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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending May 10, 2020:

activity # timemileskm+mload
  Fieldwork5 9:55:44 13.98(42:37) 22.5(26:29) 36017.9
  Orienteering3 3:05:42 15.74(11:48) 25.34(7:20) 67118 /20c90%88.4
  Walking2 2:02:13 6.75(18:07) 10.86(11:15) 800.3
  Hiking3 55:47 2.47(22:33) 3.98(14:01) 503.7
  Run - Trail2 55:40 5.87(9:29) 9.44(5:54) 17828.6
  Run - Road1 9:54 0.98(10:04) 1.58(6:15) 143.1
  Total9 17:05:00 45.8(22:23) 73.7(13:54) 135418 /20c90%142.0
  [1-5]8 7:14:59
averages - sleep:6.8 rhr:41 weight:80.1kg

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Sunday May 10, 2020 #

5 AM

Note
rhr:40 slept:6.5 weight:80.9kg

8 AM

Fieldwork 2:21:54 intensity: (1:52:32 @0) + (23:18 @1) + (5:44 @2) + (20 @3) 5.22 km (27:12 / km) +73m 25:26 / km
ahr:84 max:135 shoes: SpeedCross4 2020

Hiking 12:19 intensity: (10:20 @0) + (1:59 @1) 0.59 km (20:46 / km) +10m 19:08 / km
ahr:81 max:98 shoes: SpeedCross4 2020

Walking back to truck to switch into running gear, ditch the mapping gear etc. Ran into JHen...

Orienteering 59:33 intensity: (5 @0) + (10 @1) + (35 @2) + (7:18 @3) + (50:02 @4) + (1:23 @5) * 9.37 km (6:21 / km) +209m 5:43 / km
ahr:143 max:167 spiked:5/5c weight:78.8kg shoes: 280 ORoc 2017

Mostly a trail run, but with map in hand making some mental notes as I went along. And a few off-trail forays connecting networks. Ran into Diane H. on mountain bike below Buckingham.

Saturday May 9, 2020 #

6 AM

Note
rhr:45 slept:6.5 weight:80.7kg (rest day)

Friday May 8, 2020 #

6 AM

Note
rhr:40 slept:8.5 weight:80.1kg (rest day)

7 AM

Fieldwork 2:28:07 intensity: (1:29:46 @0) + (46:29 @1) + (10:37 @2) + (1:15 @3) 6.49 km (22:50 / km) +82m 21:29 / km
ahr:88 max:134 weight:79.8kg shoes: SpeedCross4 2020

Quite a bit of blueberry today. Calibrating my mapping threshold for light green and undergrowth/slow run. If the undergrowth is knee high and I can't see the ground its mappable as undergrowth, if I can see the ground and its more spotty or small patches its just ignored as white woods, albeit not as fast as really clean white woods. Foliage also coming out rapidly, especially on blueberry and beech right now - so visibility in green taking a quick dive. Will have to revisit some the the more expansive patches in fall to make sure I didn't miss anything.

Probably pass on fieldwork tomorrow with snow/rain on tap for the morning...


Pet Cemetery - technically OOB, but standing on public land to take the photo...

12 PM

Walking 50:29 intensity: (48:00 @0) + (2:29 @1) 4.55 km (11:05 / km) +52m 10:29 / km
shoes: Speed Cross Varios 2015

Walk w/ Jackson while Ellen on Zoom call with her 4 year olds...

Walking 50:29 intensity: (50:10 @0) + (19 @1) 4.57 km (11:03 / km) +28m 10:43 / km
ahr:78 max:96

Thursday May 7, 2020 #

5 AM

Note
rhr:42 slept:6.0 weight:81kg

6 AM

Fieldwork 2:15:10 intensity: (2:00:25 @0) + (10:57 @1) + (1:55 @2) + (1:53 @3) 3.94 km (34:17 / km) +107m 30:12 / km
ahr:81 max:137 shoes: SpeedCross4 2020

Hiking warm up/down 13:49 [1] 1.0 km (13:49 / km)
shoes: SpeedCross4 2020

Walking in - extracted from track...

Hiking warm up/down 16:00 [1] 1.3 km (12:18 / km)
shoes: SpeedCross4 2020

Walking out - extracted from track
10 AM

Run - Road warm up/down 4:43 intensity: (4 @0) + (16 @1) + (3 @2) + (4:02 @3) + (16 @4) + (2 @5) 0.82 km (5:43 / km)
ahr:128 max:155 shoes: SpeedCross4 2020

Run - Trail tempo (TT Thursday) 39:03 intensity: (23 @2) + (1:58 @3) + (34:36 @4) + (2:06 @5) 7.28 km (5:22 / km) +123m 4:57 / km
ahr:146 max:162 shoes: SpeedCross4 2020

Sunny, 50's. Feeling a bit lackluster, perhaps from extra mapping volume of late. 16s off my PR, but shaved a second off the 2nd & 6th intermediate splits. Counts for something I guess.

  1. Opening km (dirt road): +5s
  2. Trail to Powerline: -1s
  3. Powerline: +1s
  4. Drop to the Lake: PR +1s
  5. Along the Lake (dirt road): +7s
  6. Return to Hare: -1s
  7. Homestretch (dirt road): +11s


Splits 4:37, 4:48, 5:51, 2:45, 4:26, 9:25, 7:11

Run - Road warm up/down 5:11 intensity: (4:41 @3) + (30 @4) 0.76 km (6:50 / km) +14m 6:15 / km
ahr:128 max:150 weight:79.8kg shoes: SpeedCross4 2020

Wednesday May 6, 2020 #

6 AM

Note
rhr:48 slept:7.5 weight:80.8kg

7 AM

Fieldwork 1:37:26 intensity: (1:20:32 @0) + (12:11 @1) + (3:40 @2) + (1:03 @3) 3.75 km (26:00 / km) +72m 23:43 / km
ahr:84 max:135

Hiking 13:39 intensity: (8:53 @0) + (4:46 @1) 1.09 km (12:33 / km) +40m 10:37 / km
ahr:84 max:105 shoes: SpeedCross4 2020

Hiking back to car after phone battery gave up the ghost. Fairly productive day for the small area I was working in. Starting to get the mapping rhythm back I think.
4 PM

Walking 21:15 [0] 1.74 km (12:13 / km)
ahr:77 max:90 shoes: Speed Cross Varios 2015

Short walk w/ Anna & Jackson in the sprinkles...

Tuesday May 5, 2020 #

6 AM

Note
rhr:33 slept:6.5 weight:80.1kg

7 AM

Orienteering hills (Happy Hills) 1:18:58 intensity: (3 @1) + (6:10 @2) + (27:03 @3) + (41:42 @4) + (4:00 @5) * 11.04 km (7:09 / km) +343m 6:12 / km
ahr:140 max:184 spiked:8/8c weight:79.1kg shoes: 280 ORoc 2017

At Case, mostly trails, but running with map and controls and at least part of each leg was off trail. So calling it orienteering, but essentially a long yellow. Used ORange again, no issues except sometimes gps would lag 3-5 seconds when hitting the circle.


Monday May 4, 2020 #

5 AM

Note
rhr:41 slept:6.0 weight:80.6kg

7 AM

Run - Trail 16:37 intensity: (1:31 @0) + (6 @1) + (2:17 @2) + (9:51 @3) + (2:52 @4) 2.16 km (7:42 / km) +56m 6:49 / km
ahr:126 max:152 shoes: SpeedCross4 2020

Parked off Hebron Ave and run to powerlines, but first a long shot diversion. Yesterday I managed to lose the cap to my Wacom stylus which really bummed me out. Don't need the cap really, but I like this stylus and was just pissed I lost it. So ran to where I started fieldchecking yesterday (and took out stylus) and began retracing my steps - luckily on a trail. 50m down and there it was - score!! And then continued on my run, quite happy to have reunited stylus and cap.

Orienteering 47:11 intensity: (13 @0) + (2:23 @1) + (9:00 @2) + (22:34 @3) + (13:01 @4) 4.93 km (9:34 / km) +120m 8:32 / km
ahr:129 max:152 spiked:5/7c shoes: SpeedCross4 2020

Ran a nominal 3.6km, 7 control course to test new O-Range Garmin Orienteering app. A success from tech standpoint, less stellar orienteering but to be fair, I was running in largely unfield-checked terrain on a map aligned to grid N (without a grid printed) and discovered quite a bit of blueberry in places. One good mistake where I navigated to a fine bit of cliff I had added the other day, but the app said I was 100m away. Which I was as the cliff I got to hadn't been mapped yet. Whoops. Expect an OUSA post on the app later.




Ticks out in full force, and black flies just starting to get hungry - mostly males today, but a few females..

Fieldwork 1:13:07 intensity: (46:15 @0) + (24:56 @1) + (1:47 @2) + (9 @3) 3.11 km (23:32 / km) +27m 22:34 / km
ahr:89 max:125 weight:79.2kg shoes: SpeedCross4 2020

First part a bit of trail, then a cross country terrain assessment, mapped a couple items on the way, but not comprehensive. More detailed work down by the marshy bits..

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