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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Apr 24, 2016:

activity # timemileskm+mload
  Orienteering3 2:37:30 9.34(16:52) 15.03(10:29) 67138 /46c82%105.6
  Run - Track1 33:26 4.05(8:15) 6.52(5:08) 417.0
  Run - Trail1 17:13 1.08(15:57) 1.74(9:54) 713.7
  Total4 3:28:09 14.47(14:23) 23.29(8:56) 74638 /46c82%126.3
  [1-5]4 3:27:51
averages - sleep:7.2 rhr:41 weight:77.5kg

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MoTuWeThFrSaSu

Sunday Apr 24, 2016 #

9 AM

Orienteering race (Long 3.0) 1:39:01 intensity: (18 @0) + (1:28 @1) + (11:40 @2) + (19:28 @3) + (51:26 @4) + (14:41 @5) 4.91 mi (20:10 / mi) +421m 15:56 / mi
ahr:133 max:164 spiked:12/14c rhr:51 slept:7.0 weight:77.3kg shoes: 340 ORoc 2011

Physically demanding course at Turkey Mountain. Executed my route choices well, if not fast, through half the course, then minor issues near the circle on 7 & 8 up in the rocky steeps, 9 was fine then boom on #10, lost composure and followed with sloppy navigating marshy bit enroute to 11. So much for my 90s lead...

http://vmeyer.net/gadget/cgi-bin/reitti.cgi?act=ma...#
C • RG 4

Long - Green Y - Splits

Saturday Apr 23, 2016 #

Event: West Point National Meet
 
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...

C • Nice run! 2
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...

Middle - Green Y - Splits

Sprint - Green - Splits

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

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