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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Oct 24, 2021:

activity # timemileskm+mload
  Orienteering7 6:27:17 20.79(18:38) 33.45(11:35) 680106 /113c93%120.2
  Walking3 1:44:06 5.97(17:26) 9.61(10:50) 629.5
  Run - Dirt2 40:13 4.32(9:19) 6.95(5:47) 3712.9
  Total11 8:51:36 31.08(17:06) 50.01(10:38) 780106 /113c93%142.5
  [1-5]11 8:31:59
averages - sleep:7.9 rhr:45 weight:81.9kg

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MoTuWeThFrSaSu

Sunday Oct 24, 2021 #

Event: NEOC: Great Brook Farm Outreach Event
 
7 AM

Note
rhr:42 slept:5.5 weight:82.6kg

Late night - went to Drive-In w/ A & J - Dune & Madmax Fury Rd.
10 AM

Orienteering race (Great Brook Green) 54:28 intensity: (1:53 @2) + (12:34 @3) + (25:11 @4) + (14:50 @5) *** 5.94 km (9:10 / km) +46m 8:50 / km
ahr:146 max:184 spiked:14/16c weight:82kg shoes: 280 ORoc 2017

5km nominal. Still couldn't break 10/km. Pretty clean run, back half of course mostly green - deadfall - and slow running. Lost about 20s on #4 - didn't see small reentrant in green and wrapped around boulder N of control and looped in when I saw stone wall. Lost probably 30s on #13 investigating a number of empty pits before finding one with control. Only one mapped but a bunch in the terrain. Probably 30s lost getting ensnared in some bittersweet that didn't want to let me go leaving #15 - thought I had the white gap but perhaps not. Also probably 20s going to the wrong go control which felt off relative to map as I came into the open, but was very visible on edge of a copse so I ran for it anticipating it might not be mine - so didn't even slow down, but could have run direct to the other copse which was about 30m away tucked inside a different copse. Wonder how many MSP will occur to not checking codes - looks like Phil got caught...

So looks like about 100 seconds attributable to errors, the rest is slow woods and slower Clint..

Looks like 3rd place (of 23) behind Kristen and Tori.

WinSpits - Best split on #3 & #15, 2nd best on 5 others.

LiveLox
C • go control 2

Run - Dirt warm up/down 3:00 [2] 0.5 km (6:00 / km)
shoes: 280 ORoc 2017

Saturday Oct 23, 2021 #

Event: WCOC - Crandalls Park
 
7 AM

Note
slept:9.0 weight:82.6kg

Wakey, wakey little controls... off to the woods I go...
8 AM

Orienteering 1:12:42 intensity: (20 @0) + (5:15 @1) + (13:33 @2) + (38:07 @3) + (14:27 @4) + (1:00 @5) ** 6.97 km (10:26 / km) +131m 9:32 / km
ahr:128 max:171 spiked:31/33c shoes: 280 ORoc 2017

Controls woken and verified.
2 PM

Orienteering (control retrieval) 57:33 intensity: (20 @0) + (30:10 @1) + (21:44 @2) + (5:19 @3) * 3.95 km (14:35 / km) +121m 12:38 / km
ahr:105 max:134 spiked:12/12c shoes: 280 ORoc 2017

Bringing the westernmost controls home - all walking. Low turnout but everyone seemed to enjoy the woods..

Friday Oct 22, 2021 #

6 AM

Note
slept:7.0 weight:81.9kg

12 PM

Orienteering (Crandall Brown) 36:24 intensity: (1:41 @1) + (4:17 @2) + (17:34 @3) + (12:48 @4) + (4 @5) ** 4.14 km (8:48 / km) +111m 7:45 / km
ahr:131 max:158 spiked:11/13c shoes: 280 ORoc 2017

3.4km - High and overshoot on #7. Then messed up #8, slightly R of line and into circle but one shallow reentrant too far east. Maybe 90s lost between two. And still couldn't break 10min/km...
1 PM

Orienteering (setting controls) 1:18:55 intensity: (3:11 @0) + (36:06 @1) + (34:09 @2) + (4:11 @3) + (1:04 @4) + (14 @5) ** 4.08 km (19:21 / km) +119m 16:53 / km
ahr:105 max:160 spiked:11/11c shoes: 280 ORoc 2017


brown - Splits

Thursday Oct 21, 2021 #

7 AM

Note
rhr:51 slept:8.5 weight:82.6kg

9 AM

Orienteering (Crandall Green) 51:49 intensity: (12 @1) + (3:04 @2) + (21:11 @3) + (27:10 @4) + (12 @5) ** 5.58 km (9:17 / km) +130m 8:19 / km
ahr:136 max:160 spiked:17/18c weight:81.2kg shoes: 280 ORoc 2017

4.8km Mostly running straight on bearings for practice and ORange for confirmation, not that I really needed it. Pulled up short on #16 on a smaller rocky knoll, relocate lost about a minute. Distinct marshes = wet feet, indistinct often passable with dry feet. Was really hoping to pull this off under 48 minutes but alas that wasn't in the cards. But climb adjusted pace about a minute better than previous two runs.

green - Splits

Wednesday Oct 20, 2021 #

7 AM

Note
rhr:48 slept:9.0 weight:82.7kg

8 AM

Walking 34:29 intensity: (2:48 @0) + (30:06 @1) + (1:20 @2) + (15 @3) 3.24 km (10:39 / km) +25m 10:16 / km
ahr:90 max:126 shoes: Saucony 2020

Short AM walk

Tuesday Oct 19, 2021 #

7 AM

Note
rhr:42 slept:8.5 weight:81.8kg

10 AM

Orienteering (Crandall W/Y) 35:26 intensity: (2:40 @0) + (30:40 @1) + (2:06 @2) * 2.8 km (12:38 / km) +23m 12:09 / km
ahr:90 max:116 spiked:10/10c shoes: Roclite 275 2020

Walking the W/Y course before an appointment to repair a chipped tooth. Trialing the Avenza app as "training wheels" for novice orienteers. Worked really well and I suspect this could really help reduce navigation anxiety and keep newcomers coming back to the sport rather than getting discouraged.

App tracks your current location on a hi-res version of O map (sans course overlay) allowing you to keep it in your pocket but easily pull it out for reference if you get stuck or unsure of location. Also auto rotates map which should help with concept of orienting the map to terrain, something beginners often struggle with.
3 PM

Walking 18:57 intensity: (21 @0) + (18:36 @1) 1.73 km (10:56 / km) +11m 10:36 / km
ahr:88 max:95 shoes: Saucony 2020

Walk up the street w/ Jackson on a lovely afternoon.

Monday Oct 18, 2021 #

6 AM

Note
rhr:42 weight:81.2kg

8 AM

Run - Dirt (Amigos) 37:13 intensity: (14 @0) + (5 @1) + (10:56 @2) + (18:25 @3) + (7:33 @4) 6.45 km (5:46 / km) +37m 5:37 / km
ahr:130 max:147 weight:80.7kg shoes: Rincon 2 2020

Dealing some GI issues, so just short and easy today.
2 PM

Walking 50:40 intensity: (9:43 @0) + (39:06 @1) + (1:47 @2) + (4 @3) 4.64 km (10:55 / km) +27m 10:36 / km
ahr:86 max:123 shoes: Saucony 2020

Afternoon walk w/ Jackson

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