Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Sep 15, 2013:

	activity	#	time	miles		km		+m				load
	Bike - Road	3	4:37:43	52.26	(5:19)	84.1	(3:18)	800				78.9
	Orienteering	1	1:10:33	5.23	(13:30)	8.41	(8:23)	140	10 /	10c	100%	21.2
	Run - Road	1	23:48	2.92	(8:09)	4.7	(5:04)					7.1
	Total	5	6:12:04	60.4	(6:10)	97.21	(3:50)	940	10 /	10c	100%	107.2
averages - sleep:7 rhr:52 weight:79.8kg

3:37

0:00

» now

Sunday Sep 15, 2013 #

6 AM

Note
slept:7.0 weight:79.6kg

6 PM

Run - Road 23:48 [3] 4.7 km (5:04 / km)
shoes: Bondi B

Late afternoon run, very easy. Inside of both knees a bit achy, but seemed to loosen up (but not completely) towards the end of the run.

Saturday Sep 14, 2013 #

Event: WCOC Gay City

7 AM

Note
slept:6.5 weight:80.3kg

9 AM

Bike - Road (Hop River) 2:27:00 [3] 39.3 km (3:44 / km) +250m 3:38 / km
shoes: Warbird

Rode bikes from home to Gay City for NOD event. Nice ride. One way as Ellen picked us up and we went to Harry's after..

11 AM

Orienteering (Gay City MTBO Short) 1:10:33 [3] ** 8.41 km (8:23 / km) +140m 7:45 / km
spiked:10/10c shoes: Warbird

Shadowed Hayden on MTBO course - Warbird, with low BB and long cranks not so good on technical trails - good time though... one endo coming down rocky trail to #10

Thursday Sep 12, 2013 #

5 AM

Note
slept:7.1 weight:79.6kg

5 PM

Bike - Road (Ellington/ Somers) 1:27:00 [3] 32.5 km (2:41 / km) +420m 2:31 / km
shoes: Warbird

Show & Go ride in Ellington, but only 1 person showed, so after 15 minutes rolling around parking lot we went separate ways - I headed up past 4 Town Fair and into Somers where it began raining so I pointed it toward home. Unfortunately that meant up Gulf Rd and if i'm going up Gulf I might as well suck it up and go over the top of Soapstone. Then a loose gravel descent down the backside of the mountain and home on Webster.