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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Oct 21, 2013:

activity # timemileskm+mload
  Bike - Road3 4:01:16 47.47(5:05) 76.4(3:09) 93559.7
  Orienteering2 2:08:52 6.4(20:08) 10.3(12:31) 1907 /13c53%77.3
  Run - Road1 23:57 2.92(8:12) 4.7(5:06)7.2
  Total6 6:34:05 56.79(6:56) 91.4(4:19) 11257 /13c53%144.2
averages - sleep:7.4 weight:175.8lbs

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Monday Oct 21, 2013 #

5 AM

Note
slept:7.8 weight:174.8lbs

Sunday Oct 20, 2013 #

Note

Looking at the splits - I note that two of my best legs, as in overall 'place' on the leg, were the two where I elected to go wide to the trail - 5th best split on #5 and #11. Could have been even better but for my current lack of speed. I will note that at the Individual Long in NY in May, the folks who beat me on the long leg also went wide to the trail when I elected to carefully (and successfully) navigate the direct route. Will need to pay more attention to wide trail routes in the future. At first glance they certainly look to be quite a distance out of the way, but the difference in ground speed, plus generally a closer, solid attack point make even a really wide route around worth considering. I think I decide to soldier on the direct route too often and get into trouble because of it..
10 AM

Orienteering race (GreenX 2) 1:05:03 [4] 5.2 km (12:31 / km) +80m 11:37 / km
shoes: 340 ORoc 2011

Trickier terrain today and knew going in that I wouldn't be able to run fast, so went slow & steady and looking ahead for likely trouble spots and electing wide trail routes instead on a few. Paid off as I managed to erase a 10 minute deficit to take home the gold in M50.

A fine, if surprising, end to the O season - which I never really had this year. Maybe a mini rogaine in a few weeks and hopefully RHINO, but that looks to be it for the season.
4 PM

Run - Road 23:57 [3] 4.7 km (5:06 / km)
shoes: Bondi B

Easy run after getting home to wind up this training cycle.

Saturday Oct 19, 2013 #

12 PM

Orienteering race (Bear Brook GreenX 1) 1:03:49 [4] *** 5.1 km (12:31 / km) +110m 11:18 / km
spiked:7/13c shoes: 340 ORoc 2011

#5 - got L crossing marsh, relocate to trail & back in 2:30 lost
#7 - headed for 8 instead, went up but got confused on which hilltop - probably 5 minutes
#9 - most of leg clean & fast, then missed high and wound up over by index contour before coming back, then was a little too low - 3:30
#12 - lots of rootstocks, got a little high and checked all coming back down - est 2 minutes wasted.

~13 min lost. Content being 10 minutes out of first but doubtful I can pull much back tomorrow....

Friday Oct 18, 2013 #

5 AM

Note
slept:7.1 weight:177.4lbs

Thursday Oct 17, 2013 #

5 AM

Note
slept:7.0 weight:174.8lbs

Wednesday Oct 16, 2013 #

5 AM

Note
slept:7.8 weight:176.2lbs

Bike - Road (Commute - Latham) 1:05:34 [3] 23.55 km (2:47 / km) +375m 2:35 / km
shoes: Warbird

Back on the bike for commuting. New route via Bald Hill, Rhodes, Willington, Pinney Hill, Latham. Nice - no need to venture onto Rt 195 in the dark and the hills seemed a little less intense except for the first one out.. Need to tweak the riding gear, but overall a nice ride. A sliver of dawn breaking on horizon as I got up to the greenhouse.
2 PM

Bike - Road (Commute - 195/Bald Hill) 48:38 [3] 19.1 km (2:33 / km) +260m 2:23 / km
shoes: Warbird

Direct route home - more comfortable with traffic in daylight. Over Bald Hill just to torture the quads...

Tuesday Oct 15, 2013 #

5 AM

Note
slept:7.35 weight:176lbs

12 PM

Bike - Road (Airline S) 2:07:04 [2] 33.75 km (3:46 / km) +300m 3:36 / km
shoes: Warbird

Nice day on tap and Tolland had day off so got my essential work done early and bailed the rest of the day leaving staff to handle the greenhouse. Grabbed Hayden & went down to Rt 85 in Colchester to ride Airline to Easthampton and back. Gorgeous..

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