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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Feb 9:

activity # timemileskm+mload
  Walking4 2:21:30 7.92(17:51) 12.75(11:06) 811.7
  Run - Trail2 1:56:02 9.23(12:35) 14.85(7:49) 18434.4
  Orienteering1 59:28 3.7(16:03) 5.96(9:58) 24012 /14c85%31.4
  Run - Road1 4:54 0.56(8:45) 0.9(5:26) 142.4
  Total5 5:21:54 21.42(15:02) 34.47(9:20) 51812 /14c85%70.0
  [1-5]5 3:05:51
averages - sleep:6.9 rhr:42 weight:170.3lbs

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Sunday Feb 9 #

5 AM

Note
rhr:41 slept:7.0 weight:170.2lbs

7 AM

Run - Trail warm up/down 13:37 intensity: (11 @0) + (1:45 @1) + (3:28 @2) + (7:25 @3) + (48 @4) 1.66 km (8:13 / km) +40m 7:20 / km
ahr:122 max:142 shoes: 280 ORoc 2017

Started from the lot out on the main road by the light, since that's where we'll be meeting for the "Navigation for Trail Runners" thing I'm putting on in a few weeks using the short course map. Have never run in from this lot (off the NE of the current map) so ran the green trail until I was on the map, then continued on trails most of the way to the start of the medium course.

Orienteering (Winter Series #4 - Hurd M) 59:28 intensity: (2:44 @2) + (13:38 @3) + (40:25 @4) + (2:41 @5) *** 5.96 km (9:58 / km) +240m 8:18 / km
ahr:142 max:159 spiked:12/14c weight:167.8lbs shoes: 280 ORoc 2017

And the medium distance course put out by George. About 25, overcast and very light mood snow for effect. No real navigation problems, a couple losses of time by not fully reading the control description. Calling errors (no spike) on #4 & #8, other minor time losses not counted as errors. Notes in the splits..


Splits


RouteGadget

Run - Road warm up/down 4:54 intensity: (1:39 @3) + (3:15 @4) 0.9 km (5:26 / km) +14m 5:03 / km
ahr:140 max:147 shoes: 280 ORoc 2017

Had originally considered doing part of the short course but opted to call it a day with one course. Back to the other parking lot via the road.

Saturday Feb 8 #

Note

Winter Series 2020 - Hurd
Feb 8 - Mar 1
5 AM

Note
rhr:47 slept:6.5 weight:170.8lbs

Got a lot of work to do to catch up the weekly totals... yowsa!
9 AM

Walking 12:24 intensity: (10:42 @0) + (9 @1) + (32 @2) + (1:01 @3) 0.86 km (14:27 / km) +16m 13:12 / km
ahr:76 max:136 shoes: 285 TrailRoc 2019

Walking, checking out a few key bits of the 5km course.

Run - Trail 11:25 intensity: (1:01 @0) + (3:36 @1) + (4:35 @2) + (21 @3) + (1:52 @4) 1.57 km (7:18 / km) +19m 6:53 / km
ahr:112 max:149 shoes: 285 TrailRoc 2019

Art's proposal for a 1 mile loop, not super appealing to me, but will look at alternates.

Run - Trail 1:16:38 intensity: (6:08 @0) + (8:07 @1) + (23:49 @2) + (33:33 @3) + (4:01 @4) + (1:00 @5) 8.41 km (9:07 / km) +125m 8:29 / km
ahr:119 max:167 shoes: 285 TrailRoc 2019

General trail explorations in Natchaug and Hole in the Wall, including some off trail orienteering (map in hand) to see if a connection back up from the Natchaug to the camp. In the end we opted to abandon that idea.

Run - Trail 7:11 intensity: (8 @0) + (4 @1) + (8 @2) + (1:49 @3) + (4:54 @4) + (8 @5) 1.62 km (4:27 / km)
ahr:137 max:161 shoes: 285 TrailRoc 2019

I had a better idea in mind for a mile loop, plus Art wanted to minimize climb. So this one is both more appealing (to me) and AP doesn't register any climb what so ever. Still about 80m short, but I have a few ideas to pad out the loop.

Run - Trail 7:11 intensity: (12 @2) + (1:17 @3) + (24 @4) + (5:18 @5) 1.6 km (4:29 / km)
ahr:153 max:176 shoes: 285 TrailRoc 2019

Same loop, just to check gps accuracy.
7 PM

Note

Strider Moonlight Run -Camp Ayapo, Somers.

All welcome...

Walking 29:41 intensity: (28:06 @0) + (1:12 @1) + (23 @2) 1.75 km (16:55 / km)
ahr:78 max:113 shoes: 285 TrailRoc 2019

Family Hike at Camp Ayapo. Good turnout, clear, full moon, about 30F. Opted not to stay for the run at 8pm since Anna had joined me and didn't want to leave her hanging around waiting for me to finish.

Friday Feb 7 #

5 AM

Note
rhr:32 slept:6.0 weight:173.6lbs

still catching up on work stuff, not getting out again today..

Thursday Feb 6 #

5 AM

Note
rhr:43 slept:7.5 weight:170.2lbs (rest day)

Wednesday Feb 5 #

6 AM

Note
rhr:44 slept:8.0 weight:167.8lbs (rest day)

Colonoscopy - instructions were no exercising, not even a walk without 'adult supervision', so a rest day it is.

Tuesday Feb 4 #

5 AM

Note
rhr:47 slept:6.0 weight:170.6lbs

12 PM

Walking 1:20:19 intensity: (1:17:15 @0) + (2:25 @1) + (39 @2) 8.22 km (9:47 / km) +40m 9:33 / km
ahr:84 max:118

Casual mid-day stroll.... No hills for me tonight..

Monday Feb 3 #

5 AM

Note
rhr:42 slept:7.5 weight:171.2lbs

11 AM

Walking 19:06 intensity: (12:32 @0) + (5:52 @1) + (42 @2) 1.92 km (9:55 / km) +25m 9:20 / km
ahr:88 max:120

Brief walk after moving the car...

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