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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Mar 27, 2023:

activity # timemileskm+mload
  Sport Photography3 4:30:0027.0
  Orienteering4 3:19:00 13.31(14:57) 21.42(9:18) 59631 /48c64%79.9
  Walking3 2:24:44 8.35(17:20) 13.43(10:46) 5515.0
  Run - Dirt1 42:06 4.6(9:10) 7.4(5:41) 4615.6
  Run - Trail1 20:30 1.99(10:19) 3.2(6:25) 258.2
  Run - Terrain1 19:15 1.8(10:42) 2.9(6:39)4.9
  Run - Road2 17:01 1.52(11:10) 2.45(6:56) 465.2
  Hiking1 7:52 0.29(27:17) 0.46(16:57) 170.8
  Run - Mixed1 5:55 0.35(16:48) 0.57(10:26)0.9
  Total11 12:06:23 32.2 51.82 78531 /48c64%157.5
  [1-5]11 11:53:57
averages - sleep:7 rhr:54 weight:78kg

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Monday Mar 27, 2023 #

1 AM

Note
slept:3.25

And we're back on the road....
6 AM

Note
rhr:50

And home again...
11 AM

Note
slept:4.0 weight:78.1kg (sick) (rest day)

Nap. And what was a minor nagging sore throat over the past few days has now developed into a major chest/head cold. Likely picked up from Ellen last week. She tested CoVid negative all week (had a secondary exposure), so presumably this is also non-CoVid, but will probably test just to be sure.
3 PM

Walking 50:07 [1] 4.62 km (10:51 / km) +27m 10:33 / km
ahr:81 max:96 shoes: RocliteG 290v2 2020

Walk with Jackson, just to get something in.
6 PM

Note

Sunday Mar 26, 2023 #

6 AM

Note
rhr:57 slept:9.0

7 AM

Hiking warm up/down 7:52 [1] 0.46 km (16:57 / km) +17m 14:21 / km
ahr:63 max:71 shoes: ORoc 290 Ultra 2021

Run - Mixed warm up/down 5:55 intensity: (8 @0) + (2:58 @1) + (2:49 @2) 0.57 km (10:26 / km)
ahr:96 max:112 shoes: ORoc 290 Ultra 2021

Orienteering race 43:08 intensity: (9:52 @0) + (11:42 @1) + (12:29 @2) + (7:12 @3) + (1:53 @4) *** 3.14 km (13:43 / km) +156m 11:00 / km
ahr:98 max:144 spiked:2/3c shoes: ORoc 290 Ultra 2021

Heart rate flaky again. Called it before reaching #4. Not worth the effort today. Might be electrolyte related, since I've cut way back on sweetened beverages. Rehydrating with water alone might be culprit. Thu felt great, Fri OK, Sat slog, Sun screw it...
9 AM

Sport Photography 1:30:00 [1]
shoes: ORoc 290 Ultra 2021

10 PM

Note

Rolled into Hamburg just before 10pm. Will sleep till I don't. Probably 3-4 hours.

Was passed enroute by numerous orienteering encourages including JJ/Nancy, Joe/Sydney snd at least two QOC plated cars...

OCIN_FP2023_Sunday_Middle_7_GreenB - Splits

Saturday Mar 25, 2023 #

Sport Photography 1:30:00 [1]
shoes: ORoc 290 Ultra 2021

Didn't stray too far from finish due to course logistics. A bit dizzy & dehydrated at times.
6 AM

Note
rhr:57 slept:10.0

7 AM

Run - Road warm up/down 12:42 intensity: (57 @1) + (35 @2) + (10:01 @3) + (1:09 @4) 1.95 km (6:32 / km) +46m 5:51 / km
ahr:122 max:135 shoes: ORoc 290 Ultra 2021

Orienteering race 1:30:24 intensity: (43 @0) + (19:49 @1) + (24:49 @2) + (31:08 @3) + (13:43 @4) + (12 @5) *** 7.51 km (12:03 / km) +332m 9:52 / km
ahr:113 max:148 12c shoes: ORoc 290 Ultra 2021

Heart rate wouldn't cooperate. Legs screaming for O2, heart not playing nice. My highest average HR for any leg (not counting that @#$%! finish chute was only 128. And ahr for first four controls didn't even break 100.

So mostly walking with a few jogs. Took mostly straightish routes with minor errors on #8 & #11 - otherwise just a few hestitations.

OCIN_FP2023_Saturday_Long_7 Green B - Splits

Friday Mar 24, 2023 #

Event: Flying Pig XXV - 2023 OUSA Nationals
 
6 AM

Note
rhr:57 slept:6.75

12 PM

Run - Road 4:19 intensity: (40 @1) + (1:09 @2) + (1:32 @3) + (58 @4) 0.51 km (8:32 / km)
ahr:114 max:131

Orienteering race (Morehead State) 20:14 intensity: (25 @0) + (13 @1) + (18 @2) + (2:01 @3) + (9:16 @4) + (8:01 @5) *** 3.39 km (5:58 / km) +45m 5:36 / km
ahr:140 max:155 spiked:14/17c shoes: Bushido 2 2022

A couple bobbles in the rain. About a minute back of Balter, 3 back of Joe. Looks like Bronze, but I'm happy with the run overall.
2 PM

Sport Photography 1:30:00 [1]
shoes: Bushido 2 2022

Over 1000 photos today. Showering almost the entire time.

OCIN_FP2023_Friday_Sprint_6 Green A 7 Green B - Splits

Thursday Mar 23, 2023 #

Event: BROC: Equinox Book Hunt
 

Note

Camping Spot (RV parking, conf center) between Blacksburg & Morehead
37.80018, -81.21633

Also possible Casa Lattanzi
5 AM

Note
rhr:53 slept:3.5

Got into Hamburg (Cabelas) about 1:15am. Fell asleep quickly, but awake at 5am. Raining, so closed up shop & ended S again. Maybe nap later..
3 PM

Note

Afternoon hang at Blacksburg Municipal Park. Too cheap to pay parking on VTech campus. Nice spot. Considered some disc activity, but pretty gusty winds so bagged that idea. Nap chair time...
6 PM

Walking warm up/down 42:32 intensity: (58 @0) + (34:54 @1) + (6:40 @2) 4.09 km (10:24 / km)
ahr:92 max:109 shoes: Bushido 2 2022

Orienteering (BROC Book Hunt) 45:14 intensity: (18 @1) + (20 @2) + (4:33 @3) + (14:40 @4) + (25:23 @5) *** 7.38 km (6:08 / km) +64m 5:53 / km
ahr:145 max:163 spiked:15/16c shoes: Bushido 2 2022

Campus sprint at VA Tech. Map is a partially field checked base by Nadim. Very cool campus for sprinting. Detail at 1:4000 ISSpROM standard. Map was printed at 1:7000ish to fit paper rendering some detail impossible to read at speed and in the dimming.

75 minute, 21 control scoreO. Clues were in form of a ChatGP poem. Pretty much had to reread poem to locate feature description - good "on the run" practice. At each control was a book - tear out last page, score=page#. Books were also somewhat hidden, so rather than faffing about hunting for the book, and carrying a wad of loose pages, I elected to just tag the feature and move on, Sprint style, without worrying about the book. So I visited 16 controls, for a score of zero = DFL. But this was training for me so all good.

Got back with over a half hour to spare, could have gotten them all, but 4 in south just weren't interesting running - ball fields etc. And I just visually missed seeing #11 on the map in the dark on the way in.

First half in fading daylight - 15>2>1>13>4>17>9>3

Starting to get dark @ #10. Got to pond, could see book on island about 20m out, decided that was close enough, rather stay dry.

Then enroute to #16 swung east to avoid stream and cross bridge, but noted what looked like a damp concrete spillway with a half inch of water. Cool! Nope. Floating mat of vegetation which I hit at speed and immediately went in to may armpits in a very deep stream. Clawed my way out the other side, now covered with mud and said vegetation.

From there it was on to 16>20>19>14>6>8>18>5 and finish. Most of these I would read Map by streetlight then move on in quasi darkness, cautious about footing. Ran past the gap to #8 resulting in probably a minute lost, my only real error.

The other excitement came approaching final control - faced with a long, wide downhill stairs, or a grassy slope, I opted for latter, just needed to thread a 12-15" gap between railing and fence post. But in the dark I hit rail with my L hip and ricocheted off the fence post on the R hip. Sonofabitch that hurt. Shook it off on the run in back to student center after grabbing #5.

A lot of fun and worth the detour to Blacksburg. Hopefully I didn't over extend. 90 minutes until championship at Morehead and Garmin reporting I still need another 16 hours to recover. But I feel good (aside from rain), so a little vitamin I & a dew or two should do the trick.

Wednesday Mar 22, 2023 #

5 AM

Note
rhr:54 slept:6.3 weight:77.5kg

9 AM

Run - Dirt (Amigos) 42:06 intensity: (9 @0) + (21 @1) + (16:21 @2) + (10:59 @3) + (13:01 @4) + (1:15 @5) 7.4 km (5:41 / km) +46m 5:31 / km
ahr:122 max:150 shoes: Rincon 3

Short & easy with short pickups on the way back. Focusing on stride & turnover more than anything else.
8 PM

Note

Went out for birthday(s) dinner with El. Then home and hit the road to get first chunk of driving out of the way.

Tuesday Mar 21, 2023 #

5 AM

Note
rhr:52 slept:6.1 weight:78.4kg



C • finding the right rogaining partner 4
9 AM

Run - Trail warm up/down (Cross Farms) 20:30 intensity: (11 @0) + (9 @1) + (44 @2) + (12:00 @3) + (7:26 @4) 3.2 km (6:25 / km) +25m 6:10 / km
ahr:126 max:140 shoes: Bushido 2 2022

Run - Terrain (Cross Farms Disc) 19:15 intensity: (1:18 @1) + (6:44 @2) + (11:11 @3) + (2 @4) 2.9 km (6:39 / km)
ahr:115 max:132 weight:77.9kg shoes: Bushido 2 2022

Sprinted the Cross Farms Disc Golf Course. AP flagged it as orienteering which is sort of was. At each tee I glance at the map, check tee/control #, distance and general 'trend' of the leg. Then sprint to basket. Short enough that they really didn't spike the HR, plus I wasn't pushing too aggressively since CF is mostly rocky underfoot and I didn't want to risk going down in flames. But a good workout, pushing semi-hard in fairly open woods with dubious footing in places and frequent changes of direction.
2 PM

Walking 52:05 [1] 4.73 km (11:01 / km) +28m 10:42 / km
ahr:87 max:98 shoes: RocliteG 290v2 2020

Walk with J. Gorgeous out...

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