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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Jul 12, 2020:

activity # timemileskm+mload
  Orienteering3 5:01:03 14.44(20:51) 23.24(12:57) 48124 /26c92%47.3
  Bike - Road1 3:27:41 41.54(5:00) 66.85(3:06) 56345.1
  Run - Dirt3 2:38:02 19.59(8:04) 31.52(5:01) 24960.1
  Total7 11:06:46 75.57(8:49) 121.61(5:29) 129324 /26c92%152.5
  [1-5]7 9:31:49
averages - sleep:7.9 rhr:47 weight:78.7kg

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Sunday Jul 12, 2020 #

6 AM

Note
rhr:48 slept:6.0 weight:79kg

Slept kind of lousy last night. Going to ride rather than run today...
7 AM

Bike - Road 3:27:41 intensity: (28:57 @0) + (32:57 @1) + (1:14:40 @2) + (53:32 @3) + (16:57 @4) + (38 @5) 66.85 km (3:06 / km) +563m 2:59 / km
ahr:108 max:163 weight:78kg shoes: Warbird

Home <> Church St <> Andover. Stopped at convenience store & Dunkin on way out - had breakfast at Church St. Nice on the shaded trail. Hit up McLean St on the way home. Still sucks.... Kept watch going whole ride, subtracted out protracted stops from total time.




Saturday Jul 11, 2020 #

7 AM

Note
rhr:43 slept:8.25 weight:79.9kg

9 AM

Orienteering (Case - Line St Red) 1:38:07 intensity: (43 @0) + (10:26 @1) + (46:27 @2) + (38:44 @3) + (1:47 @4) *** 8.8 km (11:09 / km) +207m 9:59 / km
ahr:119 max:153 spiked:10/11c weight:77.5kg shoes: 280 ORoc 2017

Oof... got a later start than I wanted, warming up quickly as TS Fay departs. Wet woods and soul sucking humidity made for a slow jaunt. Even walked some of the nice downhill bits. But got the remaining control locations flagged. Missed #8 - got too high, rest ok. Plenty of FDFs in the woods - be glad when they're done for the season. Lost quite a bit of water weight, weight for post run is after consumimg more than 50oz fluids...

Friday Jul 10, 2020 #

6 AM

Note
rhr:44 slept:8.0 weight:79kg

8 AM

Run - Dirt warm up/down 21:02 intensity: (13:21 @2) + (7:41 @3) 3.66 km (5:45 / km) +39m 5:27 / km
ahr:122 max:132 shoes: 280 ORoc 2017

With BobD & JHen..

Run - Dirt race 28:05 intensity: (22 @1) + (5 @2) + (20 @3) + (16:35 @4) + (10:43 @5) 6.38 km (4:24 / km) +23m 4:20 / km
ahr:151 max:162 shoes: 280 ORoc 2017

Amigos 4 mile virtual race. But apparently DSQ as I didn't get the memo that it had to be symmetrical. I wanted a decent warmup and also didn't want any pavement so I opted to warmup to the 2.25m post, then run a mile up, turnaround and 3 back finishing at the 0.25m post. Upper 70's, stupid humid, not fast conditions. Was optimistically hoping for sub 28, didn't happen. But with a DSQ, didn't matter either.
{edit} Apparently no such 'symmetrical' rule, as some folks did theirs on roads etc. And a 72.94% for the age grade - not bad I guess. Dani age graded at 80.09% - damn that woman be fast...

Run - Dirt warm up/down 3:21 intensity: (30 @1) + (1:00 @2) + (1:51 @3) 0.47 km (7:09 / km)
ahr:120 max:131 shoes: 280 ORoc 2017

Some walking involved. A drippy mess..

Thursday Jul 9, 2020 #

6 AM

Note
rhr:45 slept:8.0 weight:79.8kg

6 PM

Orienteering (Case:28Jun) 1:59:37 intensity: (59:08 @0) + (37:18 @1) + (22:57 @2) + (14 @3) *** 7.41 km (16:09 / km) +152m 14:39 / km
ahr:92 max:126 spiked:8/8c weight:79.1kg shoes: 285 TrailRoc 2019

Thursday evening O training. Took a few folks out to teach some O. Michelle, Sara & Monica tonight. Light jogging & hiking, plenty trail options. Warm might, very humid. A few deerflies but not horrible. I did get nailed by stinging insects of some sort shortly after leaving #4. 3 stings in rapid succession - left outer thigh, right inner thigh and left side of head in temple. Hurt like a mother, but no one else got hit so just quietly motored on. Must have found some ground hornets of some sort. Good sized welts when I got home.

Wednesday Jul 8, 2020 #

6 AM

Note
rhr:49 slept:8.0 weight:79.1kg

8 AM

Run - Dirt 1:05:00 intensity: (10:00 @2) + (45:00 @3) + (10:00 @4) 12.95 km (5:01 / km) +130m 4:47 / km
weight:77.5kg shoes: Bondi 5 2018

Dead watch. Estimated time. To Freja & back. With Bob D for 3, rest solo... damn humid...

Tuesday Jul 7, 2020 #

6 AM

Note
rhr:52 slept:8.5 weight:79kg

7 AM

Orienteering (Line St - July) 1:05:09 intensity: (3:10 @0) + (11:32 @1) + (32:49 @2) + (16:58 @3) + (40 @4) *** 5.54 km (11:46 / km) +108m 10:43 / km
ahr:114 max:139 spiked:3/4c shoes: 280 ORoc 2017

Out to hang streamers on the Line St course. Wasn't a good sign when I was being assaulted by deerflies in the parking lot. But otherwise a nice morning, so out I went.

The wander up to #1 was fine, but then #2 was a complete fiasco - Howie & I messed it up last week too but this week I was even worse and didn't have the backup of having the proximity setting on in O-Range. I think part of my problem was my focus was diverted swatting deerflies and I was very sloppy early on with no solid attack. Spent most of my time wandering a couple hundred meters NE of the circle, eventually giving up and moving on to #3. #3 & #4 ok but the deerflies were a real distraction. opted to abbreviate the course enroute to #5 and try again another day. I did wander through some very nice woods on the way though.

Orienteering (Line St - July) 18:10 intensity: (2:45 @0) + (5:20 @1) + (8:50 @2) + (1:10 @3) + (5 @4) *** 1.49 km (12:11 / km) +14m 11:38 / km
ahr:106 max:141 spiked:3/3c weight:77.5kg shoes: 280 ORoc 2017

Since I wasn't doing the course in order any longer, I stopped the watch and restarted it in Score-O mode - with the intent of hanging a couple more streamers on the way back to the truck. Hung #2 without any issues from this direction (decent attackpoint), then hung #16 & #17 as well though I need to check GIS as I think#15 & #16 may be on private land. The leg between them certainly goes through a private parcel so a map/course adjustment is called for.

{edit} #15 & #16 are on public land, but the straightline from 15>16 as well as 16>17 goes through the landlocked private parcel. I doubt anyone is going to notice for training, but if we ever hold a major event here, will have to secure permissions I suppose.

A decent bit of exercise and got some streamers hung. But not a terribly good day navigationally - but I'm inclined to blame the deerflies and they won't be around forever.. The upside of an easier intensity, abbreviated run today is that it allows a bit more recovery from last weeks efforts. Will try and flag the remaining controls on Thursday AM.

Monday Jul 6, 2020 #

5 AM

Note
rhr:46 slept:8.25 weight:79.5kg

8 AM

Run - Dirt 40:34 intensity: (14 @0) + (20 @1) + (5:17 @2) + (31:08 @3) + (3:35 @4) 8.07 km (5:02 / km) +57m 4:51 / km
ahr:130 max:144 weight:78.3kg shoes: Bondi 5 2018

8am run with Amigos - except all the other amigos ran earlier or later today. No one else starting at 8... Hmmm...

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