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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Jun 26, 2022:

activity # timemileskm+mload
  Run - Dirt3 3:12:57 21.74(8:52) 34.99(5:31) 31290.6
  Orienteering1 1:19:54 3.72(21:28) 5.99(13:20) 1367 /8c87%12.7
  Run - Mixed1 27:20 2.85(9:36) 4.58(5:58) 267.4
  Walking1 18:50 0.97(19:23) 1.56(12:03) 151.9
  Run - Trail1 17:24 2.01(8:38) 3.24(5:22)15.8
  Total7 5:36:25 31.3(10:45) 50.37(6:41) 4897 /8c87%128.4
  [1-5]7 5:26:03
averages - sleep:8.4 rhr:50 weight:78.4kg

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MoTuWeThFrSaSu

Sunday Jun 26, 2022 #

5 AM

Note
rhr:50 slept:7.2 weight:79.2kg

7 AM

Orienteering (Nathan Hale SF) 1:19:54 intensity: (9:07 @0) + (40:10 @1) + (15:16 @2) + (11:55 @3) + (3:26 @4) ** 5.99 km (13:20 / km) +136m 11:59 / km
ahr:110 max:147 spiked:7/8c weight:77.4kg shoes: Roclite 275 2020

Easy explore on a new basemap of NHSF. Part of a Strider Sunday run/yoga/farmers market trio. With Jim & Cherie. Quite pleasant for late June conditions. Set a 7.3km, 18 control course knowing we wouldn't do the whole thing. Got through first 8 in about an hour,, then shortcut back as Cherie was doing the yoga at 9am. Getting warm & buggy, so 80 minutes was enough to keep the streak.

Definitely worth a full mapping if we can secure parking permissions from the homestead folks.

Saturday Jun 25, 2022 #

7 AM

Note
rhr:51 slept:9.25 weight:78.9kg

3 PM

Run - Mixed 27:20 intensity: (8 @0) + (57 @1) + (6:53 @2) + (18:59 @3) + (23 @4) 4.58 km (5:58 / km) +26m 5:48 / km
ahr:128 max:140 weight:78.4kg shoes: Rincon 2 2020

Not my favorite time of day, but if I waited I'd risk another zero. So an easy trot down the dirt road and back. Been a while since I ran this, still boring...

Friday Jun 24, 2022 #

7 AM

Note
rhr:49 slept:9.6 weight:79.9kg

8 AM

Run - Dirt long (Amigos) 1:28:52 intensity: (30 @0) + (52 @1) + (1:23 @2) + (43:13 @3) + (38:47 @4) + (4:07 @5) 16.14 km (5:30 / km) +183m 5:13 / km
ahr:138 max:162 weight:77.4kg shoes: Rincon 2 2020

Went early @ 8:30, no one else present, so off toward the notch at a steady, easy pace. Porta-stop at notch then figured I'd go a bit farther and turn at 8.05km. A bit brisker on the way back, just under 5m/km with an additional kick in the final km.

Thursday Jun 23, 2022 #

6 AM

Note
rhr:49 slept:8.6 weight:78.5kg

9 PM

Note

Another day got away from me... damn.. But on the plus side I'll probably have a new map to run on Sunday to keep my streak alive.

Wednesday Jun 22, 2022 #

6 AM

Note
rhr:52 slept:8.2 weight:79.4kg

9 AM

Run - Dirt (Amigos) 59:36 intensity: (19 @0) + (2:32 @1) + (7:25 @2) + (24:33 @3) + (19:45 @4) + (5:02 @5) 10.67 km (5:35 / km) +72m 5:24 / km
ahr:135 max:163 weight:77.8kg shoes: Rincon 2 2020

Steady pace except for a faster 1km bit in second half. Cool & misty. Great running weather.
6 PM

Run - Trail race (Bolton XC) 17:24 intensity: (6 @0) + (14 @1) + (12 @2) + (10 @3) + (26 @4) + (16:16 @5) 3.24 km (5:22 / km)
ahr:158 max:168 weight:78kg shoes: ORoc 290 Ultra 2021

Clouds cleared out and other than being wet, it was a great night for Bolton. Kevin Glenn went out in front quickly, I didn't chase and settled into a hard, but hopefully maintainable pace. Faded slightly on the final climb back to field. But pretty happy with performance. Ran into Diane, one of my former student workers who was there with her daughter.

Not sure why the spread of HR intensities shows half my time spent in zone 3, half in zone 5. Felt hard all the way around and looking at the graph, only the first minute or two were below 155 as it ramped up. Very strange or perhaps the word is bogus...

{edit} - AP apparently doesn't know what to do with HR above the max set in settings, so defaults those over the top readings to z3. I bumped my max from 160 to 170 to compensate.

81m climb. I cleared the climb field so AP would calculate vdot

Tuesday Jun 21, 2022 #

6 AM

Note
rhr:53 slept:7.7 weight:78.4kg

Feeling run down...

7 AM

Note

Nice to see a mention of orienteering in an Outside Online article I was reading - not a terribly great article, but good to see the sport mentioned.

"The slope of these curves varies by task. For example, in sports that rely heavily on physiological fitness—like sprinting 100 meters—the decline of the fitness curve would be steeper than in a sport like alpine climbing or orienteering, where pure fitness matters less and wisdom gained through experience matters more."

Monday Jun 20, 2022 #

5 AM

Note
rhr:48 slept:8.4 weight:78.8kg

9 AM

Run - Dirt (Amigos) 44:29 intensity: (12 @0) + (1:21 @1) + (14:00 @2) + (4:17 @3) + (9:27 @4) + (15:12 @5) 8.18 km (5:26 / km) +58m 5:15 / km
ahr:137 max:165 weight:77.3kg shoes: Rincon 2 2020

Nice day, pushed the effort for middle part.
1 PM

Walking 18:50 [1] 1.56 km (12:03 / km) +15m 11:30 / km
ahr:83 max:96 shoes: RocliteG 290v2 2020

Short walk down the road w/ Anna

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