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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Apr 7:

activity # timemileskm+mload
  Orienteering1 3:18:22 13.97(14:12) 22.48(8:49) 6395 /5c100%86.0
  Walking1 1:26:37 4.24(20:26) 6.82(12:42) 6614.8
  Run - Dirt1 44:42 5.1(8:46) 8.21(5:27) 4011.9
  Run - Trail1 16:28 1.06(15:32) 1.71(9:39)3.5
  Total3 5:46:09 24.37(14:12) 39.22(8:50) 7455 /5c100%116.1
  [1-5]3 5:35:24
averages - sleep:7.6 rhr:48 weight:169.5lbs

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Sunday Apr 7 #

Note

WCOC - Tarrywile
5 AM

Note
rhr:47 slept:7.6 weight:171lbs

Gonna try a long run. This may end badly...
7 AM

Orienteering long (Case Invaders) 3:18:22 intensity: (14 @0) + (8:03 @1) + (45:03 @2) + (1:01:38 @3) + (1:01:40 @4) + (21:44 @5) ** 13.97 mi (14:12 / mi) +639m 12:26 / mi
ahr:133 max:173 spiked:5/5c weight:166lbs shoes: 280 ORoc 2017

Case Invaders - fat ass style run, options of 2,3,4 or 5 summits. Start to top of lookout mtn, then down to line street parking and back to summit, out and back to spring st, out and back to shenipsit trail head on birch mtn rd, and the finale a long jaunt to cell tower by gay city access trail. 80s theme, the full 5 summit version was 18 miles and dubbed "stupid Mario brothers".

I decided to be different and make it some O training, opting to make the outbound and inbound legs different and to include a not insignificant amount of off trail travel. Carried my pseudO map of the area at 1:20,000. Lidar contours, trail & major water features all spot on, but no field checking of point features. Would make a good base map if someone wanted to field check & draft it, gorgeous terrain, even the litle bit oc laurel is negotiable.

Wound up 3rd, though I did an awful lot of walking even though the first two ran everything. But I wound up cutting almost four miles off the full trail version. But the terrain running really did a number on an untrained body. Lots of cramping the last 90 minutes or so. But a gorgeous day for some suffering.

Shout out to Emma P for organizing and schlepping goodies to the summit.

Run - Trail warm up/down 16:28 intensity: (19 @0) + (4:24 @1) + (8:39 @2) + (1:51 @3) + (1:15 @4) 1.06 mi (15:32 / mi)
ahr:114 max:150 shoes: 280 ORoc 2017

Slow jog back to truck.

Saturday Apr 6 #

6 AM

Note
rhr:50 slept:10.6 weight:168lbs

4 PM

Walking 1:26:37 intensity: (10:07 @0) + (32:28 @1) + (18:29 @2) + (25:01 @3) + (32 @4) 4.24 mi (20:26 / mi) +66m 19:29 / mi
ahr:110 max:142 shoes: Bondi 5 2018

Afternoon walk with El, the old rail bed connecting Browns' Bridge and Shafran is now an active logging road and quite trashed and muddy. And the last bit near Shafran has been cut, but not harvested, so a lot of climbing over logs and slash piles. Came back via the roads..

Friday Apr 5 #

5 AM

Note
rhr:54 slept:7.8 weight:169.8lbs

Thought about getting out for a ride or a run, but the legs have been really achy today, and now (6pm) its snowing....

Thursday Apr 4 #

5 AM

Note
rhr:43 slept:8.1 weight:169.8lbs

Wednesday Apr 3 #

5 AM

Note
rhr:43 slept:7.8 weight:170.4lbs

Tuesday Apr 2 #

5 AM

Note
rhr:51 slept:5.0 weight:169.6lbs

Monday Apr 1 #

5 AM

Note
rhr:51 slept:6.4 weight:172.2lbs

5 PM

Run - Dirt 44:42 intensity: (5 @0) + (22 @1) + (15:02 @2) + (28:55 @3) + (15 @4) + (3 @5) 5.1 mi (8:46 / mi) +40m 8:33 / mi
ahr:124 max:158 weight:169lbs shoes: Bondi 5 2018

The usual shuffle.

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