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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Oct 22, 2011:

activity # timemileskm+mload
  Orienteering3 2:42:00 8.95(18:06) 14.4(11:15) 76548 /56c85%122.4
  Run - Trail3 49:12 5.28(9:19) 8.5(5:47)16.2
  Run - Road1 8:00 1.24(6:26) 2.0(4:00)2.4
  Total4 3:39:12 15.47(14:10) 24.9(8:48) 76548 /56c85%141.0
averages - sleep:7.1 rhr:50 weight:166.8lbs

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Saturday Oct 22, 2011 #

10 AM

Run - Trail warm up/down (Lynn Woods) 20:00 [3] *** 3.0 km (6:40 / km)
shoes: 340 ORoc 2010

Orienteering race (US Champs Middle RedX) 47:51 [5] *** 4.1 km (11:40 / km) +155m 9:49 / km
spiked:16/19c shoes: 340 ORoc 2010

slow on the first control in junky lo-vis woods, but no error, then left almost 4 minutes on #3, and a couple more minutes on #17 & 18. But otherwise a good solid race and good for Silver Medal in M45

Friday Oct 21, 2011 #

5 AM

Note
rhr:50 slept:8.0 weight:167.6lbs

1 PM

Run - Trail warm up/down (Franklin Park) 10:00 [3] *** 1.5 km (6:40 / km)
shoes: old 285 Roclite A

Orienteering race (US Sprint Champs) 24:11 [5] *** 2.6 km (9:18 / km) +90m 7:56 / km
spiked:19/22c shoes: old 285 Roclite A

apparently didn't get a clean punch at #14, though I'm pretty sure I went there. Oh well...

Thursday Oct 20, 2011 #

3 AM

Note
slept:5.0 weight:168.6lbs

4 PM

Run - Road warm up/down (SLR) 8:00 [3] 2.0 km (4:00 / km)
shoes: 340 ORoc 2010

Run - Trail intervals (Shafran) 19:12 intensity: (10:52 @2) + (8:20 @4) 4.0 km (4:48 / km)
shoes: 340 ORoc 2010

On trails ran ~400m hard, ~400m easier recovery, sometimes up, sometimes down, sometimes forced to slow for footing, water crossing etc. They got progressively slower as workout went on.

Wednesday Oct 19, 2011 #

5 AM

Note
slept:8.0 weight:168lbs

Tuesday Oct 18, 2011 #

5 AM

Note
rhr:51 slept:6.5 weight:167.2lbs

Monday Oct 17, 2011 #

5 AM

Note
rhr:49 slept:8.0 weight:166.4lbs

Sunday Oct 16, 2011 #

6 AM

Note
rhr:49 slept:7.0 weight:166.2lbs

10 AM

Orienteering race (Norwottuck Red) 1:29:58 [4] *** 7.7 km (11:41 / km) +520m 8:44 / km
spiked:13/15c weight:163.4lbs shoes: 340 ORoc 2010

Very solid run. 15k map & I lost my magnifier last weekend so right from the start I navigated on big features and bearings (couldn't read the smaller features and knew a lot of stuff was missing from the map anyway). Only troubles were on #6 I elected not to fight with rocky contouring and ran hard down to marsh, then climbed under control & got slightly S of circle but quick correction. and on 14 I overran control to junction and back in. Very happy with run though time seems a bit longer than it felt. But that's probably due to a lot of walking on the bigger climbs, but elsewhere I was running well right to the end.
7 PM

Note

365c since classic champs

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