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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Aug 10, 2021:

activity # timemileskm+mload
  Sport Photography5 11:45:00129.3
  Walking8 3:29:53 10.73(19:33) 17.27(12:09) 9316.8
  Orienteering4 2:57:31 11.35(15:38) 18.27(9:43) 41917 /45c37%73.9
  Run - Dirt1 17:48 1.54(11:33) 2.48(7:11) 236.5
  Core4 12:56 20.8
  Run - Road1 1:33 0.11(14:30) 0.17(9:01)0.5
  Total17 18:44:41 23.73 38.19 53617 /45c37%227.6
  [1-5]17 16:59:37
averages - sleep:6.7 rhr:49

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WeThFrSaSuMoTu

Tuesday Aug 10, 2021 #

6 AM

Note
rhr:41 slept:5.0 (rest day)

Jon's flight out of Reno last night got rescheduled due to aviation fuel shortages, so back down the mountain to drop him off. Next few days will be solo, it was nice to have company and dining companion. Laundry, grocery shopping and start the process of sifting through 4 days of media on the schedule today. Maybe a nap too.. Last night's camp spot, while convenient for airport trips, was right on 89, so noisy all night long.

3 PM

Note

Hanging out at Truckee River Regional Park. Nice breeze in shade. Legs very sore from yesterday (and the rest of the weekend). May go for a walk along the river before going in search of accomodations for the evening.
5 PM

Walking (Truckee River Legacy Trai) 58:58 intensity: (58:19 @0) + (31 @1) + (8 @2) 5.11 km (11:33 / km) +54m 10:58 / km
ahr:61 max:117 shoes: Teva Hurricane XLT2

Moderate stroll, but heart rate not riding much above sedentary. Legs real tight, especially on inclines.

Monday Aug 9, 2021 #

7 AM

Walking 11:56 intensity: (1:07 @0) + (10:49 @1) 0.86 km (13:57 / km)
ahr:87 max:103

Core 4:00 intensity: (2:21 @0) + (1:37 @1) + (2 @2)
ahr:83 max:107 shoes: Teva Hurricane XLT2

11 AM

Sport Photography 3:00:00 intensity: (2:00:00 @1) + (15:00 @3) + (20:00 @4) + (25:00 @5)
shoes: Roclite 275 2020

3 hours of GoPro intervals in the North Tahoe sun. ??? X 100m

Sunday Aug 8, 2021 #

6 AM

Walking 6:26 intensity: (2:03 @0) + (4:23 @1) 0.54 km (11:57 / km)
ahr:86 max:99 rhr:52 slept:6.5 shoes: Roclite 275 2020

Morning walk around campground.

Core 4:48 intensity: (1:04 @0) + (3:44 @1) +2m
ahr:89 max:103 shoes: Roclite 275 2020

9 AM

Orienteering race (Long at Sagehen) 1:22:52 intensity: (1:08 @0) + (6:58 @1) + (24:41 @2) + (29:06 @3) + (19:58 @4) + (1:01 @5) *** 8.2 km (10:06 / km) +259m 8:44 / km
ahr:126 max:166 spiked:9/11c shoes: Roclite 275 2020

Waking up controls again. No energy in the legs, soft underfoot in many spots.

Routegadget
10 AM

Sport Photography (Photos) 4:00:00 [1]
shoes: Roclite 275 2020

Dead legs today, more walking, less chasing...

C5 - Splits

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..

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