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Attackpoint - performance and training tools for orienteering athletes

Training Log: cmorse

In the last 7 days:

activity # timemileskm+mload
  Sport Photography2 3:00:0018.0
  Orienteering3 2:25:34 8.6(16:55) 13.85(10:31) 2596 /32c18%53.9
  Run - Dirt3 2:04:31 13.33(9:21) 21.45(5:48) 9448.0
  Total8 7:30:05 21.93 35.29 3526 /32c18%119.9
  [1-5]8 7:24:11
averages - sleep:7.8 rhr:51 weight:77kg
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Tuesday Sep 26 #

7 AM

Note
rhr:49 slept:9.1 weight:78.8kg

Monday Sep 25 #

7 AM

Note
rhr:48 slept:7.75 weight:78.7kg (rest day)

Resting heart rate back in its usual spot, and body battery nearly full again. But I suspect it's just temporary due to the prednisone. Oh well, seeing an allergist tomorrow to try and figure this crap out.

Time to do the Sunday pictures..



Rain forecast all day, so probably be a rest day overall, but perhaps I'll shuffle out a bit later...
4 PM

Run - Dirt 24:06 intensity: (9 @0) + (18 @1) + (31 @2) + (12:04 @3) + (11:04 @4) 4.15 km (5:49 / km)
ahr:128 max:140 shoes: Roclite 275 2020

Still raining lightly, but felt like getting out. Mid 50s, chilly but just ran in minimal clothing, no glasses etc. Less fuss with the rain.

Sunday Sep 24 #

5 AM

Note
rhr:49 slept:7.25

Intially set up camp in a dispersed camping area in Cold Creek SF. Nice quiet area - single, well maintained dirt road - no one else out here. Until about 10pm when I started hearing a lot of gun fire within a mile or so - sounded like a variety of firearms. About 10 minutes or so. Got a bit unnerved and didn't relish the prospect of finding out what the locals like to do for 'fun' on a Saturday night. So closed up the truck and shuffled off toward Letchworth.

Dispersed camping not allowed in State Parks and far too late to try and get a regular campsite. Not many other options around, so let's just say I got to the meet site pretty early Sunday AM. And took a nap...

8 AM

Orienteering race (Masters Nationals Day 2) 1:09:03 intensity: (5:18 @0) + (24:46 @1) + (16:08 @2) + (16:18 @3) + (6:08 @4) + (25 @5) **** 5.48 km (12:36 / km) +91m 11:38 / km
ahr:105 max:158 11c shoes: ORoc 290 Ultra 2023

A lot of distance between start and finish - so drove my truck and stuff down to the finish, then got a ride from one of the rec start meet crew up to the start (he had followed me down to the finish). I had an 8:15am start time, only 45 minutes before first start, so chances are some folks would probably beat me back to the finish before I could switch to photographer mode.

And this was exacerbated by the fact that there was no clear/check/start boxes at the start. So I basically stood around in the cool mist for 45 minutes trying not to get too chilly. Start box finally showed up and I managed to go out first at 8:59am, one minute before the masses... No pressure there...

So my focus was a bit off due to the delayed start, flipped my map over - looked down the hill and realized I needed to be very cautious in my navigation today otherwise I risked spending a lot of time in search mode. And I wanted to avoid unnecessary climb so focused on cleanly executing relatively straight routes.

First few were pretty solid, if not terribly fast, seemed I was climbing over a lot of deadfall to get where I wanted to go, but I got there without issues. On #4 I must have been just a tad too high and looking the wrong direction and overshot - and kept convincing myself 'just a little further'. Until I was well beyond where I needed to be and came back - just as tentatively to make sure I didn't make things worse. - probably 5 minutes. (ouch) And thus shaken, I stayed below the steeps, but didn't turn R enough at the spur and wound up a bit too low and had to reclimb - another couple minutes lost. Picked up my first regular starter in here - looks like I won't be running solo today.

Saw quite a few folks including PG as I came down into 6 & 7, no real troubles though I was slightly high into #7 and peeked over the next ridge before turning around and coming down to it - 30s.

And then most of the rest I was by myself surprisingly - taking pretty straight lines and being precise in my map reading - hit everything well but the woods were not fast underfoot and with my focus on map reading. Won the finish split though - hammered that downhill baby... Small victories. But no target on my back today since I would be one of the last to download.

Routegadget - GPS shows more wandering than I thought I did. Seems like more wiggles than just avoiding deadfall.
10 AM

Sport Photography 1:30:00 [1]
shoes: ORoc 290 Ultra 2023

Not much variety - but jogging up and down the dirt road into the finish has to count for some measure of exercise.

Saturday Sep 23 #

6 AM

Note
rhr:54 slept:9.0

Red Tacoversary... picked up the new Tacoma a year ago in Rhode Island a little shy of 22,000 miles on the odometer. Rolled over 55,000 enroute to western NY yesterday. Will clear 33,333 cumulative miles later today, probably 2/3 of which are travel to major O events in 13 states.

Stayed in a municipal lot in Springville NY. Nice location, dedicated overnight parking, nice pizza joint/Cafe about 200m away. Only downside was must have been a bar nearby as quite a few inebrients wandering about just before midnight. No issues, but a lot of loud chatter including comments like "cool setup" & "do you think someone is sleeping in there?" and one very drunk chick kept saying "Hi!" while looking at the obviously darkened tent. Sigh...
9 AM

Orienteering race (Masters Nationals Day 1) 1:04:53 intensity: (19 @1) + (57 @2) + (20:48 @3) + (39:31 @4) + (3:18 @5) *** 7.16 km (9:04 / km) +116m 8:23 / km
ahr:134 max:153 15c shoes: ORoc 290 Ultra 2023

11 AM

Sport Photography 1:30:00 [1]
shoes: ORoc 290 Ultra 2023

Friday Sep 22 #

5 AM

Note
rhr:55 slept:6.0 weight:76.5kg (rest day)

Travel Day. Planning on model event, but perhaps not running...
Slept poorly again. Might be due to prednisone (wearing off after 16 hours)

5 PM

Orienteering (Sprague Model) 11:38 intensity: (13 @1) + (20 @2) + (5:23 @3) + (3:20 @4) + (2:22 @5) *** 1.2 km (9:40 / km) +53m 7:55 / km
ahr:133 max:157 spiked:6/6c shoes: Bushido 2 2022

Model event in shorts. Goal was easy jog, avoid breaking a sweat. CCW loop, spiked them all, retrieved a wayward mylar balloon. Minor forehead perspiration. One minor Rosa altercation. No idea why HR that high. A couple hills involved, but I took this all very easy. Nice woods, hope tomorrow's are equally nice. A bunch of GAOC folks in the woods.

Thursday Sep 21 #

7 AM

Note
rhr:53 slept:7.0 weight:76.8kg

12 PM

Run - Dirt intervals 47:26 intensity: (11 @0) + (19 @1) + (6:36 @2) + (17:31 @3) + (16:11 @4) + (6:38 @5) 8.27 km (5:44 / km) +39m 5:36 / km
ahr:129 max:158 weight:75.1kg shoes: Roclite 275 2020

Easy out to tin man, then random pickup intervals with random recovery. Mix jog / walk the last km or so.

Wednesday Sep 20 #

7 AM

Note
rhr:52 slept:8.75 weight:77.1kg

8 AM

Run - Dirt (Amigos) 52:59 intensity: (16 @0) + (1:41 @1) + (20:59 @2) + (25:24 @3) + (3:59 @4) + (40 @5) 9.03 km (5:52 / km) +55m 5:42 / km
ahr:116 max:149 weight:76kg shoes: Rincon 3

With Kathy. Picked up the pace for most of last mile.

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