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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 9 days ending Sep 19, 2020:

activity # timemileskm+mload
  Orienteering3 8:09:10 26.81(18:15) 43.15(11:20) 83832 /34c94%123.4
  Run - Dirt3 2:02:25 12.8(9:34) 20.6(5:57) 21133.8
  Run - Trail2 1:33:14 6.68(13:58) 10.74(8:41) 24335.8
  Strength1 49:02 0.75(1:05:42) 1.2(40:50) 40.7
  Run - Road1 48:00 3.5(13:43) 5.63(8:31)14.4
  Exercises (squats)1 1:06 300.3
  Total8 13:22:57 50.54 81.33 132732 /34c94%208.4
  [1-5]8 12:24:11
averages - sleep:7.8 rhr:39 weight:173.7lbs

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Saturday Sep 19, 2020 #

5 AM

Note
rhr:44 slept:8.0 weight:177.4lbs


  • Garden - Harvested last of the potatoes. Full crate.
10 AM

Strength 9:57 intensity: (6:43 @0) + (3:14 @1) 0.31 km (32:18 / km)
ahr:90 max:100

4000# pellets moved into the basement for winter. 4 trips...

Strength 15:25 intensity: (14:50 @0) + (35 @1) 0.37 km (42:00 / km)
ahr:86 max:95

Strength 10:42 intensity: (9:34 @0) + (1:08 @1) 0.22 km (49:05 / km) +1m 47:59 / km
ahr:87 max:98

Strength 12:58 intensity: (10:39 @0) + (2:19 @1) 0.31 km (42:06 / km) +3m 40:01 / km
ahr:88 max:102

Friday Sep 18, 2020 #

6 AM

Note
rhr:35 slept:7.0 weight:178lbs

8 AM

Run - Dirt 17:23 intensity: (12 @0) + (12 @1) + (39 @2) + (6:37 @3) + (9:43 @4) 3.25 km (5:21 / km) +37m 5:04 / km
ahr:136 max:143 shoes: 285 TrailRoc 2019

Steady pace on rail trail to warm up.

Run - Trail (Valley Falls) 16:54 intensity: (3:01 @3) + (12:21 @4) + (1:32 @5) 2.35 km (7:12 / km) +74m 6:13 / km
ahr:145 max:163 shoes: 285 TrailRoc 2019

A fatass loop, cw, at a reasonably brisk pace.

Exercises (squats) 1:06 intensity: (41 @2) + (25 @3) +30m
ahr:120 max:133 shoes: 285 TrailRoc 2019

Run - Dirt 27:05 intensity: (39 @1) + (20:02 @2) + (6:24 @3) 4.47 km (6:04 / km)
ahr:118 max:137 weight:174.4lbs shoes: 285 TrailRoc 2019

And an easy pace back on rail trail.

Thursday Sep 17, 2020 #

6 AM

Note
rhr:36 slept:9.0 weight:173.8lbs (rest day)

Wednesday Sep 16, 2020 #

6 AM

Note
rhr:49 slept:8.25 weight:175.2lbs

11 AM

Orienteering race (Noon Hill - All) 1:39:50 intensity: (12 @0) + (3:31 @1) + (26:16 @2) + (50:32 @3) + (18:58 @4) + (21 @5) *** 8.45 km (11:49 / km) +185m 10:39 / km
ahr:128 max:173 spiked:20/22c weight:174.2lbs shoes: 280 ORoc 2017

Ellen off today so headed up to do Noon Hill. Ellen did yellow, I was going to do Green then decided on twice as many controls on the "Get Them All" course. Very sloppy on the first few as my brain was still operating at 1:25000, then settled down a bit but foot bothering me quite a bit so hard to run very much, particularly in thicker stuff. 2 controls I'll chock up to gross errors, 3rd one looks like an error but in reality map showed a lighter gap in green S of trail and I ran down trail a bit looking for it to no avail so backtracked and dove into the thick. Rest were ok, but not terribly fast. Had one spectacular crash on one of main trails, going to be some aches tonight. More later..

Stopped in Sturbridge for BBQ. Mmmm

Tuesday Sep 15, 2020 #

6 AM

Note
rhr:31 slept:8.0 weight:176.2lbs (rest day)


  • Garden - planted red romaine, broccoli de rapa and on a whim, some of the smallish onions - too small to bother with for eating, so will see what they do over the next few cool months
5 PM

Run - Dirt hills 34:32 intensity: (44 @0) + (1:44 @1) + (14:26 @2) + (12:13 @3) + (3:45 @4) + (1:40 @5) 5.56 km (6:13 / km) +134m 5:33 / km
ahr:124 max:166 shoes: SpeedCross4 2020

"Rest" day. But felt like getting out. So just a couple reps. No ice cream tonight...

Monday Sep 14, 2020 #

6 AM

Note
rhr:30 slept:9.0 weight:175.2lbs

8 AM

Run - Dirt 43:25 intensity: (15 @1) + (36:41 @2) + (6:29 @3) 7.32 km (5:56 / km) +41m 5:46 / km
ahr:118 max:132 weight:174.2lbs shoes: SpeedCross4 2020

Easy recovery w/Amigos

Sunday Sep 13, 2020 #

6 AM

Note
slept:7.0 weight:172.4lbs

8 AM

Run - Trail (VF /Freja) 1:16:20 intensity: (1:26 @0) + (6:32 @1) + (12:59 @2) + (36:38 @3) + (17:21 @4) + (1:24 @5) 8.39 km (9:06 / km) +169m 8:16 / km
ahr:128 max:171 weight:171.2lbs shoes: 285 TrailRoc 2019

Strider group run. Led them up on ridge above rail trail S to Freja, back along rail trail then partial fatass loop ccw.

Saturday Sep 12, 2020 #

5 AM

Note
rhr:44 slept:7.0 weight:170.4lbs

10 AM

Orienteering (USARA Virtual Nationals) 1:33:49 intensity: (3:02 @0) + (8:59 @1) + (36:15 @2) + (35:49 @3) + (9:00 @4) + (44 @5) 8.51 km (11:02 / km) +255m 9:35 / km
ahr:121 max:165 spiked:4/4c weight:169.8lbs shoes: 280 ORoc 2017

Over to Bigelow early to see teams off on water, then waited for transition to bikes, then relocated vehicles to Stafford TA2.

Then out to streamer final controls. Lots of steep, but I knew that which is why opted to stop short yesterday.

Friday Sep 11, 2020 #

6 AM

Note
rhr:45 slept:7.0 weight:176.2lbs

7 AM

Orienteering (USARA Virtual Nationals) 25:42 intensity: (2:54 @0) + (3:39 @1) + (13:31 @2) + (5:13 @3) + (25 @4) *** 2.06 km (12:27 / km) +53m 11:02 / km
ahr:111 max:141 spiked:1/1c shoes: SpeedCross4 2020

TCP19 - questionable location, so did this in from Hopkins early. Joe needed a rootstock here and there was indeed a very small rootstock in center of circle. Control is fine..

Orienteering 2:10:34 intensity: (7:27 @0) + (12:00 @1) + (55:42 @2) + (46:57 @3) + (7:04 @4) + (1:24 @5) *** 12.2 km (10:42 / km) +158m 10:03 / km
ahr:119 max:171 spiked:4/4c shoes: SpeedCross4 2020

Streamering controls for USARA Virtual Nationals tomorrow. Joe set the course, but had not visited the forest. Although I had race map with me, I primarily used a 1:25000 basemap-in-progress that I use for trail running. Using O-Range as extra verification of control locations.

Orienteering 1:38:33 intensity: (46 @0) + (19:45 @1) + (55:41 @2) + (20:27 @3) + (1:42 @4) + (12 @5) *** 8.67 km (11:22 / km) +161m 10:24 / km
ahr:115 max:157 spiked:2/2c shoes: SpeedCross4 2020

18>20 skipping dog leg to 19 since I vetted/streamered it first thing.

Orienteering 22:00 intensity: (4 @0) + (9:24 @1) + (11:54 @2) + (38 @3) *** 1.93 km (11:23 / km) +27m 10:39 / km
ahr:109 max:137 spiked:1/1c shoes: SpeedCross4 2020

Orienteering 3:42 intensity: (13 @0) + (1:18 @1) + (1:33 @2) + (38 @3) 0.34 km (10:59 / km)
ahr:111 max:133 shoes: SpeedCross4 2020

Battery about dead. Remaining legs just on watch, no gps...

Run - Road 48:00 [3] 3.5 mi (13:43 / mi)
shoes: SpeedCross4 2020

RT 190 from Whittaker back to side street N of Jeffs. Shuffle interspersed with walking when the legs so demanded. Finished last of my fluids around the hospital, but should have had more electrolytes...

Orienteering 15:00 [3] *** 1.0 km (15:00 / km)
weight:167.4lbs shoes: SpeedCross4 2020

Rt 190 back to Jeff's- bushwack from cul-de-sac

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