Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Apr 15, 2012:

	activity	#	time	miles		km		+m				load
	Orienteering	4	3:09:27	10.03	(18:54)	16.14	(11:44)	175	15 /	67c	22%	120.9
	Longsword	2	2:45:00									16.5
	Run - Trail	3	1:47:02	11.06	(9:41)	17.8	(6:01)	275				30.6
	Other	1	30:00									3.0
	Run - Road	2	22:00	0.93		1.5						4.2
	Total	8	8:33:29	22.02		35.44		450	15 /	67c	22%	175.2
averages - sleep:6.1 rhr:47

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Sunday Apr 15, 2012 #

10 AM

Run - Trail warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: 340 ORoc 2010

Jogging & stretching before the middle

Orienteering race (US Middle) 55:32 [5] *** 3.64 km (15:16 / km)
18c shoes: 212 X-Talon 2012

3 PM

Note

Drove up to Cherokee, NC tonight, staying at a KOA campground - Hayden in the pool, me in the spa... so fine...

Middle - Green X - Splits

Saturday Apr 14, 2012 #

11 AM

Run - Trail warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: 340 ORoc 2010

combination of jogging around & stretching

Orienteering race (US Long Champs) 1:16:30 [4] 7.7 km (9:56 / km) +70m 9:30 / km
13c shoes: 340 ORoc 2010

difficulty parsing map with what I was seeing in the terrain. Felt like I was running ok, but too much spurious distance trying to find clean lines in some places. Disappointing day - 7th M50 I think, but 25 minutes back of Joe. Way down the list on GreenX. Under 10 minutes per, but should have been under 7 in this terrain. AP lists 12+ minutes in errors, more than anyone else in the top 25. sigh...

17 of 65

Long - Green X - Splits

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)

8 AM

Note
slept:2.0

Arrivee. 2 hour power nap around Roanoke. Maybe time for a nap

1 PM

Run - Road warm up/down 10:00 [3]
shoes: 212 X-Talon 2012

warmed up on the paved patio

Orienteering race (US Sprint #4) 19:25 [5] 3.0 km (6:28 / km) +105m 5:30 / km
spiked:15/18c shoes: 212 X-Talon 2012

3rd of 63 on GreenX, 2nd M50 behind Joe, about 20s ahead of Nadim.

Took a chance on route choice leg to 12 by trying to punch the green only to be faced with a very large unmapped earth bank in the rentrant. Backed out and when around L but had the earth bank been mapped I would have likely gone wide R instead. More comments with splits

2 PM

Orienteering (US Trail O) 38:00 [1] *** 1.8 km (21:07 / km)
18c shoes: 212 X-Talon 2012

first time lousy instruction. Kind of whinged it. No idea how I did.

Run - Road warm up/down 12:00 [1] 1.5 km (8:00 / km)
shoes: 212 X-Talon 2012

walk/jog to trail O starts

Sprint - Green - Splits

Thursday Apr 12, 2012 #

5 AM

Note
rhr:49 slept:7.0

time to pack the car & hit the road.... Last time I drove to Georgia was the '96 Navigator Cup - I believe it was my first a-meet as an M21, back before I was eligible for old-guy courses....

11 PM

Other (stretching) 30:00 [1]

cumulative daily stretching on drive

Wednesday Apr 11, 2012 #

5 AM

Note
rhr:47 slept:7.5

6 PM

Longsword 2:30:00 [1]

successfully tested into the advanced class with Anna tonight. A couple hours of vigorous sword fighting certainly brings a few new muscles into play. Going to be a bit sore in the AM.

Tuesday Apr 10, 2012 #

4 AM

Note
rhr:46 slept:7.0

5 AM

Run - Trail hills (Horsebarn Hill) 1:17:02 [3] 13.8 km (5:35 / km) +275m 5:05 / km
shoes: 285 RocLite B

Another Tuesday AM with Ken - 35F, clear, shorts & jacket. Pleasant stroll, didn't push the hills this week. Time is coming down slowly, might be able to add a 6th repeat into the mix next time.

4 PM

Longsword 15:00 [1]

Monday Apr 9, 2012 #

5 AM

Note
rhr:44 slept:7.0

8 PM

Note

Damn, another Monday got away from me - three of my five zeros this period have been Mondays. Will plan on hills in the AM, and some swords in the afternoon before scouts. Have a test coming up on Wednesday.

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