Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 11 days ending Feb 28, 2022:

activity # timemileskm+mload
  Orienteering2 2:52:22 9.97(17:17) 16.05(10:44) 38527 /28c96%76.0
  Core8 1:47:3912.4
  Run - Trail3 1:43:13 6.63(15:34) 10.67(9:40) 27925.0
  Run - Road2 1:41:10 11.19(9:03) 18.0(5:37) 13244.1
  Run - Dirt3 1:36:26 10.16(9:29) 16.35(5:54) 11635.8
  Walking3 1:31:33 4.75(19:16) 7.65(11:58) 432.7
  Run - Mixed2 52:19 5.68(9:13) 9.13(5:44) 5126.8
  Hiking1 8:34 0.43(19:57) 0.69(12:24) 542.0
  Total16 12:13:16 48.81 78.54 106027 /28c96%224.9
  [1-5]16 10:31:23
averages - sleep:7.7 rhr:50 weight:83.8kg

«»
2:00
0:00
» now
FrSaSuMoTuWeThFrSaSuMo

Monday Feb 28, 2022 #

Note

e-Newsletter Notes
6 AM

Note
rhr:46 slept:7.0 weight:83.8kg

8 AM

Run - Road (Amigos) 57:58 intensity: (9 @0) + (21 @1) + (4:17 @2) + (34:37 @3) + (18:34 @4) 10.06 km (5:46 / km) +69m 5:34 / km
ahr:133 max:151 weight:83kg shoes: Rincon 2 2020

Cold, headwind on way back. Legs feeling tired by the end, but a decent workout

Sunday Feb 27, 2022 #

Event: QOC Patapsco Avalon
 
4 AM

Note
rhr:53 slept:6.5 weight:84.3kg

11 AM

Run - Trail warm up/down 7:51 intensity: (5 @0) + (27 @1) + (1:25 @2) + (5:54 @3) 0.9 km (8:43 / km) +49m 6:52 / km
ahr:124 max:135 shoes: ORoc 290 Ultra 2021

Orienteering race (Patapsco Avalon Red) 1:37:35 intensity: (1:50 @2) + (33:18 @3) + (55:03 @4) + (7:24 @5) *** 8.82 km (11:04 / km) +259m 9:39 / km
ahr:139 max:171 spiked:13/14c shoes: ORoc 290 Ultra 2021

Nice day - 50's, sunny, dry, mostly open woods. Worth the 5 hour drive down with JJ. Started running out of steam at about 75 minutes, only one error of note, small errors forced by vegetation avoidance. Leg comments in the splits.

Walking warm up/down 14:50 intensity: (4:29 @0) + (10:21 @1) 0.53 km (28:12 / km)
ahr:88 max:96 weight:84.3kg shoes: ORoc 290 Ultra 2021


Red - Splits

Saturday Feb 26, 2022 #

6 AM

Note
rhr:46 slept:7.0 weight:84.5kg


  • OUSA - Big Woods Reg Reminder - FB, IG

Core (SD) 29:11 intensity: (39 @0) + (7:25 @1) + (19:57 @2) + (1:10 @3)
ahr:106 max:123 shoes: Saucony 2020

Chipping 6" compacted ice at end of driveway plus cleaning truck. Busted shovel.
9 AM

Core (SD) 9:58 intensity: (1:58 @0) + (3:18 @1) + (4:41 @2) + (1 @3)
ahr:100 max:120 shoes: RocliteG 290v2 2020

New shovel

Core (SD) 17:26 intensity: (4:59 @0) + (3:03 @1) + (8:25 @2) + (59 @3)
ahr:101 max:122 shoes: RocliteG 290v2 2020

More flash frozen sleet/slush. Breaking it up enough for the sun to do its thing on it..
12 PM

Core (SD) 10:23 intensity: (1:51 @0) + (1:41 @1) + (5:43 @2) + (1:08 @3)
ahr:104 max:124 shoes: Saucony 2020

Final Pass. Since I bought a new shovel this AM, that should effectively rule out significant snows until next winter.
2 PM

Walking 28:29 intensity: (23:18 @0) + (5:11 @1) 2.49 km (11:26 / km) +17m 11:04 / km
ahr:79 max:93 shoes: RocliteG 290v2 2020

Short walk with Anna. Dirt road not too bad, but we didn't go all the way out either.

Friday Feb 25, 2022 #

7 AM

Note
rhr:49 slept:9.0 weight:84.6kg

9 AM

Run - Mixed 26:57 intensity: (14 @0) + (18 @1) + (36 @2) + (3:39 @3) + (21:44 @4) + (26 @5) 4.56 km (5:54 / km) +26m 5:45 / km
ahr:140 max:156 weight:84kg shoes: Roclite 275 2020

Sleeting, 27F. Dirt road unplowed, about 3" of heavy snow, like running on loose beach sand. Since I wasn't going very long, I pushed this about as hard as conditions allowed without incurring bodily damage. Better than nothing. Rest of the day probably curled up with a book, just started Book 8 of Robert Jordan's Wheel of Time series.
C • WoT 3
1 PM

Core (SD) 10:04 intensity: (3:45 @0) + (5:53 @1) + (26 @2)
ahr:88 max:105

4 PM

Core (SD) 8:31 intensity: (57 @0) + (6:34 @1) + (1:00 @2)
ahr:93 max:106

Thursday Feb 24, 2022 #

6 AM

Note
rhr:52 slept:8.0 weight:84.2kg (rest day)


  • OUSA - Southwest Spring Week - FB, IG
11 AM

Walking 48:14 intensity: (36:17 @0) + (11:57 @1) 4.63 km (10:25 / km) +26m 10:08 / km
ahr:83 max:96 shoes: RocliteG 290v2 2020

26f, overcast. Garmin has suggested rest day 2 days running now, so figured I'd take the advice (new watch). Though tomorrow is sounding like a forced rest day as well..

Wednesday Feb 23, 2022 #

6 AM

Note
rhr:51 slept:9.0 weight:84.8kg

8 AM

Core (HF) 6:08 intensity: (4:35 @0) + (1:33 @1)
ahr:76 max:93 shoes: Rincon 2 2020

Run - Dirt (Amigos) 40:01 intensity: (19 @0) + (13 @1) + (43 @2) + (38:46 @3) 6.54 km (6:07 / km) +37m 5:57 / km
ahr:126 max:136 weight:84kg shoes: Rincon 2 2020

Easy 4 on the trail. Everyone else still sticking to roads, so solo...

Tuesday Feb 22, 2022 #

6 AM

Note
rhr:51 slept:8.0 weight:83.3kg

10 AM

Core (HF) 5:08 [0]
ahr:70 max:81

Run - Mixed 25:22 intensity: (25 @0) + (11 @1) + (31 @2) + (8:30 @3) + (15:45 @4) 4.57 km (5:33 / km) +26m 5:24 / km
ahr:136 max:147 weight:84.1kg shoes: Roclite 275 2020

Dirt b4 the rainz

Monday Feb 21, 2022 #

6 AM

Note
rhr:53 slept:8.0 weight:84.8kg


  • OUSA - Fishtrap Lake NRE - FB, IG
8 AM

Core (Hip Flexors) 5:49 intensity: (5:45 @0) + (4 @1)
ahr:72 max:88 shoes: Rincon 2 2020

Run - Road (Amigos) 43:12 intensity: (14 @0) + (13 @1) + (3:30 @2) + (8:31 @3) + (30:44 @4) 7.94 km (5:26 / km) +63m 5:14 / km
ahr:138 max:150 shoes: Rincon 2 2020

Bread & Milk with new amigo Gary.

Core (Hip Flexors) 5:01 intensity: (35 @0) + (4:26 @1)
ahr:89 max:95 weight:83.7kg shoes: Rincon 2 2020

Sunday Feb 20, 2022 #

5 AM

Note
rhr:54 slept:6.5 weight:83.9kg

7 AM

Run - Trail long (Northern Nipmuck) 1:30:43 intensity: (6:11 @0) + (15:25 @1) + (25:35 @2) + (37:08 @3) + (6:24 @4) 9.06 km (10:01 / km) +230m 8:53 / km
ahr:115 max:150 weight:82.8kg shoes: ORoc 290 Ultra 2021

13F, sunny. Icy trails with Ken, Dom & dogs. Trails very icy under a half inch fresh powder. Dom running late so Ken & I started on Boston Hollow > Axe Factory, then a bushwack over ridge including some laurel bashing. Then met Dom and ran Nipmuck north to Two Pipes. A decent workout.

Run - Dirt (Axe Factory) 9:40 intensity: (17 @1) + (30 @2) + (5:01 @3) + (3:52 @4) 1.67 km (5:48 / km) +18m 5:30 / km
ahr:133 max:144 shoes: ORoc 290 Ultra 2021

Legs weren't really feeling another 4m of trail back to cars so we ran Axe Factory - frozen dirt - back to vehicles. Ken and Dom headed out for a few more, but enough miles for me..

Saturday Feb 19, 2022 #

Event: CascadeOC Winter League Championships Race 1 - Ft. Ebey State Park
 
Event: Southwest Spring Week (SWSW)
 
6 AM

Note
rhr:47 slept:7.5 weight:83.6kg

8 AM

Run - Trail warm up/down 4:39 intensity: (14 @1) + (50 @2) + (3:35 @3) 0.71 km (6:32 / km)
ahr:122 max:132 shoes: ORoc 290 Ultra 2021

Orienteering (Gay City WS22 Long) 1:14:47 intensity: (6:36 @1) + (12:43 @2) + (36:59 @3) + (17:57 @4) + (32 @5) *** 7.23 km (10:21 / km) +126m 9:31 / km
ahr:127 max:164 spiked:14/14c shoes: ORoc 290 Ultra 2021

Hiking warm up/down 8:34 intensity: (6:52 @2) + (1:24 @3) + (18 @4) 0.69 km (12:24 / km) +54m 8:54 / km
ahr:117 max:148 weight:83kg shoes: ORoc 290 Ultra 2021

FR 235 low battery after a full charge. Time for a new watch, it has served me well...
C • battery 3

Friday Feb 18, 2022 #

7 AM

Note
rhr:50 slept:8.0 weight:83.5kg

9 AM

Run - Dirt (Amigos) 46:45 intensity: (26:45 @3) + (20:00 @4) 8.14 km (5:45 / km) +61m 5:32 / km
weight:82.4kg shoes: Roclite 275 2020

Back to rail trail. Soft in a few spots, but not muddy. Did a few single track bits. Solo as everyone stayed in roads again.

« Earlier | Later »