Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Oct 23, 2011:

activity # timemileskm+mload
  Orienteering3 2:44:08 10.19(16:06) 16.4(10:00) 58560 /69c86%155.9
  Run - Trail4 1:09:12 7.15(9:41) 11.5(6:01)22.2
  Run - Road1 8:00 1.24(6:26) 2.0(4:00)2.4
  Total4 4:01:20 18.58(12:59) 29.9(8:04) 58560 /69c86%180.5
averages - sleep:7.1 rhr:50 weight:167.6lbs

«»
1:52
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 23, 2011 #

10 AM

Orienteering race (US Long Champs Red X) 1:32:06 [5] *** 9.7 km (9:30 / km) +340m 8:05 / km
spiked:25/28c shoes: 340 ORoc 2010

Pretty sizable error on #3 - confused trails and was too high and ran too far, and a big one on #22 and another minute on #23. On #17 with a small crowd but they were drifting R, I started to correct to the L but then spied a flag on a boulder where everyone else was headed and went into lemming mode and followed the crowd to the wrong control, but as soon as I saw the number I knew my initial hunch was right and hightailed it back to where I had planned to go in the first place and put some distance into the crowd while they tried to discern their error. The rest went pretty well and I ran well in the woods. About 15 minutes back of Swampfox and the other usual suspects.

Run - Trail warm up/down (US Long Champs Red X) 20:00 [3] 3.0 km (6:40 / km)
shoes: 340 ORoc 2010

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

« Earlier | Later »