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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Jun 9, 2022:

activity # timemileskm+mload
  Orienteering7 5:37:58 24.23(13:57) 38.99(8:40) 68639 /51c76%157.4
  Hiking2 2:05:25 4.85(25:51) 7.81(16:04) 8612.5
  Walking3 1:38:10 1.97 3.16 338.9
  Run - Trail2 9:12 0.48(18:59) 0.78(11:48) 52.1
  Total12 9:30:45 31.53 50.74 81139 /51c76%180.9
  [1-5]12 9:16:08
averages - sleep:8.1 rhr:49

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FrSaSuMoTuWeTh

Thursday Jun 9, 2022 #

6 AM

Note
rhr:52 slept:9.0

9 AM

Orienteering race (Seven Mile) 1:22:42 intensity: (33 @0) + (8:31 @1) + (14:39 @2) + (29:26 @3) + (28:28 @4) + (1:05 @5) 10.09 km (8:12 / km) +165m 7:34 / km
ahr:132 max:161 shoes: ORoc 290 Ultra 2021

Good run... no major errors, felt fairly strong. Slow coming down steep junky hill from 8-9 but otherwise OK. 2nd on long course

Long Advanced - Splits

Long Advanced - Splits

Wednesday Jun 8, 2022 #

6 AM

Note
rhr:51 slept:8.3

8 AM

Orienteering 29:43 intensity: (1 @0) + (35 @1) + (23 @2) + (4:57 @3) + (10:54 @4) + (12:53 @5) 4.27 km (6:57 / km) +47m 6:36 / km
ahr:148 max:164

3 PM

Orienteering 21:48 intensity: (19 @0) + (11 @1) + (1:06 @2) + (5:47 @3) + (8:37 @4) + (5:48 @5) 2.81 km (7:46 / km) +20m 7:30 / km
ahr:140 max:156


Long Advanced - Splits

Long Advanced - Splits

Tuesday Jun 7, 2022 #

5 AM

Note
rhr:50 slept:7.6

10 AM

Orienteering (Saltese Uplands Long Adv) 1:14:42 intensity: (2:21 @0) + (26:07 @1) + (23:06 @2) + (19:30 @3) + (3:09 @4) + (29 @5) *** 5.52 km (13:32 / km) +249m 11:02 / km
ahr:119 max:155 spiked:3/7c shoes: ORoc 290 Ultra 2021

Never found 4, 6 not in right place, map dubious and that's generous. Got to #8 about an hour in. Called it and ran trail back, save legs for tomorrow.

Long Advanced - Splits

Monday Jun 6, 2022 #

6 AM

Walking 10:11 intensity: (9:16 @0) + (55 @1) 0.62 km (16:21 / km) +14m 14:40 / km
ahr:70 max:96

1 PM

Orienteering race 24:54 intensity: (15 @0) + (27 @1) + (46 @2) + (8:33 @3) + (3:41 @4) + (11:12 @5) *** 4.63 km (5:23 / km)
ahr:152 max:165 spiked:17/18c shoes: Roclite 275 2020


Long - Splits

Sunday Jun 5, 2022 #

6 AM

Note
rhr:49 slept:9.0

Clear skies with some mist in the forest, mid 40s. Showers forecast so hopefully get my pre-run in before they arrive.

Walking 27:59 [1] 2.54 km (11:01 / km) +19m 10:37 / km
ahr:79 max:94 shoes: RocliteG 290v2 2020

Morning perambulatory around the camp loop.
8 AM

Run - Trail warm up/down 5:43 intensity: (1:20 @0) + (3:11 @1) + (1:12 @2) 0.46 km (12:32 / km) +5m 11:50 / km
ahr:104 max:126 shoes: ORoc 290 Ultra 2021

Orienteering race (Lubrecht Long Green) 1:03:06 intensity: (21 @0) + (3:13 @1) + (5:43 @2) + (13:21 @3) + (20:15 @4) + (20:13 @5) *** 7.09 km (8:54 / km) +185m 7:52 / km
ahr:142 max:171 spiked:13/13c shoes: ORoc 290 Ultra 2021

Clean run with only minor hesitations in a few circles to ascertain flag location, and a few zig-zags to avoid thicker veg. Perhaps some other routes more optimal but I executed mine well and was able to run most of the course at a reasonable pace. 1st M60 today, 3rd green I think behind Ali & Spike

Green Long - Splits

Saturday Jun 4, 2022 #

Event: GrizO Lubrecht Two-Day and Sprint
 
Event: Pacific Northwest Orienteering Festival
 
7 AM

Note
rhr:45 slept:6.5

Rolled in to Lubrecht at midnight. Not enough rest.
10 AM

Run - Trail warm up/down 3:29 intensity: (11 @0) + (27 @1) + (41 @2) + (37 @3) + (58 @4) + (35 @5) 0.32 km (10:45 / km)
ahr:130 max:153 shoes: ORoc 290 Ultra 2021

Orienteering race (Lubrecht Middle Green) 41:03 intensity: (53 @1) + (1:11 @2) + (11:59 @3) + (11:00 @4) + (16:00 @5) *** 4.57 km (8:59 / km) +21m 8:47 / km
ahr:146 max:170 spiked:6/13c shoes: ORoc 290 Ultra 2021

Fast woods, but subtle contours and obscuring veg caused me to miss 7 control by 20-60 seconds or so each. No major wanderings but it adds up. 4th of 5 on M60+. A few minutes back .

Green NRE - Splits

Friday Jun 3, 2022 #

5 AM

Note
rhr:44 slept:8.0

Up early to catch sunrise in Glacier.
9 AM

Hiking 1:05:37 [1] 4.17 km (15:45 / km) +24m 15:18 / km
ahr:69 max:90 shoes: Roclite 275 2020

Swiftcurrent Lake
5 PM

Hiking (John's Lake Loop) 59:48 [1] 3.64 km (16:26 / km) +62m 15:09 / km
ahr:67 max:86 shoes: Roclite 275 2020

8 PM

Walking 1:00:00 [1]
shoes: Roclite 275 2020

Misc short walks aggregated (est).

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