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Training Log Archive: cmorse

In the 7 days ending Nov 12, 2022:

activity # timemileskm+mload
  Sport Photography2 4:10:0025.0
  Orienteering6 3:20:41 9.94 15.99 31049 /55c89%80.9
  Run - Dirt1 58:33 6.16(9:30) 9.91(5:54) 9119.6
  Walking2 40:46 2.04(19:58) 3.29(12:24) 271.7
  Run - Trail2 6:33 0.59(11:10) 0.94(6:56) 22.4
  Total11 9:16:33 18.73 30.14 43049 /55c89%129.6
  [1-5]11 8:51:06
averages - sleep:7.5 rhr:50 weight:76.7kg

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SuMoTuWeThFrSa

Saturday Nov 12, 2022 #

5 AM

Note
rhr:50 slept:8.5

8 AM

Run - Trail warm up/down 24 intensity: (2 @1) + (22 @2) 0.07 km (5:43 / km)
ahr:103 max:106 shoes: Bushido 2 2022

Wasn't really even worth starting the watch for this. Heart rate didn't come up until about 17 minutes into race.

Orienteering race (Vasquez Middle) 43:40 intensity: (20 @0) + (11 @1) + (7:50 @2) + (7:09 @3) + (13:55 @4) + (14:15 @5) *** 4.37 km (10:00 / km) +149m 8:32 / km
ahr:134 max:163 spiked:9/13c shoes: Bushido 2 2022

S out of start along edge of open, then into scrub to stream junction, then in. #4 I got ok, but initially saw nothing up rentrant and went a bit further to investigate, but came back and saw it on second pass - 40s. #5 along trail to end of bare rock then up. Probably 30s lost to hunting in between rocks to find flag in shadows.

#11 attempted to go straight into slot but got suckered into a dead end and backed out slightly, eventually used a tree to climb up a 5' cliff. -80s. Escaped to N through gap but misread visible rock and got suckered up into rentrant area N of circle, then dropped down to correct location. Another minute. So 3:40-4:00 minutes "lost". Rest mostly due to slower pace to ensure contact and negotiate rocky ups and downs. 12 minutes behind Sergei V, but good enough for bronze in M60+
10 AM

Sport Photography 2:30:00 [1]
shoes: Bushido 2 2022

4 PM

Orienteering (Red Rocks Model) 30:00 [1] **
spiked:4/4c shoes: Bushido 2 2022

Very casual, no flags, getting a sense of mapping. With Peter & Phil

Green - Middle - Splits

Friday Nov 11, 2022 #

Event: LAOC: Orienteering USA Nationals
 
6 AM

Note
rhr:51 slept:10.0

11 AM

Run - Trail warm up/down 6:09 intensity: (2:07 @2) + (2:28 @3) + (59 @4) + (35 @5) 0.87 km (7:02 / km) +2m 6:58 / km
ahr:122 max:149 shoes: Bushido 2 2022

Orienteering race (Pierce College Red) 24:10 intensity: (24 @1) + (9 @2) + (4:27 @3) + (1:12 @4) + (17:58 @5) *** 3.73 km (6:29 / km) +39m 6:09 / km
ahr:154 max:174 spiked:17/19c shoes: Bushido 2 2022

Pre-runner. Woke up about half the boxes, half already in air mode. #111 dead, so technically a MP at download. But I don't even show up as that in the results. Nada, zip, zilch... Like I wasn't even there...

Lost time on #1 before realizing it was an upper level plaza. Also less than ideal route choice on #15 then turned wrong way after moving between buildings.

{edit: parsed my splits from GPS track and manually added them. GPS track pretty whacked in Livelox}
1 PM

Sport Photography 1:40:00 [1]
shoes: Bushido 2 2022

3 PM

Orienteering (Vasquez Rocks) 37:56 [1] ***** 0.98 km (38:38 / km)
ahr:77 max:99 spiked:6/6c shoes: Bushido 2 2022

Vasquez model.

Red - Sprint - Splits

Thursday Nov 10, 2022 #

3 AM

Note
rhr:51 slept:5.5 weight:77.8kg

Travel day...
5 PM

Note

- Uneventful flight w/ Peter & Charlie. Arrived LAX 10am
- Bird watching at Malibu Lagoon. Dipped toes in Pacific first time since '72
- Drove up Malibu Canyon, attempted stop at Hindu Temple but it was locked up tight
- Lunch at Sharkeys Wood-fired Mexican Grill, most fine.
- More birding at Wildwood Regional Park
- Attempted a jaunt at Conejo BG. Open dusk to dawn, but all gates chained shut. :-(

Wednesday Nov 9, 2022 #

5 AM

Note
rhr:49 slept:7.0 weight:77.2kg

4 PM

Walking 15:38 intensity: (6:41 @0) + (8:57 @1) 1.53 km (10:12 / km) +16m 9:42 / km
ahr:82 max:95

Quick pre-dim saunter... solo...

Tuesday Nov 8, 2022 #

5 AM

Note
rhr:52 slept:6.5 weight:76.9kg

8 PM

Note

Working on magazine and other OUSA stuff all day to get a little ahead before I head west. Missed AM eclipse hills workout at 4am as well as the usual Henry Park hills in the evening. Oh well. Anna paid a surprise visit though - took the day off and came home to vote. So that was nice. I should run in the AM, we shall see...

Updated my Cal-O-Fest registrations. Sprints moved to M35+, rest to M60+ since I'm older now... Still registered for WRC, but not sure I'll compete this time around. May just do the all night photo-journalist thing, especially if they have the bisecting road on the map again with GPS tracking to know where the teams are.

Monday Nov 7, 2022 #

5 AM

Note
rhr:51 slept:6.7 weight:76.8kg

9 AM

Run - Dirt (Amigos) 58:33 intensity: (17 @0) + (17 @1) + (3:24 @2) + (46:04 @3) + (8:31 @4) 9.91 km (5:54 / km) +91m 5:39 / km
ahr:123 max:138 weight:75.8kg shoes: Rincon 2 2020

6 easy with Kathy.
3 PM

Walking 25:08 intensity: (17:34 @0) + (7:34 @1) 1.75 km (14:20 / km) +11m 13:54 / km
ahr:77 max:93 shoes: RocliteG 290v2 2020

Walk with Jackson before the early dim sets in...

Sunday Nov 6, 2022 #

Event: WCOC Gay City State Park
 
6 AM

Note
rhr:48 slept:8.5 weight:76.8kg

10 AM

Orienteering race (Gay City Orange) 31:57 intensity: (14 @0) + (12 @1) + (1:32 @2) + (8:14 @3) + (10:21 @4) + (11:24 @5) *** 4.27 km (7:29 / km) +73m 6:54 / km
ahr:137 max:160 spiked:8/8c shoes: ORoc 290 Ultra 2021

Didn't feel like a longer course with Nationals coming up, so opted for orange to get a half hour-ish with potential for running it harder than usual. Plus I had vetted some early versions of advanced courses on a map I made 25 years ago so nothing new to see there.

Clean all around except #4 which AP gives me a 57 second error on. I spiked the feature cleanly but there was no flag there. Someone had moved it to a nearby trail bend so I had to go retrieve it and hang it in the right place. Then I proceeded on towards #5 ,but about 20 seconds later realized I hadn't punched, so a quick backtrack to make the visit legal. But I ran the majority of this in zone 4 of 5, so it met my criteria of running a course at a harder effort than I might otherwise have done.
2 PM

Orienteering (Control pickup) 23:14 intensity: (10 @0) + (8 @1) + (5:36 @2) + (12:21 @3) + (3:34 @4) + (1:25 @5) *** 2.24 km (10:21 / km) +38m 9:33 / km
ahr:122 max:160 spiked:4/4c shoes: ORoc 290 Ultra 2021

Fetching some northwest controls

Orienteering 9:44 intensity: (11 @0) + (7:49 @1) + (1:44 @2) ** 0.4 km (24:35 / km) +13m 21:14 / km
ahr:91 max:106 spiked:1/1c weight:75.7kg shoes: ORoc 290 Ultra 2021

And one more from Birch Mountain Rd. Counting for control count, but not as an 'event'. With Ellen.

39 / 81 / 1008
C • 1008 2

ORANGE - Splits

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