Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Apr 23, 2016:

activity # timemileskm+mload
  Orienteering3 1:56:39 8.38(13:55) 13.49(8:39) 36426 /46c56%96.2
  Run - Track1 33:26 4.05(8:15) 6.52(5:08) 417.0
  Run - Trail2 26:40 1.39(19:11) 2.24(11:55) 877.4
  Total4 2:56:45 13.82(12:47) 22.24(7:57) 45526 /46c56%120.6
  [1-5]4 2:56:33
averages - sleep:7.3 rhr:39 weight:77.4kg

«»
1:15
0:00
» now
SuMoTuWeThFrSa

Saturday Apr 23, 2016 #

9 AM

Run - Trail warm up/down 17:13 intensity: (4:50 @1) + (9:09 @2) + (1:48 @3) + (1:26 @4) 1.08 mi (15:57 / mi) +71m 13:14 / mi
ahr:106 max:142 shoes: 340 ORoc 2011

Orienteering race (Middle 3.8) 37:37 intensity: (13 @2) + (1:34 @3) + (4:11 @4) + (31:39 @5) 2.64 mi (14:15 / mi) +188m 11:40 / mi
ahr:154 max:180 spiked:7/11c shoes: 340 ORoc 2011

Clean run, cautious at first, never really pushed too hard, but hit most everything cleanly with only minor disruptions to flow. A little low on #3, had to come back up. Tripped over some concealed wire leaving #3, but at least landed clean and bounced up - Phil wasn't so lucky. Diverted off my line to use the bridge to 4, then overshot R a tad, I don't think the bridge location was accurate, shouldn't have reattacked on precision from there. #5 pulled up short to check out a similar control 'just in case', should have trusted instincts. Started to overrun #6 a tad low, but then corrected. Rest were good except hesitant on 11 as the description said 4m boulder, so that was what I was looking for coming down the hill when in fact the flag was on a sub-meter boulder beyond a 4m cliff.

http://vmeyer.net/gadget/cgi-bin/reitti.cgi?act=ma...

2 PM

Orienteering race (Sprint 3.2) 20:52 intensity: (21 @1) + (3 @2) + (4 @3) + (15 @4) + (20:09 @5) 1.79 mi (11:39 / mi) +62m 10:31 / mi
ahr:158 max:167 spiked:19/21c rhr:35 slept:7.0 weight:77.3kg shoes: 340 ORoc 2011

Another 'ok' run, lost some time when I glanced at a control on top of cliff when mine was at foot, so I went down to find nothing. Climbed back up. Apparently the little bit of bare rock at the top qualified as a 1.5m cliff. Arghh... Rest ok. Managed to memorize the control codes for last 5 controls and executed with very few glances at the map... Quite satisfying....

http://vmeyer.net/gadget/cgi-bin/reitti.cgi?act=ma...

Friday Apr 22, 2016 #

Note
rhr:42 slept:7.5 weight:77.5kg

Thursday Apr 21, 2016 #

Note
rhr:38 slept:7.5 weight:77.5kg

6 PM

Run - Track intervals 33:26 intensity: (23 @1) + (35 @2) + (13:02 @3) + (15:43 @4) + (3:43 @5) 4.05 mi (8:15 / mi) +4m 8:14 / mi
ahr:133 max:155 shoes: 212 X-Talon 2012

8x200m, 40/40/40/40/41/41/43/37

Somewhat restrained with WP this weekend..

Wednesday Apr 20, 2016 #

Note
rhr:37 slept:7.0 weight:77.5kg

Tuesday Apr 19, 2016 #

Note
rhr:37 slept:7.0 weight:77.3kg

Monday Apr 18, 2016 #

Note
rhr:47 slept:7.5 weight:77.9kg

Sunday Apr 17, 2016 #

9 AM

Run - Trail warm up/down 9:27 intensity: (12 @0) + (1:21 @1) + (58 @2) + (2:31 @3) + (4:25 @4) 0.31 mi (30:29 / mi) +16m 26:16 / mi
ahr:122 max:146 shoes: 340 ORoc 2011

Orienteering race 58:10 intensity: (27 @2) + (4:28 @3) + (23:41 @4) + (29:34 @5) 3.95 mi (14:44 / mi) +114m 13:31 / mi
ahr:146 max:182 14c weight:76.8kg shoes: 340 ORoc 2011

Synopsis - 3 best splits, 3 errors, the latter costing far more time than the former gained.

After being held at the start line for 45s when the starter insisted I wasn't supposed to go, I finally got to the triangle and started out with two controls worth of trashy woods and a bad attitude. But then found nice woods and a good flow posting top splits on 3 & 4. Good flow for most of 5, just L of line, counting trail crossings but then hit a trail that didn't match my count, pulling up short and pondering and then spotting a control behind me and low that could be considered a similar feature so I checked it out - it wasnt. Pondered some more and continued cautiously, finally getting there dropping 3 minutes. Flow gone, confidence shaken..

Middle batch fine, but the flow was gone. Left #11 on compass in low-viz, but hit trail unexpectedly, compass wonky? Down trail hesitantly and in. Then out to trail and left the trail early on the line for a smoothly spiked best split. But then more wierd compass stuff and felt I was trending too far downhill and way over corrected for it to my R. Crested hill, noted building below but no pit... ??? Took me s moment to realize the building I was looking at was much closer to 14 than 13.... damn, damn, damn... and shoe untied as well. Too stubborn to stop & retie, sidehilling on loose shoe to pit and then slowly into finish...

« Earlier | Later »