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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Sep 12, 2016:

activity # timemileskm+mload
  Orienteering2 1:56:24 6.09(19:07) 9.8(11:53) 17910c44.3
  Run - Trail2 50:55 5.44(9:22) 8.76(5:49) 17136.5
  Run - Road2 43:44 5.2(8:25) 8.37(5:14) 17318.8
  Total5 3:31:03 16.73(12:37) 26.92(7:50) 52310c99.5
  [1-5]5 3:30:16
averages - rhr:41 weight:80kg

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TuWeThFrSaSuMo

Monday Sep 12, 2016 #

5 PM

Run - Road warm up/down 5:16 intensity: (9 @0) + (7 @1) + (31 @2) + (4:08 @3) + (21 @4) 0.59 mi (8:55 / mi) +31m 7:41 / mi
ahr:121 max:137 shoes: 340 ORoc 2010

Yeah, roads in spikes - on lawns or side of road where not limited by poison ivy or deep weeds.

Run - Trail tempo 19:52 intensity: (12 @0) + (4 @1) + (26 @2) + (6:41 @3) + (30 @4) + (11:59 @5) 2.33 mi (8:32 / mi) +63m 7:52 / mi
ahr:142 max:170 rhr:30 weight:79.7kg shoes: 340 ORoc 2010

Shafran loop, CW. Pushed it hard... I'm definitely a slow twitch person. My heart rate tends to drop slightly when climbing - breathing just as hard, but lower cadence. Once trail levels or trends downhill, my heart rate seems to pick up a bit. Heart rate definitely drops on steeper descents, but likely because common sense limits me from running as fast as I might be able to on technical downhills if for nothing other than self preservation. Cuz crashing sucks..

Not sure what's up with the sudden jump in HR about 1.5km in.. Pretty certain it was high right from the start, though I did pause after the warmup until rate dropped back down to level 1 before starting the trail segment, but ran it hard from the start...
C • Shafran 2

Run - Road warm up/down 10:08 intensity: (1 @2) + (7:03 @3) + (3:04 @4) 1.1 mi (9:13 / mi) +19m 8:45 / mi
ahr:127 max:138 shoes: 340 ORoc 2010

GPS track missing first quarter mile, forgot to restart watch

Sunday Sep 11, 2016 #

9 AM

Orienteering 42:35 intensity: (11 @0) + (6:09 @1) + (7:03 @2) + (22:03 @3) + (6:56 @4) + (13 @5) 2.23 mi (19:06 / mi) +84m 17:06 / mi
ahr:119 max:152 1c weight:79.4kg shoes: 340 ORoc 2010

Whoa... where the hell did I go? Spent a long time on #2, kept coming back to same area. Looking at my track, I may well have been off the map. Then the woods got dark, thunder boomed and the skies opened up. Demoralized enough without needing to flounder blind, I just hopped on the trail and ran it in...

Saturday Sep 10, 2016 #

Event: UNO Camping Weekend
 
12 PM

Orienteering 1:13:49 intensity: (10 @1) + (7:52 @2) + (37:46 @3) + (23:41 @4) + (4:20 @5) **** 3.86 mi (19:07 / mi) +96m 17:45 / mi
ahr:129 max:161 9c shoes: Conquest 2014

Struggled between 2 and 5, lot of footing issues kept my head down at my feet and not watching the terrain. Wandered off line a bit, floundered some, even tossed a 180 in shortly after 5. Then once around the pond the ground cleared up and I found things quite runnable, able to keep my head up and navigate and the rest of the course went quite well. Interested to see what the splits report..

Thursday Sep 8, 2016 #

4 AM

Run - Road 28:20 intensity: (15 @0) + (21 @1) + (1:18 @2) + (13:42 @3) + (9:19 @4) + (3:25 @5) 3.51 mi (8:04 / mi) +123m 7:17 / mi
ahr:132 max:162 rhr:37 weight:80.1kg shoes: Conquest 2014

Nothing special

Wednesday Sep 7, 2016 #

8 PM

Note
rhr:51 (rest day)

After last nights run my Garmin suggested a 46 hour recovery. Huh? Tonight I'm inclined to agree. Legs just don't feel like running and resting heart rate higher than its been so I guess that makes today a rest day.

Tuesday Sep 6, 2016 #

6 PM

Run - Trail (Crandalls) 31:03 intensity: (16 @1) + (2 @2) + (2:05 @3) + (14:49 @4) + (13:51 @5) 3.11 mi (9:59 / mi) +109m 9:00 / mi
ahr:147 max:166 rhr:44 weight:80.8kg shoes: 340 ORoc 2010

Scout night, dusk. Lights beneficial if only to keep my face off the trail. Pushed it about as hard as the body allows...

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