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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Mar 19, 2022:

activity # timemileskm+mload
  Orienteering3 3:17:44 10.33(19:08) 16.63(11:53) 34940 /42c95%58.8
  Run - Dirt4 2:54:22 17.82(9:47) 28.67(6:05) 18557.6
  Walking3 2:30:18 8.59(17:30) 13.82(10:53) 728.2
  Hiking1 11:38 0.44(26:36) 0.7(16:31) 541.8
  Run - Trail1 4:31 0.42(10:39) 0.68(6:37)0.9
  Run - Road1 4:08 0.4(10:23) 0.64(6:27)1.6
  Sport Photography1 1
  Total10 9:02:42 38.0 61.15 66040 /42c95%128.9
  [1-5]10 7:44:08
averages - sleep:7.7 rhr:53 weight:83.6kg

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SuMoTuWeThFrSa

Saturday Mar 19, 2022 #

Event: DVOA Big Woods National Event
 
6 AM

Note
rhr:53 (sick)

8 AM

Run - Road warm up/down 4:08 intensity: (2 @0) + (20 @1) + (51 @2) + (1:09 @3) + (1:46 @4) 0.64 km (6:27 / km)
ahr:127 max:144 shoes: ORoc 290 Ultra 2021

Orienteering race (French Ck N - GreenX) 1:15:10 intensity: (23 @0) + (15 @1) + (7:12 @2) + (31:51 @3) + (35:28 @4) + (1 @5) **** 6.91 km (10:53 / km) +188m 9:35 / km
ahr:134 max:155 spiked:14/15c shoes: ORoc 290 Ultra 2021

4th spot

RouteGadget

Sport Photography (3.5 hours) 1 [0]
ahr:91 max:117 shoes: Roclite 275 2020

5 PM

Note

18 holes disc golf with Jim & Joe

Green X - Splits

Friday Mar 18, 2022 #

7 AM

Note
rhr:55 slept:6.1 weight:83.5kg (sick)

9 AM

Run - Dirt (GC #8 Easy) 32:28 intensity: (1 @0) + (20 @1) + (1:21 @2) + (21:52 @3) + (8:54 @4) 5.7 km (5:42 / km) +37m 5:31 / km
ahr:129 max:143 shoes: Rincon 2 2020

Lovely day... on to PA..
3 PM

Orienteering (French Creek model) 21:45 intensity: (16 @0) + (10 @1) + (2:05 @2) + (7:34 @3) + (11:40 @4) *** 2.15 km (10:08 / km) +36m 9:21 / km
ahr:134 max:153 spiked:12/13c shoes: Roclite 275 2020

A variety of blood letting vegetation - I sampled all shades of green to "get a feel" - but seems well mapped. Can't always avoid it, but at least it informs more desirable route choices. Woods open, flags highly visible. Only one error of note when I was expecting flag further away from rocky ground than it was. Running, but not pushing it..

Thursday Mar 17, 2022 #

7 AM

Note
rhr:53 slept:8.5 weight:83.2kg (sick)

3 PM

Walking 50:12 intensity: (22:49 @0) + (27:23 @1) 4.65 km (10:48 / km) +26m 10:30 / km
ahr:86 max:99 shoes: Saucony 2020

Quite humid, but not raining.

Wednesday Mar 16, 2022 #

6 AM

Note
rhr:53 slept:8.1 weight:83.6kg

9 AM

Run - Dirt (GC #7 Easy) 1:00:00 intensity: (15 @0) + (3:06 @1) + (1:31 @2) + (46:30 @3) + (8:38 @4) 10.14 km (5:55 / km) +64m 5:44 / km
ahr:131 max:143 weight:82.3kg shoes: Rincon 2 2020

Most of it with Dean - stayed closer to middle of pace range and mostly zone 3. Will aim for as close to 6min/km on Friday for low end HR comparison.
3 PM

Walking 37:30 intensity: (21:29 @0) + (16:01 @1) 3.14 km (11:57 / km) +20m 11:35 / km
ahr:84 max:97 shoes: Saucony 2020

Walk w/ Anna

Tuesday Mar 15, 2022 #

7 AM

Note
rhr:53 slept:7.5 weight:84.6kg


  • OUSA - World Ski-O Champs - Sprint - Web, FB, IG
11 AM

Run - Trail warm up/down 4:31 intensity: (11 @0) + (19 @1) + (3:28 @2) + (33 @3) 0.68 km (6:37 / km)
ahr:110 max:123 shoes: ORoc 290 Ultra 2021

Orienteering (Control Pickup) 1:40:49 intensity: (7:38 @0) + (33:54 @1) + (44:47 @2) + (14:12 @3) + (18 @4) ** 7.58 km (13:18 / km) +126m 12:17 / km
ahr:105 max:140 spiked:14/14c shoes: ORoc 290 Ultra 2021

Collecting controls, ran some, walked more than some, in no particular hurry on a gorgeous day.

Hiking warm up/down 11:38 intensity: (1:07 @0) + (3:32 @1) + (6:59 @2) 0.7 km (16:31 / km) +54m 11:55 / km
ahr:102 max:118 shoes: ORoc 290 Ultra 2021

1 PM

Run - Dirt (GC #6 Easy) 30:00 intensity: (14 @0) + (3:39 @1) + (2:59 @2) + (5:24 @3) + (17:44 @4) 4.73 km (6:21 / km) +20m 6:13 / km
ahr:130 max:151 weight:82.3kg shoes: ORoc 290 Ultra 2021

Over to Steeles Crossing for 30 minutes easy. Stayed in the pace range even though HR mostly level 4. But also hungry & dehydrated for this having neglected to bring snacks and already having been out for 100 minutes just prior.

Monday Mar 14, 2022 #

6 AM

Note
rhr:51 slept:8.0 weight:84.4kg

8 AM

Run - Dirt (GC#5 - Easy) 51:54 intensity: (8 @0) + (11 @1) + (30:37 @2) + (20:58 @3) 8.12 km (6:24 / km) +64m 6:09 / km
ahr:118 max:129 weight:83.6kg shoes: Roclite 275 2020

Still some ice in spots on rail trail. Ran with Jim for 5. Pace was less than garmin prescribed range, but opted to run a sub-par pace to see what the coaching would make of it - tagged the run as 'room to grow'. But this was prescribed as a 40min run, so an extra 12 minutes picks up the slack. Busy week on tap anyway, so not worried about taking it too easy. My 'rest days' are all full of O anyway.

Sunday Mar 13, 2022 #

6 AM

Note
rhr:54 slept:7.8 weight:84.5kg

2 PM

Walking 1:02:36 intensity: (24:00 @0) + (38:36 @1) 6.03 km (10:23 / km) +26m 10:10 / km
ahr:87 max:101 shoes: RocliteG 290v2 2020

Original plan was O at Coops Sawmill, but woke to windchill in low single digits and a couple inches snow. Rest of the week looks much more pleasant for woods running so just went for a walk today. Gay City flag retrieval Tues, so probably Coops on Thursday.

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