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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 30 days ending Sep 30, 2021:

activity # timemileskm+mload
  Fieldwork10 27:53:32 45.0(37:11) 72.43(23:06) 960127.3
  Run - Dirt8 7:16:25 47.62(9:10) 76.64(5:42) 574149.5
  Walking12 6:09:38 14.31(25:50) 23.02(16:03) 8150.4
  Hiking3 5:42:44 15.62(21:56) 25.14(13:38) 53732.5
  Orienteering4 2:51:35 9.95(17:15) 16.01(10:43) 15732 /38c84%71.3
  Run - Mixed2 1:05:43 7.45(8:49) 11.99(5:29) 5732.0
  Run - Trail2 34:45 3.23(10:45) 5.2(6:41) 5118.9
  Core3 9:010.6
  Total40 51:43:23 143.18 230.43 241732 /38c84%482.5
  [1-5]40 41:21:06
averages - sleep:7.5 rhr:46 weight:81kg

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Thursday Sep 30, 2021 #

7 AM

Fieldwork 2:25:54 intensity: (51:06 @0) + (1:25:17 @1) + (7:38 @2) + (1:53 @3) 5.16 km (28:17 / km) +161m 24:28 / km
ahr:86 max:134 shoes: Roclite 275 2020

Mostly working the slope of the hill, wrong shoe choice for that, too much slop.

Wednesday Sep 29, 2021 #

6 AM

Note
rhr:65 slept:7.5 weight:81.6kg

7 AM

Fieldwork 3:15:14 intensity: (57:38 @0) + (1:59:52 @1) + (16:05 @2) + (1:37 @3) + (2 @4) 6.94 km (28:08 / km) +127m 25:46 / km
ahr:88 max:144 shoes: Roclite 275 2020

Tuesday Sep 28, 2021 #

6 AM

Note
rhr:46 slept:8.0 weight:81.4kg

Monday Sep 27, 2021 #

5 AM

Note
rhr:42 slept:7.5 weight:82.1kg

8 AM

Fieldwork 2:33:25 intensity: (41:14 @0) + (1:38:13 @1) + (12:22 @2) + (1:34 @3) + (2 @4) 6.0 km (25:34 / km) +42m 24:43 / km
ahr:87 max:141 shoes: Roclite 275 2020

Mosquitos came out in force about 10am, so cut it short not long after than. Finished the primary chunk I set out to do, so that works.. GPS track includes the drive home, so I obviously edited my entry accordingly.
3 PM

Run - Mixed 32:35 intensity: (13 @1) + (9 @2) + (3:26 @3) + (27:29 @4) + (1:18 @5) 5.98 km (5:27 / km) +29m 5:19 / km
ahr:144 max:162 weight:80.8kg shoes: Rincon 2 2020

Sunday Sep 26, 2021 #

6 AM

Note
rhr:51 slept:7.5 weight:82.3kg

7 AM

Fieldwork 3:01:25 intensity: (1:29:08 @0) + (1:20:58 @1) + (10:56 @2) + (16 @3) + (7 @4) 5.9 km (30:46 / km) +45m 29:38 / km
ahr:82 max:146 shoes: Roclite 275 2020

Another nice morning for fieldwork. Hope this keeps up. Not too many skeeters either.

Saturday Sep 25, 2021 #

6 AM

Note
rhr:49 slept:8.0 weight:82.3kg

7 AM

Fieldwork 3:08:58 intensity: (1:11:42 @0) + (1:46:41 @1) + (10:10 @2) + (25 @3) 7.77 km (24:18 / km) +81m 23:06 / km
ahr:85 max:128 weight:81.1kg shoes: RocliteG 290v2 2020

Productive day, lots of marsh perimeter walking

Friday Sep 24, 2021 #

6 AM

Note
rhr:45 slept:8.0 weight:82kg

8 AM

Run - Dirt (Amigos) 45:47 intensity: (11 @0) + (1:38 @1) + (4:28 @2) + (26:50 @3) + (12:17 @4) + (23 @5) 8.04 km (5:42 / km) +56m 5:30 / km
ahr:132 max:166 weight:80.7kg shoes: Rincon 2 2020

Soggy 5. 4km warmup, then faster 2400m, 400m recovery. 800m fast, 400m cooldown.

Thursday Sep 23, 2021 #

5 AM

Note
rhr:50 slept:7.5 weight:80.8kg

7 AM

Fieldwork 2:23:08 intensity: (1:15:15 @0) + (1:06:55 @1) + (58 @2) 4.13 km (34:37 / km) +23m 33:42 / km
ahr:78 max:114 shoes: RocliteG 290v2 2020

Northeast corner. Lots of thick green, no reason for courses to venture here.. but I did.. Cut short by rain, but then sun was out before I got home.

Wednesday Sep 22, 2021 #

5 AM

Note
rhr:43 slept:7.0 weight:81.1kg

8 AM

Run - Dirt (Amigos) 1:13:39 intensity: (15 @0) + (2:20 @1) + (32:33 @2) + (24:44 @3) + (13:47 @4) 13.0 km (5:40 / km) +142m 5:22 / km
ahr:125 max:148 weight:79.7kg shoes: Rincon 2 2020

3 miles easy, then a bit harder for the rest.

Tuesday Sep 21, 2021 #

5 AM

Note
rhr:54 slept:6.5 weight:81.5kg

Full moon in my face, so up earlier than usual. Probably more field checking today - deciding on more trails or start working on 2nd pass for point/area feature detailing.

8 AM

Fieldwork 2:55:48 intensity: (14:01 @0) + (2:24:13 @1) + (17:27 @2) + (7 @3) 10.66 km (16:29 / km) +192m 15:07 / km
ahr:94 max:126 weight:81.1kg shoes: Roclite 275 2020

More trails. Guessing 90% of trails done. Time to start working blocks to completion.

Monday Sep 20, 2021 #

6 AM

Note
rhr:43 slept:8.25 weight:81.5kg

8 AM

Fieldwork 3:01:23 intensity: (35:49 @0) + (2:23:28 @1) + (2:06 @2) 10.69 km (16:58 / km) +168m 15:44 / km
ahr:86 max:120 shoes: Roclite 275 2020

Mapping the maze up top. Wondering if there's enough room between the trails to fit the point features...
C • maze 8

Walking (mowing) 19:36 intensity: (4:58 @1) + (2:20 @2) + (12:12 @3) + (6 @4) 0.6 km (32:40 / km)
ahr:119 max:138 shoes: Roclite 275 2020

Sunday Sep 19, 2021 #

6 AM

Note
rhr:50 slept:7.0 weight:82.4kg

7 AM

Fieldwork 3:18:16 intensity: (54:48 @0) + (2:10:06 @1) + (10:46 @2) + (2:26 @3) + (10 @4) 8.95 km (22:10 / km) +63m 21:24 / km
ahr:87 max:142

Run - Trail (Crandalls) 28:09 intensity: (8 @0) + (4 @1) + (5 @2) + (5:20 @3) + (15:26 @4) + (7:06 @5) 4.39 km (6:24 / km) +41m 6:07 / km
ahr:145 max:174 weight:80.8kg shoes: Roclite 275 2020

Changed into shorts and went for a run after mapping. All on the lower section and utilizing a number of newly mapped MTB trails, shortcutting a few spots to avoid the pointless looping.

Saturday Sep 18, 2021 #

7 AM

Note
rhr:41 slept:8.0 weight:82.1kg

8 AM

Fieldwork (Crandalls) 1:50:01 intensity: (18:04 @0) + (1:31:04 @1) + (50 @2) + (3 @3) 6.22 km (17:42 / km) +58m 16:55 / km
ahr:88 max:123 shoes: Roclite 275 2020

Skeeters in abundance. Will need more appropriate clothing and DEETs going forward. Forgot to set up a sketching template for new map, so just resorted to traversing some of the new MtB trails and adding an occasional boulder.
12 PM

Walking (mowing) 20:00 [1] 1.0 km (20:00 / km)
shoes: Saucony 2020

Friday Sep 17, 2021 #

6 AM

Note
rhr:30 slept:8.0 weight:81.7kg

8 AM

Run - Dirt intervals (Amigos) 53:50 intensity: (9 @0) + (22 @1) + (7:59 @2) + (12:59 @3) + (30:25 @4) + (1:56 @5) 9.7 km (5:33 / km) +57m 5:23 / km
ahr:138 max:157 weight:80.6kg shoes: Rincon 2 2020

2 miles brisk warmup, then 6x600m intervals with 200m walking breaks. Felt pretty decent, last one a bit of a struggle.
11 AM

Core (planks) 5:01 intensity: (2:44 @0) + (2:17 @1)
ahr:79 max:99 shoes: Saucony 2020

Thursday Sep 16, 2021 #

6 AM

Note
rhr:47 slept:8.0 weight:80.6kg

Wednesday Sep 15, 2021 #

6 AM

Note
rhr:38 slept:7.0 weight:81kg

8 AM

Run - Dirt (Amigos) 1:06:08 intensity: (17 @0) + (1:49 @1) + (19:57 @2) + (31:28 @3) + (12:37 @4) 11.28 km (5:52 / km) +89m 5:38 / km
ahr:128 max:149 weight:79.5kg shoes: Rincon 2 2020

Opted to go a little further today. Better than 6 (or 5), but wasn't easy... Very humid..

Core 1:00 [1]
shoes: Rincon 2 2020

1 PM

Core (planks) 3:00 [1]

Was going to do 5 minutes, but need to be wearing shoes. Can't do planks with barefoot toes..
3 PM

Walking (mowing) 17:10 intensity: (53 @1) + (6:24 @2) + (2:22 @3) + (3:41 @4) + (3:50 @5) 0.62 km (27:41 / km)
ahr:133 max:161 shoes: Saucony 2020

sweatfest... more thick stuff with bonus Toxicodendron to make it interesting...

Tuesday Sep 14, 2021 #

6 AM

Note
rhr:55 slept:8.0 weight:81.5kg

9 AM

Hiking (Soapstone) 1:33:57 intensity: (52:19 @0) + (41:19 @1) + (19 @2) 6.6 km (14:14 / km) +112m 13:07 / km
ahr:79 max:107 shoes: Roclite 275 2020

Walking Hadleigh with Anna & Jackson. Mostly nice day, some skeeters..
4 PM

Walking (mowing) 20:00 intensity: (10:00 @1) + (10:00 @2) 0.8 km (25:00 / km)
shoes: Saucony 2020

Thick stuff behind barn. Hasn't seen a mower in two months. Spent the battery pretty quickly, no gps, just estimate.

Monday Sep 13, 2021 #

6 AM

Note
rhr:48 slept:8.5 (rest day)

Legs a bit tired/achy this AM, so skipping Amigos. Might run later, might not. Mucking out the truck.

Sunday Sep 12, 2021 #

9 AM

Orienteering race (Green 2) 55:11 intensity: (1:43 @1) + (6:08 @2) + (25:15 @3) + (14:11 @4) + (7:54 @5) **** 4.89 km (11:18 / km) +83m 10:24 / km
ahr:137 max:176 spiked:8/9c shoes: 280 ORoc 2017

Better today, just an error on #3 due to misreading some dubiously mapped clear-cut. But no energy in the woods.
12 PM

Hiking (South Mountain) 2:19:08 intensity: (8:15 @0) + (1:56:18 @1) + (12:54 @2) + (1:10 @3) + (31 @4) 9.1 km (15:17 / km) +270m 13:18 / km
ahr:99 max:143 weight:80.9kg shoes: Roclite 275 2020

In 20+ years of camping weekends, I've never hiked up to the tower on South Mountain. So the kids and I were game today, so that is what we did before leaving town. Very muddy trail but otherwise very enjoyable.
C • mountain 2

Saturday Sep 11, 2021 #

Event: UNO Camping Weekend 2021 (Pawtuckaway)
 
10 AM

Run - Trail warm up/down 6:36 intensity: (8 @0) + (1:04 @1) + (4:06 @2) + (1:18 @3) 0.81 km (8:08 / km) +11m 7:38 / km
ahr:115 max:137 shoes: 280 ORoc 2017

Run to start..

Orienteering 1:07:35 intensity: (21 @0) + (12:29 @1) + (17:57 @2) + (23:20 @3) + (12:31 @4) + (57 @5) *** 5.35 km (12:38 / km) +74m 11:49 / km
ahr:123 max:160 spiked:8/11c shoes: 280 ORoc 2017

Misread map at #3, wasted 45-50 seconds on contour knoll right above control thinking dot knoll should be the high point. Doh... Then overshot #6 contouring hillside on Big Island, got 200m too far before realizing. Then got over cautious and undershot #7. Probably 15 minutes between the two mistakes. Rest OK, but slow in the woods.
1 PM

Walking 48:15 intensity: (9:56 @0) + (37:41 @1) + (38 @2) 3.27 km (14:44 / km) +11m 14:30 / km
ahr:90 max:110

7 PM

Walking 29:08 intensity: (10:15 @0) + (17:30 @1) + (1:22 @2) + (1 @3) 1.77 km (16:28 / km)
ahr:84 max:125


Green day 1 - Splits

Green Day 2 - Splits

Friday Sep 10, 2021 #

6 AM

Note
slept:6.0 weight:81.6kg

9 AM

Hiking 1:49:39 intensity: (2:16 @0) + (1:21:45 @1) + (24:23 @2) + (1:15 @3) 9.43 km (11:38 / km) +155m 10:45 / km
ahr:102 max:134

6 PM

Walking 47:40 intensity: (21:08 @0) + (26:17 @1) + (15 @2) 2.69 km (17:44 / km) +11m 17:23 / km
ahr:81 max:112

Thursday Sep 9, 2021 #

6 AM

Note
rhr:39 slept:5.5 weight:81.2kg

4 PM

Run - Mixed 33:08 intensity: (17 @1) + (1:31 @2) + (20:37 @3) + (10:07 @4) + (36 @5) 6.0 km (5:31 / km) +27m 5:24 / km
ahr:133 max:170 weight:80.8kg shoes: Rincon 2 2020

Bleh. Misty, no energy.

Wednesday Sep 8, 2021 #

6 AM

Note
rhr:47 slept:8.0 weight:80.7kg

8 AM

Run - Dirt (Amigos) 23:22 intensity: (3 @0) + (21 @1) + (1:29 @2) + (17:11 @3) + (4:18 @4) 4.83 km (4:50 / km) +35m 4:40 / km
ahr:130 max:146 shoes: Rincon 2 2020

Appt later this morning so ran a quick 4 miles in order to get home, shower and change. 3m @ sub8 pace. And an easier final mile.

Run - Dirt (Amigos) 10:52 intensity: (1:21 @1) + (1:42 @2) + (4:45 @3) + (3:04 @4) 1.62 km (6:42 / km)
ahr:128 max:151 weight:79.6kg shoes: Rincon 2 2020

The final mile, one faster 400m, but also some walking breaks.

Tuesday Sep 7, 2021 #

6 AM

Note
rhr:48 slept:7.5 weight:79.8kg

2 PM

Walking (mowing) 19:37 intensity: (7 @0) + (16:27 @1) + (1:28 @2) + (1:20 @3) + (15 @4) 0.84 km (23:20 / km) +6m 22:35 / km
ahr:98 max:142 shoes: Saucony 2020

Monday Sep 6, 2021 #

6 AM

Note
rhr:53 slept:7.75 weight:79.4kg

8 AM

Run - Dirt (Amigos) 48:52 intensity: (14 @0) + (39 @1) + (31:37 @2) + (16:22 @3) 8.06 km (6:04 / km) +53m 5:52 / km
ahr:120 max:134 weight:78.9kg shoes: Rincon 2 2020

Tired legs, stuck to 5m this AM.

Sunday Sep 5, 2021 #

Event: 2021 CMOUSA Corn Maze Champs
 
6 AM

Note
rhr:44 slept:8.25 weight:80.8kg

3 PM

Orienteering race (Corn Maze Sprint) 8:01 intensity: (20 @0) + (22 @1) + (36 @2) + (6:02 @3) + (41 @4) ** 1.13 km (7:05 / km)
ahr:129 max:142 spiked:5/5c shoes: Roclite 275 2020

5 PM

Orienteering race (Corn Maze Classic) 22:48 intensity: (20 @1) + (16 @2) + (57 @3) + (6:34 @4) + (14:41 @5) ** 3.64 km (6:16 / km)
ahr:155 max:174 spiked:11/11c shoes: Roclite 275 2020

Orienteering race (Corn Maze Oddball) 18:00 [3] *** 1.0 km (18:00 / km)
spiked:0/2c weight:80kg shoes: Roclite 275 2020

Non phone phone-o. Taking SMS directions from Phil, who couldn't see the flag on ski pole I was waving, so that complicated things. But I found them both and escaped.

Classic - Splits

Sprint - Splits

Saturday Sep 4, 2021 #

6 AM

Note
rhr:42 slept:7.25 weight:80.3kg

2 PM

Walking 43:23 intensity: (34 @0) + (41:21 @1) + (1:25 @2) + (3 @3) 4.56 km (9:30 / km) +27m 9:14 / km
ahr:91 max:131 shoes: Saucony 2020

Gorgeous afternoon. Brisk pace, worked up a sweat anyway.

Walking (mowing) 23:26 intensity: (41 @0) + (20:10 @1) + (1:39 @2) + (56 @3) 0.89 km (26:14 / km)
ahr:91 max:126 shoes: Saucony 2020

Friday Sep 3, 2021 #

6 AM

Note
rhr:42 slept:6.5 weight:81.3kg

Last minute run to Ridgefield to catch John Gros Band in the final summer concert series in the park last night. First live show we've been to in over 2 years. Good time, but not back until almost midnight.

C • Long show! 2
8 AM

Run - Dirt (Amigos) 54:43 intensity: (14 @0) + (8 @1) + (18:31 @2) + (34:20 @3) + (1:20 @4) + (10 @5) 9.64 km (5:41 / km) +65m 5:30 / km
ahr:125 max:156 weight:80.3kg shoes: RocliteG 290v2 2020

11 AM

Walking (mowing) 18:07 intensity: (7:17 @1) + (16 @2) + (9:56 @3) + (38 @4) 0.73 km (24:59 / km)
ahr:118 max:140 shoes: Saucony 2020

Thursday Sep 2, 2021 #

6 AM

Note
rhr:47 slept:7.0 weight:81.9kg

11 AM

Walking 47:30 intensity: (2:45 @0) + (33:46 @1) + (10:23 @2) + (35 @3) + (1 @4) 4.64 km (10:14 / km) +27m 9:57 / km
ahr:97 max:138 shoes: Saucony 2020

Brook over its banks, water up to road near Hare, running across, but passable. Brisk pace, but a few stops to ogle the water..
2 PM

Walking (mowing) 15:46 intensity: (7:11 @1) + (1:59 @2) + (39 @3) + (5:57 @4) 0.61 km (25:58 / km)
ahr:119 max:152 shoes: Saucony 2020

Wednesday Sep 1, 2021 #

6 AM

Note
rhr:33 slept:7.5 weight:82.1kg

8 AM

Run - Dirt (Amigos) 43:29 intensity: (12 @0) + (8 @1) + (6:41 @2) + (4:14 @3) + (32:14 @4) 8.06 km (5:24 / km) +77m 5:09 / km
ahr:137 max:153 shoes: Rincon 2 2020

Legs felt pretty good, so pushed a little. Felt a little tweak in R hamstring so stopped the watch there.

Run - Dirt (Amigos) 15:43 intensity: (6:40 @1) + (1:46 @2) + (6:51 @3) + (13 @4) + (13 @5) 2.41 km (6:31 / km)
ahr:114 max:170 weight:80.7kg shoes: Rincon 2 2020

Walked a short bit, but then opted for easy jog back.

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