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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Apr 17, 2016:

activity # timemileskm+mload
  Orienteering4 2:33:39 11.02(13:57) 17.74(8:40) 33117 /61c27%124.3
  Run - Trail5 1:06:39 6.19(10:46) 9.96(6:41) 24541.9
  Run - Road1 28:55 3.0(9:38) 4.83(5:59) 458.4
  Total6 4:09:13 20.21(12:20) 32.52(7:40) 62017 /61c27%174.7
  [1-5]6 4:08:38
averages - sleep:5.8 rhr:45 weight:169.2lbs

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MoTuWeThFrSaSu

Sunday Apr 17, 2016 #

9 AM

Run - Trail warm up/down 9:27 intensity: (12 @0) + (1:21 @1) + (58 @2) + (2:31 @3) + (4:25 @4) 0.31 mi (30:29 / mi) +16m 26:16 / mi
ahr:122 max:146 shoes: 340 ORoc 2011

Orienteering race 58:10 intensity: (27 @2) + (4:28 @3) + (23:41 @4) + (29:34 @5) 3.95 mi (14:44 / mi) +114m 13:31 / mi
ahr:146 max:182 14c weight:169.4lbs shoes: 340 ORoc 2011

Synopsis - 3 best splits, 3 errors, the latter costing far more time than the former gained.

After being held at the start line for 45s when the starter insisted I wasn't supposed to go, I finally got to the triangle and started out with two controls worth of trashy woods and a bad attitude. But then found nice woods and a good flow posting top splits on 3 & 4. Good flow for most of 5, just L of line, counting trail crossings but then hit a trail that didn't match my count, pulling up short and pondering and then spotting a control behind me and low that could be considered a similar feature so I checked it out - it wasnt. Pondered some more and continued cautiously, finally getting there dropping 3 minutes. Flow gone, confidence shaken..

Middle batch fine, but the flow was gone. Left #11 on compass in low-viz, but hit trail unexpectedly, compass wonky? Down trail hesitantly and in. Then out to trail and left the trail early on the line for a smoothly spiked best split. But then more wierd compass stuff and felt I was trending too far downhill and way over corrected for it to my R. Crested hill, noted building below but no pit... ??? Took me s moment to realize the building I was looking at was much closer to 14 than 13.... damn, damn, damn... and shoe untied as well. Too stubborn to stop & retie, sidehilling on loose shoe to pit and then slowly into finish...

Saturday Apr 16, 2016 #

9 AM

Run - Trail warm up/down 1:46 intensity: (1:34 @4) + (12 @5) 0.15 mi (11:48 / mi) +9m 10:02 / mi
ahr:139 max:149 shoes: 340 ORoc 2011

Orienteering race 34:17 intensity: (38 @1) + (21 @2) + (45 @3) + (10:28 @4) + (22:05 @5) **** 2.11 mi (16:15 / mi) +82m 14:30 / mi
ahr:150 max:177 14c rhr:38 slept:7.0 weight:169.4lbs shoes: 340 ORoc 2011

Got R leaving 7, then parallel error ed my way to a 4+ minute boom on 8, hitting road SE of control. Damn...

Summary: 1 (major) error, 2 fastest splits, was in 1st at time of the boom...
2 PM

Run - Trail warm up/down 1:30 [3] 0.16 mi (9:24 / mi) +14m 7:23 / mi
shoes: 340 ORoc 2011

Orienteering race 41:47 intensity: (13 @2) + (57 @3) + (6:25 @4) + (34:12 @5) **** 2.61 mi (16:01 / mi) +100m 14:19 / mi
ahr:152 max:171 15c shoes: 340 ORoc 2011

Less than 4 minutes back of Stefan in M50. That's doable with a solid run in the long... long shot, but not unachievable....

Summary: 5 errors, only one over a minute, rest ~30s. 1 fastest split plus chute. Most 'errors' due to getting pushed off line by vegetation. Biggest error overshot control not reading detail in the circle on a short 83m leg.

Friday Apr 15, 2016 #

Note
rhr:41 slept:4.5 weight:169.4lbs (rest day)

Not planning on anything today, feeling a bit crappy...

Thursday Apr 14, 2016 #

6 PM

Orienteering 19:25 intensity: (6:03 @4) + (13:22 @5) 2.35 mi (8:16 / mi) +36m 7:53 / mi
ahr:156 max:176 spiked:17/18c rhr:46 slept:4.75 weight:169.4lbs shoes: 212 X-Talon 2012

UMass Amherst Sprint Training. Overran #1, wasn't sure what I was looking for, lots of flagging stakes in ground, I wanted the bit of orange tape duct taped to a tree. Lesson learned, rest ok...

Tuesday Apr 12, 2016 #

5 PM

Run - Trail (Shafran) 35:18 intensity: (15 @0) + (30 @1) + (27 @2) + (4:03 @3) + (8:53 @4) + (21:10 @5) 3.85 mi (9:10 / mi) +99m 8:29 / mi
ahr:150 max:186 weight:169lbs shoes: 285 Roclite C

Late afternoon, sun finally came out. Had a brief window to run, so just a jaunt down around Shafran. HR indicates I was working harder than intended, though it never felt super hard.

Monday Apr 11, 2016 #

4 PM

Run - Trail 18:38 intensity: (8 @0) + (9 @1) + (28 @2) + (4:48 @3) + (11:51 @4) + (1:14 @5) 1.72 mi (10:50 / mi) +107m 9:05 / mi
ahr:132 max:155 rhr:55 slept:7.0 weight:168.8lbs shoes: Mafate Speed 2015

Easy recovery run

Run - Road 28:55 intensity: (5:08 @2) + (22:59 @3) + (48 @4) 3.0 mi (9:38 / mi) +45m 9:13 / mi
ahr:120 max:131 shoes: Mafate Speed 2015

And back on the dirt road

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