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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Sep 4, 2011:

activity # timemileskm+mload
  Run - Trail3 3:16:00 18.89(10:23) 30.4(6:27) 83058.8
  Orienteering2 1:43:39 6.03(17:12) 9.7(10:41)15 /35c42%44.2
  Run - Mixed1 30:45 4.04(7:37) 6.5(4:44) 559.2
  Total5 5:30:24 28.96(11:25) 46.6(7:05) 88515 /35c42%112.2
averages - sleep:7.7 rhr:44 weight:165.7lbs

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Sunday Sep 4, 2011 #

6 AM

Note
rhr:42 slept:8.0 weight:168lbs

10 AM

Orienteering race (Sessions Red) 58:39 [4] 6.2 km (9:28 / km)
spiked:15/24c weight:165lbs shoes: 340 ORoc 2010

Very fun course at Sessions. Clusters of controls separated by fairly easy longer legs.

1 - pulled up a bit short, on some small boulders just east, then continued on. Not confident in map right here. -20s

2 - slightly L of control, but quick correction -10s

3 - spike

4 - southern trail, cutting off shortly after crossing old wall - spike

5 - wound up looking too low on this, seemed like the lower boulder cluster rocks were more prominent than the individually mapped boulders in circle - -20s

6 - spike

7 - trail to spur on L then down the hill, spiked the reentrant, flag tucked up in the narrower upper part - -10s

8 - spike

9 - trails, but seemed like some additional unmapped trails in the warren - but hit it cleanly anyhow. Tagged behind the knee by a bee leaving the control.

10 - hesitated after crossing trail as I didn't see the boulder hiding in the ferns - expected a much larger boulder -20s

11 - out to road, up to 2nd driveway and in... spike.

12 - up and over the hill, got a little L and had to come back around -15s

13 - should have gone straight back up and over, but went E to trail, crossed marsh and then up - clean, but wasted effort -25s

14 - Joe caught me up leaving 13, I left the control to the R around cliff to trail should have gone L, Joe gaining a 10m lead on me when he got out to trail. Thought about taking trail all the way, but woods looked good, so dived in following Joe. Stayed high enough to avoid marshier ground below and rejoined the trail near the bare rock - Joe gone at this point. Down trail leaving trail by cliff, hit it cleanly

15 - having to hold map at arms length due to contacts, I mistook this for a knoll with bare rock rather than a marshy depression. So when I crested the hill and did not see any knolls, I slowed virtually to a stop scanning the terrain moving slowly. -20s

16 - down trail briefly then into the woods and along bottom of cliff series - young kid in an Arctic OC top caught me here. Too much catching going on here...

17 - Trail run chasing AOC dude, he took the wrong fork, I got ahead, he passed me again (fast dude BTW), out to road and across stream staying on the white side of the green. Successful about halfway down but then encountered mucho laurel that had obviously thickened up since the map was last updated in this area. Had to pick my way down to flag with reduced visibility. -75s

18 - spike

19 - AOC went S, I went through the evergreens S of pond, AOC went screaming northward below the hill as I crossed his path behind him and proceed to spike the control and depart...

20 - spike

21 - straight, R of cliff, down spur or so I thought, did not see knoll in terrain from that angle, skirted it to N and found myself up on broader hilltop (in laurel, of course) corrected and came back through laurel slowly to find it easily from this angle. --90s

22 - due N to road, N on path, then up indistinct path which was quite distinct once on it, but the beginning was not evident, but I knew I needed to go up that reentrant so no time lost. Hill was a slog, walked most of it...

23 - N of enclosure, spike

24 - spike

So about 5 minutes of errors - smallish cumulative ones, no major booms. But generally felt slow on the latter half of course.
2 PM

Orienteering (Sessions Ctrl Pickup) 45:00 [2] 3.5 km (12:51 / km)
11c shoes: 340 ORoc 2010

Picking up controls - 11 of them. Jogged the first 6 loop, but just walked the 5 on the far side of the park since I had changed into dryish clothing and drove over and didn't feel like getting sweaty again. Did so anyway..

Saturday Sep 3, 2011 #

6 AM

Note
rhr:44 slept:6.5 weight:167.2lbs

7 AM

Run - Trail long (Case) 1:09:00 [3] 11.0 km (6:16 / km) +300m 5:31 / km
weight:166.4lbs shoes: old 285 Roclite A

With John, Dave & Tony. Trails clear, minimal debris on our loop.

Friday Sep 2, 2011 #

6 AM

Note
rhr:45 slept:8.0 weight:163.4lbs

Thursday Sep 1, 2011 #

6 AM

Note
rhr:45 slept:7.5 weight:166.8lbs

wow, what a slacker...

Must just go with a short-handed, new semester, post-Irene, car-less kind of week. Hoping to get out for a recon of the Nipmuck course this evening.
5 PM

Run - Trail (Nipmuck recon) 1:51:45 [3] 17.4 km (6:25 / km) +420m 5:44 / km
weight:163.4lbs shoes: old 285 Roclite A

With Dave & Dom - Perry Hill to Eastford Rd - slow on the way out, stopping frequently to remove storm debris from the trail. About a half dozen that will need some saw work. All in all not bad. Quite a bit speedier on the return trip - pushed the uphills hard - fartlek-style.... A good workout...

Wednesday Aug 31, 2011 #

6 AM

Note
rhr:43 slept:8.0 weight:166.4lbs

Tuesday Aug 30, 2011 #

6 AM

Note
rhr:44 slept:8.0 weight:165lbs

Monday Aug 29, 2011 #

4 PM

Run - Trail hills (Hare Hills) 15:15 [3] 2.0 km (7:38 / km) +110m 5:59 / km
shoes: old 285 Roclite A

Ran out Hare Rd, then opted to drop down to the lake and do a couple hill repeats. A good twisty, rooty, rocky, muddy jeep track, ~500m from bottom to top, 55m climb for each. Only did two. Total climb also includes 55m climb from corner of SLR up to top of hill over 800m. These felt hard and they were - but they will be good for me as hill climbing is a weak spot. But no energy in the legs today, so I was fine with calling it a day at two.

I have no idea what that pace spike anomaly around 2km in was, its not like I was evading attack badgers or sub-morons or anything...

Run - Mixed warm up/down (Hare Rd) 30:45 [3] 6.5 km (4:44 / km) +55m 4:32 / km
weight:165.4lbs shoes: old 285 Roclite A

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