Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 16 days ending Sep 5, 2020:

activity # timemileskm+mload
  Run - Dirt8 7:52:55 50.89(9:18) 81.9(5:46) 640123.1
  Orienteering3 4:15:31 15.95(16:01) 25.67(9:57) 79942 /43c97%108.8
  Run - Trail2 1:54:49 9.5(12:06) 15.28(7:31) 26037.1
  Walking2 1:13:31 3.71(19:49) 5.97(12:19) 1855.0
  Core4 56:36 0.69 1.11 74416.6
  Run - Mixed1 46:18 5.09(9:06) 8.19(5:39) 4111.5
  Hiking2 22:41 1.01(22:30) 1.62(13:59) 924.0
  Total18 17:22:21 86.84 139.75 276142 /43c97%306.0
  [1-5]18 16:12:28
averages - sleep:7 rhr:42 weight:78.8kg

«»
2:37
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Sep 5, 2020 #

6 AM

Note
rhr:44 slept:7.53 weight:78.7kg

Friday Sep 4, 2020 #

7 AM

Note
slept:7.5 weight:80.6kg

9 AM

Orienteering (Prospect Hill Green) 42:53 intensity: (32 @0) + (4 @1) + (2:46 @2) + (8:31 @3) + (26:53 @4) + (4:07 @5) *** 4.53 km (9:28 / km) +159m 8:03 / km
ahr:142 max:167 spiked:11/12c weight:79.2kg shoes: 280 ORoc 2017

Comments in splits
3 PM

Hiking 11:09 intensity: (1:04 @0) + (1:37 @1) + (55 @2) + (3:19 @3) + (4:14 @4) 0.84 km (13:15 / km) +92m 8:34 / km
ahr:125 max:147 shoes: 2020 Wildcross

Assisting JJ with the launch from Talcott Mountain.
5 PM

Hiking 11:32 intensity: (10:51 @0) + (39 @1) + (2 @2) 0.78 km (14:45 / km)
ahr:86 max:110 shoes: 2020 Wildcross

And back down the hill to relocate cars to the landing zone.

Green - Splits

Thursday Sep 3, 2020 #

5 AM

Note
rhr:31 slept:6.25 weight:79.8kg


  • OUSA - Senior Team Uniform Video - FB
  • OUSA - World Cup 2021 Back on Track - FB/TW
  • Shoes - Picked up a pair of Salomon WildCross at REI, we will see how they compare to the Speedcross 4, which although a bit bulky, fit nice and comfortable
  • Shoes - gonna need some new O-Rocs soon, but hoping to find a decent price - prefer the newer ones as they have the built-in gaiter attachments (already have the gaiters) and the V2 do not for some reason.
6 AM

Run - Dirt 45:11 intensity: (13 @0) + (1:00 @1) + (43:26 @2) + (32 @3) 7.51 km (6:01 / km) +44m 5:51 / km
ahr:116 max:129 shoes: 285 TrailRoc 2019

Easy 45min from Church St. Uncomfortably humid out, low 70s. But sunrise was nice. But clouded back up pretty quick.

Wednesday Sep 2, 2020 #

6 AM

Note
rhr:46 slept:8.0 weight:79.2kg

8 AM

Run - Dirt 1:11:46 intensity: (1:45 @0) + (42 @1) + (59:12 @2) + (3:06 @3) + (1:24 @4) + (5:37 @5) 12.46 km (5:46 / km) +120m 5:30 / km
ahr:120 max:164 weight:77.8kg shoes: SpeedCross4 2020

65f, showers. Decent turnout to run in the rain. Amigos aren't a fair weather group, thats for sure. Steady pace out past the 3.75 mark, then back. Picked it up for a fast final mile at Jim's suggestion. 6:38/mi for that segment, felt good...

Tuesday Sep 1, 2020 #

5 AM

Note
rhr:45 slept:8.0 weight:78.7kg

6 AM

Run - Dirt 45:32 intensity: (12:05 @0) + (28:35 @1) + (4:52 @2) 5.7 km (7:59 / km) +35m 7:45 / km
ahr:97 max:111 weight:78.2kg shoes: 285 TrailRoc 2019

Easy AM with TCRC early crowd. Combo walk and slow run. Got me out the door so now on to other tasks...
6 PM

Walking 53:56 intensity: (38:04 @0) + (15:22 @1) + (30 @2) 4.4 km (12:15 / km) +183m 10:09 / km
ahr:87 max:114 shoes: 285 TrailRoc 2019

Happy Hills, so wandered over to Hopkins for an excuse to get out. Only Emily running tonight (others bailed). Ellen joined me at 6:30. Thought about ice cream afterwards, but opted to head home for real food instead.

Monday Aug 31, 2020 #

5 AM

Note
rhr:32 slept:6.0 weight:79kg

Awake since 3:30.
8 AM

Run - Dirt 59:16 intensity: (58 @0) + (1:23 @1) + (10:05 @2) + (26:15 @3) + (20:35 @4) 11.51 km (5:09 / km) +106m 4:55 / km
ahr:130 max:151 weight:77.3kg shoes: SpeedCross4 2020

Amigos with drills. Started with the crew, pulled away by 1m. Began drills at 2mi mark on way out - 8x12 box jumps, 7x30 squats. Roughly on the 1/4 mile mark, approximately 1 minute per set - deducted from level 3 and broken out in separate entries.

Core (7x30) 7:00 [3] +210m
shoes: SpeedCross4 2020

Core (8x12) 8:00 [3] +96m
shoes: SpeedCross4 2020

4 PM

Walking 19:35 intensity: (2:12 @0) + (1:47 @1) + (15:19 @2) + (17 @3) 1.57 km (12:29 / km) +2m 12:24 / km
ahr:106 max:128 shoes: 285 TrailRoc 2019

Sunday Aug 30, 2020 #

6 AM

Note
rhr:34 slept:6.5 weight:80.3kg

8 AM

Orienteering (Mountain Lakes) 2:12:25 intensity: (57 @0) + (3:01 @1) + (26:25 @2) + (1:04:18 @3) + (36:17 @4) + (1:27 @5) *** 12.31 km (10:46 / km) +410m 9:13 / km
ahr:130 max:167 spiked:18/18c weight:78.9kg shoes: 280 ORoc 2017

Gorgeous morning for a DIY Billygoat (sunny, 68F), so hopped in the truck and headed west. Never been to Mountain Lakes before, so when I saw that the map was available in both 1:10000 and 1:7500 I printed both options. Then got to thinking - if they needed to offer it in 1:7500, then its probably over-mapped. Yup.

Not to say that it isn't an impressive work of mapping and cartography, but a lot of the mapped rock features are somewhat marginal in size and distinction in my mind. So I decided that I would try and ignore all but the largest black features (major cliffs). And did so quite successfully.

Toe on my R foot has been bugging me more than usual of late (persistent wart on end of 4th toe) and it became very clear on the first 3 control loop that today wasn't going to be a high running day with all the rock underfoot (both kicking and general foot instability). So dialed it back to an easy jog and walking where called for.

The woods were generally very nice, open and my navigation was spot on - using mostly contours and obvious linear features. Only a couple hesitations where I slowed entering the circle to make sure I was right where I thought I was and in all cases the flag appeared very shortly thereafter. Successfully ignored almost all the boulders and smaller cliffs except to occasionally glance at them in passing and wondering what the threshold must have been for inclusion - many didn't look close to 1m and at 1:10000 were hard to discern in busier areas. And didn't seem to 'stand out' in the terrain. The rocky ground symbols were mostly helpful though.

I'll put some additional notes in the splits later. I drove all that way for a DIY, so no skip - I visited all 18 controls..

Splits
RouteGadget
1 PM

Core (mowing) 24:36 intensity: (2:51 @1) + (8:39 @2) + (9:32 @3) + (3:34 @4) 1.11 km (22:05 / km)
ahr:124 max:143 shoes: SpeedCross4 2020

Don't generally log this, but it is the end of the week and my log was just a tad shy, so putting this on to push it over the limit.

Saturday Aug 29, 2020 #

7 AM

Note
rhr:45 slept:7.0 weight:79.9kg

Up a bit middle of night to attempt removal of bat in basement since Hayden living down there. Didn't want to leave. Trapped him when I got back up at 7, which is late for me...

8 PM

Note

Showery on/off all day, then had some stuff to do later in the day when it stopped. So a zero for the day. Going to be tough to hit my weekly target, but to be fair I did up the ante this week. May venture down to Mountain Lakes in the AM - that ought to help. But won't get my total hours to 8.5 unless I spend a whole lot of time in the woods down there. Lets hope not...

DIY Goat - Splits

Friday Aug 28, 2020 #

6 AM

Note
rhr:47 slept:7.0 weight:79.7kg

8 AM

Run - Dirt 1:06:18 intensity: (30 @0) + (1:43 @1) + (30:48 @2) + (13:10 @3) + (19:27 @4) + (40 @5) 12.26 km (5:24 / km) +71m 5:15 / km
ahr:126 max:171 weight:78kg shoes: SpeedCross4 2020

W/Amigos....

Core 8:00 [3] +240m
shoes: SpeedCross4 2020

8x30 squats

Thursday Aug 27, 2020 #

6 AM

Note
rhr:30 slept:7.25 weight:79.5kg

1 PM

Run - Mixed 46:18 intensity: (49 @1) + (22:36 @2) + (22:53 @3) 8.19 km (5:39 / km) +41m 5:31 / km
ahr:122 max:132 shoes: SpeedCross4 2020

Brief jaunt to the gate and back. Cloudy, humid, light rain from impending T-storm on way back.

Wednesday Aug 26, 2020 #

6 AM

Note
rhr:45 slept:7.25 weight:79kg

8 AM

Run - Dirt 1:11:52 intensity: (20 @1) + (41:08 @2) + (28:46 @3) + (1:38 @4) 13.02 km (5:31 / km) +113m 5:17 / km
ahr:121 max:152 weight:77.7kg shoes: 285 TrailRoc 2019

Easy run to gate and back. Tossed in a fast 1200m with a mile to go. Nice weather for a change. Sunny, 60f

Tuesday Aug 25, 2020 #

6 AM

Note
rhr:39 slept:7.25 weight:79.2kg

8 AM

Run - Trail 1:30:39 intensity: (9 @0) + (2:25 @1) + (19:27 @2) + (49:22 @3) + (18:51 @4) + (25 @5) 12.82 km (7:04 / km) +172m 6:38 / km
ahr:129 max:164 weight:77.3kg shoes: SpeedCross4 2020

Trail run w/ new map @ 1:15000. Meshomasic, Blackledge & Gay City. A few detours around fallen trees. Not sure what happened the first half, gps seemed be accumulating distance ok and at a reasonable rate, but track just a straight line which it certainly was not. Will measure in OOM for comparison. (11.3km using straight line segments, so add about 10% fudge factor for trail twisties and the gps distance seems about right)

Monday Aug 24, 2020 #

6 AM

Note
rhr:47 slept:7.0 weight:79.9kg

8 AM

Run - Dirt 1:05:25 intensity: (35 @1) + (27:18 @2) + (35:41 @3) + (1:51 @4) 11.49 km (5:42 / km) +65m 5:32 / km
ahr:125 max:150 shoes: 285 TrailRoc 2019

Hop River Trail w/ Amigos. Already hot and humid.

3.5 easy outbound for me, with 5x30 squats, 4x1min box(rock) jumps, and a couple bounding intervals on the way back. Squats and box jumps deducted from time and entered separately.

Core (150 squats) 5:00 [3] +150m
shoes: 285 TrailRoc 2019

5x30 - 1 minute each set

Core (4 x 1min) 4:00 [3] +48m
shoes: 285 TrailRoc 2019

Rock jumps 4x1min - didn't count them but probably 10-12 per set.

Sunday Aug 23, 2020 #

7 AM

Note
rhr:44 slept:6.0 weight:79.2kg


  • Mapping - Lots of basemap prep on Gay City v2 - contours, processing cliffs, generating hillshade images for southern 2/3 of area.
7 PM

Note

Didn't get out for a run this morning as planned. Got sucked into working on new basemap for an updated Gay City map - and that pretty much lasted all day. Made great progress on it though. Looking forward to taking into the woods and verifying a few things. The '97 map (Pat Dunlavey base) does have some localized distortions so many features are close, but don't quite line up - but I think I can safely transfer some of the point features like boulders from the old map - not in absolute positions, but relative to features from the lidar. May be able to see some of those in the aerial imagery as well, haven't pulled that in - mostly working from hillshade images & using KP for contours and cliffs.

Saturday Aug 22, 2020 #

Event: NEOC: Prospect Hill - BYOM
 
6 AM

Note
rhr:43 slept:8.0 weight:78.8kg

7 AM

Orienteering (Case: August 2020) 1:20:13 intensity: (3 @1) + (43 @2) + (36:23 @3) + (41:00 @4) + (2:04 @5) *** 8.83 km (9:05 / km) +230m 8:02 / km
ahr:138 max:177 spiked:13/13c weight:76.7kg shoes: 280 ORoc 2017

When we did this course on Tuesday, David asked what a reasonable time for running it would be and I surmised 75-80 minutes for me in good shape. And although I'm not in bad shape right now, I have room for improvement. But I'm happy with just over 80 minutes - definitely flagging a bit on last 4 controls, walked a few spots I should have been running - just running low on energy.

Mostly different routes than Tue - more direct and aggressive whereas Tues was teaching so used some longer, safer route choices.

Friday Aug 21, 2020 #

6 AM

Note
rhr:53 slept:5.5 weight:79kg

8 AM

Run - Dirt 25:35 intensity: (10 @0) + (5 @1) + (22:28 @2) + (2:35 @3) + (6 @4) + (11 @5) 4.09 km (6:15 / km) +40m 5:58 / km
ahr:118 max:167 shoes: SpeedCross4 2020

Run - Trail 24:10 intensity: (23 @0) + (2:49 @1) + (9:15 @2) + (9:07 @3) + (2:36 @4) 2.46 km (9:49 / km) +88m 8:20 / km
ahr:121 max:152 shoes: SpeedCross4 2020

Checking storm damage up on ridge with Jim...

Run - Dirt 22:00 intensity: (34 @1) + (11:24 @2) + (9:00 @3) + (1:02 @4) 3.87 km (5:41 / km) +46m 5:22 / km
ahr:121 max:147 weight:78kg shoes: SpeedCross4 2020

And back on the rail trail

« Earlier | Later »