Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Oct 23, 2022:

	activity	#	time	miles		km		+m				load
	Orienteering	4	3:12:55	14.15	(13:38)	22.77	(8:28)	295	51 /	59c	86%	99.7
	Walking	4	1:18:33	4.23	(18:33)	6.81	(11:32)	83				8.6
	Run - Dirt	1	34:45	4.06	(8:33)	6.54	(5:19)	38				23.8
	Run - Road	1	23:33	2.46	(9:35)	3.95	(5:57)	92				13.4
	Total	8	5:29:46	24.9	(13:14)	40.08	(8:14)	508	51 /	59c	86%	145.5
averages - sleep:7.5 rhr:51 weight:76.5kg

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Sunday Oct 23, 2022 #

Event: NEOC Pearl Hill

6 AM

Note
rhr:48 slept:7.5 weight:76.9kg

11 AM

Orienteering race (Pearl Hill Green) 59:32 *** 6.08 km (9:48 / km) +118m 8:56 / km
ahr:130 max:159 spiked:5/10c weight:76.1kg shoes: ORoc 290 Ultra 2021

Not a super clean run, allowed myself to get pushed around by laurel - none was horrible, but steered toward whiter bits without paying as close attention to contour info as I should. Thus my lines weren't great and a number of times had to correct more than warranted. But under an hour...

37 / 74 / 938

Green - Splits

Saturday Oct 22, 2022 #

Event: DVOA Green Lane Park

5 AM

Note
rhr:50 slept:8.0 weight:77.1kg

1 PM

Orienteering race (Green Lane) 36:11 ** 5.52 km (6:33 / km) +55m 6:15 / km
ahr:148 max:167 spiked:21/22c shoes: ORoc 290 Ultra 2021

3rd behind Sergei Federov & Sam Kolins. Nice park for a high pace run, easy navigation, some green woods. Wore shorts, excellent day.

AP reports no errors, but I ran straight to #9 enroute to #6 (similar features, close by each other. About 15 seconds to tease out the error of my ways. GPS track also shows a bit of standing around about 100m short of #11 - wasn't lost, had to take a leak - long morning in the truck.

Routegadget

37 / 73 / 928

GREEN - Splits

Friday Oct 21, 2022 #

6 AM

Note
rhr:49 slept:6.75 weight:77.1kg (rest day)

5 PM

Walking 19:34 [1] 1.69 km (11:35 / km) +14m 11:07 / km
ahr:83 max:97 shoes: RocliteG 290v2 2020

Thursday Oct 20, 2022 #

6 AM

Note
rhr:54 slept:8.25 weight:77kg (rest day)

Slept well, but rhr still high, bb not recovering much overnight. Overall running volume unchanged, but the runs I have done lately have been higher effort - z4/z5. Maybe a couple non-running days are in order.

1 PM

Note

18 @ Ecker w/Jim & Rich

5 PM

Walking 20:00 [1] 1.6 km (12:30 / km) +14m 11:59 / km
ahr:74 max:93 shoes: RocliteG 290v2 2020

Wednesday Oct 19, 2022 #

3 AM

Note
rhr:55 slept:5.0 weight:76.6kg

Fell asleep fine, but awake at 2:30. Just got up at 5am

8 AM

Run - Dirt (Amigos) 34:45 6.54 km (5:19 / km) +38m 5:10 / km
ahr:138 max:159 shoes: Rincon 2 2020

Brisk 4 before headed to Hurd.

Orienteering (Hurd) 48:26 ** 4.22 km (11:29 / km) +122m 10:02 / km
ahr:109 max:148 spiked:7/7c weight:75.9kg shoes: ORoc 290 Ultra 2021

Had to transfer some meet supplies to Will, so did some O at a very sedate pace - aka lotsa walkies. From pavilion lot I did 5, 2, 3, 4, 9, 10, 1 & back. Nice day out but body toast from last night, inadequate sleep and pretty hard AM effort.

37 /72 / 906

Tuesday Oct 18, 2022 #

6 AM

Note
rhr:53 slept:8.25 weight:76.2kg

4 PM

Walking 19:46 [1] 1.72 km (11:32 / km)
ahr:81 max:96 shoes: RocliteG 290v2 2020

Afternoon walk with Jackson

6 PM

Run - Road hills (Henry Park) 23:33 3.95 km (5:57 / km) +92m 5:20 / km
ahr:132 max:153 shoes: Rincon 2 2020

A moderately brisk jaunt including McLean.

Walking (Henry Park) 19:13 1.81 km (10:37 / km) +55m 9:13 / km
ahr:97 max:121 weight:75.9kg shoes: Rincon 2 2020

Then a bit with the walking crew.

Monday Oct 17, 2022 #

6 AM

Note
rhr:51 slept:8.5 weight:77kg

9 AM

Orienteering (Pine Bluff Long Orange) 48:46 * 6.96 km (7:01 / km)
ahr:138 max:159 spiked:18/20c weight:75.8kg shoes: ORoc 290 Ultra 2021

Treated this as a long sprint. Two errors were coming out of woods and briefly turning wrong way on trail. Maybe 30s total. A few controls lost time searching for QR card on side of tree. I was self timing but wanted to ensure a control "visit". Looks like 8s behind Jon C.

37 / 71

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