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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 17 days ending Nov 21, 2021:

activity # timemileskm+mload
  Orienteering7 8:15:07 26.59(18:37) 42.79(11:34) 111081 /102c79%183.4
  Sport Photography4 5:39:14 7.85 12.63 7442.8
  Run - Dirt8 5:29:17 35.32(9:19) 56.84(5:48) 403131.7
  Walking6 3:57:24 11.93(19:54) 19.19(12:22) 10014.7
  Core1 28:472.9
  Run - Mixed1 4:51 0.24(20:20) 0.38(12:38) 22.1
  Total21 23:54:40 81.92 131.83 168881 /102c79%377.7
  [1-5]20 20:55:18
averages - sleep:7.8 rhr:42 weight:83kg

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Sunday Nov 21, 2021 #

Event: NEOC: Blue Hills Traverse & Regular Event (permit secured))
 
8 AM

Orienteering warm up/down (Blue Hills White) 1:09:40 intensity: (5:13 @0) + (48:18 @1) + (5:45 @2) + (5:40 @3) + (4:14 @4) + (30 @5) * 4.37 km (15:57 / km) +81m 14:35 / km
ahr:100 max:173 spiked:8/8c shoes: ORoc 290 Ultra 2021

Putting out controls - flags, stands, SI & QR cards - for rec white course. Streamereda section near end that might have been less than obvious for some beginners. Missing an SI box at #2 so had to go out a second time to run that out there.

Orienteering race (Blue Hills Green) 1:16:43 intensity: (9 @0) + (1:38 @1) + (11:48 @2) + (17:19 @3) + (41:19 @4) + (4:30 @5) *** 7.38 km (10:24 / km) +277m 8:45 / km
ahr:138 max:169 spiked:14/15c shoes: ORoc 290 Ultra 2021

5.7km green course, plenty of climb options, trails very rocky under the obscurity of leaf fall, so not always faster than the good woods. But also plenty on not good woods as well, mainly greenbrier patches. One error on #11, missed slightly left, hit road and came back, maybe a minute lost. Rest just slow. 3rd of 14 behind the Findlaysons - Ian & Mori.

Results

LiveLox
12 PM

Sport Photography 30:00 [1]
rhr:41 weight:83kg shoes: Roclite 275 2020

Testing camera, mostly Traverse finishers. A few rec folks. Didn't venture far into the woods, mostly standing around waiting for them to come to me.

Saturday Nov 20, 2021 #

6 AM

Note
rhr:42 slept:7.5 weight:83.5kg

Friday Nov 19, 2021 #

6 AM

Note
slept:7.5 weight:84kg

8 AM

Run - Dirt tempo (Amigos) 1:08:27 intensity: (10 @0) + (9 @1) + (1:33 @2) + (10:50 @3) + (55:17 @4) + (28 @5) 12.96 km (5:17 / km) +109m 5:04 / km
ahr:141 max:159 weight:82.3kg shoes: Roclite 275 2020

To the gate, mostly solo. Nice day to run but feeling hard by the end.

Thursday Nov 18, 2021 #

6 AM

Note
slept:8.0 weight:84.1kg

3 PM

Walking 48:53 intensity: (19:13 @0) + (29:05 @1) + (35 @2) 3.67 km (13:19 / km) +22m 12:56 / km
ahr:85 max:113 shoes: Saucony 2020

Afternoon wander down by the lake. Mid 60s, mighty pleasant.

5 PM

Note

Working on the Annual Publication Ranking page and was going to use the old data to lay out the page since the rankings are not due to be rebooted until after the Hoyles Mill event on Dec 5th. But Valerie has regenerated them as of Nov 8th. No great surprises, I'm about where I should be, but one notable 'achievement' is that I've run more NRE events than anyone else this year at 13. I guess that just comes with the job....

Wednesday Nov 17, 2021 #

8 AM

Run - Dirt (Amigoz) 29:44 intensity: (11 @0) + (10 @1) + (58 @2) + (15:22 @3) + (13:03 @4) 5.68 km (5:14 / km) +40m 5:04 / km
ahr:135 max:146 weight:83.3kg shoes: Rincon 2 2020

Arrived early, went solo, went home. Saw Mike & Kathy, most everyone else doing MRR.
3 PM

Walking 23:48 intensity: (7:50 @0) + (12:07 @1) + (3:51 @2) 1.75 km (13:35 / km) +13m 13:07 / km
ahr:89 max:122 shoes: Saucony 2020

Afternoon walk w/ Anna. Overcast, mid 40s.

Tuesday Nov 16, 2021 #

10 AM

Core (schlepping pellets) 28:47 intensity: (21 @0) + (28:05 @1) + (21 @2)
ahr:96 max:108 shoes: Saucony 2020

3 PM

Walking 31:38 intensity: (5 @0) + (31:30 @1) + (3 @2) 2.62 km (12:04 / km) +17m 11:41 / km
ahr:94 max:110 rhr:41 shoes: Saucony 2020

B4 the dim

Monday Nov 15, 2021 #

6 AM

Note
rhr:44 weight:83.9kg

8 AM

Run - Dirt (Amigos) 59:07 intensity: (11 @0) + (18 @1) + (11:10 @2) + (47:28 @3) 9.37 km (6:19 / km) +44m 6:10 / km
ahr:125 max:133 shoes: Rincon 2 2020

Easy 6 with Mike T.

Sunday Nov 14, 2021 #

Event: WCOC Sessions Woods
 
10 AM

Orienteering race (Sessions Green) 1:07:56 intensity: (3:09 @1) + (7:03 @2) + (9:14 @3) + (43:59 @4) + (4:31 @5) *** 6.4 km (10:37 / km) +162m 9:25 / km
ahr:140 max:168 spiked:12/15c weight:81.8kg shoes: ORoc 290 Ultra 2021

3 bobbles of note, primarily inconsistencies of an older map and not navigational errors per se. And still pretty slow.

Comments in the splits, noted 5 errors totaling 3:30, not far off AP calculation of 3:37. Nabbed two fastest splits, which hasn't happened of late. The rest was just slow. 3rd of 5

Green - Splits

Saturday Nov 13, 2021 #

Event: Mt Tom
 
10 AM

Orienteering race (Mt Tom Green) 1:19:39 intensity: (5:50 @1) + (21:51 @2) + (29:28 @3) + (16:31 @4) + (5:59 @5) *** 6.09 km (13:05 / km) +246m 10:53 / km
ahr:129 max:170 12c shoes: ORoc 290 Ultra 2021

No real errors, some minor major route drift influenced by ground conditions. Generally slow, moreso in areas where I wanted to be hyper-vigilant not to miss. Rocky underfoot, even on trails, so very few places where I was inclined to run hard.

Comments in splits, 4 errors, 3:50 estimated versus 4:59 AP calculated. But that extra minute of errors is like just being slow in the first half

5 of 12

RouteGadget

1 PM

Orienteering (Mt Tom Ctrl Pickup) 38:14 intensity: (18 @0) + (13:00 @1) + (24:35 @2) + (21 @3) * 2.39 km (16:00 / km) +83m 13:38 / km
ahr:108 max:130 spiked:10/10c weight:82.2kg shoes: Roclite 275 2020

Fetched 10 controls from W/Y. Followed by late lunch at Noho Brewery.

Green - Splits

Friday Nov 12, 2021 #

8 AM

Run - Dirt (Amigos) 1:14:24 intensity: (21 @0) + (24 @1) + (5:55 @2) + (16:27 @3) + (51:17 @4) 13.13 km (5:40 / km) +106m 5:27 / km
ahr:139 max:152 weight:81kg shoes: ORoc 290 Ultra 2021

Goal today was to go 75 minutes at a bit harder pace. And to continue breaking in the new o-Rocs that gave me issues at Bellevue. Heel was complaining a bit but seems no worse. Effort & time were pretty spot on. Mt Tom tomorrow..

Thursday Nov 11, 2021 #

Walking 45:00 [0] 3.0 km (15:00 / km)
shoes: Saucony 2020

Very casual stroll up Webster playing with new camera.
6 AM

Note

Wednesday Nov 10, 2021 #

9 AM

Run - Dirt (Amigos) 59:24 intensity: (15 @0) + (50 @1) + (9:18 @2) + (49:01 @3) 9.75 km (6:06 / km) +60m 5:55 / km
ahr:125 max:137 rhr:45 shoes: Rincon 2 2020

Nice day, easy run.
2 PM

Walking 42:18 intensity: (21:17 @0) + (20:28 @1) + (32 @2) + (1 @3) 3.6 km (11:46 / km) +24m 11:23 / km
ahr:82 max:123 shoes: Saucony 2020

4 PM

Note

New to me (ie used) camera that I looked at in NJ last Friday came in this afternoon. Nikon Z6 (mirrorless) with a 24-200 telephoto lens. Haven't had a chance to set it up properly yet, but putting it in auto and photographing cats in a dark room provided sharp photos even pushed to ISO 12800 handheld. Looking forward to testing it out at this weekends local events.

Tuesday Nov 9, 2021 #

8 AM

Walking 45:47 intensity: (3:57 @0) + (40:00 @1) + (1:32 @2) + (18 @3) 4.55 km (10:03 / km) +25m 9:47 / km
ahr:89 max:127 rhr:41 shoes: Saucony 2020

Monday Nov 8, 2021 #

5 AM

Note
rhr:39 slept:7.5 weight:83.3kg

8 AM

Run - Dirt (Amigos) 30:07 intensity: (17 @0) + (23 @1) + (2:48 @2) + (26:39 @3) 4.88 km (6:10 / km) +30m 5:59 / km
ahr:125 max:132 shoes: ORoc 290 Ultra 2021

Tired from the weekend and nursing a blister/wound on the R heel. But needed to shake things out and break in these new O-Rocs, so out for an easy 3 miles.

Sunday Nov 7, 2021 #

Event: DVOA Rodney Scout Reservation - NRE
 
9 AM

Run - Dirt warm up/down 4:06 intensity: (55 @1) + (1:57 @2) + (1:14 @3) 0.32 km (12:39 / km) +1m 12:25 / km
ahr:115 max:129 shoes: Roclite 275 2020

Orienteering race 1:49:37 intensity: (1:48 @0) + (12:55 @1) + (24:43 @2) + (49:47 @3) + (18:00 @4) + (2:24 @5) *** 9.83 km (11:09 / km) +194m 10:09 / km
ahr:124 max:170 spiked:11/14c shoes: Roclite 275 2020

14 of 27 - two outright errors, first three errors in splits just due to vegetation issues slowing me down. Leg comments when I get a chance.

RouteGadget

Sport Photography 1:54:58 intensity: (32:05 @0) + (59:39 @1) + (20:31 @2) + (1:51 @3) + (52 @4) 2.91 km (39:34 / km) +29m 37:40 / km
ahr:93 max:152 shoes: Roclite 275 2020


Green X - Splits

Saturday Nov 6, 2021 #

Event: DVOA Bellevue State Park - NRE
 
Event: DVOA Iron Hill Park - NRE
 
Event: WCOC Wooster Mountain State Park DIY
 
9 AM

Orienteering race (Bellevue Sprint) 16:40 intensity: (21 @1) + (9 @2) + (8:33 @3) + (5:02 @4) + (2:35 @5) *** 2.64 km (6:19 / km) +18m 6:06 / km
ahr:139 max:166 spiked:14/15c shoes: ORoc 290 Ultra 2021

7 of 21 - felt pretty good, one solid error, a couple brain fart sub-optimal routes.

RouteGadget

Run - Mixed warm up/down 4:51 intensity: (8 @2) + (2:40 @3) + (1:58 @4) + (5 @5) 0.38 km (12:38 / km) +2m 12:20 / km
ahr:136 max:155 shoes: ORoc 290 Ultra 2021

Sport Photography 1:18:00 intensity: (39 @0) + (28:00 @1) + (23:30 @2) + (19:33 @3) + (6:17 @4) + (1 @5) 5.57 km (14:00 / km) +19m 13:46 / km
ahr:113 max:154 shoes: Roclite 275 2020

1 PM

Run - Dirt warm up/down 3:58 intensity: (8 @0) + (10 @1) + (7 @2) + (13 @3) + (2:34 @4) + (46 @5) 0.75 km (5:19 / km) +13m 4:53 / km
ahr:142 max:160 shoes: 280 ORoc 2017

Orienteering race (Iron Hill Middle) 36:38 intensity: (9 @2) + (4:30 @3) + (25:53 @4) + (6:06 @5) *** 3.69 km (9:55 / km) +48m 9:19 / km
ahr:147 max:176 spiked:12/13c shoes: 280 ORoc 2017

Another clean run, first half mostly on compass checking off features. More greenbrier encounters on second half so took a few wide routes along disc golf fairways. Straight may have been faster, or it may have been crap. Still not fast enough to be in contention even though I was happy with the run. Perhaps my days of vying for a podium spot are over, even in a thin field.

4th of 23 - AP shows 4 errors, but only one of which I would attribute to error conditions, the other 3 were route deviations due to ground conditions or just slow underfoot.

RouteGadget
C • Days of podiums 1

Sport Photography 1:56:16 intensity: (39:54 @0) + (43:57 @1) + (26:47 @2) + (5:20 @3) + (18 @4) 4.16 km (27:58 / km) +26m 27:07 / km
ahr:92 max:145 shoes: Roclite 275 2020


Green X - Splits

Green X - Splits

Friday Nov 5, 2021 #

7 AM

Note
slept:8.25 weight:83.4kg

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