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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Mar 5, 2023:

activity # timemileskm+mload
  Run - Dirt3 2:29:15 14.76(10:07) 23.75(6:17) 15457.7
  Orienteering1 1:27:49 5.31(16:32) 8.55(10:16) 21815 /18c83%37.9
  Snowshoe1 1:02:38 2.66(23:34) 4.28(14:38) 578.9
  Core4 1:02:01 0.8(1:17:08) 1.29(47:56) 104.9
  Run - Trail1 53:51 4.32(12:28) 6.96(7:44) 7915.8
  Walking1 17:16 0.96(18:04) 1.54(11:14) 151.0
  Total11 7:12:50 28.81(15:01) 46.37(9:20) 53215 /18c83%126.3
  [1-5]11 6:48:44
averages - sleep:7.5 rhr:52 weight:79.7kg

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MoTuWeThFrSaSu

Sunday Mar 5, 2023 #

5 AM

Note
rhr:52 slept:7.5 weight:79.4kg

9 AM

Orienteering (Coops) 1:27:49 intensity: (18 @0) + (9 @1) + (6:59 @2) + (39:07 @3) + (41:13 @4) + (3 @5) *** 8.55 km (10:16 / km) +218m 9:07 / km
ahr:128 max:148 spiked:15/18c weight:77.8kg shoes: ORoc 290 Ultra 2021

Looking for about 90 minutes, got it just about right. A couple inches of snow to add some resistance to the effort. Botched #2 - boulder on slope - covered with snow and I missed it to check boulders a bit beyond. Off left a bit on #3. 8-10 in unfield checked area and areas I haven't run in much, so bit slower/tentative since all those large distinct boulders not on map. Contours could use a bit of finessing around #10. All in all a good outing, though tired for the climb back to truck.

Map/course are public on O-Range. In the WS22 collection to avoid confusing folks with the current WS23 offerings which are still active..

Saturday Mar 4, 2023 #

5 AM

Note
rhr:53 slept:6.25 weight:80.3kg

4 PM

Core 15:06 [1] 0.19 km (1:20:19 / km) +1m 1:17:26 / km
ahr:85 max:96 shoes: RocliteG 290v2 2020

Pushing slush. Probably could have left it, but if it freezes hard would make a mess of things...

Friday Mar 3, 2023 #

5 AM

Note
rhr:51 slept:7.0 weight:81.4kg

9 AM

Run - Dirt (Amigos) 44:02 intensity: (11 @0) + (43 @1) + (6:12 @2) + (35:09 @3) + (1:47 @4) 6.53 km (6:45 / km) +39m 6:33 / km
ahr:118 max:142 weight:80.4kg shoes: Roclite 275 2020

Easy run with Jim. Ken & John. Crunchy snow/ice underfoot.
6 PM

Run - Trail (Moonlight Run) 53:51 intensity: (8 @0) + (5 @1) + (11:13 @2) + (39:37 @3) + (2:48 @4) 6.96 km (7:44 / km) +79m 7:20 / km
ahr:120 max:138 weight:79.1kg shoes: ORoc 290 Ultra 2021

Moonlight run. Sans Moonlight. Nice trail run from Walker up around yellow loop at Belding. And Lucky Taco to cap it off.

Thursday Mar 2, 2023 #

7 AM

Note
rhr:54 slept:8.0 weight:81.6kg (sick)

Got 2nd dose of Shingrix yesterday. Body not real keen on it this time around. Not really 'sick', but certainly feeling pretty lousy so will take things easy today.

4 PM

Walking 17:16 intensity: (7:22 @0) + (9:52 @1) + (2 @3) 1.54 km (11:14 / km) +15m 10:42 / km
ahr:82 max:95 shoes: RocliteG 290v2 2020

Wasn't feeling up to much, but got a short walk in with Jackson.

Wednesday Mar 1, 2023 #

6 AM

Note
rhr:51 slept:7.75 weight:79.4kg

9 AM

Run - Dirt (Amigos) 50:37 intensity: (9 @0) + (13 @1) + (22 @2) + (11:41 @3) + (35:46 @4) + (2:26 @5) 8.16 km (6:12 / km) +55m 6:00 / km
ahr:134 max:149 weight:78.9kg shoes: Roclite 275 2020

Everyone else went roads, so solo excursion - easy pace but substantial effort required due to snow, ruts etc..Decent workout

Tuesday Feb 28, 2023 #

6 AM

Note
rhr:53 slept:8.5 weight:79.6kg

7 AM

Core (SD 1) 10:34 [1] 0.3 km (34:46 / km)
ahr:93 max:104 shoes: RocliteG 290v2 2020

9 AM

Core 10:10 intensity: (7:28 @1) + (2:42 @2) 0.42 km (23:59 / km) +2m 23:26 / km
ahr:94 max:112

12 PM

Core 26:11 intensity: (15:41 @0) + (10:08 @1) + (22 @2) 0.38 km (1:09:16 / km) +7m 1:03:42 / km
ahr:80 max:103

6 PM

Snowshoe 1:02:38 intensity: (49:40 @1) + (5:33 @2) + (5:26 @3) + (1:59 @4) 4.28 km (14:38 / km) +57m 13:44 / km
ahr:93 max:140 weight:79.4kg

Did a little running, but mostly just a hike in rail trail in the dark. Pleasant enough. With Todd, Emily & Bonnie

Monday Feb 27, 2023 #

Event: WCOC HVO Winter Series 2023
 
6 AM

Note
rhr:51 slept:7.75 weight:80.1kg

9 AM

Run - Dirt (Amigos) 54:36 intensity: (17 @0) + (25 @1) + (2:07 @2) + (47:02 @3) + (4:45 @4) 9.07 km (6:01 / km) +61m 5:50 / km
ahr:122 max:142 weight:79.3kg shoes: Rincon 3

Pretty steady pace with usual cast of characters.

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