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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Sep 8, 2018:

activity # timemileskm+mload
  Orienteering4 2:16:06 7.72(17:38) 12.42(10:57) 10343 /66c65%58.6
  Run - Mixed1 58:25 5.82(10:02) 9.37(6:14) 16525.6
  Run - Dirt1 22:51 2.74(8:20) 4.41(5:11) 1811.1
  Walking1 7:09 0.42(17:01) 0.68(10:35) 20.9
  Total6 3:44:31 16.7(13:27) 26.88(8:21) 28843 /66c65%96.2
  [1-5]6 3:41:39
averages - rhr:44 weight:79.5kg

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SuMoTuWeThFrSa

Saturday Sep 8, 2018 #

Event: UNO Camping Weekend
 
10 AM

Orienteering race (Green Day 1) 1:07:16 intensity: (1:36 @0) + (1:41 @1) + (13:20 @2) + (31:28 @3) + (16:53 @4) + (2:18 @5) **** 3.43 mi (19:37 / mi) +99m 18:00 / mi
ahr:130 max:170 10c rhr:52 shoes: 280 ORoc 2017

Some real orienteering, after a very long layoff. I have definitely lost a lot of speed and dexterity required for terrain running, but hopefully we can work on that. Otherwise quite clean between the circles, though being careful and hesitant on route choices to make sure I didn't go astray. Some time losses inside the circle, about 20 minutes back of first place on green. 7th overall I think. Satisfied.
8 PM

Note

Signed up for NSWHNO with Ellen, but after dinner we kind of decided we were comfortably clean and dry and as much I as kind of wanted to do some more O, I didn't really feel like dealing with being a sweaty mess afterwards, so we passed on that. Kids had a good time doing Vampire O. In total we had a crew of 12 in attendance from the Morse clan & friends.

Green - Splits

Friday Sep 7, 2018 #

5 AM

Note
rhr:43 weight:80kg

Thursday Sep 6, 2018 #

5 AM

Note
rhr:40

8 PM

Note

Dark, and raining - which can't be all bad... But two zeros in a row, sigh.. I had such good hopes for September... And probably nothing tomorrow as I'll either be at work, or sitting in traffic on the highway to Pawtuckaway... Never get there much before 9pm...

Wednesday Sep 5, 2018 #

5 AM

Note
rhr:43 weight:79.3kg

Tuesday Sep 4, 2018 #

5 AM

Note
rhr:42 weight:79.2kg

7 PM

Run - Dirt (Rockville High) 22:51 intensity: (13 @0) + (6 @1) + (1:37 @2) + (6:53 @3) + (13:13 @4) + (49 @5) 2.74 mi (8:20 / mi) +18m 8:10 / mi
ahr:136 max:156 shoes: Speed Cross Varios 2015

Didn't get to hills tonight, shame too as there was burgers and pool afterwards.. Ran around the fields at RHS while Hayden was at band practice in the Dim. Random wandering with occasional sprints on the football and soccer pitches. Still in the mid 80's with a high dew point, so I didn't belabor the point and called 22 minutes good enough. Gave me time to cool down (aka stop dripping) before driving home.

Walking warm up/down 7:09 intensity: (5:55 @1) + (51 @2) + (12 @3) + (11 @4) 0.42 mi (17:01 / mi) +2m 16:49 / mi
ahr:104 max:145 shoes: Speed Cross Varios 2015

A few laps around the parking lot to cool down, wasn't helping, so just sat on the curb by the car with a towel instead.

Monday Sep 3, 2018 #

6 AM

Note
rhr:45 weight:78.8kg

9 AM

Run - Mixed (Modified Dairy Bar) 58:25 intensity: (11 @0) + (5 @1) + (3:53 @2) + (27:37 @3) + (25:08 @4) + (1:31 @5) 5.82 mi (10:02 / mi) +165m 9:13 / mi
ahr:136 max:170 shoes: Speed Cross Varios 2015

From the greenhouse - sun peeking out, getting warm, already stupid humid. Down Gurleyville Rd, along the Nipmuck, then a push back up Horsebarn Hill from the river. First time on new section of trail circumventing the new beaver pond. The beavers have flooded the field down by the Fenton annually for the past few years, this year I guess the powers that be just ceded the field to the beavers and rerouted the trail. And then back to work - Happy Labor Day... Its all about the work, right?

Sunday Sep 2, 2018 #

Event: 2018 CMOUSA Corn Maze Champs
 
6 AM

Note
rhr:43 weight:80.1kg

3 PM

Orienteering race (Sprint) 8:58 intensity: (19 @0) + (3 @1) + (10 @2) + (2:18 @3) + (3:54 @4) + (2:14 @5) *** 0.67 mi (13:23 / mi) +1m 13:19 / mi
ahr:143 max:170 spiked:8/9c shoes: 212 X-Talon 2012

5th overall... Not bad for very little orienteering since this time last year.
4 PM

Orienteering race (Classic) 18:46 intensity: (15 @0) + (2 @1) + (2 @2) + (38 @3) + (6:07 @4) + (11:42 @5) 1.43 mi (13:08 / mi) +1m 13:05 / mi
ahr:154 max:173 spiked:15/19c shoes: 212 X-Talon 2012

Another decent run, only minor bobbles.

Photos courtesy Evalin B.



8 PM

Orienteering race 41:06 intensity: (18 @0) + (59 @1) + (7:38 @2) + (23:48 @3) + (8:22 @4) + (1 @5) 2.19 mi (18:46 / mi) +1m 18:44 / mi
ahr:129 max:154 spiked:20/28c shoes: 212 X-Talon 2012

Apparently 7th overall for two races as I started 7th for the night which meant 1 skip. Didn't plan much, pretty much looked at the last control and deemed it good enough, though in retrospect #1 might have been better. A few brain farts in the final 10 minutes, running faster than my navigation.
9 PM

Note

Link to maps - https://attackpoint.org/discussionthread.jsp/messa...

Sprint - Splits

Classic - Splits

Night - Splits

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