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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 30 days ending Apr 30, 2019:

activity # timemileskm+mload
  Walking13 9:46:55 33.27(17:39) 53.54(10:58) 56952.5
  Orienteering4 6:48:57 27.88(14:40) 44.87(9:07) 107730 /41c73%197.1
  Bike - Road4 4:16:25 56.82(4:31) 91.44(2:48) 76953.8
  Run - Dirt3 2:42:56 18.16(8:58) 29.23(5:34) 57380.8
  Hiking1 1:43:47 4.25(24:25) 6.84(15:10) 1614.4
  Run - Trail2 1:23:37 5.66(14:46) 9.11(9:11) 7714.4
  Run - Mixed1 40:36 5.1(7:58) 8.21(4:57) 401.1
  Total26 27:23:13 151.14(10:52) 243.23(6:45) 326530 /41c73%404.1
  [1-5]25 20:21:29
averages - sleep:7.4 rhr:46 weight:77.1kg

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Tuesday Apr 30, 2019 #

5 AM

Note
rhr:45 slept:6.15 weight:78.3kg

6 PM

Walking hills 1:01:08 intensity: (49:59 @0) + (11:09 @1) 3.73 mi (16:23 / mi) +166m 14:24 / mi
ahr:77 max:101 shoes: Bondi 5 2018

Hills, but elected to just walk tonight. And of course ice cream...

Monday Apr 29, 2019 #

5 AM

Note
slept:7.2 weight:77.3kg

5 PM

Walking 1:02:50 intensity: (18:21 @0) + (34:33 @1) + (7:35 @2) + (2:21 @3) 3.73 mi (16:51 / mi) +27m 16:29 / mi
ahr:97 max:133

Afternoon walk w/ El

Sunday Apr 28, 2019 #

Event: NEOC: Noon Hill
 
5 AM

Note
rhr:42 slept:7.3 weight:76.4kg

10 AM

Orienteering race (Noon Hill Green) 56:23 intensity: (30 @1) + (2:55 @2) + (13:42 @3) + (36:46 @4) + (2:30 @5) *** 3.68 mi (15:19 / mi) +108m 14:03 / mi
ahr:141 max:169 spiked:8/10c weight:75.9kg shoes: 280 ORoc 2017

Green course at Noon Hill. Not a lot of energy, didn't feel very strong running. But got around the course with only minor bobbles and hesitations. Lots of debris underfoot made picking clean lines challenging. 2of20


https://newenglandorienteering.org/results/1031-no...


Saturday Apr 27, 2019 #

6 AM

Note
rhr:40 slept:7.2 weight:76.8kg

Some sort of allergic reaction to something I ate - lip all swelled up, low energy. Cold & damp out pretty much ensured another zero.

Friday Apr 26, 2019 #

5 AM

Note
rhr:43 slept:7.4 weight:77.3kg

9 PM

Note

A zero day. Had to have my dad's cat Lady euthanized this afternoon, just wasn't in the mood to do anything resembling exercise. Maybe something this weekend, who knows..

Thursday Apr 25, 2019 #

5 AM

Note
rhr:54 slept:6.4 weight:76.7kg

4 PM

Bike - Road 30:39 intensity: (4:23 @0) + (9:06 @1) + (9:10 @2) + (8:00 @3) 5.71 mi (5:22 / mi) +3m 5:22 / mi
ahr:109 max:134 shoes: Warbird

Easy roll with Hayden after meeting with realtor.

Wednesday Apr 24, 2019 #

5 AM

Note
rhr:31 slept:8.05 weight:76.8kg

11 AM

Walking 31:16 intensity: (14:10 @0) + (15:59 @1) + (1:07 @2) 1.91 mi (16:22 / mi) +54m 15:04 / mi
ahr:92 max:122

Had to fetch a few things from hardware store, might as well start the watch and count it..
1 PM

Walking 30:00 [3] 1.6 mi (18:45 / mi) +63m 16:42 / mi

Lost a set of house keys off my ring and since I had them in my hand last night I did a quick recon in case I dropped them there. Nope...

My house key I can readily replace, the one to dad's house less so (brother has a copy but he's not close by) and I'm supposed to meet with realtor tomorrow. crap..

Tuesday Apr 23, 2019 #

5 AM

Note
rhr:47 slept:6.5 weight:79.1kg

4 PM

Walking 16:18 intensity: (24 @0) + (1:17 @1) + (7:53 @2) + (4:39 @3) + (1:29 @4) + (36 @5) 0.89 mi (18:19 / mi) +16m 17:23 / mi
ahr:125 max:178

Mid afternoon walk with Anna.
6 PM

Run - Dirt hills 57:28 intensity: (4 @0) + (16 @1) + (5:29 @2) + (16:55 @3) + (33:50 @4) + (54 @5) 6.52 mi (8:49 / mi) +265m 7:50 / mi
ahr:138 max:178 weight:77.5kg shoes: Bondi 5 2018

Hills, low 70s, quite pleasant. Anna & Meghan running/walking, Jackson & Hayden did about an hour hiking on the Shenipsit Trail. And of course, ice cream to follow.


Monday Apr 22, 2019 #

5 AM

Note
rhr:46 slept:7.0 weight:78.1kg

6 AM

Walking 48:48 intensity: (47:08 @0) + (52 @1) + (48 @2) 2.83 mi (17:15 / mi) +27m 16:45 / mi
ahr:83 max:119

Morning walk, sunny, cool.

Sunday Apr 21, 2019 #

6 AM

Note
rhr:51 slept:6.6 weight:77.5kg

7 AM

Bike - Road 31:29 intensity: (1:41 @0) + (9:42 @1) + (8:04 @2) + (9:38 @3) + (2:24 @4) 7.59 mi (4:09 / mi) +131m 3:56 / mi
ahr:115 max:152 weight:77.1kg shoes: Warbird

Easy roll around the block. Light rain.
4 PM

Walking 1:12:05 intensity: (33:01 @0) + (14:30 @1) + (20:51 @2) + (3:34 @3) + (9 @4) 3.8 mi (18:58 / mi) +28m 18:32 / mi
ahr:98 max:140 shoes: Bondi 5 2018

Afternoon walk with El, Anna & Hayden (on bike). Nice afternoon, a few drizzles, sun came out when we got home..

Saturday Apr 20, 2019 #

5 AM

Note
rhr:48 slept:7.8 weight:77.4kg

Waffling - would like to go to Bear Brook, but it's a long drive and forecast is for certainty of rain. But the prime O season is so short... Hmmm..
10 AM

Orienteering race (Bear Brook Blue) 1:29:16 intensity: (22 @0) + (11:44 @1) + (12:31 @2) + (15:33 @3) + (26:14 @4) + (22:52 @5) *** 5.32 mi (16:47 / mi) +90m 15:56 / mi
ahr:138 max:178 spiked:5/13c shoes: 280 ORoc 2017

Drove to NH. Full slate of courses and blue didn't seem too onerous at 6.8km, so might as well get my money's worth. Weather dry on drive up and at start. Took mostly trail route to #1 to get warmed up and into map. First 4 controls went smoothly, feeling strong & confident. Then a long leg to 5, continued to flow well, picking off intermediate points well, then about 2/3 of way through the skies opened up and ability to see terrain went with it. Slowed down and tried to stay on bearing, checking what features I could see at close range, but wound up a bit L, correcting fairly quickly. Ditto on #6, good line but at a slow walk and missing L again due to misreading features in terrain. Then on #7, picking off features on the line, crossed final two trickles and up into a diffuse saddle but no flag. Tried from a couple other angles (a very slow process) and kept coming back to same area. Maybe flag was there and I just couldn't see it, maybe on a parallel feature that I couldn't make out due to lack of vision. After 20 minutes or so I just decided to trail run my way back figuring better to get a physical workout in rather than a mostly blind slow walk in the rain which would have been of no benefit, even if I had finished. Picked up the last two controls on my way in, but skipped 7-11. Bummed to take a DNF, but glad I went just the same.

Next decision - to Goat or not to Goat???
C • splits 4
5 PM

Walking 50:19 intensity: (27:32 @0) + (13:09 @1) + (6:47 @2) + (2:48 @3) + (3 @4) 2.81 mi (17:54 / mi) +27m 17:24 / mi
ahr:95 max:138 shoes: Bondi 5 2018

Showery walk with El... 28 year anniversary. Postponing dinner out since we figure local eateries will be packed tonight - Sat evening & holiday combo.
9 PM

Note

Registered for the Billygoat. And Anna for the kid. She considered the full, but would be well over 3.5hrs, so kid it is...

Blue - Splits

Friday Apr 19, 2019 #

5 AM

Note
rhr:41 slept:7.75 weight:77.4kg

7 AM

Walking 46:52 intensity: (21:31 @0) + (24:00 @1) + (1:06 @2) + (15 @3) 2.87 mi (16:20 / mi) +37m 15:42 / mi
ahr:93 max:127 shoes: Bondi 5 2018

Morning walk. Other direction for a change. Over dressed, warmer outside than in the house.
3 PM

Hiking 1:43:47 intensity: (1:01:05 @0) + (41:40 @1) + (1:02 @2) 4.25 mi (24:25 / mi) +161m 21:51 / mi
ahr:84 max:122 shoes: Speed Cross Varios 2015

Shorts weather... Afternoon hike w/ Anna at Soapstone while Hayden did some mountain biking... Nice afternoon...

Thursday Apr 18, 2019 #

5 AM

Note
rhr:41 slept:7.55 weight:76.9kg

7 AM

Walking 57:17 [0] 3.73 mi (15:21 / mi) +27m 15:01 / mi
ahr:80 max:89

Morning walk to the lake and back...
5 PM

Run - Trail (Northwest Park) 1:07:09 intensity: (7:12 @0) + (14:22 @1) + (43:45 @2) + (1:19 @3) + (23 @4) + (8 @5) 4.6 mi (14:36 / mi) +77m 13:53 / mi
ahr:108 max:156 weight:77.6kg shoes: Speed Cross Varios 2015

Easy run with Emma & Randi at Northwest Park.

Wednesday Apr 17, 2019 #

5 AM

Note
rhr:46 slept:7.6 weight:76.7kg

7 AM

Bike - Road 2:11:59 intensity: (7:59 @0) + (24:08 @1) + (50:55 @2) + (37:21 @3) + (10:55 @4) + (41 @5) 28.3 mi (4:40 / mi) +405m 4:28 / mi
ahr:117 max:164 weight:76.3kg shoes: Warbird

Parked at MCC in Manchester, wanted to explore how far along 84 the newish bike trail went. Then back to MCC and up Charter Oak Greenway to the notch. I've run the new segment of trail, but hadn't ridden it. Original plan was just to come back down which would have been sweet - downhill on new pavement, but opted to take Hop River Trail & Cheney Trail to add some dirt. Then picking my way back through Manchester.

{edit} and I've now ridden my bike more than all of 2018 or 2017. Both pretty lame years...

Tuesday Apr 16, 2019 #

5 AM

Note
rhr:36 slept:7.3 weight:77.4kg

6 PM

Run - Dirt hills 1:00:46 intensity: (19 @0) + (26 @1) + (9:16 @2) + (1:18 @3) + (22:03 @4) + (27:24 @5) 6.54 mi (9:17 / mi) +268m 8:15 / mi
ahr:147 max:169 weight:76.9kg shoes: Bondi 5 2018

Hills returns to Hopkins. 4 reps, nice night. Ice cream after...

Walking warm up/down 5:23 [2] 0.26 mi (20:44 / mi) +18m 17:06 / mi
ahr:111 max:115 shoes: Bondi 5 2018

Monday Apr 15, 2019 #

5 AM

Note
rhr:42 slept:6.5 weight:77.1kg

Sunday Apr 14, 2019 #

Event: NEOC: Prospect Hill
 
5 AM

Note
rhr:42 slept:7.3 weight:77kg

10 AM

Orienteering race (Prospect Hill Green) 42:50 intensity: (1:51 @0) + (2:47 @1) + (5:29 @2) + (8:35 @3) + (14:48 @4) + (9:20 @5) *** 3.01 mi (14:14 / mi) +160m 12:13 / mi
ahr:137 max:174 spiked:12/13c shoes: 280 ORoc 2017

Didn't feel like I had much zip, particularly on the climbs, but it felt really, really good to run in the woods rather than just plodding down the road to the lake. Fairly clean run, don't have any maps to reference, but took pretty straight routes on a lot of them, including the one over the hill, down through the cliffs to the boulder pair by the small pond. Don't regret the decision to go over, but it was a lot of work. One bobble in the southeast corner, stayed on contour initially, then taking trails R of line. When I got close to the control I cut the corner and wound up picking up the wrong trail going between two marshes rather than around the left side of marsh and got 30m S of control near the ruins and had to backtrack.
C • Green 7

Orienteering race (Prospect Hill Yellow) 22:06 intensity: (8 @0) + (7 @1) + (5 @2) + (47 @3) + (16:18 @4) + (4:41 @5) ** 1.9 mi (11:38 / mi) +80m 10:17 / mi
ahr:149 max:167 weight:76.7kg shoes: 280 ORoc 2017

Goal was for an hour or so of activity, so traded in my green map (they were out) for a yellow and attempted a "hilly sprint". Not a lot in the legs, but got around ok, walking most of the climbs. Glad I went out for extra.

Stopped at BT Smokehouse in Sturbridge and had a very robust BBQ burrito plus extras, so I must have been pretty dammed dehydrated since my weight is down from this AM, even 4 hours later.

Yellow - Splits

Green - Splits

Saturday Apr 13, 2019 #

5 AM

Note
rhr:56 slept:8.35 weight:77.1kg

7 AM

Bike - Road 1:02:18 intensity: (13:40 @0) + (4:58 @1) + (28:24 @2) + (15:16 @3) 15.22 mi (4:06 / mi) +231m 3:55 / mi
ahr:109 max:135 weight:76.3kg shoes: Warbird

Hop River Trail from Church St in light rain. Pleasant ride, HR seems reasonable, watch band in same spot, but probably not bouncing so much. New band on the way..
12 PM

Walking 18:02 intensity: (5:43 @0) + (12:02 @1) + (17 @2) 0.87 mi (20:50 / mi) +15m 19:45 / mi
ahr:95 max:110

Friday Apr 12, 2019 #

5 AM

Note
rhr:47 slept:8.1 weight:77.2kg

2 PM

Run - Mixed 40:36 intensity: (37:09 @0) + (1:41 @1) + (9 @2) + (58 @3) + (7 @4) + (32 @5) 5.1 mi (7:58 / mi) +40m 7:46 / mi
ahr:88 max:174 weight:76.2kg shoes: Bondi 5 2018

No idea what's up with HR data. Definitely working harder than level 0 on this one. Fastest one of these this season, not counting the one on the bike...
C • HR 5

Thursday Apr 11, 2019 #

5 AM

Note
rhr:45 slept:7.25 weight:77.7kg

Wednesday Apr 10, 2019 #

4 AM

Note
rhr:45 slept:7.6 weight:77.1kg

Awake early again...

Tuesday Apr 9, 2019 #

4 AM

Note
rhr:55 slept:6.9 weight:78kg

Monday Apr 8, 2019 #

5 AM

Note
rhr:59 slept:8.25 weight:76.6kg

8 PM

Note

Major DOMS action since mid afternoon. Stairs quite tentative, my general aches & pains from lyme are definitely elevated to another level. Presumably just for a couple of days.

Sunday Apr 7, 2019 #

Note

WCOC - Tarrywile
5 AM

Note
rhr:47 slept:7.6 weight:77.6kg

Gonna try a long run. This may end badly...
7 AM

Orienteering long (Case Invaders) 3:18:22 intensity: (14 @0) + (8:03 @1) + (45:03 @2) + (1:01:38 @3) + (1:01:40 @4) + (21:44 @5) ** 13.97 mi (14:12 / mi) +639m 12:26 / mi
ahr:133 max:173 spiked:5/5c weight:75.3kg shoes: 280 ORoc 2017

Case Invaders - fat ass style run, options of 2,3,4 or 5 summits. Start to top of lookout mtn, then down to line street parking and back to summit, out and back to spring st, out and back to shenipsit trail head on birch mtn rd, and the finale a long jaunt to cell tower by gay city access trail. 80s theme, the full 5 summit version was 18 miles and dubbed "stupid Mario brothers".

I decided to be different and make it some O training, opting to make the outbound and inbound legs different and to include a not insignificant amount of off trail travel. Carried my pseudO map of the area at 1:20,000. Lidar contours, trail & major water features all spot on, but no field checking of point features. Would make a good base map if someone wanted to field check & draft it, gorgeous terrain, even the litle bit oc laurel is negotiable.

Wound up 3rd, though I did an awful lot of walking even though the first two ran everything. But I wound up cutting almost four miles off the full trail version. But the terrain running really did a number on an untrained body. Lots of cramping the last 90 minutes or so. But a gorgeous day for some suffering.

Shout out to Emma P for organizing and schlepping goodies to the summit.
C • Map 8

Run - Trail warm up/down 16:28 intensity: (19 @0) + (4:24 @1) + (8:39 @2) + (1:51 @3) + (1:15 @4) 1.06 mi (15:32 / mi)
ahr:114 max:150 shoes: 280 ORoc 2017

Slow jog back to truck.

Saturday Apr 6, 2019 #

6 AM

Note
rhr:50 slept:10.6 weight:76.2kg

4 PM

Walking 1:26:37 intensity: (10:07 @0) + (32:28 @1) + (18:29 @2) + (25:01 @3) + (32 @4) 4.24 mi (20:26 / mi) +66m 19:29 / mi
ahr:110 max:142 shoes: Bondi 5 2018

Afternoon walk with El, the old rail bed connecting Browns' Bridge and Shafran is now an active logging road and quite trashed and muddy. And the last bit near Shafran has been cut, but not harvested, so a lot of climbing over logs and slash piles. Came back via the roads..

Friday Apr 5, 2019 #

5 AM

Note
rhr:54 slept:7.8 weight:77kg

Thought about getting out for a ride or a run, but the legs have been really achy today, and now (6pm) its snowing....

Thursday Apr 4, 2019 #

5 AM

Note
rhr:43 slept:8.1 weight:77kg

Wednesday Apr 3, 2019 #

5 AM

Note
rhr:43 slept:7.8 weight:77.3kg

Tuesday Apr 2, 2019 #

5 AM

Note
rhr:51 slept:5.0 weight:76.9kg

Monday Apr 1, 2019 #

5 AM

Note
rhr:51 slept:6.4 weight:78.1kg

5 PM

Run - Dirt 44:42 intensity: (5 @0) + (22 @1) + (15:02 @2) + (28:55 @3) + (15 @4) + (3 @5) 5.1 mi (8:46 / mi) +40m 8:33 / mi
ahr:124 max:158 weight:76.7kg shoes: Bondi 5 2018

The usual shuffle.

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