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Attackpoint - performance and training tools for orienteering athletes

Training Log: cmorse

In the last 7 days:

activity # timemileskm+mload
  Run - Dirt3 2:10:51 14.06(9:18) 22.62(5:47) 15050.4
  Walking3 1:58:46 5.98 9.63 3011.9
  Orienteering1 27:50 2.94(9:28) 4.73(5:53) 7125 /26c96%23.4
  Run - Trail1 20:30 1.99(10:19) 3.2(6:25) 258.2
  Run - Terrain1 19:15 1.8(10:42) 2.9(6:39)4.9
  Strength1 7:430.8
  Run - Road1 6:47 0.63(10:51) 1.01(6:45)1.8
  Total7 5:31:42 27.39 44.08 27625 /26c96%101.3
  [1-5]7 5:30:49
averages - sleep:6.2 rhr:53 weight:77.7kg
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Thursday Mar 23 #

Event: BROC: Equinox Book Hunt
 

Note

Camping Spot (RV parking, conf center) between Blacksburg & Morehead
37.80018, -81.21633

Also possible Casa Lattanzi
5 AM

Note
rhr:53 slept:3.5

Got into Hamburg (Cabelas) about 1:15am. Fell asleep quickly, but awake at 5am. Raining, so closed up shop & ended S again. Maybe nap later..
3 PM

Note

Afternoon hang at Blacksburg Municipal Park. Too cheap to pay parking on VTech campus. Nice spot. Considered some disc activity, but pretty gusty winds so bagged that idea. Nap chair time...

Wednesday Mar 22 #

5 AM

Note
rhr:54 slept:6.3 weight:77.5kg

9 AM

Run - Dirt (Amigos) 42:06 intensity: (9 @0) + (21 @1) + (16:21 @2) + (10:59 @3) + (13:01 @4) + (1:15 @5) 7.4 km (5:41 / km) +46m 5:31 / km
ahr:122 max:150 shoes: Rincon 3

Short & easy with short pickups on the way back. Focusing on stride & turnover more than anything else.
8 PM

Note

Went out for birthday(s) dinner with El. Then home and hit the road to get first chunk of driving out of the way.

Tuesday Mar 21 #

5 AM

Note
rhr:52 slept:6.1 weight:78.4kg



C • finding the right rogaining partner 4
9 AM

Run - Trail warm up/down (Cross Farms) 20:30 intensity: (11 @0) + (9 @1) + (44 @2) + (12:00 @3) + (7:26 @4) 3.2 km (6:25 / km) +25m 6:10 / km
ahr:126 max:140 shoes: Bushido 2 2022

Run - Terrain (Cross Farms Disc) 19:15 intensity: (1:18 @1) + (6:44 @2) + (11:11 @3) + (2 @4) 2.9 km (6:39 / km)
ahr:115 max:132 weight:77.9kg shoes: Bushido 2 2022

Sprinted the Cross Farms Disc Golf Course. AP flagged it as orienteering which is sort of was. At each tee I glance at the map, check tee/control #, distance and general 'trend' of the leg. Then sprint to basket. Short enough that they really didn't spike the HR, plus I wasn't pushing too aggressively since CF is mostly rocky underfoot and I didn't want to risk going down in flames. But a good workout, pushing semi-hard in fairly open woods with dubious footing in places and frequent changes of direction.
2 PM

Walking 52:05 [1] 4.73 km (11:01 / km) +28m 10:42 / km
ahr:87 max:98 shoes: RocliteG 290v2 2020

Walk with J. Gorgeous out...

Monday Mar 20 #

5 AM

Note
rhr:53 slept:6.0 weight:78.1kg

9 AM

Note

Taking an Amigo break today. Anna home so will likely go for a walk later. But mostly have a bunch of stuff to accomplish before heading to Nationals.
2 PM

Walking (Hockanum) 1:03:41 [1] 4.9 km (12:59 / km) +2m 12:58 / km
ahr:79 max:101 shoes: RocliteG 290v2 2020

Afternoon walk with A & J

Sunday Mar 19 #

6 AM

Note
rhr:52 slept:7.0 weight:78.5kg

9 AM

Run - Road warm up/down 6:47 intensity: (14 @0) + (11 @1) + (1:36 @2) + (4:46 @3) 1.01 km (6:45 / km)
ahr:116 max:128 shoes: Bushido 2 2022

Orienteering (Tufts JWOC Sprint L) 27:50 intensity: (1:01 @1) + (9 @2) + (43 @3) + (4:33 @4) + (21:24 @5) ** 4.73 km (5:53 / km) +71m 5:29 / km
ahr:147 max:162 spiked:25/26c weight:77.7kg shoes: Bushido 2 2022

Worth the drive... :-)

Had a brain fart and over ran a turn into #4, but otherwise a clean run at solid effort. A few hesitations at controls as i glanced about to confirm i was in correct spot. Route choices modified a couple times by closed (and presumably locked) gates for bonus distance.

Walking warm up/down 3:00 [1]
shoes: Bushido 2 2022

Wandering back to the truck.

Saturday Mar 18 #

5 AM

Note
rhr:53 slept:7.5 weight:78.1kg

11 AM

Run - Dirt 25:57 intensity: (7 @0) + (14 @1) + (1:24 @2) + (22:53 @3) + (1:19 @4) 4.57 km (5:41 / km) +26m 5:31 / km
ahr:123 max:132 weight:77.1kg shoes: Roclite 275 2020

Just an easy jaunt. Briefly considered joining JJ for some EuroLong foolishness, but with Nationals next weekend it didn't seem like the smart choice.

Friday Mar 17 #

5 AM

Note
rhr:53 slept:6.75 weight:77.5kg

8 AM

Strength (step ups) 7:43 [1]
ahr:81 max:103 shoes: Rincon 3

Run - Dirt intervals (Amigos) 1:02:48 intensity: (12 @0) + (7 @1) + (9:14 @2) + (29:35 @3) + (18:11 @4) + (5:29 @5) 10.66 km (5:54 / km) +78m 5:41 / km
ahr:128 max:154 weight:76.4kg shoes: Rincon 3

Easy first half. 12x ~100m on way back. 40 paces focusing on turnover at each 1/4 post, easy pace remainder. Cadence over 100 for most, slacking a bit at the end.

Time to dial it back for next weekend.

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