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Training Log Archive: cmorse

In the 7 days ending Apr 3, 2016:

activity # timemileskm+mload
  Orienteering4 2:59:00 12.39(14:27) 19.94(8:59) 67358 /67c86%113.6
  Run - Trail1 15:45 1.48(10:37) 2.39(6:36)8.4
  Run - Road1 9:27 0.96(9:49) 1.55(6:06) 405.7
  Total4 3:24:12 14.84(13:46) 23.88(8:33) 71358 /67c86%127.7
  [1-5]4 3:23:47
averages - sleep:6.1 rhr:51 weight:169lbs

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MoTuWeThFrSaSu

Sunday Apr 3, 2016 #

9 AM

Orienteering 1:06:13 intensity: (51 @1) + (3:46 @2) + (1:51 @3) + (10:32 @4) + (49:13 @5) 4.44 mi (14:55 / mi) +377m 11:48 / mi
ahr:152 max:182 spiked:15/18c shoes: 340 ORoc 2011

#3 - missed seeing the knolls in the honeysuckle thicket, pulled up short and hunted. -3:41

#8 - got pushed L by debris, overshot ridge -1:18

#14 - thicker than depicted, hesitation -32s

#16-18 - shoe falling off, not 100% focused, lots of bodies in woods... -31s

Fastest splits on 4 controls - #5, 7, 12 & 15

Routegadget

Saturday Apr 2, 2016 #

10 AM

Run - Road warm up/down 6:23 intensity: (1 @0) + (19 @1) + (14 @2) + (1:31 @3) + (2:32 @4) + (1:46 @5) 0.6 mi (10:38 / mi) +38m 8:53 / mi
ahr:135 max:165 shoes: 340 ORoc 2011

Orienteering race 58:31 intensity: (1:35 @1) + (1:10 @2) + (3:54 @3) + (19:22 @4) + (32:30 @5) 4.01 mi (14:36 / mi) +271m 12:04 / mi
ahr:144 max:168 spiked:18/19c rhr:43 slept:9.5 shoes: 340 ORoc 2011

Good race, nice venue. No mistakes of note, except getting mired in some vegetation, when a longer circuitous avoidance strategy was probably called for. Executed fine, just cost me precious time picking a line with minimal blood loss. About 4 min back of 1st in 3rd spot, 30s back of 2nd, and over 10 minute cushion back to 4th place. Early (ie cold) start in the AM, then hopping right in the car when Hayden finishes to head east.

3 fastest splits - #3, 6 & 13

#7 - hesitation looking for cleanest route into control [-12s]

#14 - up onto ridge, basically repeateing same route taken on first control, fast running, then then elected to shoot for what looked like a gap in the green, very bad idea, total crap in there. Should have stayed out of the green [-3m30s]

#15 - just slow finding a clean runnable route. Navigation was fine, but had to dodge a lot of brambles. [-31s]

Routegadget

Run - Road 3:04 intensity: (46 @3) + (1:20 @4) + (58 @5) 0.36 mi (8:28 / mi) +2m 8:20 / mi
ahr:140 max:168

Friday Apr 1, 2016 #

10 AM

Orienteering warm up/down (Rentshler Permanent) 35:00 [1] *** 2.0 km (17:30 / km)
spiked:8/8c shoes: Mafate Speed 2015

Walked a local permanent course with Hayden to stretch the legs after 16 hours in car....
2 PM

Run - Trail 15:45 intensity: (24 @0) + (24 @1) + (1:09 @2) + (2:16 @3) + (10:00 @4) + (1:32 @5) 1.48 mi (10:37 / mi)
ahr:133 max:160

Orienteering race (Flying Pig Sprint) 19:16 intensity: (5:00 @3) + (10:00 @4) + (4:16 @5) 4.34 km (4:26 / km) +25m 4:19 / km
ahr:100 max:111 spiked:17/22c slept:0.75 shoes: 212 X-Talon 2012

Didn't start watch until control 5. Have to develop a new start process that includes starting watch in call up line... Fun course, some bobbles, 3rd M50 I think.

First group of controls in an area of tricky diffuse vegetation with vague edge definition. Maintained control and hit everything cleanly, moving into first overall on green by the time I hit open ground after 5. Picked up the pace for a few, the headed into the 2nd group of controls but got a little cocky and chose direct routes rather than safer, but only nominally longer routes involving trails. And paid the price by missing a few in this section, not huge booms, but in sprint even a few seconds hurts. Then another series of longer open legs for the final campus cluster. Had to slow down frequently to read whether planted areas were mapped uncrossable or not, some were, some weren't. So some speed sacrificed for navigational accuracy to make sure a DSQ didn't snag me. But they weren't monitoring so that was wasted effort. Also kind of sucked that the finish was directly behind a planted area that WAS out of bounds but more than half the folks finishing from that direction stormed right through it while others such as myself slowed to read that detail and then ran around the garden, costing a few seconds on the finish sprint. Moving the finish 10M or so would have eliminated the temptation to run through the bed and allowed everyone a legal, full out finish sprint. Oh well...

8 fastest splits - woot!!

#8 [-1m12s] misread trails, cut in right after 1st instead of 2nd trail, hunted in wrong spot, then backed out and came at it from trail.

#9 [-12s] - exited the woods slightly R of straight line, crested ridge too far R and had to correct

#13 [-1m9s] pulled R by whiter woods, hit open field, hesitated, then went N to flag

#14 [-32s] vegetation rather vague, lots of linear depressions, still rattled from bobble on #13

#21 [-7s] didn't look closely enough at the map, couldn't see enclosure at first as it was in shade of building in otherwise bright open area. Stopped completely to look at map

Thursday Mar 31, 2016 #

4 PM

Note
rhr:48 slept:6.75 weight:167.6lbs

Well... 4 zeros... Haven't posted more than a pair since before Thanksgiving. But 4 months of off season have been good. Weight is down under 170#, and I've run plenty of quality miles over the past 4 months. Hitting the road for Cincinnati with Hayden within the hour. I feel ready, but time will tell...

Wednesday Mar 30, 2016 #

Note
rhr:53 slept:6.75 weight:168.6lbs

Tuesday Mar 29, 2016 #

Note
rhr:55 slept:6.1 weight:169.6lbs

Monday Mar 28, 2016 #

Note
rhr:54 slept:6.75 weight:170.2lbs

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