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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Sep 18, 2016:

activity # timemileskm+mload
  Orienteering2 2:12:45 8.92(14:53) 14.35(9:15) 51612 /26c46%91.0
  Run - Trail2 1:20:22 7.86(10:13) 12.65(6:21) 13826.3
  Run - Road2 39:35 4.51(8:47) 7.26(5:27) 10512.9
  Total5 4:12:42 21.29(11:52) 34.26(7:23) 75812 /26c46%130.2
  [1-5]5 4:09:53
averages - rhr:37 weight:176.3lbs

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MoTuWeThFrSaSu

Sunday Sep 18, 2016 #

10 AM

Orienteering race (GreenX Day 2) 59:08 intensity: (14 @0) + (3 @1) + (4 @2) + (4:37 @3) + (16:15 @4) + (37:55 @5) 4.12 mi (14:21 / mi) +262m 11:59 / mi
ahr:150 max:171 spiked:12/13c rhr:39 weight:173lbs shoes: 340 ORoc 2011

Leg comments in the splits... One fastest split, one 2nd fastest. Certainly improvement over yesterday.... Though I hammered the finish chute and still doesn't seem that fast. Wonder if the boxes were out of sync?

13th of 53 on GreenX. 6th place M50+ among US eligible for the weekend. And podium was in reach without the navigation fiascos, particularly yesterdays. Here's hoping for focus next weekend...

http://www.vmeyer.net/gadget/cgi-bin/reitti.cgi?ac...

Saturday Sep 17, 2016 #

10 AM

Orienteering race 1:13:37 intensity: (1:08 @0) + (2:28 @1) + (5:42 @2) + (13:36 @3) + (28:06 @4) + (22:37 @5) 4.8 mi (15:20 / mi) +254m 13:10 / mi
ahr:138 max:175 13c rhr:38 weight:176lbs shoes: 340 ORoc 2011

1- slow, hesitant and quite left of line
2 - ok
3 - departed control too far left, down wrong rentrant before correction
4 - again with the left upon leaving control - sloppy map alignment? Wonky compass? And again after crossing trail..
5 - no surprise upon review left again... then trails and clean to finish..
6 - left again, though this time it was mostly my intention to avoid rock/cliffs near control, but perhaps not quite that wide to left
7 - this one about as planned, around hill, but a bit of confusion on trail
8 - my big error - plan was to cross marsh at distinct dot knoll, misread and crossed early - yup, to the left... floundered far too long checking various small rentrant and apparently in the circle twice before relocating on trail.
9 - shaken from 8 - cautious and amazingly enough, straight
10 - considered trail wide, but went straight, crappy slow footing in first half, trail would have been better. Execution of route was fine.
11 - after slow going on 10, I elected to avoid marsh, barberry and stony ground and go wide right. Executed fine, but probably not fastest option.
12 - plan was to skirt upper margin of barberry and drop, executed fine.
13 - saw green hatch on hill, quickly decided trail around. Pulled up and stopped when arena area taped off - out of bounds? Brain too fried to realize the tape was to keep non- runners out of terrain, not runners out of arena... oops.. ran to final control up through finish, though I intentionally did not go through the tent/chute until after the go control.

Felt good the whole run, but a lot of errors early, almost exclusively due to leaving control to left.... Have to figure out why before next weekend. This weekend is obviously shot

http://www.vmeyer.net/gadget/cgi-bin/reitti.cgi?ac...

Friday Sep 16, 2016 #

5 AM

Note
rhr:49 weight:178.8lbs (rest day)

Nothing this AM, may do an easy moonlight run on rail trail this evening...
8 PM

Run - Trail 1:00:30 intensity: (1:04 @0) + (2:40 @1) + (49:14 @2) + (7:17 @3) + (4 @4) + (11 @5) 5.53 mi (10:56 / mi) +75m 10:30 / mi
ahr:108 max:157 rhr:33 shoes: 285 Roclite C

Thursday Sep 15, 2016 #

4 AM

Run - Road 24:11 intensity: (2 @0) + (22 @1) + (45 @2) + (21:58 @3) + (1:04 @4) 2.82 mi (8:35 / mi) +55m 8:05 / mi
ahr:124 max:136 rhr:33 weight:178lbs shoes: Conquest 2014

Monday Sep 12, 2016 #

5 PM

Run - Road warm up/down 5:16 intensity: (9 @0) + (7 @1) + (31 @2) + (4:08 @3) + (21 @4) 0.59 mi (8:55 / mi) +31m 7:41 / mi
ahr:121 max:137 shoes: 340 ORoc 2010

Yeah, roads in spikes - on lawns or side of road where not limited by poison ivy or deep weeds.

Run - Trail tempo 19:52 intensity: (12 @0) + (4 @1) + (26 @2) + (6:41 @3) + (30 @4) + (11:59 @5) 2.33 mi (8:32 / mi) +63m 7:52 / mi
ahr:142 max:170 rhr:30 weight:175.8lbs shoes: 340 ORoc 2010

Shafran loop, CW. Pushed it hard... I'm definitely a slow twitch person. My heart rate tends to drop slightly when climbing - breathing just as hard, but lower cadence. Once trail levels or trends downhill, my heart rate seems to pick up a bit. Heart rate definitely drops on steeper descents, but likely because common sense limits me from running as fast as I might be able to on technical downhills if for nothing other than self preservation. Cuz crashing sucks..

Not sure what's up with the sudden jump in HR about 1.5km in.. Pretty certain it was high right from the start, though I did pause after the warmup until rate dropped back down to level 1 before starting the trail segment, but ran it hard from the start...

Run - Road warm up/down 10:08 intensity: (1 @2) + (7:03 @3) + (3:04 @4) 1.1 mi (9:13 / mi) +19m 8:45 / mi
ahr:127 max:138 shoes: 340 ORoc 2010

GPS track missing first quarter mile, forgot to restart watch

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