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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 9 days ending May 24, 2021:

activity # timemileskm+mload
  Run - Trail4 4:20:38 13.98(18:39) 22.5(11:35) 29557.7
  Orienteering3 3:10:58 10.34(18:28) 16.64(11:29) 45631 /36c86%88.3
  Walking5 2:28:53 6.83(21:47) 11.0(13:32) 5522.2
  Bike - Road2 1:04:04 11.1(5:46) 17.87(3:35) 16817.5
  Fieldwork1 42:24 1.57(27:03) 2.52(16:49) 1283.5
  Total12 11:46:57 43.82(16:08) 70.52(10:01) 110131 /36c86%189.2
  [1-5]12 11:13:18
averages - sleep:7.8 rhr:42 weight:83.5kg

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SuMoTuWeThFrSaSuMo

Monday May 24, 2021 #

6 AM

Note
rhr:36 slept:8.0 weight:83.7kg


  • OUSA - by request, a harder version of Friday's Puzzle. FB
  • Garden - planted some oversized (already in bud) heirloom tomatos - Brandywine, Goldie, Carbon and Pink German, along with more kale, onions and some marigolds.
  • Garden - plant red & white romaine, buttercrunch lettuces (pots); more honeynut squash (direct); sweet peas (potato interplant)
11 AM

Walking (mowing) 22:18 intensity: (42 @0) + (4:48 @1) + (1:47 @2) + (14:46 @3) + (15 @4) 1.14 km (19:34 / km) +3m 19:17 / km
ahr:119 max:139 shoes: Saucony 2020

1 PM

Walking (mowing) 20:00 [3] 1.0 km (20:00 / km)
shoes: Saucony 2020

Another pass...

Sunday May 23, 2021 #

6 AM

Note
slept:7.5 weight:84kg

8 AM

Run - Trail (Mansfield Hollow) 59:52 intensity: (16 @0) + (28 @1) + (4:52 @2) + (31:09 @3) + (21:42 @4) + (1:25 @5) 8.48 km (7:04 / km) +93m 6:42 / km
ahr:134 max:164 weight:82.3kg shoes: Roclite 275 2020

Loop around the Hollow with Ken.

Saturday May 22, 2021 #

5 AM

Note
rhr:48 slept:7.25 weight:84.7kg

8 AM

Fieldwork 42:24 intensity: (9:10 @0) + (31:21 @1) + (1:53 @2) 2.52 km (16:49 / km) +128m 13:25 / km
ahr:89 max:121 shoes: RocliteG 290v2 2020

Added a couple trails. Too buggy for detailed mapping - skeeter out en force...

Orienteering (Case Week 20) 47:10 intensity: (21 @0) + (55 @1) + (3:58 @2) + (24:37 @3) + (17:11 @4) + (8 @5) *** 4.29 km (10:59 / km) +98m 9:52 / km
ahr:133 max:163 spiked:11/11c shoes: RocliteG 290v2 2020

Set a shorter course this week to accommodate the warmer temps and the fact that fatigue seems to hit about 45 minutes in. 11 of 11 but on a couple of controls the watch buzzed and recorded a split as I entered circle but not right at the feature proper so track looks like I overran a couple by 20-30m since I did indeed go all the way to control. Felt good, but didn't push overly hard as it was already pretty warm. Glad I opted out of Moreau.

Weekly courses will be kept up on O-Range (public) for anyone that wants to use them..

Run - Trail warm up/down 15:36 intensity: (36 @1) + (4:06 @2) + (9:33 @3) + (1:01 @4) + (20 @5) 1.94 km (8:02 / km) +18m 7:41 / km
ahr:126 max:168 weight:82.8kg shoes: RocliteG 290v2 2020

Friday May 21, 2021 #

6 AM

Note
rhr:39 slept:7.0 weight:84.4kg

10 AM

Walking (mowing) 20:00 [1] 1.0 km (20:00 / km)
shoes: Saucony 2020

4 PM

Walking 53:18 intensity: (2:38 @0) + (47:26 @1) + (3:02 @2) + (12 @3) 4.63 km (11:31 / km) +27m 11:12 / km
ahr:91 max:125 shoes: Saucony 2020

Afternoon walk w/ Anna. Warm and steamy. May do some O at Case this weekend rather than driving to Moreau, not worth it if it's going to be a hot slog. Local means getting out while it's cool. A few new trails to add as well.

Thursday May 20, 2021 #

6 AM

Note
rhr:40 slept:7.5 weight:83.9kg (rest day)


  • Garden - Tomato(Honeycomb & Baby Boomer), Long Jap. Eggplant, Kale, Basil, some cherry tomatoes
  • OUSA - TrailO article - FB
6 PM

Bike - Road 18:04 intensity: (20 @0) + (3:19 @1) + (2:43 @2) + (8:41 @3) + (2:52 @4) + (9 @5) 5.52 km (3:16 / km) +28m 3:12 / km
ahr:123 max:155 shoes: Warbird

Wednesday May 19, 2021 #

5 AM

Note
rhr:40 slept:8.0 weight:84.4kg

3 PM

Orienteering (Earls Green) 1:12:38 intensity: (27 @1) + (4:16 @2) + (30:21 @3) + (32:52 @4) + (4:42 @5) *** 6.01 km (12:05 / km) +208m 10:18 / km
ahr:138 max:174 spiked:8/12c shoes: 280 ORoc 2017

Hot, slow, no energy....

Comments in splits...

Livelox

Green
C • #11 2

Tuesday May 18, 2021 #

6 AM

Note
rhr:30 slept:8.0 weight:83.9kg


  • OUSA - US TrailO Champs Results - Web - holding off on social media for photos, etc
  • Garden - planted a couple groups of tomatoes - yellow pear and sweet 100
8 AM

Run - Trail (Soapstone sign retrieval) 2:39:35 intensity: (17:54 @0) + (1:25:17 @1) + (50:25 @2) + (5:39 @3) + (19 @4) + (1 @5) 8.63 km (18:30 / km) +91m 17:34 / km
ahr:98 max:154 shoes: RocliteG 290v2 2020

AP decided this was orienteering, but I'm going to call it trail running, though not a lot of running was in evidence. Pulling down directional signage from Sundays Soapstone Mountain Race. New RD, fine fellow, but perhaps a bit risk averse with regard to losing runners. Although the course is marked with white paint dots, arrows and x's on card stock were stapled to trees to augment permanent marking. So this was an easy jog, then stop to pry staples out of trees with pliers, no real chance to get HR up since there were 249 signs on this middle third of the course. That works out to just over 32m between signs on average - a tad overkill IMHO. But there a lot of MTB trails here and lots of folks have gone astray. And not just one or two staples, some of these had 5-6 staples.

But a nice morning to be in the woods.

{edit - apparently some runners still got lost, how they managed that I have no @#$%ing idea...}
5 PM

Note

Opted out of hills this evening though I drove over just the same. Only one other runner out... perhaps everyone laid low by Soapstone...

Monday May 17, 2021 #

Event: EMPO Moreau Lake SP (UsynligO)
 
6 AM

Note
rhr:48 slept:8.5 weight:83.5kg

Walking 33:17 [1] 3.23 km (10:18 / km) +25m 9:55 / km
ahr:92 max:105 shoes: Saucony 2020

Just a short walk before solar installers arrive.

Sunday May 16, 2021 #

6 AM

Note
rhr:52 slept:8.0 weight:83.2kg

9 AM

Run - Trail warm up/down (Case) 12:04 [3] 1.75 km (6:53 / km) +81m 5:35 / km
shoes: 280 ORoc 2017

Orienteering (Case) 1:11:10 intensity: (29 @1) + (29 @2) + (28:42 @3) + (36:28 @4) + (5:02 @5) *** 6.34 km (11:14 / km) +149m 10:03 / km
ahr:140 max:177 spiked:12/13c weight:81.4kg shoes: 280 ORoc 2017

Set a nominal 5.7km course at Case on mostly unfield-checked basemap. Contours 5m good, no form lines, trails good though noted some new additions. Cliffs fine but no other rock or veg features. Woods exceptionally nice and open except near marshes. A good run but, as usual lately, the energy started to wane about 45 minutes in. Clean all around but got off R enroute to 11 and had to contour along slope a ways to reach control - marshes need refining in there I think. Wasn't 100% sure of my crossing point.

Run - Trail warm up/down (Case) 13:31 intensity: (18 @1) + (3:28 @2) + (8:23 @3) + (1:12 @4) + (10 @5) 1.69 km (7:59 / km) +12m 7:42 / km
ahr:128 max:161 shoes: 280 ORoc 2017

5 PM

Bike - Road 46:00 intensity: (2:18 @0) + (14:06 @1) + (10:50 @2) + (9:14 @3) + (9:11 @4) + (21 @5) 12.35 km (3:43 / km) +139m 3:32 / km
ahr:115 max:159 shoes: Warbird

Easy evening roll with Hayden. Been a while since I've been on the bike...

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