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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Oct 19, 2012:

activity # timemileskm+mload
  Run - Mixed1 2:11:25 12.33(10:40) 19.84(6:37) 40039.4
  Orienteering2 2:09:04 7.16(18:02) 11.52(11:12) 3109 /27c33%93.5
  Run - Trail3 1:52:42 11.81(9:33) 19.0(5:56) 7529.3
  Run - Road1 25:45 2.92(8:49) 4.7(5:29)7.7
  Total5 6:38:56 34.21(11:40) 55.06(7:15) 7859 /27c33%169.9
averages - sleep:7.5 rhr:45 weight:169.4lbs

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Friday Oct 19, 2012 #

5 AM

Note
rhr:46 slept:7.6 weight:169.4lbs

12 PM

Orienteering race (Green-X) 45:51 [5] *** 3.9 km (11:45 / km) +110m 10:18 / km
17c shoes: 340 ORoc 2010

not clean, a collection of minor bobbles but no major problems. Given my lack of recent training and today's wet weather, I'm satisfied with todays performance. Still two days to improve upon things.

RouteGadget


Map

Run - Trail warm up/down (Green-X) 15:00 [1] 1.5 km (10:00 / km)
shoes: 340 ORoc 2010

misc warmup & stretching

Thursday Oct 18, 2012 #

Run - Trail (Rockville Spur) 1:22:42 [3] 16.0 km (5:10 / km) +75m 5:03 / km
weight:168.2lbs shoes: 285 Roclite C

Morning run w/ John. Gorgeous weather out, nice to run in full daylight. Faster pace than I wanted today, so only did 10m rather than going longer.
6 AM

Note
rhr:44 slept:7.5 weight:169.8lbs

Wednesday Oct 17, 2012 #

5 AM

Note
rhr:45 slept:6.75 weight:170.6lbs

Tuesday Oct 16, 2012 #

5 AM

Note
rhr:45 slept:7.25 weight:170.8lbs

Monday Oct 15, 2012 #

5 AM

Note
rhr:45 slept:7.5 weight:168.8lbs

3 PM

Run - Road (Hare & back) 25:45 [3] 4.7 km (5:29 / km)
shoes: 285 Roclite C

Just an easy run down the dirt road to loosen the legs up. Not enough time for anything longer or harder.

Sunday Oct 14, 2012 #

6 AM

Note
rhr:47 slept:8.5 weight:169.4lbs

7 AM

Run - Mixed long (Sodom & Bald Hill) 2:11:25 [3] 19.84 km (6:37 / km) +400m 6:01 / km
weight:167.8lbs shoes: 285 Roclite C

50F, rain. Ran a lap of Sodom w/ Ginny, then out for another longer bit. Dirt roads the entire way although northern reaches pretty eroded & rocky. Easy pace though not focusing on a particular pace. Fast enough to stay warm, not so fast for breathing hard. Worked on eating/drinking @ 15 minute intervals with timer. Walked 45-60s each time.

Saturday Oct 13, 2012 #

11 AM

Orienteering race (WPR Green) 1:23:13 [4] *** 7.62 km (10:55 / km) +200m 9:39 / km
spiked:9/10c weight:169.4lbs shoes: 285 Roclite C

40th Anniversary of '72 US Champs. Remote start, realized when I got there and started that the map was 1:15000 & I can't read that with contact, so took out R contact and pitched in woods. No real navigation problems, but woods have changed in 40 years and vegetation mapping off making route choice & travel slower. Lots of barberry, brambles, roses & deadfall in white woods made for lots of avoidance wandering. 2nd half of course took a few more trail route rather than risk the unknowable on direct xc routes.

Run - Trail warm up/down (WPR) 15:00 [2] 1.5 km (10:00 / km)
shoes: 285 Roclite C

to/from remote start/finish

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