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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Nov 29, 2021:

activity # timemileskm+mload
  Run - Trail3 3:54:49 16.46(14:16) 26.49(8:52) 441102.7
  Orienteering1 1:26:48 4.39(19:45) 7.07(12:16) 16512 /14c85%34.9
  Walking3 1:20:53 4.66(17:20) 7.51(10:46) 445.8
  Run - Dirt1 32:43 2.87(11:25) 4.61(7:06) 3411.1
  Total7 7:15:13 28.39(15:20) 45.69(9:32) 68412 /14c85%154.5
  [1-5]7 6:29:33
averages - sleep:7.8 rhr:42 weight:83.1kg

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TuWeThFrSaSuMo

Monday Nov 29, 2021 #

7 AM

Note
rhr:46 slept:9.0 weight:83kg

8 AM

Walking 2:59 intensity: (2:55 @2) + (4 @3) 0.26 km (11:21 / km)
ahr:106 max:112 shoes: Rincon 2 2020

Walking up to Amigo Tree for decorating.

Run - Dirt (Amigos) 32:43 intensity: (27 @0) + (59 @1) + (4:43 @2) + (19:27 @3) + (7:07 @4) 4.61 km (7:06 / km) +34m 6:50 / km
ahr:119 max:138 shoes: Rincon 2 2020

Easy 30 minutes. Had to resort to a number of walking breaks to keep average HR below 120. Base (re)building starts today.
5 PM

Note

Seems to be a range of different calculations for HR zones. I'm going to try resetting my zones in AP based on this particular calculator and see how it compares to perceived exertion. Primarily to determine the best HR range for long, slow runs. IE maximize weekly time in zone 2, minimize zone 3, with just a little bit of 4 & 5 tossed in here and there.

Sunday Nov 28, 2021 #

Event: UNO Beaver Brook meet & club meeting
 

Note

E2E
6 AM

Note
rhr:32 slept:7.5 weight:83kg

10 AM

Orienteering long (Beaver Brook Red) 1:26:48 intensity: (13:23 @1) + (15:15 @2) + (21:32 @3) + (30:46 @4) + (5:52 @5) *** 7.07 km (12:16 / km) +165m 10:59 / km
ahr:120 max:159 spiked:12/14c shoes: ORoc 290 Ultra 2021

Laid back pace carefully maintaining map contact. Enjoyable run, then stick around for 1st 30 minutes of UNO annual meeting. The back to CT to staff a late course aid station at the Shenipsit E2E in the dim/dark.

Red - Splits

Saturday Nov 27, 2021 #

6 AM

Note
rhr:43 slept:8.0 weight:82.8kg

8 AM

Run - Trail (Whittaker/McCann) 1:26:07 intensity: (9 @0) + (3:40 @1) + (21:46 @2) + (52:34 @3) + (7:55 @4) + (3 @5) 8.54 km (10:05 / km) +281m 8:40 / km
ahr:116 max:151 weight:82kg shoes: Roclite 275 2020

Clear, cold breezy. With Brad & Ginny

Friday Nov 26, 2021 #

6 AM

Note
rhr:54 slept:7.5 weight:83.4kg

9 AM

Run - Trail long (Gay City) 1:20:08 intensity: (23 @2) + (13:21 @3) + (54:09 @4) + (12:15 @5) 11.32 km (7:05 / km) +146m 6:39 / km
ahr:136 max:172 shoes: Roclite 275 2020

Got conscripted to lead 5 mile group for post holiday Strider run. Opted to add Blackledge loop to make it 7 instead. With Tony, Dean & Andy. 40ish, light steady rain. Wet and slippery underfoot.

Thursday Nov 25, 2021 #

6 AM

Note
rhr:45 slept:7.0 weight:83.8kg

8 AM

Run - Trail (Shenipsit) 1:08:34 intensity: (3:24 @0) + (8:52 @1) + (7:22 @2) + (8:54 @3) + (39:38 @4) + (24 @5) 6.63 km (10:20 / km) +14m 10:14 / km
ahr:120 max:174 shoes: Roclite 275 2020

Strider group run on the trolley trail. Taking photos so a lot of yo-yo running, but HR seems abnormally high for this effort.

Wednesday Nov 24, 2021 #

6 AM

Note
rhr:31 slept:8.0 weight:83.8kg (rest day)

Taking a day off from Amigo-land.

1 PM

Walking 48:26 intensity: (40:55 @0) + (4:15 @1) + (1:33 @2) + (1:43 @3) 4.4 km (11:01 / km) +26m 10:41 / km
ahr:70 max:125 shoes: Saucony 2020

Sunny and pleasant for a casual stroll. Time/distance a little short as i didn't start my watch promptly.

Tuesday Nov 23, 2021 #

12 PM

Walking 29:28 intensity: (45 @0) + (19:36 @1) + (7:12 @2) + (1:55 @3) 2.85 km (10:21 / km) +18m 10:03 / km
ahr:101 max:129 shoes: Roclite 275 2020

Short walk to get outside for a bit. Sunny but chilly.

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