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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Apr 16, 2016:

activity # timemileskm+mload
  Orienteering5 2:16:47 11.04(12:23) 17.77(7:42) 35940 /73c54%115.1
  Run - Trail4 57:12 5.88(9:44) 9.46(6:03) 22938.2
  Run - Road1 28:55 3.0(9:38) 4.83(5:59) 458.4
  Total7 3:42:54 19.92(11:11) 32.06(6:57) 63240 /73c54%161.7
  [1-5]7 3:41:56
averages - sleep:6.3 rhr:45 weight:76.8kg

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SuMoTuWeThFrSa

Saturday Apr 16, 2016 #

Event: 2016 NEOC Troll Cup: High Rock
 
9 AM

Run - Trail warm up/down 1:46 intensity: (1:34 @4) + (12 @5) 0.15 mi (11:48 / mi) +9m 10:02 / mi
ahr:139 max:149 shoes: 340 ORoc 2011

Orienteering race 34:17 intensity: (38 @1) + (21 @2) + (45 @3) + (10:28 @4) + (22:05 @5) **** 2.11 mi (16:15 / mi) +82m 14:30 / mi
ahr:150 max:177 14c rhr:38 slept:7.0 weight:76.8kg shoes: 340 ORoc 2011

Got R leaving 7, then parallel error ed my way to a 4+ minute boom on 8, hitting road SE of control. Damn...

Summary: 1 (major) error, 2 fastest splits, was in 1st at time of the boom...
2 PM

Run - Trail warm up/down 1:30 [3] 0.16 mi (9:24 / mi) +14m 7:23 / mi
shoes: 340 ORoc 2011

Orienteering race 41:47 intensity: (13 @2) + (57 @3) + (6:25 @4) + (34:12 @5) **** 2.61 mi (16:01 / mi) +100m 14:19 / mi
ahr:152 max:171 15c shoes: 340 ORoc 2011

Less than 4 minutes back of Stefan in M50. That's doable with a solid run in the long... long shot, but not unachievable....

Summary: 5 errors, only one over a minute, rest ~30s. 1 fastest split plus chute. Most 'errors' due to getting pushed off line by vegetation. Biggest error overshot control not reading detail in the circle on a short 83m leg.

Middle Prelim Green X - Splits

Middle Final Green X - Splits

Friday Apr 15, 2016 #

Note
rhr:41 slept:4.5 weight:76.8kg (rest day)

Not planning on anything today, feeling a bit crappy...

Thursday Apr 14, 2016 #

6 PM

Orienteering 19:25 intensity: (6:03 @4) + (13:22 @5) 2.35 mi (8:16 / mi) +36m 7:53 / mi
ahr:156 max:176 spiked:17/18c rhr:46 slept:4.75 weight:76.8kg shoes: 212 X-Talon 2012

UMass Amherst Sprint Training. Overran #1, wasn't sure what I was looking for, lots of flagging stakes in ground, I wanted the bit of orange tape duct taped to a tree. Lesson learned, rest ok...

Tuesday Apr 12, 2016 #

5 PM

Run - Trail (Shafran) 35:18 intensity: (15 @0) + (30 @1) + (27 @2) + (4:03 @3) + (8:53 @4) + (21:10 @5) 3.85 mi (9:10 / mi) +99m 8:29 / mi
ahr:150 max:186 weight:76.7kg shoes: 285 Roclite C

Late afternoon, sun finally came out. Had a brief window to run, so just a jaunt down around Shafran. HR indicates I was working harder than intended, though it never felt super hard.

Monday Apr 11, 2016 #

4 PM

Run - Trail 18:38 intensity: (8 @0) + (9 @1) + (28 @2) + (4:48 @3) + (11:51 @4) + (1:14 @5) 1.72 mi (10:50 / mi) +107m 9:05 / mi
ahr:132 max:155 rhr:55 slept:7.0 weight:76.6kg shoes: Mafate Speed 2015

Easy recovery run

Run - Road 28:55 intensity: (5:08 @2) + (22:59 @3) + (48 @4) 3.0 mi (9:38 / mi) +45m 9:13 / mi
ahr:120 max:131 shoes: Mafate Speed 2015

And back on the dirt road

Sunday Apr 10, 2016 #

Event: NEOC/WCOC: Cemetery Hill
 
10 AM

Orienteering race 20:40 intensity: (14 @0) + (43 @1) + (4 @2) + (5 @3) + (1:02 @4) + (18:32 @5) 1.92 mi (10:46 / mi) +81m 9:31 / mi
ahr:154 max:169 spiked:13/14c rhr:47 slept:8.0 weight:76.8kg shoes: 340 ORoc 2010

35F, sunny. First sprint of the day. Finished 2nd in the old guys race, 47s behind Joe Brautigam, 3s ahead of Tim Parson. Should make for an interesting chase start final...
12 PM

Orienteering race 20:38 intensity: (21 @0) + (31 @1) + (33 @2) + (2:31 @3) + (1:42 @4) + (15:00 @5) 2.05 mi (10:04 / mi) +60m 9:14 / mi
ahr:115 max:135 spiked:10/12c shoes: 340 ORoc 2010

Chase start. Started 2nd, 47s behind Joe, and 3s ahead of Tim, with whom I would trade positions with the whole race. Watch bumped at #3, so no track past there. Caught a glimpse of Joe about 20s ahead heading into #5, but then Tim & I got mired in a blackberry thicket enroute to 7 and never saw Joe again. Tim & I took different routes on the last few, often in view but never on the same line. Coming in to the last control I still had that 3s margin on him but managed to distance him on the run-in to finish, looking over my shoulder frequently.. 2nd over all - not quite New England Sprint Champion 2016. Oh well... At least a fellow club mate took the win...

Short Sprint - Splits

Final Sprint - Splits

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