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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending May 8:

activity # timemileskm+mload
  Orienteering2 3:06:08 11.74(15:52) 18.89(9:51) 48831 /36c86%83.2
  Run - Dirt3 2:42:35 17.49(9:18) 28.14(5:47) 24460.4
  Walking3 2:02:55 6.71(18:19) 10.8(11:23) 650.6
  Bike - Road1 27:28 4.52(6:05) 7.27(3:47) 1042.8
  Run - Trail1 9:43 0.6(16:11) 0.97(10:04)2.0
  Total9 8:28:49 41.05(12:24) 66.07(7:42) 90131 /36c86%149.0
  [1-5]8 6:23:17
averages - sleep:8.1 rhr:45 weight:180.8lbs

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MoTuWeThFrSaSu

Sunday May 8 #

6 AM

Note
rhr:44 slept:9.5

8 AM

Run - Trail warm up/down 9:43 intensity: (1:04 @0) + (3:38 @1) + (1:21 @2) + (2:44 @3) + (56 @4) 0.97 km (10:04 / km)
ahr:116 max:143 shoes: ORoc 290 Ultra 2021

Orienteering race (Billygoat) 2:11:03 intensity: (24 @0) + (11:05 @1) + (24:34 @2) + (32:44 @3) + (42:26 @4) + (19:50 @5) *** 13.76 km (9:32 / km) +373m 8:23 / km
ahr:135 max:161 spiked:23/25c shoes: ORoc 290 Ultra 2021

Good run, a couple errors, maybe 3 minutes total. Most AP 'errors' toward end were due to fatigue and nursing my L knee, which I managed to crash on again today, just before aid station. Loosened up toward end but hamstring cramping started settling in on the final climbs...

RouteGadget

Saturday May 7 #

6 AM

Note
rhr:42 slept:9.1

Solid nights sleep, RHR looking fine. Feeling good for today's middle NRE.

11 AM

Orienteering race (Overlook Green) 55:05 intensity: (58 @0) + (9:25 @1) + (9:49 @2) + (11:31 @3) + (15:40 @4) + (7:42 @5) *** 5.13 km (10:45 / km) +115m 9:39 / km
ahr:131 max:165 spiked:8/11c shoes: ORoc 290 Ultra 2021

Huge error on 2, also fairly major on 6. Fast open woods allowed running faster than safe navigation warranted. Also hard fall towards end of course - seriously torqued L knee - very slow getting up.

RouteGadget
6 PM

Bike - Road (Dyer Rd) 27:28 intensity: (5:16 @0) + (17:46 @1) + (3:04 @2) + (1:22 @3) 7.27 km (3:47 / km) +104m 3:31 / km
ahr:103 max:137 shoes: Warbird

Easy after dinner roll on dirt roads. One road got a little rough especially with sun low enough that is was getting dark and hard to read surface. Knee a bit achy so just opted for a short jaunt.

Friday May 6 #

7 AM

Note
rhr:45 slept:7.0 weight:181.6lbs (rest day)

8 PM

Note

Was planning on some cycling today, but ran into light rain the whole trip via Southern Tier. Then to make life more interesting my planned dry camping in Sonyea SF turned out to be inaccessible - road in from N went through correctional facility - authorized vehicles only, and S access road ended in an 8' berm and the road beyond doesn't appear to have been traveled in 20+ years. So would have been a 1.5 mile walk-in camp. Located a horse camp in Arkport and made it just b4 sunset. I'm first camper of year and being very last minute so path to camping hadn't been mowed and Portalet not out yet

But seems like a nice quiet spot for a couple night. Some good dirt roads to possibly ride tomorrow including one 'seasonal' - which camp host says good for horses ad bikes. Vehicles not so much.

Thursday May 5 #

6 AM

Note
rhr:50 slept:8.3 weight:180.6lbs (rest day)

8 AM

Walking 48:52 intensity: (45:45 @0) + (3:07 @1) 4.62 km (10:35 / km) +26m 10:18 / km
ahr:79 max:96 shoes: RocliteG 290v2 2020

50ish, sunny..
3 PM

Walking 24:05 [0] 1.63 km (14:49 / km) +12m 14:17 / km
ahr:72 max:88 shoes: RocliteG 290v2 2020

PM walk with Anna & Jackson

Wednesday May 4 #

7 AM

Note
rhr:47 slept:8.0 weight:181.2lbs

9 AM

Run - Dirt long (GC #33 - Long Easy) 1:09:14 intensity: (18 @0) + (1:13 @1) + (14:14 @2) + (34:30 @3) + (18:59 @4) 12.47 km (5:33 / km) +103m 5:20 / km
ahr:131 max:145 weight:177.4lbs shoes: Rincon 2 2020

50ish, misty rain. Supposed to be a 1h45m long run today. But between cool/damp conditions and goat this weekend I elected to cut it short, opting to not even get as far as the optional part of run.
8 PM

Note

Since in my current 'training plan' my scheduled rest days are Thu, Sat & Sun and the fact that I'm actually racing both Sat & Sun most weekends right now, I'm feeling a little beat up and not able to put 100% into the prescribed workouts, or the races for that matter. So I put a 'pause' on the training plan and will resume it hopefully in a week or so after we get through Billygoat weekend and a few rest days. The fact that my training plan is not geared to any particular race (half marathon plan), its pretty easy to kick the end point out as needed.

Tuesday May 3 #

6 AM

Note
rhr:43 slept:7.1 weight:181.4lbs

1 PM

Walking 49:58 intensity: (47:29 @0) + (2:29 @1) 4.56 km (10:58 / km) +27m 10:39 / km
ahr:80 max:93 shoes: RocliteG 290v2 2020

6 PM

Run - Dirt intervals (GC #32 - Speed Intervals) 48:16 intensity: (18:24 @1) + (10:04 @2) + (3:49 @3) + (11:15 @4) + (4:44 @5) 7.51 km (6:25 / km) +83m 6:05 / km
ahr:125 max:159 weight:180.2lbs shoes: Rincon 2 2020

Intervals coinciding with Happy Hills again, so did the Intervals on the flattish part of Hopkins - lower dirt section. 15min warmup, 6x1min @ 4:15/km, 6x30sec @ 3:40/km. Short Intervals result in unreliable watch pace readings - arm swing likely cause - averages out at longer segments. So ran these by feel. Watch reported all 'low' while running but calculated pace in splits looks pretty decent. Longer run on tap for tomorrow.

Monday May 2 #

6 AM

Note
rhr:44 slept:8.0 weight:183.4lbs

9 AM

Run - Dirt tempo (GC #31 Progression ) 45:05 intensity: (13 @0) + (1:42 @1) + (4:20 @2) + (16:53 @3) + (21:23 @4) + (34 @5) 8.16 km (5:32 / km) +59m 5:20 / km
ahr:133 max:157 weight:180.4lbs shoes: Rincon 2 2020

5min warmup, 20min brisk (5:30/km), 10min fast (4:30/km) but not fast enough. Target was 4:13-4:27. Then ~10 min cooldown. Felt good, just not fast enough to sustain goal pace.

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