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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Sep 10, 2018:

activity # timemileskm+mload
  Orienteering2 2:02:47 6.96(17:38) 11.2(10:58) 19620c50.3
  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
  Total3 2:32:47 10.12(15:06) 16.29(9:23) 21620c62.3
  [1-5]3 2:30:43
averages - rhr:45 weight:79.6kg

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Monday Sep 10, 2018 #

5 AM

Note
rhr:47 weight:79.8kg

Sunday Sep 9, 2018 #

9 AM

Orienteering race (Green Day 2) 55:31 intensity: (15 @0) + (11 @1) + (8:11 @2) + (17:18 @3) + (26:29 @4) + (3:07 @5) **** 3.53 mi (15:44 / mi) +97m 14:30 / mi
ahr:136 max:164 10c rhr:50 shoes: 280 ORoc 2017

Another fine day, better in the circle and most legs quite clean. A bit off to the right on the long leg up and over the hill on Big Island, but found myself below the only obvious cliff on that part of the map, so it was a pretty quick spike from there. 2nd on the day, about 3 minutes back of Becky C.

Green - Splits

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.

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