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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Aug 7, 2021:

activity # timemileskm+mload
  Sport Photography5 9:00:0086.0
  Orienteering6 4:57:33 18.47(16:06) 29.73(10:01) 69050 /79c63%131.1
  Walking6 2:16:36 6.85(19:56) 11.02(12:23) 3915.6
  Hiking2 1:13:53 3.73(19:49) 6.0(12:19) 1208c13.1
  Run - Dirt1 17:48 1.54(11:33) 2.48(7:11) 236.5
  Core4 8:150.5
  Run - Road1 1:33 0.11(14:30) 0.17(9:01)0.5
  Total19 17:55:38 30.7 49.4 87250 /87c57%253.2
  [1-5]19 17:13:52
averages - sleep:7.5 rhr:50

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SuMoTuWeThFrSa

Saturday Aug 7, 2021 #

6 AM

Walking 7:50 intensity: (54 @0) + (6:44 @1) + (12 @2) 0.55 km (14:11 / km)
ahr:92 max:108 shoes: Roclite 275 2020

Short perambulation around the campground loop.
7 AM

Note

Middle Distance Champs canceled for this AM due to air quality. May reschedule for this afternoon if conditions improve.

9 AM

Walking (Northstar) 5:21 intensity: (1:45 @0) + (3:08 @1) + (28 @2) 0.38 km (14:05 / km) +13m 12:01 / km
ahr:87 max:120 shoes: Roclite 275 2020

Short stroll around the resort before rescheduled board meeting.
1 PM

Run - Dirt warm up/down (Run in...) 17:48 intensity: (2:38 @2) + (10:30 @3) + (4:40 @4) 2.48 km (7:11 / km) +23m 6:52 / km
ahr:132 max:149 shoes: Roclite 275 2020

Orienteering race (Little Truckee Summit) 55:34 intensity: (2:08 @1) + (4:46 @2) + (15:20 @3) + (25:30 @4) + (7:50 @5) *** 5.48 km (10:09 / km) +81m 9:27 / km
ahr:139 max:163 14c shoes: Roclite 275 2020

Fiasco. 13 of 15, 25 minutes back of Sergey Velichko in M55. This will be the first one that gets dropped in the rankings.

RouteGadget
2 PM

Sport Photography (Truckee Summit Photos) 3:10:00 [2]
shoes: Roclite 275 2020

I'm spent...
5 PM

Walking (Walk out) 27:00 [2] 2.5 km (10:48 / km)
shoes: Roclite 275 2020


C6 - Splits

Friday Aug 6, 2021 #

Event: 2021 Orienteering USA Nationals
 
5 AM

Note
rhr:52 slept:6.0

Overcast, 60. Forecast high of 102. Hope to be long gone from here by then. 42f up in Truckee this morning.

8 AM

Run - Road warm up/down 1:33 intensity: (4 @0) + (7 @1) + (15 @2) + (53 @3) + (14 @4) 0.17 km (9:01 / km)
ahr:126 max:139 shoes: Roclite 275 2020

Core warm up/down 2:05 [1]
ahr:99 max:102 shoes: Roclite 275 2020

Orienteering race (Sierra College) 15:31 intensity: (2 @1) + (22 @2) + (32 @3) + (7:21 @4) + (7:14 @5) *** 2.68 km (5:47 / km) +5m 5:44 / km
ahr:152 max:170 12c shoes: Roclite 275 2020

6th M55

No major errors, a few hesitations, but no speed to be competitive with the likes of Balter and Velichko. Spent some time pre-race taking photos, so rushed the pre race prep and did no warmup of note.

Routegadget

Sport Photography 20:00 [0]
shoes: Roclite 275 2020

Pre- race photos. Walking, some jogging
9 AM

Sport Photography (Sprint. Photos) 1:15:00 [2]
shoes: Roclite 275 2020

Chasing folks with camera.
1 PM

Orienteering (Sagehen Model) 23:34 intensity: (5 @0) + (6:10 @1) + (7:39 @2) + (5:46 @3) + (2:55 @4) + (59 @5) *** 1.91 km (12:22 / km) +75m 10:20 / km
ahr:122 max:184 spiked:8/8c shoes: Roclite 275 2020

Jogged around the model, pretty scruffy, hopefully event map is more well defined.

Sprint 5 - Splits

Thursday Aug 5, 2021 #

5 AM

Note
rhr:44 slept:8.0

Goodnight sleep aside from noisy group that came in at 1:30am. Down to Berkeley for a visit to the Botanic Garden this morning. Originally planned to do some sprint training on campus, but forgot what a hilly place this is and decided to save my legs for tomorrow.

7 AM

Walking (Berkeley BG) 27:43 intensity: (21 @0) + (18:53 @1) + (8:29 @2) 1.92 km (14:25 / km) +25m 13:33 / km
ahr:102 max:118 shoes: Roclite 275 2020

Just loops in parking lot to loosen up.

Wednesday Aug 4, 2021 #

5 AM

Note
rhr:55 slept:8.0 (rest day)

Still smoky, did manage to see a few stars when I awoke at 2am for my evening excursion.

8 AM

Core 2:03 intensity: (1:28 @0) + (35 @1)
ahr:68 max:86 shoes: Teva Hurricane XLT2

5 PM

Walking (Benecia SRA) 1:04:39 intensity: (14:25 @0) + (50:00 @1) + (14 @2) 5.42 km (11:56 / km) +1m 11:55 / km
ahr:85 max:109 shoes: RocliteG 290v2 2020

Camping for the night at the enroute site at Benicia so elected to take a stroll out to the end by the bay. Warm in the sun, but otherwise pleasant. And no smoke..

Tuesday Aug 3, 2021 #

5 AM

Note
rhr:44 slept:7.5

Totally empty campground in LaPine last night. Just the sound of the river. Also down to 48F at daybreak so nice sleeping weather.

C • Watch out 7
7 AM

Orienteering race (Shevlin Park Sprint) 23:18 intensity: (1:54 @2) + (3:48 @3) + (9:32 @4) + (8:04 @5) ** 3.5 km (6:39 / km) +64m 6:06 / km
ahr:149 max:182 spiked:15/16c shoes: Roclite 275 2020

Nice morning for the bonus DIY sprintset by Abra McNair. I used O-Range for punching. Fast terrain and 60F, sunny conditions made for a fun run. Only "mistake" I made was opting to take a shortcut through some green, then backing out and going around anyway. Also slow to 8 when an unleashed dog chased me up the hill above the cliffs and I tried to convince him/her to go back to their owner - a trail runner who wasn't quite so adept at powering up hills off the trail. All good though, chatted with them back at the parking lot. Dog apparently new to trails.

Map/photos over on OUSA Facebook page - https://www.facebook.com/383426188388747/posts/443...
12 PM

Core 2:07 intensity: (58 @0) + (1:09 @1)
ahr:80 max:95 shoes: Teva Hurricane XLT2

Walking 4:03 [1] 0.25 km (16:04 / km)
ahr:94 max:103 shoes: Teva Hurricane XLT2

Short stretch break at Rogue-Umqua Gorge. Short interpretive trail.
2 PM

Core 2:00 intensity: (50 @0) + (1:10 @1)
ahr:78 max:98 shoes: Teva Hurricane XLT2

7 PM

Note

Truck kind of perched on an exposed bit of road, catching quite a bit of wind. Wind may die down after dark, or it may not. I've pondered some stealth camping options - ie without popping the top up. May give it a try this evening just to know if it works or not.

Monday Aug 2, 2021 #

5 AM

Note
slept:8.0

58F, clearing - either thin clouds or smoke muddying the view. Headed up towards Sisters, OR for today's score-o event.
8 AM

Orienteering (Peterson Ridge Score) 1:39:22 intensity: (2 @0) + (20:52 @1) + (26:43 @2) + (32:22 @3) + (13:40 @4) + (5:43 @5) 9.27 km (10:43 / km) +210m 9:37 / km
ahr:122 max:167 spiked:14/15c shoes: Roclite 275 2020

Warm day, tired legs. Plan was to go out for about an hour (2 hour limit). Elected to stretch and pick up a few more further out, but then got dizzy and lightheaded. So opted for a slow direct route back major trails since no intention sheets were required. Not taking chances. Picked a few more up on the way in. Lots of Manzanita underfoot here, very tough going.

Rehydrated lots when I got back, but elected to just take photos near finish and download areas today. Most folks appeared to be dragging when they came in.

10 AM

Sport Photography 2:00:00 [1]
shoes: Roclite 275 2020

Mostly walking, legs spent, dehydrated.

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

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