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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Sep 13, 2020:

activity # timemileskm+mload
  Orienteering2 6:29:20 21.56(18:03) 34.7(11:13) 65412 /12c100%91.0
  Run - Dirt2 1:49:34 11.37(9:38) 18.3(5:59) 11822.8
  Walking3 1:40:15 5.48(18:18) 8.82(11:22) 455.2
  Run - Trail1 1:16:20 5.22(14:38) 8.39(9:06) 16926.0
  Run - Road1 48:00 3.5(13:43) 5.63(8:31)14.4
  Core1 3:22 1000.3
  Total7 12:06:51 47.13 75.85 108512 /12c100%159.6
  [1-5]7 10:47:06
averages - sleep:7.7 rhr:47 weight:78kg

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MoTuWeThFrSaSu

Sunday Sep 13, 2020 #

6 AM

Note
slept:7.0 weight:78.2kg

8 AM

Run - Trail (VF /Freja) 1:16:20 intensity: (1:26 @0) + (6:32 @1) + (12:59 @2) + (36:38 @3) + (17:21 @4) + (1:24 @5) 8.39 km (9:06 / km) +169m 8:16 / km
ahr:128 max:171 weight:77.7kg shoes: 285 TrailRoc 2019

Strider group run. Led them up on ridge above rail trail S to Freja, back along rail trail then partial fatass loop ccw.
C • Trail conditions 2

Saturday Sep 12, 2020 #

Event: 2020 USARA (virtual) Nationals
 
5 AM

Note
rhr:44 slept:7.0 weight:77.3kg

10 AM

Orienteering (USARA Virtual Nationals) 1:33:49 intensity: (3:02 @0) + (8:59 @1) + (36:15 @2) + (35:49 @3) + (9:00 @4) + (44 @5) 8.51 km (11:02 / km) +255m 9:35 / km
ahr:121 max:165 spiked:4/4c weight:77kg shoes: 280 ORoc 2017

Over to Bigelow early to see teams off on water, then waited for transition to bikes, then relocated vehicles to Stafford TA2.

Then out to streamer final controls. Lots of steep, but I knew that which is why opted to stop short yesterday.

Friday Sep 11, 2020 #

6 AM

Note
rhr:45 slept:7.0 weight:79.9kg

7 AM

Orienteering (USARA Virtual Nationals) 25:42 intensity: (2:54 @0) + (3:39 @1) + (13:31 @2) + (5:13 @3) + (25 @4) *** 2.06 km (12:27 / km) +53m 11:02 / km
ahr:111 max:141 spiked:1/1c shoes: SpeedCross4 2020

TCP19 - questionable location, so did this in from Hopkins early. Joe needed a rootstock here and there was indeed a very small rootstock in center of circle. Control is fine..

Orienteering 2:10:34 intensity: (7:27 @0) + (12:00 @1) + (55:42 @2) + (46:57 @3) + (7:04 @4) + (1:24 @5) *** 12.2 km (10:42 / km) +158m 10:03 / km
ahr:119 max:171 spiked:4/4c shoes: SpeedCross4 2020

Streamering controls for USARA Virtual Nationals tomorrow. Joe set the course, but had not visited the forest. Although I had race map with me, I primarily used a 1:25000 basemap-in-progress that I use for trail running. Using O-Range as extra verification of control locations.

Orienteering 1:38:33 intensity: (46 @0) + (19:45 @1) + (55:41 @2) + (20:27 @3) + (1:42 @4) + (12 @5) *** 8.67 km (11:22 / km) +161m 10:24 / km
ahr:115 max:157 spiked:2/2c shoes: SpeedCross4 2020

18>20 skipping dog leg to 19 since I vetted/streamered it first thing.

Orienteering 22:00 intensity: (4 @0) + (9:24 @1) + (11:54 @2) + (38 @3) *** 1.93 km (11:23 / km) +27m 10:39 / km
ahr:109 max:137 spiked:1/1c shoes: SpeedCross4 2020

Orienteering 3:42 intensity: (13 @0) + (1:18 @1) + (1:33 @2) + (38 @3) 0.34 km (10:59 / km)
ahr:111 max:133 shoes: SpeedCross4 2020

Battery about dead. Remaining legs just on watch, no gps...

Run - Road 48:00 [3] 3.5 mi (13:43 / mi)
shoes: SpeedCross4 2020

RT 190 from Whittaker back to side street N of Jeffs. Shuffle interspersed with walking when the legs so demanded. Finished last of my fluids around the hospital, but should have had more electrolytes...

Orienteering 15:00 [3] *** 1.0 km (15:00 / km)
weight:75.9kg shoes: SpeedCross4 2020

Rt 190 back to Jeff's- bushwack from cul-de-sac

Thursday Sep 10, 2020 #

6 AM

Walking 51:20 intensity: (47:28 @0) + (3:10 @1) + (42 @2) 4.69 km (10:57 / km) +28m 10:38 / km
ahr:83 max:119 shoes: 2020 Wildcross

Just a morning walk to the end of the dirt road and back. Very humid, lightly raining toward the end.

Wednesday Sep 9, 2020 #

7 AM

Note
rhr:45 slept:9.0 weight:79.5kg

8 AM

Core 3:22 [1] +100m
ahr:54 max:57 shoes: 285 TrailRoc 2019

Run - Dirt 55:18 intensity: (2:48 @0) + (4:33 @1) + (45:58 @2) + (1:51 @3) + (8 @4) 8.61 km (6:25 / km) +66m 6:11 / km
ahr:113 max:147 weight:77.9kg shoes: 285 TrailRoc 2019

Legs lethargic & heavy this AM...

Walking 11:11 intensity: (11:01 @0) + (10 @1) 1.12 km (9:57 / km)
ahr:82 max:92 shoes: 285 TrailRoc 2019

Just walked the last bit...

Tuesday Sep 8, 2020 #

6 AM

Note
rhr:53 slept:7.5

6 PM

Walking 37:44 intensity: (2:19 @0) + (24:00 @1) + (11:25 @2) 3.01 km (12:33 / km) +16m 12:13 / km
ahr:102 max:115 shoes: 2020 Wildcross

After dinner walk into the dim...

Monday Sep 7, 2020 #

6 AM

Note
rhr:49 slept:8.5 weight:78.8kg

8 AM

Run - Dirt 54:16 intensity: (17 @0) + (30 @1) + (39:26 @2) + (12:56 @3) + (1:07 @4) 9.69 km (5:36 / km) +52m 5:27 / km
ahr:119 max:140 weight:78kg shoes: 2020 Wildcross

Easy 6 w/Amigos. 2x800m pickup on way back plus a 1x400m to finish. Crowded this AM.

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