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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Mar 13, 2023:

activity # timemileskm+mload
  Sport Photography2 3:00:0018.0
  Orienteering3 2:51:54 10.57(16:16) 17.01(10:06) 43726 /30c86%82.5
  Run - Dirt2 1:30:54 10.19(8:55) 16.4(5:33) 11142.4
  Run - Mixed1 24:26 2.84(8:36) 4.57(5:21) 258.9
  Walking1 20:55 0.55(38:05) 0.88(23:40) 142.1
  Run - Trail1 14:57 0.77(19:20) 1.24(12:01)4.4
  Core1 5:410.8
  Total9 8:28:47 24.92 40.11 58626 /30c86%159.1
  [1-5]9 8:22:12
averages - sleep:7.4 rhr:54 weight:77.3kg

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TuWeThFrSaSuMo

Monday Mar 13, 2023 #

6 AM

Note
rhr:55 slept:6.5 weight:76.4kg

8 AM

Core (step ups) 5:41 intensity: (3:12 @1) + (2:29 @2) 0.0 km
ahr:96 max:104 shoes: Rincon 3

Run - Dirt intervals (Amigos) 45:29 intensity: (6 @0) + (12 @1) + (2:33 @2) + (26:02 @3) + (11:07 @4) + (5:29 @5) 8.16 km (5:34 / km) +59m 5:23 / km
ahr:129 max:159 weight:76.1kg shoes: Rincon 3

5x400m on way back

Sunday Mar 12, 2023 #

6 AM

Note
rhr:55 slept:8.0

8 AM

Run - Trail warm up/down 14:57 intensity: (1:03 @1) + (4:15 @2) + (7:58 @3) + (1:41 @4) 1.24 km (12:01 / km)
ahr:117 max:137 shoes: ORoc 290 Ultra 2021

Warmup to start

Orienteering race 1:09:31 intensity: (15 @1) + (8:53 @2) + (13:40 @3) + (33:09 @4) + (13:34 @5) *** 7.2 km (9:39 / km) +232m 8:19 / km
ahr:135 max:172 spiked:9/11c

Better run today. Minor bobble on #1, part of reported time loss was negotiating some deadfall. And then on #11 hesitations trying to determine how all the orange tape in the woods corresponded to what was legally in bounds vs out of bounds. No real errors per se, but no where near fast enough to be in contention.

Best M60 splits on 4, 10 & 11. And 2nd best on 3 more. 4 was the long leg, which is a good sign, and having enough juice to (barely) win the late splits indicates I could potentially contend with the likes of Joe & Greg - though it rarely happens.

Winsplits
10 AM

Sport Photography 1:30:00 [1]
shoes: ORoc 290 Ultra 2021

Hard to shoot today.
Finishers coming to final control from 5 radically different directions. So most everything in the chute. And cold hands... not Placid cold, but cold enough.
10 PM

Note
weight:76.2kg

Long drive. Pretty much non stop. But home

Day 2 - Green X - Splits

Saturday Mar 11, 2023 #

Event: QOC Royal Romp 2-Day Classic
 
6 AM

Note
rhr:51 slept:9.0

Walking warm up/down 15:20 [1] 0.47 km (32:46 / km) +7m 30:25 / km
ahr:83 max:102 shoes: ORoc 290 Ultra 2021

Wandered over to starts to check out the situation and plant OUSA flag. Then back to truck to sort out gear

Walking warm up/down 5:35 [1] 0.42 km (13:25 / km) +7m 12:24 / km
ahr:84 max:92 shoes: ORoc 290 Ultra 2021

Over to start fr realz.
8 AM

Orienteering race (Oak Ridge Green-X) 1:07:12 intensity: (29 @0) + (2:36 @1) + (11:58 @2) + (7:32 @3) + (25:50 @4) + (18:47 @5) *** 7.23 km (9:18 / km) +127m 8:33 / km
ahr:133 max:162 spiked:7/9c shoes: ORoc 290 Ultra 2021

Open, fast forest - as expected I wasn't fit enough to take advantage of it. Good map & course, but subtle. 2 errors and they were costly. #3 & #9.
9 AM

Sport Photography 1:30:00 [1]
shoes: ORoc 290 Ultra 2021

Calling this 90 minutes. Spent more, but a lot of mostly hanging near finish since people were finishing from different directions, even though they had same last control.

Day 1 - Green X - Splits

Friday Mar 10, 2023 #

6 AM

Note
rhr:54 slept:6.0

12 PM

Orienteering 35:11 intensity: (5:49 @0) + (6:51 @1) + (18:32 @2) + (3:59 @3) ** 2.58 km (13:39 / km) +77m 11:52 / km
ahr:99 max:125 spiked:10/10c shoes: RocliteG 290v2 2020

Model event. Light mist. Mostly wanted to stretch the legs, so just a walk, overdressed in street clothes and crappy shoes. (Good shoes, but not for woods - bought these with wide (ie sloppy) toebox for casual wear.

Assessment - fast woods, I didn't pack enough fast. Don't bother sidehilling - choose top or choose bottom, but choose. Green undergrowth - mostly deadfall, and fairly porous with gaps if you keep your head up.

Amended assessment: a LOT of greenbrier in the woods by campground (Sat start). Hopefully localized..

Thursday Mar 9, 2023 #

5 AM

Note
rhr:53 slept:6.5 weight:77.8kg

11 AM

Run - Mixed 24:26 intensity: (9 @0) + (7 @1) + (2:48 @2) + (15:01 @3) + (6:21 @4) 4.57 km (5:21 / km) +25m 5:12 / km
ahr:124 max:136 weight:77.6kg shoes: Rincon 3

Intended just an easy jaunt down the dirt road. HR belies a greater effort than planned, but sweating pretty good when I stopped, so must have been pushing harder than I realized.

Probably leave after dinner and get first part out of the way tonight.

Wednesday Mar 8, 2023 #

6 AM

Note
rhr:54 slept:8.5 weight:78.5kg

9 AM

Run - Dirt intervals (Amigos) 45:25 intensity: (2 @0) + (20 @1) + (7:38 @2) + (15:01 @3) + (14:43 @4) + (7:41 @5) 8.24 km (5:31 / km) +52m 5:20 / km
ahr:130 max:164 weight:77.5kg shoes: Rincon 3

Chilly. Tossed in 4x400 & 2x200m

Tuesday Mar 7, 2023 #

5 AM

Note
rhr:55 slept:7.0 weight:78.2kg (rest day)

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