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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending May 16, 2022:

activity # timemileskm+mload
  Run - Dirt4 2:49:03 17.59(9:37) 28.31(5:58) 33952.6
  Orienteering2 2:06:11 7.63(16:32) 12.29(10:16) 21426 /27c96%49.1
  Walking2 1:44:22 3.41(30:39) 5.48(19:03) 38.0
  Total7 6:39:36 28.63(13:57) 46.08(8:40) 55526 /27c96%109.7
  [1-5]6 6:13:51
averages - sleep:7.8 rhr:49 weight:80.4kg

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TuWeThFrSaSuMo

Monday May 16, 2022 #

6 AM

Note
rhr:52 slept:8.5 weight:79.6kg

9 AM

Run - Dirt intervals (Amigos) 54:51 intensity: (14 @0) + (19:01 @1) + (17:24 @2) + (9:37 @3) + (5:08 @4) + (3:27 @5) 8.98 km (6:07 / km) +65m 5:54 / km
ahr:121 max:155 weight:78.2kg shoes: Rincon 2 2020

Easy out to 2.75m post, then 1x1200m, 3x400m on way back. Very humid, much sweating involved.

Sunday May 15, 2022 #

Event: WCOC - Ansonia
 
6 AM

Note
rhr:50 slept:8.5 weight:80kg

10 AM

Orienteering (Ansonia Green) 58:35 intensity: (22 @0) + (6:05 @1) + (8:41 @2) + (29:02 @3) + (13:02 @4) + (1:23 @5) *** 5.96 km (9:50 / km) +104m 9:03 / km
ahr:131 max:154 spiked:15/15c weight:78.5kg shoes: ORoc 290 Ultra 2021

Humid so definitely not always fast, but moving well, and cleanly into all controls. Comments in splits. 10 of 15 fastest splits, behind Tony M by as much as a minute at #4, but gained two minutes on the long leg to #6 and increased the lead to almost 9 minutes by the end. A very satisfying run.

Green - Splits

Saturday May 14, 2022 #

Event: Run the Rotary NRE (EMPO)
 
6 AM

Note
rhr:47 slept:8.1 weight:80.7kg

10 AM

Orienteering race (Rotary Green) 1:07:36 intensity: (9:26 @1) + (10:17 @2) + (16:36 @3) + (25:09 @4) + (6:08 @5) *** 6.33 km (10:41 / km) +110m 9:50 / km
ahr:133 max:158 spiked:11/12c shoes: ORoc 290 Ultra 2021

Some slow spots, but only real error was leaving 10, skirted open field to L as it was a roped off archery course (not marked OOB) and didn't want to get shot. Then failed to accurately get back on line and stayed L of line through camping areas which weren't too distinct. Hit big trail 100m off and quickly corrected, but inefficient route. About 3min ehind Tori On green but first M60+. Field probably not deep enough to effect rankings though.

Run - Dirt warm up/down 10:57 intensity: (6:09 @1) + (52 @2) + (2:28 @3) + (1:28 @4) 1.0 km (10:54 / km) +31m 9:27 / km
ahr:114 max:142 weight:79.4kg shoes: ORoc 290 Ultra 2021

Up to truck for change & drink, grab camera, back to finish for photo duties.

Green - Splits

Friday May 13, 2022 #

6 AM

Note
rhr:49 slept:8.0 weight:80.9kg (rest day)

10 AM

Walking (Lawrence) 1:20:00 [1] 4.0 km (20:00 / km)
shoes: RocliteG 290v2 2020

Walk around Mill district in Lawrence with El, then another with Anna. Up checking out potential employment. She's been offered a position, but needs to decide if relocating there is what she wants to do. Not a fan of urban environments. Time & distance a total wag.

Thursday May 12, 2022 #

Event: CSU/NEOC: Historic Beaver Brook, Thursday Park Orienteering Series #3
 
6 AM

Note
rhr:50 slept:6.9 weight:81.3kg (rest day)

6 PM

Walking 24:22 [0] 1.48 km (16:28 / km) +3m 16:18 / km
ahr:73 max:86 shoes: RocliteG 290v2 2020

Short walk w/ A & J before dinner

Wednesday May 11, 2022 #

6 AM

Note
rhr:49 slept:8.0 weight:82kg

9 AM

Run - Dirt intervals 1:09:41 intensity: (29 @0) + (1:56 @1) + (17:31 @2) + (22:15 @3) + (24:08 @4) + (3:22 @5) 13.03 km (5:21 / km) +107m 5:08 / km
ahr:133 max:155 weight:80.5kg shoes: Rincon 2 2020

Brisk pace out 4 miles, then did 4x400m @4:15min/km target coming back. Felt pretty good, knee slightly bothered.

Tuesday May 10, 2022 #

6 AM

Note
rhr:49 slept:6.75 weight:81.7kg

Last week I 'paused' the half-marathon training plan (no particular race goal - just to provide structure to my weekday runs) Now that Tuesday hills are back in the mix, rather than trying to force the planned workouts to match my schedule, I think I'm just going to call it quits on the structured plan. I think the workouts are good, and they are somewhat regular - so I'll continue doing a mix of the workouts - just not exactly as prescribed or on the particular days they appear in the program.

So my likely weekday routine will be:
Mon - Recovery - ride or easy run
Tue - Hills
Wed - Long Easy - 75-80 minutes
Thu - Rest (or easy ride)
Fri - 45 minute progression run if racing Sat, or Intervals if not
Sat/Sun - typically orienteering of some sort both days.

*This note primarily for my reference, most won't care...
6 PM

Run - Dirt hills (Hopkins ) 33:34 intensity: (18 @0) + (11:02 @1) + (12:13 @2) + (6:46 @3) + (3:15 @4) 5.3 km (6:20 / km) +135m 5:37 / km
ahr:120 max:145 weight:82kg shoes: Rincon 2 2020

2 easy, cut it short due to L knee achy.

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