Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending May 17, 2022:

	activity	#	time	miles		km		+m				load
	Run - Dirt	4	2:51:12	17.8	(9:37)	28.64	(5:59)	334				53.3
	Walking	3	2:08:39	4.82	(26:41)	7.76	(16:35)	62				8.1
	Orienteering	2	2:06:11	7.63	(16:32)	12.29	(10:16)	214	26 /	27c	96%	49.1
	Total	7	7:06:02	30.25	(14:05)	48.69	(8:45)	610	26 /	27c	96%	110.5
	[1-5]	6	6:17:24
averages - sleep:8.1 rhr:50 weight:80.1kg

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Tuesday May 17, 2022 #

7 AM

Note
rhr:53 slept:8.6 weight:79.6kg

OUSA - Sky Pilots Announcement - Web, FB, IG

C • Nice writeup 2

6 PM

Run - Dirt hills 35:43 5.63 km (6:21 / km) +131m 5:41 / km
ahr:121 max:145 shoes: Rincon 2 2020

Clear, cool night. 2 rounds easy.

Walking hills 24:17 2.28 km (10:39 / km) +59m 9:25 / km
ahr:84 max:104 weight:80kg shoes: Rincon 2 2020

And one more walking. Legs feeling heavy.

Monday May 16, 2022 #

6 AM

Note
rhr:52 slept:8.5 weight:79.6kg

OUSA - Great Brook Farm NRE Reminder - FB

9 AM

Run - Dirt intervals (Amigos) 54:51 8.98 km (6:07 / km) +65m 5:54 / km
ahr:121 max:155 weight:78.2kg shoes: Rincon 2 2020

Easy out to 2.75m post, then 1x1200m, 3x400m on way back. Very humid, much sweating involved.

Sunday May 15, 2022 #

Event: WCOC - Ansonia

6 AM

Note
rhr:50 slept:8.5 weight:80kg

OUSA - Run the Rotary photos - Google, FB, IG

10 AM

Orienteering (Ansonia Green) 58:35 *** 5.96 km (9:50 / km) +104m 9:03 / km
ahr:131 max:154 spiked:15/15c weight:78.5kg shoes: ORoc 290 Ultra 2021

Humid so definitely not always fast, but moving well, and cleanly into all controls. Comments in splits. 10 of 15 fastest splits, behind Tony M by as much as a minute at #4, but gained two minutes on the long leg to #6 and increased the lead to almost 9 minutes by the end. A very satisfying run.

Green - Splits

Saturday May 14, 2022 #

Event: Run the Rotary NRE (EMPO)

6 AM

Note
rhr:47 slept:8.1 weight:80.7kg

10 AM

Orienteering race (Rotary Green) 1:07:36 *** 6.33 km (10:41 / km) +110m 9:50 / km
ahr:133 max:158 spiked:11/12c shoes: ORoc 290 Ultra 2021

Some slow spots, but only real error was leaving 10, skirted open field to L as it was a roped off archery course (not marked OOB) and didn't want to get shot. Then failed to accurately get back on line and stayed L of line through camping areas which weren't too distinct. Hit big trail 100m off and quickly corrected, but inefficient route. About 3min ehind Tori On green but first M60+. Field probably not deep enough to effect rankings though.

Run - Dirt warm up/down 10:57 1.0 km (10:54 / km) +31m 9:27 / km
ahr:114 max:142 weight:79.4kg shoes: ORoc 290 Ultra 2021

Up to truck for change & drink, grab camera, back to finish for photo duties.

Green - Splits

Friday May 13, 2022 #

6 AM

Note
rhr:49 slept:8.0 weight:80.9kg (rest day)

10 AM

Walking (Lawrence) 1:20:00 [1] 4.0 km (20:00 / km)
shoes: RocliteG 290v2 2020

Walk around Mill district in Lawrence with El, then another with Anna. Up checking out potential employment. She's been offered a position, but needs to decide if relocating there is what she wants to do. Not a fan of urban environments. Time & distance a total wag.

Thursday May 12, 2022 #

Event: CSU/NEOC: Historic Beaver Brook, Thursday Park Orienteering Series #3

6 AM

Note
rhr:50 slept:6.9 weight:81.3kg (rest day)

OUSA - Overlook NRE photos - Google Photos, FB, IG

6 PM

Walking 24:22 [0] 1.48 km (16:28 / km) +3m 16:18 / km
ahr:73 max:86 shoes: RocliteG 290v2 2020

Short walk w/ A & J before dinner

Wednesday May 11, 2022 #

6 AM

Note
rhr:49 slept:8.0 weight:82kg

OUSA - April 2022 e-Newsletter
OUSA - Ian Dunlap wins 4-Hour AR - FB

9 AM

Run - Dirt intervals 1:09:41 13.03 km (5:21 / km) +107m 5:08 / km
ahr:133 max:155 weight:80.5kg shoes: Rincon 2 2020

Brisk pace out 4 miles, then did 4x400m @4:15min/km target coming back. Felt pretty good, knee slightly bothered.

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