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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Sep 20, 2020:

activity # timemileskm+mload
  Orienteering2 3:53:11 12.18(19:08) 19.61(11:54) 45535 /37c94%65.8
  Run - Dirt3 2:02:25 12.8(9:34) 20.6(5:57) 21133.8
  Core2 50:08 0.75 1.2 341.0
  Run - Trail1 16:54 1.46(11:35) 2.35(7:12) 749.8
  Total6 7:02:38 27.19 43.75 77435 /37c94%110.3
  [1-5]6 6:15:50
averages - sleep:8.1 rhr:39 weight:79.7kg

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MoTuWeThFrSaSu

Sunday Sep 20, 2020 #

6 AM

Note
rhr:47 slept:7.5 weight:80.6kg

Light frost on the grass this AM.
8 AM

Orienteering 2:13:21 intensity: (3:54 @0) + (19:52 @1) + (46:30 @2) + (52:56 @3) + (10:05 @4) + (4 @5) *** 11.16 km (11:57 / km) +270m 10:40 / km
ahr:120 max:156 spiked:15/15c shoes: SpeedCross4 2020

Easy run on an 8.5km course I set at Case, mostly using control locations already streamered and adding a couple new ones. Never really pushed the pace, and took some meandering routes in part to avoid areas I've run recently and to explore some bits of woods I haven't spent time in yet. Really, really gorgeous woods all the way around, marshes dry and foliage starting to drop.

Plan to restart mapping in the morning. Will focus on the area covered by this course to start, and then expand the perimeter from there. Hopefully providing at least part of the area with a full field checking to use for WCOC Winter Series events...

Sept 20 8.5km - Splits

Saturday Sep 19, 2020 #

5 AM

Note
rhr:44 slept:8.0 weight:80.5kg


  • Garden - Harvested last of the potatoes. Full crate.
10 AM

Core 9:57 intensity: (6:43 @0) + (3:14 @1) 0.31 km (32:18 / km)
ahr:90 max:100

4000# pellets moved into the basement for winter. 4 trips...
C • Wow! 4

Core 15:25 intensity: (14:50 @0) + (35 @1) 0.37 km (42:00 / km)
ahr:86 max:95

Core 10:42 intensity: (9:34 @0) + (1:08 @1) 0.22 km (49:05 / km) +1m 47:59 / km
ahr:87 max:98

Core 12:58 intensity: (10:39 @0) + (2:19 @1) 0.31 km (42:06 / km) +3m 40:01 / km
ahr:88 max:102

Friday Sep 18, 2020 #

6 AM

Note
rhr:35 slept:7.0 weight:80.7kg

8 AM

Run - Dirt 17:23 intensity: (12 @0) + (12 @1) + (39 @2) + (6:37 @3) + (9:43 @4) 3.25 km (5:21 / km) +37m 5:04 / km
ahr:136 max:143 shoes: 285 TrailRoc 2019

Steady pace on rail trail to warm up.

Run - Trail (Valley Falls) 16:54 intensity: (3:01 @3) + (12:21 @4) + (1:32 @5) 2.35 km (7:12 / km) +74m 6:13 / km
ahr:145 max:163 shoes: 285 TrailRoc 2019

A fatass loop, cw, at a reasonably brisk pace.

Core 1:06 intensity: (41 @2) + (25 @3) +30m
ahr:120 max:133 shoes: 285 TrailRoc 2019

Run - Dirt 27:05 intensity: (39 @1) + (20:02 @2) + (6:24 @3) 4.47 km (6:04 / km)
ahr:118 max:137 weight:79.1kg shoes: 285 TrailRoc 2019

And an easy pace back on rail trail.

Thursday Sep 17, 2020 #

6 AM

Note
rhr:36 slept:9.0 weight:78.8kg (rest day)

Wednesday Sep 16, 2020 #

6 AM

Note
rhr:49 slept:8.25 weight:79.5kg

11 AM

Orienteering race (Noon Hill - All) 1:39:50 intensity: (12 @0) + (3:31 @1) + (26:16 @2) + (50:32 @3) + (18:58 @4) + (21 @5) *** 8.45 km (11:49 / km) +185m 10:39 / km
ahr:128 max:173 spiked:20/22c weight:79kg shoes: 280 ORoc 2017

Ellen off today so headed up to do Noon Hill. Ellen did yellow, I was going to do Green then decided on twice as many controls on the "Get Them All" course. Very sloppy on the first few as my brain was still operating at 1:25000, then settled down a bit but foot bothering me quite a bit so hard to run very much, particularly in thicker stuff. 2 controls I'll chock up to gross errors, 3rd one looks like an error but in reality map showed a lighter gap in green S of trail and I ran down trail a bit looking for it to no avail so backtracked and dove into the thick. Rest were ok, but not terribly fast. Had one spectacular crash on one of main trails, going to be some aches tonight. More later..

Stopped in Sturbridge for BBQ. Mmmm

Tuesday Sep 15, 2020 #

6 AM

Note
rhr:31 slept:8.0 weight:79.9kg (rest day)


  • Garden - planted red romaine, broccoli de rapa and on a whim, some of the smallish onions - too small to bother with for eating, so will see what they do over the next few cool months
5 PM

Run - Dirt hills 34:32 intensity: (44 @0) + (1:44 @1) + (14:26 @2) + (12:13 @3) + (3:45 @4) + (1:40 @5) 5.56 km (6:13 / km) +134m 5:33 / km
ahr:124 max:166 shoes: SpeedCross4 2020

"Rest" day. But felt like getting out. So just a couple reps. No ice cream tonight...

Monday Sep 14, 2020 #

6 AM

Note
rhr:30 slept:9.0 weight:79.5kg

8 AM

Run - Dirt 43:25 intensity: (15 @1) + (36:41 @2) + (6:29 @3) 7.32 km (5:56 / km) +41m 5:46 / km
ahr:118 max:132 weight:79kg shoes: SpeedCross4 2020

Easy recovery w/Amigos
C • The go-to guy 1

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