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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Aug 1, 2021:

activity # timemileskm+mload
  Sport Photography3 6:15:0081.0
  Orienteering5 4:58:48 19.51(15:19) 31.4(9:31) 60057 /69c82%154.0
  Hiking2 1:13:53 3.73(19:49) 6.0(12:19) 1208c13.1
  Core16 1:12:30 0.01 0.014.6
  Walking2 33:03 1.48(22:17) 2.39(13:51) 123.5
  Run - Trail1 3:47 0.35(10:52) 0.56(6:45) 2311 /12c91%1.3
  Total26 14:17:01 25.08 40.36 75468 /89c76%257.5
  [1-5]26 13:37:37
averages - sleep:6.1 rhr:49 weight:82kg

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MoTuWeThFrSaSu

Sunday Aug 1, 2021 #

5 AM

Note
rhr:55 slept:7.5

Clear to start, 62F. Partly Cloudy & 90 forecast. Middle Dutchman Flat on Mt Batchelor today. Unmanned remote start & finish 3KM! from event center. Going to have to run w/ Rogaine pack today as I'm not going back down to truck to get camera gear.. oof..

8 AM

Hiking 35:41 intensity: (54 @0) + (16:33 @1) + (14:29 @2) + (3:40 @3) + (5 @4) * 3.0 km (11:54 / km) +99m 10:12 / km
ahr:106 max:138 8c shoes: Roclite 275 2020

3km uphill walk to unmanned remote start. Adjusted time / distance because I didn't start the watch right away. Had an orienteering map to start with 8 control flags. Actually a nice way to study the mapping - a Helgerson/Dominie creation from 2004. Nicely mapped.

Orienteering (Middle Dutchman Green) 1:20:14 intensity: (2:14 @1) + (9:52 @2) + (28:08 @3) + (28:03 @4) + (11:57 @5) *** 6.89 km (11:39 / km) +255m 9:50 / km
ahr:137 max:173 spiked:13/14c shoes: Roclite 275 2020

Decent run on a physically demanding course. First two tentive and slow but spiked, then on #3 I totally over ran the control and got too high and came back to find the "boulder" was probably 40cm high. Not what I was looking for. Putting feature size on control description would have been good. Where it wasn't steep this was actually potentially very fast woods but I wisely kept the pace down to ensure I stayed in contact at all times. Rest of course went OK though altitude? warmth and hills were leaving me dragging after an hour or so. Not sure where I placed, but satisfied with my execution. 6th place on green today.

Followed by a couple hours of photography again.

Results
10 AM

Sport Photography 2:15:00 intensity: (1:00:00 @1) + (1:15:00 @2)
shoes: Roclite 275 2020

12 PM

Hiking warm up/down 38:12 intensity: (6:23 @1) + (27:47 @2) + (4:02 @3) 3.0 km (12:44 / km) +21m 12:19 / km
ahr:113 max:132 shoes: Roclite 275 2020

And down the hill from remote finish after doing my photography chores. Again time/distance adjusted. Had a nice extended chat with Sheri Brady who will be one of the team officials to JWOC in September

Saturday Jul 31, 2021 #

4 AM

Note
rhr:54 slept:6.0

Awake early again. Low of 76 overnight and overcast at daybreak.. No reason to faff about at campground, so closed up camper and headed a few miles up to vacant mall parking lot with 5 bars internet for breakfast and to catch up log entries. Nothing fancy - PB on snowflake rolls and iced tea. A few browsing deer on my way up out of Tumalo. About 30 minutes to meet site this AM so not in a hurry.

8 AM

Orienteering race (Arnold Ice Cave Green) 1:18:48 intensity: (7:21 @1) + (23:27 @2) + (38:43 @3) + (9:16 @4) + (1 @5) **** 7.05 km (11:11 / km) +57m 10:45 / km
ahr:125 max:155 spiked:5/12c shoes: SpeedCross4 2020

Well, that was interesting. High desert scrub on Volcanic soils. Mostly waist high sagebrush, with subtle contour detail. Vegetation mapping quite fuzzy. Zip zagging between the sage was either soft beach-like sand, or sharp pumice. Most Knolls and hills were composed of the latter.

Very careful and slow going to #1 other than looking for wrong cliff on opposite side of knoll. Seeing no flag and realizing my mistake I went over to the other side which tool far too long due to the rock. Vowed to go around rather than over. Spiked 2 which was confidence inspiring. Long leg to 3 looked really vague so opted for the more runnable road/trail to the L which would get me much closer. Only the trail didn't exist - downside of being first starter is that I didn't get the memo. Eventually saw cliffs to west and in from there. Distinct tree which certainly wasn't. Likely was when mapped but others have grown up so very few mapped trees could be considered obvious enough to navigate by. 4 & 5 ok, only minor hesitations in the circle to spot flag. 6 was solid then long leg to 7 just took a long time.- almost 20 minutes. Not confident enough to maintain the straight line, swung L to rockier area which I reached ok, but then slowed way down getting through. Slowly on distant bearings and spiked it. And then blew the short leg getting in wrong reentrant and fighting rock to extricate myself. 9 was slow and tentative but spiked it. Caught by a couple women on green but didn't realize it as they were on my tail. I should have gone straight out to road on 10, but opted for straighter, then wound up on a slow rocky ridge where they got by me to the L in the runnable stuff. 11 & 12 OK, physically out of gas but got ahead of the two women and luckily found the indistinct trail to finish to claim first finisher rights. But they (and may others) bested me by at least 10 minutes today. 9th on green, well back...

Challenging & fun orienteering, just not my cup of tea for racing..

Results
9 AM

Sport Photography 2:00:00 [2]
shoes: Roclite 275 2020

3 PM

Walking (Miller's Landing) 20:22 intensity: (15:01 @1) + (1:47 @2) + (2:40 @3) + (54 @4) 1.46 km (13:59 / km)
ahr:91 max:143 shoes: Teva Hurricane XLT2

Casual stroll up and down the river park before BBQ.

Friday Jul 30, 2021 #

Event: Deschutes Daze 2021
 
4 AM

Note
rhr:40 slept:5.5

Awake early. On the road in the breaking dawn for last leg to Crooked River.

9 AM

Run - Trail warm up/down (Crooked River) 3:47 intensity: (31 @1) + (18 @2) + (2:06 @3) + (52 @4) *** 0.56 km (6:45 / km) +23m 5:37 / km
ahr:127 max:145 spiked:11/12c shoes: Roclite 275 2020

Orienteering race (Green ) 1:07:33 intensity: (1:08 @2) + (8:51 @3) + (32:40 @4) + (24:54 @5) *** 7.65 km (8:50 / km) +187m 7:52 / km
ahr:151 max:183 spiked:11/12c shoes: Roclite 275 2020

Low to 10. Should have been an easy attack from below from fence corner but fences did not actually intersect, wound up on different fence and slowly looped around until things made sense again. Rest of course went well with only minor bobbles due to diffused vegetation boundaries. Pretty sure best time on green. Backfill log later with better connection.

Results

Sport Photography 2:00:00 [3]
shoes: Roclite 275 2020

Thursday Jul 29, 2021 #

3 AM

Note
rhr:56 slept:5.0

Awake at 3:40, on the interstate at 4am. Headed west, again...
6 AM

Core (Sweetwater County) 2:34 intensity: (1:07 @0) + (1:27 @1) 0.0 km
ahr:80 max:104 shoes: Teva Hurricane XLT2

High desert, first (open) rest area since Laramie. Long day today, may do fewer stops if body cooperates.
C • long day 2
8 AM

Core (Sweetwater Co Part 2) 1:32 intensity: (35 @0) + (57 @1)
ahr:76 max:96 shoes: Teva Hurricane XLT2

Same county, 75 miles further west
10 AM

Core (Summit County) 2:42 intensity: (42 @0) + (1:45 @1) + (15 @2) 0.0 km
ahr:91 max:113 shoes: Teva Hurricane XLT2

12 PM

Core (Oneida County) 3:50 intensity: (1:01 @0) + (2:49 @1)
ahr:87 max:102 shoes: Teva Hurricane XLT2

Core (Cassia County) 1:31 intensity: (29 @0) + (1:02 @1) 0.01 km (2:06:23 / km)
ahr:83 max:97 shoes: Teva Hurricane XLT2

97F. Bleh.. but I need to stretch..
3 PM

Core (Gooding County) 2:14 intensity: (55 @0) + (1:19 @1)
ahr:74 max:95 shoes: Teva Hurricane XLT2

102 again. I think that's enough exercising until cools off a bit

Wednesday Jul 28, 2021 #

4 AM

Note
rhr:51 slept:6.0

78F at 4am. Oof..
5 AM

Core (Iowa County) 1:11 [0] 0.0 km
ahr:60 max:78 shoes: Teva Hurricane XLT2

Massive windfarm. Hundreds as far as the horizon. Each tower has blinking red light. And they're all synchronous!! making it seem like the state has a pulse driving across at night.

Core (Polk County) 2:34 intensity: (56 @0) + (1:38 @1)
ahr:82 max:95 shoes: Teva Hurricane XLT2

Smoky
8 AM

Core (Adair County) 2:43 intensity: (1 @0) + (2:42 @1)
ahr:87 max:93 shoes: Teva Hurricane XLT2

Core (Sarpy County) 2:03 intensity: (1:34 @0) + (29 @1)
ahr:80 max:88 shoes: Teva Hurricane XLT2

Wanted to get of the truck for a bit. Over 90 already, got back in truck... Even w/AC off its still better than outside. Maybe getting to Laramie later in the day will be a blessing.
11 AM

Core (York County) 2:03 intensity: (58 @0) + (1:05 @1) 0.0 km
ahr:78 max:92 shoes: Teva Hurricane XLT2

C • brief break 2
2 PM

Core (Lincoln Country) 3:22 intensity: (1:10 @0) + (2:12 @1) 0.0 km
ahr:74 max:94 shoes: Teva Hurricane XLT2

100F. A breeze, but a hot breeze...
7 PM

Orienteering (Remarkable Flats) 41:58 intensity: (13 @0) + (7 @1) + (35 @2) + (6:04 @3) + (27:29 @4) + (7:30 @5) *** 5.02 km (8:22 / km) +66m 7:51 / km
ahr:145 max:169 spiked:12/14c shoes: Roclite 275 2020

At around 8500', the Medicine Bow NF was about 84F when I arrived, but dry with a steady breeze. So while "hot" by Laramie standards, it was downright glorious by recent Nebraska standards. Had sketched out a decent control picking course at RF and it didn't disappoint.. Felt great to run though I culled a number of intended controls owing to the late hour and desire to keep it easy.
8 PM

Note

And then rolled downhill into Laramie. Arrived but no one home but confirmed with a neighbor that this was indeed the abode of the elusive swampfox. Fixed myself another Chili Lime wrap with chicken grilled on Sunday evening. Discovered my unopened bag of BBQ chips had swollen and exploded at altitude, so nothing for it but to consume them - put a bunch on my wrap - provided a very nice crunch with greens and chicken. Mikell arrived home as I was finishing my driveway cuisine and invited me in to make use of his showering facilities which was greatly appreciated. Refilled water bottles and chatted for a while before I bid adieu and turned in.

Due to heat warnings ⚠️ in Oregon, Friday starts moved earlier, so going to try and push all the way to Crooked River tomorrow - over 1000 miles, so we will see how far I get.

Tuesday Jul 27, 2021 #

4 AM

Note
rhr:42 slept:6.0

Slept well enough, but then awake at 3am.
6 AM

Core (Wayne County) 3:39 intensity: (41 @0) + (2:58 @1)
ahr:90 max:104 shoes: Teva Hurricane XLT2

Core (Wyandotte County) 5:03 intensity: (1:46 @0) + (3:17 @1) 0.0 km
ahr:82 max:97 shoes: Teva Hurricane XLT2

8 AM

Core (Allen County) 3:07 intensity: (1:00 @0) + (1:07 @1) + (59 @2) + (1 @3) 0.0 km
ahr:91 max:123 shoes: Teva Hurricane XLT2

Core (Van Wert County) 3:00 intensity: (30 @0) + (2:30 @1)
ahr:84 max:92 shoes: Teva Hurricane XLT2

10 AM

Note

Route went through Fort Wayne, so hopped off to stretch my legs at Sweetwater - online music retailer with a massive new retail store. A "museum" display of vintage gear including about 25 classic synths - Moogs, Prophets, Emulators, even a couple I've owned once upon a time. And wow, what a keyboard department... Pretty much every currently produced synth on display and set up to demo. Finally got to put my hands on a Hammond XK5 digital organ. Gear lust.. Also explored a Moog One - their flagship polysynth - out of my league at around $9000, but so cool to play one. Explored for about 75 minutes, could have stayed all day but sadly the road was calling....
3 PM

Core (Grundy County) 4:19 intensity: (2:45 @0) + (1:34 @1)
ahr:77 max:89 shoes: Teva Hurricane XLT2

Core (Bureau County) 2:49 intensity: (1:31 @0) + (1:18 @1)
ahr:77 max:90 shoes: Teva Hurricane XLT2

5 PM

Core (Bettendorf) 3:55 intensity: (1:32 @0) + (2:04 @1) + (19 @2)
ahr:89 max:111 shoes: Teva Hurricane XLT2

Hot, damn hot...
8 PM

Walking 12:41 intensity: (9:40 @0) + (2:50 @1) + (6 @2) + (5 @3) 0.93 km (13:37 / km) +12m 12:49 / km
ahr:77 max:132 shoes: Teva Hurricane XLT2

Stroll around campground before bed. Couple of deer, but camera shy... Had intentions of an easy run, but too warm, I'd be perspiring for a good long time.

Plan is for a run at Remarkable Flats tomorrow afternoon, but will depend upon when I get to town and how warm it is.
C • Sugar Bottom 5

Monday Jul 26, 2021 #

5 AM

Note
rhr:46 slept:7.0 weight:82kg

Day 1 - Hitting the road for points west... and so it begins
7 AM

Core (East Fishkill) 2:47 intensity: (50 @0) + (1:57 @1) 0.0 km
ahr:82 max:98 shoes: Teva Hurricane XLT2

Core (Palmyra) 3:07 intensity: (1:11 @0) + (1:52 @1) + (4 @2) 0.0 km
ahr:82 max:114 shoes: Teva Hurricane XLT2

10 AM

Core (Mifflin) 3:14 intensity: (2:29 @0) + (45 @1)
ahr:73 max:86 shoes: Teva Hurricane XLT2

Core (Greene) 4:25 intensity: (1:33 @0) + (2:52 @1)
ahr:81 max:92 shoes: Teva Hurricane XLT2

C • heh heh 2
1 PM

Core (Washington) 1:58 intensity: (17 @0) + (1:41 @1)
ahr:89 max:106 shoes: Teva Hurricane XLT2

Core (Irwin) 2:48 intensity: (1:53 @0) + (55 @1)
ahr:77 max:89 shoes: Teva Hurricane XLT2

4 PM

Orienteering (Kent State 4km) 30:15 intensity: (24 @2) + (1:23 @3) + (19:02 @4) + (9:26 @5) ** 4.8 km (6:18 / km) +36m 6:04 / km
ahr:149 max:170 spiked:16/17c shoes: RocliteG 290v2 2020

Beta test. Too hot for optimal sprinting, 90f, humid. Fun running, ran out of gas late. A few mapping issues to be addressed. Only one error of note, dodged right to avoid a fairly large group of folks on a tour, didn't reconnect properly, wound up 200m away on a different building corner. Doh!

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