Aug 28, 2019 #

5 AM

Note
rhr:39 slept:7.0 weight:76.1kg

Tuesday Aug 27, 2019 #

5 AM

Note
rhr:39 slept:6.0 weight:77.6kg

6 PM

Run - Dirt hills 54:27 intensity: (38 @0) + (40 @1) + (6:53 @2) + (17:26 @3) + (24:14 @4) + (4:36 @5) 10.54 km (5:10 / km) +274m 4:34 / km
ahr:137 max:169 weight:75.9kg shoes: Bondi 5 2018

4 down, 4 up. Nice night. Ellen, Anna & Jackson came along and walked a couple. Then ice cream, of course



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