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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Apr 8:

activity # timemileskm+mload
  Orienteering3 3:09:55 12.43(15:16) 20.01(9:29) 27291.4
  Run - Dirt2 1:33:51 8.84(10:37) 14.23(6:36) 5629.3
  Run - Mixed1 46:02 4.66(9:53) 7.49(6:09)18.7
  Run - Trail2 6:34 0.37(17:55) 0.59(11:08) 181.8
  Walking1 5:28 0.24(22:23) 0.39(13:55) 61.0
  Total6 5:41:50 26.54(12:53) 42.71(8:00) 352142.1
  [1-5]6 5:41:36
averages - sleep:6.8 rhr:54 weight:81.5kg

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Monday Apr 8 #

4 AM

Note
rhr:55 slept:3.0

I84 EB Rest Area - 3 hours, unrestful nap. BB +23. Idling trucks & diesel fumage.

C • Photos from Eclipse viewing at Knollman Farm 2
7 AM

Run - Dirt (DSW Recovery 33 @ 110bpm) 41:49 intensity: (21 @1) + (10:49 @2) + (26:13 @3) + (4:26 @4) 5.6 km (7:28 / km)
ahr:120 max:139 weight:80.8kg shoes: Bushido 2 2022

Left rest area about 4:30am. Budgeted an extra 50-60 minutes for the usual Danbury/Waterbury/Hartford nonsense. Nada, clear sailing except for minor slowdown in Waterbury due to sun. Got to Church St 80 minutes early. So ran and then headed for home. Managed to keep HR in the 113-115 area for a bit, then another runner caught me and we were chatting and my pace/effort crept up - then on the backside my HR kept creeping up so i was alternating walk/run - to balance the load. But 110bpm for recovery just isn't in my wheelhouse really - About the slowest I can run seems to be about 113, and that's painfully slow. Drop to a walk and I'm quickly into the low-mid 90s.

Sunday Apr 7 #

7 AM

Walking 5:28 intensity: (2:46 @1) + (1:21 @2) + (1:21 @3) 0.39 km (13:55 / km) +6m 12:54 / km
ahr:101 max:127

Orienteering race (Hueston Woods) 1:09:48 intensity: (3:14 @1) + (14:39 @2) + (21:05 @3) + (18:29 @4) + (12:21 @5) 7.01 km (9:57 / km) +114m 9:12 / km
ahr:128 max:164 shoes: ORoc 290 Ultra 2023

Mostly clean, but certainly not fast. A few minor bobbles and perhaps I should have taken longer trails - but woods mostly clean enough to forge the straight route. About 1/3 the way down the field on GreenB I think - but all the young JWOC/WUOC hopefuls running GreenB as well so that skews things a bit. But definitely well behind Sergey, Joe, Stefan et al....
4 PM

Note

L Bellville OH
8 PM

Note

L - Brookville PA. Weather tomorrow deteriorating. Abandoning the chase.. Next stop Scranton..
11 PM

Note

L - Mifflinville PA - toppin' off the tank for the final leg.

OCIN_FP2024_Sunday_Classic_7 Green B - Splits

Saturday Apr 6 #

6 AM

Note
rhr:53 slept:8.0

9 AM

Run - Trail warm up/down 3:31 intensity: (3 @1) + (1:23 @2) + (1:11 @3) + (54 @4) 0.44 km (8:02 / km) +18m 6:40 / km
ahr:121 max:145 shoes: ORoc 290 Ultra 2023

Orienteering race 1:03:57 intensity: (5:28 @2) + (24:47 @3) + (21:00 @4) + (12:42 @5) 7.17 km (8:55 / km) +89m 8:24 / km
ahr:133 max:178 shoes: ORoc 290 Ultra 2023


OCIN_FP2024_Saturday_Classic_7 Green B - Splits

Friday Apr 5 #

Event: Flying Pig XXVI - Total Eclipse of the Pig - 2024 Masters Nationals
 
7 AM

Note
rhr:52 slept:9.6

12 PM

Run - Trail warm up/down 3:03 intensity: (50 @1) + (1:43 @2) + (30 @3) 0.15 km (20:04 / km)
ahr:105 max:121 shoes: ORoc 290 Ultra 2023

Orienteering race 56:10 intensity: (34 @1) + (13:56 @2) + (19:52 @3) + (10:30 @4) + (11:18 @5) 5.83 km (9:38 / km) +69m 9:06 / km
ahr:128 max:169 shoes: ORoc 290 Ultra 2023

Overran a few key attackpoints early due to 7500 map - not used to that. And took more wide around routes to be safe and perhaps not as fast as going straight. But straight and green are two words that really shouldn't be in the same sentence in my case.

OCIN_FP2024_Friday_Middle_7 Green B - Splits

Thursday Apr 4 #

3 AM

Note
slept:4.2 weight:81.4kg

4a - L Willington - full tank, fresh tea. GO. Stiff winds, wet snow. Lots debris on secondary roads. Currently snowing in Poconos, hence earlier start.
4 PM

Run - Mixed (B&O - DSW Base 46 @ 125) 46:02 intensity: (5 @1) + (12 @2) + (29:22 @3) + (16:23 @4) 7.49 km (6:09 / km)
ahr:129 max:139 shoes: Rincon 3

Paved rail trail in Bellville OH - brief sunny bit between sleet/snow/rain squalls

Wednesday Apr 3 #

6 AM

Note
rhr:53 slept:7.5 weight:82.2kg

9 AM

Run - Dirt (DSW Base 52 min @ 125) 52:02 intensity: (14 @0) + (18 @1) + (36 @2) + (47:04 @3) + (3:50 @4) 8.63 km (6:02 / km) +56m 5:50 / km
ahr:126 max:137 shoes: Rincon 3

Thought for sure this would be the singular Amigo, but John L. came out to run in the rain with me. Out 26 minutes together, I turned, he continued to the rocks. Good steady run, nailed the time & HR today. Cold hands though.

Tuesday Apr 2 #

6 AM

Note
rhr:55 slept:8.4 (rest day)

Garmin suggesting a rest day, though I don't feel I need one. Perhaps Garmin has some nefarious harder workouts planned for me. I don't know. Supposed to rain pretty good later, so I guess rest ain't a bad thing.

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