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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Sep 11, 2022:

activity # timemileskm+mload
  Orienteering4 3:29:25 11.7(17:54) 18.83(11:07) 25021 /25c84%72.9
  Run - Dirt2 1:39:54 10.65(9:23) 17.14(5:50) 11541.4
  Run - Trail1 1:12:13 5.05(14:18) 8.13(8:53) 16733.1
  Run - Road1 12:13 0.8(15:12) 1.29(9:27)4.4
  Total7 6:33:45 28.2(13:58) 45.39(8:40) 53221 /25c84%151.8
  [1-5]7 6:22:46
averages - sleep:7.7 rhr:48 weight:76.6kg

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MoTuWeThFrSaSu

Sunday Sep 11, 2022 #

6 AM

Note
rhr:49 slept:8.0

8 AM

Orienteering (PTuck Brown) 49:53 intensity: (5:55 @0) + (7:55 @1) + (9:40 @2) + (19:31 @3) + (5:45 @4) + (1:07 @5) 3.99 km (12:30 / km) +46m 11:49 / km
ahr:110 max:161 shoes: ORoc 290 Ultra 2021

1st on Brown
10 AM

Orienteering race (PTuck Yellow) 19:32 intensity: (19 @0) + (10 @1) + (1:19 @2) + (4:15 @3) + (2:23 @4) + (11:06 @5) ** 2.5 km (7:49 / km) +1m 7:48 / km
ahr:126 max:162 spiked:9/10c weight:76.9kg shoes: ORoc 290 Ultra 2021

Bumped my watch, only recorded half of this. Will fudge the numbers later.
1st on Yellow

31 weeks, 62 "events"

Yellow - Splits

Brown - Splits

Saturday Sep 10, 2022 #

Event: UNO: Pawtuckaway 1-Day NRE
 
6 AM

Note
rhr:48 slept:7.5

7 AM

Run - Road warm up/down 12:13 intensity: (2:04 @0) + (1:07 @1) + (1:43 @2) + (1:32 @3) + (5:47 @4) 1.29 km (9:27 / km)
ahr:116 max:142 shoes: ORoc 290 Ultra 2021

Orienteering (PTuck Green NRE) 1:11:19 intensity: (19 @0) + (34 @1) + (8:45 @2) + (30:19 @3) + (27:39 @4) + (3:43 @5) 6.1 km (11:41 / km) +89m 10:53 / km
ahr:128 max:164 shoes: ORoc 290 Ultra 2021

2nd M60+ about 11 minutes behind Tony M.

Green - Splits

Friday Sep 9, 2022 #

4 AM

Note
rhr:48 slept:7.5 weight:76.5kg

8 AM

Run - Dirt (Amigos) 45:13 intensity: (20 @0) + (3:04 @1) + (12:34 @2) + (24:42 @3) + (4:33 @4) 7.37 km (6:08 / km) +44m 5:57 / km
ahr:116 max:141 weight:76kg shoes: Rincon 2 2020

Easy out to 2.25 post, then a series of progressively faster bits on way back. 400m, 250m then 4x 300m, last one clocked in st 3:50. Gonna see if I can't make it back to sub-20 5km before December

Thursday Sep 8, 2022 #

6 AM

Note
rhr:48 slept:7.75 weight:77.4kg

10 AM

Orienteering (Line St Ctrl Pick ) 1:08:41 intensity: (13 @0) + (7:01 @1) + (40:38 @2) + (20:20 @3) + (29 @4) *** 6.24 km (11:01 / km) +113m 10:06 / km
ahr:110 max:137 spiked:12/15c weight:76.2kg shoes: Roclite 275 2020

Plan was for an easy run day, but really wanted to get into the woods rather than just down the dirt road. So whipped up a 5k ish control picking course at Case. Worked up a sweat, but never pushed the pace, walked when it seemed appropriate - especially where the Clethra is still thickish. Ferns starting to die back for season.

Good practice for Sat (ignore the black) since there really is no rock on the map, but plenty in the terrain. Such a fine place to orienteer, wish there were a plausible scenario where we could use it on a regular basis.

Map & xml are on O-Range

Wednesday Sep 7, 2022 #

6 AM

Note
rhr:47 slept:8.25 weight:77.9kg

8 AM

Run - Dirt intervals (Amigos) 54:41 intensity: (11 @0) + (2:27 @1) + (2:29 @2) + (20:43 @3) + (16:58 @4) + (11:53 @5) 9.76 km (5:36 / km) +72m 5:24 / km
ahr:130 max:152 weight:76.5kg shoes: Rincon 2 2020

Overcast. Did 5x800m with 400m recovery. Didn't feel super fast and HR stayed mostly on the z4/z5 boundary but also didn't feel compelled to push harder with NRE on Saturday. Split didn't register on #3, so pace is interval plus recovery.

Tuesday Sep 6, 2022 #

8 AM

Note
rhr:51 slept:6.75 weight:77.9kg (rest day)

Monday Sep 5, 2022 #

6 AM

Note
rhr:48 slept:8.0 weight:76.5kg

10 AM

Run - Trail (Dairy Bar Run) 1:12:13 intensity: (1:38 @0) + (10:34 @1) + (13:31 @2) + (9:23 @3) + (24:50 @4) + (12:17 @5) 8.13 km (8:53 / km) +167m 8:03 / km
ahr:125 max:160 weight:74.4kg shoes: Bushido 2 2022

Social run followed by ice cream. Ran fairly hard between regroup points, then standing around, repeat. And opted out of ice cream for the good of the waistline. Misty and glasses off for most of this, but hills felt strong.

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