Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Apr 3, 2010:

	activity	#	time	miles		km		+m	load
	Orienteering	1	1:16:40	3.91	(19:35)	6.3	(12:10)		29.5
	Run - Trail	2	1:11:50	7.37	(9:45)	11.86	(6:03)	235	33.6
	Run - Road	1	27:10	3.11	(8:45)	5.0	(5:26)		5.4
	Core	1	2:08						0.6
	Total	3	2:57:48	14.39		23.16		235	69.2
averages - sleep:7.6 rhr:50 weight:77kg

1:16

0:00

» now

Saturday Apr 3, 2010 #

Event: WCOC - Stratton Brook SP

6 AM

Note
rhr:49 slept:8.0 weight:77.1kg

10 AM

Orienteering race (Stratton Brook - Hounds) 11:56 [5] 1.8 km (6:38 / km)
shoes: Roclite 312gtx

First of 2 sprints. Felt really good to run hard in the woods, though I had some trouble reading the description sheet on the run, so near the end, I memorized the control codes on the final 5 controls to maintain speed through them. Except that the final two controls were 61 and 60 and I got messed up, punched 61 and without looking at my map sprinted to the finish - totally neglecting to go to the final control - #60. Thus a very speedy DNF.

I'll probably post my splits as a re-run (so they don't count) for comparison later.

Orienteering race (Stratton Brook - Fox) 13:44 [5] 2.3 km (5:58 / km)
shoes: Roclite 312gtx

2nd of 2 sprints. Another fine effort with only minimal errors - mostly drifting on course. Slowed down to read codes on every control to ensure I didn't skip any, but also able to read ahead and on most controls I had my exit strategy in place before punching. Also lost a little time as on may controls I had difficulty getting the SI punch to register.

Orienteering (Stratton Brook - Fox redo) 51:00 [1] 2.2 km (23:11 / km)
shoes: Roclite 312gtx

Went back out on the Fox course with the Boutot clan to help the boys work on their First Class orienteering requirement. Lots of teaching on the go so the pace wasn't terribly fast, but they seemed to enjoy it and hopefully learned something.

Fox - Splits

Hounds - Splits

Friday Apr 2, 2010 #

6 AM

Note
rhr:49 slept:7.0 weight:77.1kg

8 AM

Run - Road warm up/down (Hare & back) 27:10 [2] 5.0 km (5:26 / km)
shoes: Roclite 312gtx

1km warmup to trail, then ran remainder of normal Hare & back route on the dirt road as a cooldown. Upper legs very achy on the way back.

Core 2:08 [3]

spent a couple minutes stretching out between the warmup and the trail section.

Run - Trail tempo (Shafran) 18:32 [5] 3.97 km (4:40 / km) +55m 4:22 / km
shoes: Roclite 312gtx

Ran this as hard as I could. Quite satisfying to break 20 minutes, and by quite a bit. Still feel my legs aren't as fresh or strong as they could be though - so there may room for improvement yet...

10 AM

Note

With 550 miles on them, my Inov-8's are starting to disintegrate. The goretex liner is intact, but the uppers in the toebox area have some serious holes in them. Probably get a few hundred more miles out of them, but me thinks its time to get a new pair for racing. I heard a rumor that O-Rocs are due on the 7th :-)

- Splits

Thursday Apr 1, 2010 #

6 AM

Note
rhr:49 slept:6.5 weight:77.1kg

RESTART - I've unticked the sick box, though I'm still feeling some Lyme symptoms - but the past week or so I've been feeling improvement so its a new month and time to restart regular training again. March really sucked...

And to help with the motivation, I've signed on to sponsor Barb in her quest to get rogaine ready for Big Muddy in May. So as long as Barb does her training, I'll be sending $35 to the Jr Team but more importantly it will cost me to post a zero (or anything less than 45 minutes a day actually).

Bring it on!!

12 PM

Run - Trail (nooner...) 53:18 [3] 7.89 km (6:45 / km) +180m 6:04 / km
shoes: Roclite 312gtx

Snuck out of work for a bit, over horsebarn hill, along the Fenton on the Nipmuck trail, then back up horsebarn hill via some twisty single track. A lot of water out there - some of the trails were basically small streambeds. Achy in the hips and not much oomph up the hills, but quite nice to be out.

C • maybe ill run into to you d... 1

Wednesday Mar 31, 2010 #

5 AM

Note
rhr:49 slept:6.5 weight:76.7kg (sick)

Tuesday Mar 30, 2010 #

6 AM

Note
rhr:51 slept:8.0 weight:76.7kg (sick)

Was going to attempt hillwork with the boys at 5am, but woke up at 4:15 to find the will wasn't there and went back to sleep. Maybe next week.

Monday Mar 29, 2010 #

5 AM

Note
rhr:51 slept:8.0 weight:77.6kg (sick)

Sunday Mar 28, 2010 #

7 AM

Note
rhr:50 slept:9.5 weight:76.7kg (sick)

« Earlier | Later »