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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Nov 22, 2021:

activity # timemileskm+mload
  Orienteering1 2:26:23 7.3(20:03) 11.74(12:28) 35822 /23c95%47.5
  Run - Dirt3 2:17:02 15.61(8:47) 25.12(5:27) 18659.1
  Walking3 1:44:19 5.0(20:52) 8.04(12:58) 528.2
  Sport Photography1 30:003.0
  Core1 28:472.9
  Total9 7:26:31 27.9 44.9 59622 /23c95%120.6
  [1-5]9 6:53:03
averages - sleep:7.8 rhr:40 weight:83.4kg

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TuWeThFrSaSuMo

Monday Nov 22, 2021 #

7 AM

Note
rhr:37 slept:8.0 weight:83.8kg

8 AM

Run - Dirt (Amigos) 38:51 intensity: (16 @0) + (1:01 @1) + (21:35 @2) + (15:59 @3) 6.48 km (6:00 / km) +37m 5:50 / km
ahr:119 max:131 shoes: Rincon 2 2020

Easy 4.

Sunday Nov 21, 2021 #

Event: NEOC: Blue Hills Traverse & Regular Event (permit secured))
 
8 AM

Orienteering warm up/down (Blue Hills White) 1:09:40 intensity: (5:13 @0) + (48:18 @1) + (5:45 @2) + (5:40 @3) + (4:14 @4) + (30 @5) * 4.37 km (15:57 / km) +81m 14:35 / km
ahr:100 max:173 spiked:8/8c shoes: ORoc 290 Ultra 2021

Putting out controls - flags, stands, SI & QR cards - for rec white course. Streamereda section near end that might have been less than obvious for some beginners. Missing an SI box at #2 so had to go out a second time to run that out there.

Orienteering race (Blue Hills Green) 1:16:43 intensity: (9 @0) + (1:38 @1) + (11:48 @2) + (17:19 @3) + (41:19 @4) + (4:30 @5) *** 7.38 km (10:24 / km) +277m 8:45 / km
ahr:138 max:169 spiked:14/15c shoes: ORoc 290 Ultra 2021

5.7km green course, plenty of climb options, trails very rocky under the obscurity of leaf fall, so not always faster than the good woods. But also plenty on not good woods as well, mainly greenbrier patches. One error on #11, missed slightly left, hit road and came back, maybe a minute lost. Rest just slow. 3rd of 14 behind the Findlaysons - Ian & Mori.

Results

LiveLox
12 PM

Sport Photography 30:00 [1]
rhr:41 weight:83kg shoes: Roclite 275 2020

Testing camera, mostly Traverse finishers. A few rec folks. Didn't venture far into the woods, mostly standing around waiting for them to come to me.

Saturday Nov 20, 2021 #

6 AM

Note
rhr:42 slept:7.5 weight:83.5kg

Friday Nov 19, 2021 #

6 AM

Note
slept:7.5 weight:84kg

8 AM

Run - Dirt tempo (Amigos) 1:08:27 intensity: (10 @0) + (9 @1) + (1:33 @2) + (10:50 @3) + (55:17 @4) + (28 @5) 12.96 km (5:17 / km) +109m 5:04 / km
ahr:141 max:159 weight:82.3kg shoes: Roclite 275 2020

To the gate, mostly solo. Nice day to run but feeling hard by the end.

Thursday Nov 18, 2021 #

6 AM

Note
slept:8.0 weight:84.1kg

3 PM

Walking 48:53 intensity: (19:13 @0) + (29:05 @1) + (35 @2) 3.67 km (13:19 / km) +22m 12:56 / km
ahr:85 max:113 shoes: Saucony 2020

Afternoon wander down by the lake. Mid 60s, mighty pleasant.

5 PM

Note

Working on the Annual Publication Ranking page and was going to use the old data to lay out the page since the rankings are not due to be rebooted until after the Hoyles Mill event on Dec 5th. But Valerie has regenerated them as of Nov 8th. No great surprises, I'm about where I should be, but one notable 'achievement' is that I've run more NRE events than anyone else this year at 13. I guess that just comes with the job....

Wednesday Nov 17, 2021 #

8 AM

Run - Dirt (Amigoz) 29:44 intensity: (11 @0) + (10 @1) + (58 @2) + (15:22 @3) + (13:03 @4) 5.68 km (5:14 / km) +40m 5:04 / km
ahr:135 max:146 weight:83.3kg shoes: Rincon 2 2020

Arrived early, went solo, went home. Saw Mike & Kathy, most everyone else doing MRR.
3 PM

Walking 23:48 intensity: (7:50 @0) + (12:07 @1) + (3:51 @2) 1.75 km (13:35 / km) +13m 13:07 / km
ahr:89 max:122 shoes: Saucony 2020

Afternoon walk w/ Anna. Overcast, mid 40s.

Tuesday Nov 16, 2021 #

10 AM

Core (schlepping pellets) 28:47 intensity: (21 @0) + (28:05 @1) + (21 @2)
ahr:96 max:108 shoes: Saucony 2020

3 PM

Walking 31:38 intensity: (5 @0) + (31:30 @1) + (3 @2) 2.62 km (12:04 / km) +17m 11:41 / km
ahr:94 max:110 rhr:41 shoes: Saucony 2020

B4 the dim

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