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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 31 days ending Mar 31, 2022:

activity # timemileskm+mload
  Run - Dirt10 7:53:45 49.75(9:31) 80.07(5:55) 530161.7
  Orienteering7 7:21:55 28.34(15:36) 45.61(9:41) 77196 /101c95%184.4
  Walking13 6:54:45 23.3 37.49 21926.2
  Run - Road8 4:41:41 29.23(9:38) 47.04(5:59) 592117.2
  Run - Trail3 1:55:43 8.11(14:17) 13.04(8:52) 28337.9
  Hiking3 1:51:51 4.75(23:32) 7.65(14:37) 3228.8
  Run - Mixed1 30:00 3.14(9:33) 5.06(5:56) 1512.8
  Core4 22:371.7
  Sport Photography3 3
  Total39 31:32:20 146.62 235.96 273296 /101c95%550.6
  [1-5]37 27:36:53
averages - sleep:8 rhr:53 weight:83.4kg

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Thursday Mar 31, 2022 #

6 AM

Note
rhr:50 slept:7.25 weight:83kg

Time to drive...

Wednesday Mar 30, 2022 #

6 AM

Note
rhr:50 slept:8.5 weight:82.9kg


  • OUSA - Run the Rotary - FB, IG, AP
9 AM

Run - Dirt (GC#14 Easy) 53:57 intensity: (1:57 @0) + (6:41 @1) + (5:09 @2) + (33:55 @3) + (6:15 @4) 8.96 km (6:01 / km) +58m 5:50 / km
ahr:124 max:142 weight:82.2kg shoes: Rincon 2 2020

Walked the cooldown..
2 PM

Walking (Cross Farms) 1 [0]
shoes: Saucony 2020

18 holes with Jim, Rich & Sean

Tuesday Mar 29, 2022 #

6 AM

Note
rhr:54 slept:7.2 weight:83.7kg


  • OUSA - Billygoat tease - AP
12 PM

Hiking (Wolf Den) 1:31:11 intensity: (46:20 @0) + (39:11 @1) + (5:40 @2) 6.22 km (14:40 / km) +213m 12:32 / km
ahr:87 max:113 shoes: Roclite 275 2020

Adding missing horse trail to Wolf Den map.
6 PM

Run - Road (GC#13 Easy) 30:18 intensity: (15 @0) + (19 @1) + (2:01 @2) + (12:49 @3) + (14:54 @4) 4.91 km (6:10 / km) +93m 5:38 / km
ahr:134 max:154 weight:83.3kg shoes: Rincon 2 2020

Easy run @ Henry Park = bad idea. Too fast down McLean, too slow going up. Just did loops around tower with Stephanie for rest and managed to run the prescribed pace. Chilly evening, no way to dodge the wind.

Monday Mar 28, 2022 #

7 AM

Note
rhr:52 slept:8.75 weight:83.1kg


  • OUSA - Great Brook Farm NRE - FB, IG, AP
C • Image for Great Brook 3
8 AM

Run - Dirt (GC#12 Easy) 30:48 intensity: (19 @0) + (1:29 @1) + (2:51 @2) + (25:17 @3) + (52 @4) 5.14 km (5:59 / km) +30m 5:49 / km
ahr:125 max:140 shoes: Rincon 2 2020

Just a 30 minute easy run on schedule, which was just as well as the wind made for a "feels like" temp of 9f. Brrrr... and glad to be done.

Sunday Mar 27, 2022 #

5 AM

Note
rhr:54 slept:7.25 weight:82.9kg


  • OUSA - WOC Team Trials update - Web, FB x3
7 AM

Run - Trail long (YaleMyers) 1:46:16 intensity: (23 @0) + (5:16 @1) + (21:38 @2) + (55:13 @3) + (22:39 @4) + (1:07 @5) 11.64 km (9:08 / km) +283m 8:08 / km
ahr:127 max:159 weight:81.4kg shoes: ORoc 290 Ultra 2021

AP posted this as orienteering. Must have known I was running with map - 1:15000 KP generated map. Northern Nipmuck training run w/ Ken, Fred, Scott & Sundar who caught up near turnaround. Ran from 2 Pipes to Bigelow and back. Only 8 for me, rest joined the late crew for southern part of course.

GPS apparently didn't lock until 2km mark... usually locks within 10 seconds or so..





Saturday Mar 26, 2022 #

Note

NEOC - Auburndale Sprints(BYOM)
6 AM

Note
rhr:52 slept:7.45 weight:83.1kg

10 AM

Orienteering race (Auburndale Long Sprint) 27:42 intensity: (20 @2) + (21 @3) + (14:52 @4) + (12:09 @5) ** 4.98 km (5:34 / km)
ahr:153 max:167 spiked:13/15c shoes: Roclite 275 2020

BYOM event but went during beginner event so big crowd - over 200. 1;5000 map, a couple overruns due to not paying attention. Then a couple hours sport photography for YMP

Sport Photography (2.5 hours) 1 [0]
weight:82.4kg shoes: Roclite 275 2020

Friday Mar 25, 2022 #

6 AM

Note
rhr:53 slept:8.0 weight:83.4kg

9 AM

Run - Dirt (GC#11 Easy) 30:00 intensity: (10 @0) + (1:35 @1) + (6:55 @2) + (15:43 @3) + (5:37 @4) 5.01 km (5:59 / km) +65m 5:37 / km
ahr:126 max:150 shoes: Rincon 2 2020

The prescribed workout.

Run - Dirt intervals 25:07 intensity: (54 @1) + (2:16 @2) + (1:50 @3) + (11:33 @4) + (8:34 @5) 4.87 km (5:09 / km)
ahr:144 max:163 weight:82.3kg shoes: Rincon 2 2020

And a workout to make up for missing yesterday. 2x1600m with 400m recovery and 1200m cooldown.
1 PM

Core (Compost Turn) 4:59 intensity: (58 @1) + (3:59 @2) + (2 @3)
ahr:108 max:121

Wednesday Mar 23, 2022 #

7 AM

Note
rhr:52 slept:8.5 weight:83.2kg (sick)


  • OUSA - RUS/BLR Policy - Web, Club-Net
  • OUSA - DVOA Big Woods - DVOA / Julie Keim Photos - FB
  • OUSA - Permanent course map additions - WPOC
8 AM

Run - Dirt long (GC #10 Easy) 1:20:00 intensity: (25 @0) + (17 @1) + (3:24 @2) + (1:15:19 @3) + (35 @4) 13.57 km (5:54 / km) +106m 5:40 / km
ahr:128 max:140 weight:81.7kg shoes: Rincon 2 2020

To the gate and back with Mike. Maintained steady pace at low end of range on way out (6:00/km) and upper end of range (5:30/km) on the way back. Suggested range for the run was 5:27-6:05

Tuesday Mar 22, 2022 #

7 AM

Note
rhr:56 slept:8.5 weight:83kg (sick)


  • OUSA - Big Woods Recap - Web | FB
10 AM

Walking 48:14 intensity: (25:13 @0) + (23:01 @1) 4.72 km (10:13 / km) +26m 9:57 / km
ahr:85 max:99 shoes: RocliteG 290v2 2020

Sunny but chilly. Opted for a walk rather than run today.

Monday Mar 21, 2022 #

6 AM

Note
rhr:55 slept:8.5 weight:82.8kg (sick)

C • insta 2
9 AM

Run - Dirt (GC #9 Easy) 32:01 intensity: (15 @0) + (28 @1) + (4:35 @2) + (22:26 @3) + (4:17 @4) 5.63 km (5:41 / km) +39m 5:30 / km
ahr:129 max:140 weight:82.3kg shoes: Roclite 275 2020

Hop River Trail w/Amigos

Sunday Mar 20, 2022 #

6 AM

Note
rhr:55

Still dealing with allergies/sinusitis crap.
8 AM

Orienteering race (Coventry Woods GreenX) 1:08:40 intensity: (31 @1) + (8:44 @2) + (38:24 @3) + (21:01 @4) *** 6.42 km (10:42 / km) +238m 9:01 / km
ahr:121 max:153 spiked:15/15c (sick) shoes: ORoc 290 Ultra 2021

Clean run, but between my current condition (aka fat), rocks and brambles underfoot and a cautious pace to avoid navigational mishaps I was well back of the leaders - 5th 2-day combined in M60+. But happy with the run in general.

RouteGadget
9 AM

Sport Photography (3.5 hours) 1 [0]
weight:82.8kg shoes: Roclite 275 2020

Another 650 photos to process tomorrow...

Green X - Splits

Saturday Mar 19, 2022 #

Event: DVOA Big Woods National Event
 
6 AM

Note
rhr:53 (sick)

8 AM

Run - Road warm up/down 4:08 intensity: (2 @0) + (20 @1) + (51 @2) + (1:09 @3) + (1:46 @4) 0.64 km (6:27 / km)
ahr:127 max:144 shoes: ORoc 290 Ultra 2021

Orienteering race (French Ck N - GreenX) 1:15:10 intensity: (23 @0) + (15 @1) + (7:12 @2) + (31:51 @3) + (35:28 @4) + (1 @5) **** 6.91 km (10:53 / km) +188m 9:35 / km
ahr:134 max:155 spiked:14/15c shoes: ORoc 290 Ultra 2021

4th spot

RouteGadget

Sport Photography (3.5 hours) 1 [0]
ahr:91 max:117 shoes: Roclite 275 2020

5 PM

Note

18 holes disc golf with Jim & Joe

Green X - Splits

Friday Mar 18, 2022 #

7 AM

Note
rhr:55 slept:6.1 weight:83.5kg (sick)

9 AM

Run - Dirt (GC #8 Easy) 32:28 intensity: (1 @0) + (20 @1) + (1:21 @2) + (21:52 @3) + (8:54 @4) 5.7 km (5:42 / km) +37m 5:31 / km
ahr:129 max:143 shoes: Rincon 2 2020

Lovely day... on to PA..
3 PM

Orienteering (French Creek model) 21:45 intensity: (16 @0) + (10 @1) + (2:05 @2) + (7:34 @3) + (11:40 @4) *** 2.15 km (10:08 / km) +36m 9:21 / km
ahr:134 max:153 spiked:12/13c shoes: Roclite 275 2020

A variety of blood letting vegetation - I sampled all shades of green to "get a feel" - but seems well mapped. Can't always avoid it, but at least it informs more desirable route choices. Woods open, flags highly visible. Only one error of note when I was expecting flag further away from rocky ground than it was. Running, but not pushing it..

Thursday Mar 17, 2022 #

7 AM

Note
rhr:53 slept:8.5 weight:83.2kg (sick)

3 PM

Walking 50:12 intensity: (22:49 @0) + (27:23 @1) 4.65 km (10:48 / km) +26m 10:30 / km
ahr:86 max:99 shoes: Saucony 2020

Quite humid, but not raining.

Wednesday Mar 16, 2022 #

6 AM

Note
rhr:53 slept:8.1 weight:83.6kg

9 AM

Run - Dirt (GC #7 Easy) 1:00:00 intensity: (15 @0) + (3:06 @1) + (1:31 @2) + (46:30 @3) + (8:38 @4) 10.14 km (5:55 / km) +64m 5:44 / km
ahr:131 max:143 weight:82.3kg shoes: Rincon 2 2020

Most of it with Dean - stayed closer to middle of pace range and mostly zone 3. Will aim for as close to 6min/km on Friday for low end HR comparison.
3 PM

Walking 37:30 intensity: (21:29 @0) + (16:01 @1) 3.14 km (11:57 / km) +20m 11:35 / km
ahr:84 max:97 shoes: Saucony 2020

Walk w/ Anna

Tuesday Mar 15, 2022 #

7 AM

Note
rhr:53 slept:7.5 weight:84.6kg


  • OUSA - World Ski-O Champs - Sprint - Web, FB, IG
11 AM

Run - Trail warm up/down 4:31 intensity: (11 @0) + (19 @1) + (3:28 @2) + (33 @3) 0.68 km (6:37 / km)
ahr:110 max:123 shoes: ORoc 290 Ultra 2021

Orienteering (Control Pickup) 1:40:49 intensity: (7:38 @0) + (33:54 @1) + (44:47 @2) + (14:12 @3) + (18 @4) ** 7.58 km (13:18 / km) +126m 12:17 / km
ahr:105 max:140 spiked:14/14c shoes: ORoc 290 Ultra 2021

Collecting controls, ran some, walked more than some, in no particular hurry on a gorgeous day.

Hiking warm up/down 11:38 intensity: (1:07 @0) + (3:32 @1) + (6:59 @2) 0.7 km (16:31 / km) +54m 11:55 / km
ahr:102 max:118 shoes: ORoc 290 Ultra 2021

1 PM

Run - Dirt (GC #6 Easy) 30:00 intensity: (14 @0) + (3:39 @1) + (2:59 @2) + (5:24 @3) + (17:44 @4) 4.73 km (6:21 / km) +20m 6:13 / km
ahr:130 max:151 weight:82.3kg shoes: ORoc 290 Ultra 2021

Over to Steeles Crossing for 30 minutes easy. Stayed in the pace range even though HR mostly level 4. But also hungry & dehydrated for this having neglected to bring snacks and already having been out for 100 minutes just prior.

Monday Mar 14, 2022 #

6 AM

Note
rhr:51 slept:8.0 weight:84.4kg

8 AM

Run - Dirt (GC#5 - Easy) 51:54 intensity: (8 @0) + (11 @1) + (30:37 @2) + (20:58 @3) 8.12 km (6:24 / km) +64m 6:09 / km
ahr:118 max:129 weight:83.6kg shoes: Roclite 275 2020

Still some ice in spots on rail trail. Ran with Jim for 5. Pace was less than garmin prescribed range, but opted to run a sub-par pace to see what the coaching would make of it - tagged the run as 'room to grow'. But this was prescribed as a 40min run, so an extra 12 minutes picks up the slack. Busy week on tap anyway, so not worried about taking it too easy. My 'rest days' are all full of O anyway.

Sunday Mar 13, 2022 #

6 AM

Note
rhr:54 slept:7.8 weight:84.5kg

2 PM

Walking 1:02:36 intensity: (24:00 @0) + (38:36 @1) 6.03 km (10:23 / km) +26m 10:10 / km
ahr:87 max:101 shoes: RocliteG 290v2 2020

Original plan was O at Coops Sawmill, but woke to windchill in low single digits and a couple inches snow. Rest of the week looks much more pleasant for woods running so just went for a walk today. Gay City flag retrieval Tues, so probably Coops on Thursday.

Saturday Mar 12, 2022 #

6 AM

Note
rhr:53 slept:8.3 weight:83.5kg


  • OUSA - Lubrecht 1-Day NRE - FB, IG
7 AM

Run - Dirt (Hop River) 47:30 intensity: (8 @0) + (54 @1) + (2:50 @2) + (23:06 @3) + (20:32 @4) 8.21 km (5:47 / km) +47m 5:37 / km
ahr:134 max:151 weight:82.6kg shoes: Roclite 275 2020

Joined Howies marathon training long run group. No intention of doing the full 14, but start time and pace were amenable to my goals for the day so joined them for five.

Friday Mar 11, 2022 #

6 AM

Note
rhr:50 slept:7.3 weight:85.1kg

9 AM

Run - Road (GC #4 Easy) 50:00 intensity: (20 @0) + (24 @1) + (4:52 @2) + (28:12 @3) + (16:12 @4) 8.7 km (5:45 / km) +61m 5:33 / km
ahr:131 max:145 shoes: Rincon 2 2020

10 AM

Run - Trail warm up/down 4:56 intensity: (10 @0) + (25 @1) + (4:15 @2) + (6 @3) 0.72 km (6:49 / km)
ahr:110 max:120 shoes: ORoc 290 Ultra 2021

Orienteering (Gay City Green) 53:32 intensity: (18 @1) + (57 @2) + (31:46 @3) + (20:31 @4) *** 5.61 km (9:33 / km) +109m 8:42 / km
ahr:135 max:154 spiked:8/8c shoes: ORoc 290 Ultra 2021

2nd workout of the morning. Tried to push on tired legs. More or less successful. Saw Jeff & Judy near the end of my course. Nice day in the woods.

Splits

Hiking warm up/down 9:02 intensity: (7:12 @2) + (1:50 @3) 0.73 km (12:25 / km) +55m 9:01 / km
ahr:116 max:125 weight:82.3kg shoes: ORoc 290 Ultra 2021

Thursday Mar 10, 2022 #

6 AM

Note
rhr:53 slept:8.2 weight:85kg

2 PM

Run - Road (Easy Run) 30:00 intensity: (17 @1) + (5:10 @2) + (11:02 @3) + (13:31 @4) 5.14 km (5:50 / km) +60m 5:31 / km
ahr:133 max:153 shoes: Rincon 2 2020

Crystal Springs loop. Another GC prescribed run. 30min easy - managed to keep the easy pace in the zone, but warmup/cooldown are essentially same pace.

Walking warm up/down 4:23 intensity: (3:39 @1) + (27 @2) + (17 @3) 0.4 km (10:51 / km) +8m 9:55 / km
ahr:98 max:124 weight:84.8kg shoes: Rincon 2 2020

Wednesday Mar 9, 2022 #

6 AM

Note
rhr:53 slept:7.5 weight:84.5kg (rest day)

Legs tired. Day off me thinks.
12 PM

Walking 23:30 intensity: (23:25 @0) + (5 @1) 1.13 km (20:52 / km)
ahr:65 max:86 shoes: Roclite 275 2020

Short walk on beach in Niantic while visiting Hayden on the occasion of his 21st birthday. No more youth in the Morse household.

Tuesday Mar 8, 2022 #

6 AM

Note
rhr:55 slept:7.8 weight:84.8kg


  • OUSA - World Ski Orienteering Championships Web, FB
2 PM

Run - Mixed 30:00 intensity: (16 @0) + (17 @1) + (52 @2) + (15:12 @3) + (13:23 @4) 5.06 km (5:56 / km) +15m 5:51 / km
ahr:134 max:149 shoes: Roclite 275 2020

Not quite Lake & back. Garmin specified easy run, which apparently even my easy warmup pace was too fast. But running much slower than that feels very awkward. Managed to get the pace slowed down enough in the second half. Tomorrow calls for 'long run', but in reality it is shorter and likely slower than the regular Amigo run. So we'll see where we fall.

Walking warm up/down 6:45 intensity: (4:29 @1) + (2:16 @2) 0.66 km (10:11 / km) +13m 9:17 / km
ahr:102 max:119 shoes: Roclite 275 2020

A bit more after completing the 30min workout to get home.

Monday Mar 7, 2022 #

6 AM

Note
rhr:47 slept:7.75 weight:84kg

Starting a 1/2 marathon training plan using Garmin Coach on a lark to mix up my running a bit. Today calls for a 9 minute benchmark run - 2min warmup, 5min strong, 2min cool down. I will certainly run more than that this AM, but I'll build this in somewhere.
8 AM

Core 9:51 intensity: (8:10 @0) + (56 @1) + (45 @2)
ahr:77 max:114

Run - Road warm up/down (Amigos) 12:58 intensity: (59 @0) + (12 @1) + (3:02 @2) + (8:35 @3) + (10 @4) 2.12 km (6:08 / km) +13m 5:57 / km
ahr:122 max:141 shoes: Rincon 2 2020

Warmup with group to Tumnel Rd

Run - Road tempo (Benchmark) 9:00 intensity: (57 @2) + (2:31 @3) + (3:10 @4) + (2:22 @5) 1.66 km (5:26 / km) +2m 5:23 / km
ahr:142 max:161 shoes: Rincon 2 2020

Benchmark #1 - 2min warmup, 5min strong. 2min cool down.

Walking warm up/down (Amigos) 38:00 intensity: (5:29 @0) + (32:01 @1) + (30 @2) 3.31 km (11:29 / km) +31m 10:59 / km
ahr:91 max:105 weight:83.3kg shoes: Rincon 2 2020

Climbed hill from Bread & Milk, walked back on rail trail. Muddy, but no ice. Not great running though.

Sunday Mar 6, 2022 #

Event: DVOA Core Creek Park
 
6 AM

Note
rhr:53 slept:7.75 weight:84kg

11 AM

Orienteering (Core Creek Red (sic)) 1:34:17 intensity: (11 @0) + (20 @1) + (11 @2) + (10:20 @3) + (1:12:14 @4) + (11:01 @5) *** 11.97 km (7:53 / km) +75m 7:38 / km
ahr:145 max:161 spiked:20/21c shoes: ORoc 290 Ultra 2021

Map scale whacked, much longer than advertised at 9.8km nominal for Red. But a decent run, kept it in zone 4/5 for 90% of the race, pushed around by veg nasties in some spots. Only error of note on 8 where did not find expected trail segment looped around S of control before fighting my way in. Comments in splits.

RouteGadget

Red - Splits

Saturday Mar 5, 2022 #

6 AM

Note
rhr:49 slept:9.0 weight:84kg

9 AM

Walking 48:56 intensity: (23:47 @0) + (25:09 @1) 4.7 km (10:24 / km) +26m 10:07 / km
ahr:86 max:101 shoes: RocliteG 290v2 2020

Friday Mar 4, 2022 #

6 AM

Note
rhr:50 slept:9.25 weight:84.7kg

7 AM

Core (planks) 5:28 intensity: (4:24 @0) + (1:04 @1)
ahr:83 max:92

9 AM

Run - Road hills (Amigos) 50:37 intensity: (8 @0) + (20 @1) + (3:09 @2) + (14:24 @3) + (30:06 @4) + (2:30 @5) 9.03 km (5:36 / km) +114m 5:16 / km
ahr:139 max:160 shoes: Rincon 2 2020

Pushed it up Valley Falls Rd today. Back down Bolton>Bread & Milk. Tossed in some pickups on the ways back. Chilly but a decent run.

Core 2:19 intensity: (27 @1) + (1:39 @2) + (13 @3)
ahr:107 max:121 weight:83.8kg

Thursday Mar 3, 2022 #

6 AM

Note
rhr:55 slept:8.75 weight:84.7kg (rest day)

7 AM

Walking 50:56 intensity: (5:26 @0) + (44:31 @1) + (59 @2) 4.75 km (10:43 / km) +27m 10:26 / km
ahr:91 max:104 shoes: Saucony 2020

Icy road - both dirt and paved sections, but not running so not much of an issue. Sunny, 30F

Wednesday Mar 2, 2022 #

6 AM

Note
rhr:54 slept:9.0 weight:83.7kg


  • OUSA - OUSA Masters Championships - 2022 & 2023 - Web, FB, IG
  • OUSA - Misc Website updates
9 AM

Run - Road (Amigos) 38:37 intensity: (10 @0) + (14 @1) + (4:08 @2) + (23:17 @3) + (10:48 @4) 6.57 km (5:53 / km) +68m 5:35 / km
ahr:131 max:152 shoes: Rincon 2 2020

Walking (Bread & Milk) 9:51 intensity: (9:01 @1) + (50 @2) 1.0 km (9:49 / km) +1m 9:46 / km
ahr:97 max:115 shoes: Rincon 2 2020

Felt like a walk break, so took a walk break...

Run - Road (Amigos) 13:48 intensity: (12 @1) + (24 @2) + (6:50 @3) + (6:22 @4) 2.42 km (5:42 / km)
ahr:135 max:146 shoes: Rincon 2 2020

And resumed running with an assortment of pace pickups - mailboxes, trashcans etc..
3 PM

Walking 33:51 intensity: (7:54 @0) + (25:14 @1) + (43 @2) 2.99 km (11:19 / km) +16m 11:02 / km
ahr:90 max:105 shoes: Saucony 2020

Sunny, mid 40s - no reason not to go for a walk. solo today..

Tuesday Mar 1, 2022 #

6 AM

Note
rhr:53 slept:7.0 weight:84.5kg


  • OUSA - Flying Pig Registration Open - FB, IG
6 PM

Run - Road hills (Henry Park) 42:15 intensity: (36 @0) + (34 @1) + (9:47 @2) + (14:05 @3) + (17:08 @4) + (5 @5) 5.85 km (7:13 / km) +182m 6:15 / km
ahr:131 max:156 shoes: Rincon 2 2020

Easy hills in the dim with Cheri & Howie

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