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Training Log Archive: cmorse

In the 7 days ending Nov 14, 2022:

	activity	#	time	miles		km		+m				load
	Sport Photography	3	7:10:00									43.0
	Orienteering	5	3:27:14	11.32		18.22		363	44 /	53c	83%	97.3
	Walking	2	32:05	1.89	(16:58)	3.04	(10:32)	32				2.5
	Run - Trail	3	10:56	0.98	(11:09)	1.58	(6:55)	2				4.3
	Total	10	11:20:15	14.19		22.84		397	44 /	53c	83%	147.2
	[1-5]	10	11:13:11
averages - sleep:6.3 rhr:51 weight:77.4kg

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Monday Nov 14, 2022 #

6 AM

Note
rhr:54 slept:0.0 (rest day)

Arrived Charlotte at 6am. Didn't manage any sleep. Gonna be a long day...

OUSA - Sprint Nationals Photos - Gallery A [60 images] - FB
OUSA - Sprint Nationals Photos - Gallery B [60 images] - FB

1 PM

Walking 16:27 [1] 1.51 km (10:53 / km) +16m 10:20 / km
ahr:85 max:98 weight:77.7kg shoes: RocliteG 290v2 2020

Walk with Jackson before the sun dips too low.

Sunday Nov 13, 2022 #

4 AM

Note
rhr:52 slept:6.75

6 AM

Run - Trail warm up/down 4:23 0.63 km (6:54 / km)
ahr:127 max:140 shoes: ORoc 290 Ultra 2021

Orienteering race (Red Rocks Long) 1:11:28 *** 9.13 km (7:49 / km) +176m 7:08 / km
ahr:141 max:169 spiked:8/11c shoes: ORoc 290 Ultra 2021

7am pre-run, sun not yet over ridge. Chilly, ran with LS cotton under o top, probably could have gone without. Runners course, many features and even some flags could be seen from 500m out. 40s loss on #2 to retie shoe. Probably 30-40s on #4 was focused on rentrant, scanned up and down with no flag, studied map then glanced at description - earth bank... flag was literally 2m behind me tucked behind an Artemesia. Dang...

Spiked #6 to find SI on stand, but no flag. Spotted flag about 15m away up rentrant, must have blown off during night. About a minute to retrieve and rehang. #8 I got suckered R off my line by a different Joshua tree, dropped into wash and saw some (unmapped) boulders, but no cluster. Then noted a flag on north side on an earth bank. Quickly spotted Bank on map and hustled 120m E down to my flag. Another minute lost.

My biggest error was on go control. Legs didn't want to go over ridge, so swung S of spur near #1 but misread contours, pulled up short, then investigated a different go control further down slope before reclimbing back up and a bit further to mine. Like 90-100s there.

So almost 5 minutes in time losses. Otherwise a decent run with good energy, but those little bobbles add up. Still managed 3rd M60+ again though.

40 / 86 / 1061

8 AM

Sport Photography 3:00:00 [1]
shoes: ORoc 290 Ultra 2021

And another round of chasing. Long courses are hard to photograph and my legs were tired so no attempts to visit northern reaches. Mostly walking with plenty of standing around waiting - punctuated by intervals of chasing to intercept folks.

Green X - Long - Splits

Saturday Nov 12, 2022 #

5 AM

Note
rhr:50 slept:8.5

8 AM

Run - Trail warm up/down 24 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 *** 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 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 *** 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

OUSA - Intercollegiate Eligibility waiver for 2023 - Web, Clubnet

4 PM

Walking 15:38 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

OUSA - Additional JWOC Long Photos - FB, IG
OUSA - California Orienteering Festival Registration Re-opens - FB (share)

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.

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