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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Jan 15, 2023:

activity # timemileskm+mload
  Sport Photography3 9:00:007 /7c100%54.0
  Orienteering4 4:01:07 14.59(16:31) 23.49(10:16) 61045 /51c88%80.8
  Walking2 1:47:41 6.35(16:57) 10.23(10:32) 5310.8
  Run - Dirt2 51:18 5.41(9:29) 8.71(5:53) 5515.9
  Core9 26:302.7
  Run - Trail2 11:57 0.76(15:38) 1.23(9:43) 163.3
  Run - Mixed1 10:001.0
  Total19 16:28:33 27.13 43.65 73452 /58c89%168.4
  [1-5]19 16:19:41
averages - sleep:8 rhr:51 weight:77.9kg

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MoTuWeThFrSaSu

Sunday Jan 15, 2023 #

5 AM

Note
rhr:51 slept:8.0

Ate way too much last night. Hoping that's not detrimental this morning.
7 AM

Run - Trail warm up/down 8:29 intensity: (6 @1) + (3:06 @2) + (4:09 @3) + (1:08 @4) 0.86 km (9:50 / km) +16m 9:01 / km
ahr:118 max:137 shoes: ORoc 290 Ultra 2021

Orienteering race 1:11:06 intensity: (1:43 @0) + (11:29 @1) + (22:34 @2) + (16:50 @3) + (15:43 @4) + (2:47 @5) *** 7.05 km (10:05 / km) +197m 8:51 / km
ahr:116 max:158 spiked:9/11c shoes: ORoc 290 Ultra 2021

Not a super clean run, but good enough to hold onto the #1 spot in M60+. Long leg due east into the sun was a bitch, couldn't see much in front of me - should have worn a ball cap. But maintaining my bearing was easy - just run slightly left of the big orange ball in my face - spiked it!
9 AM

Sport Photography 3:00:00 [1]
spiked:7/7c shoes: ORoc 290 Ultra 2021

Adding 7 new controls I visited with the all controls map for photo purposes.

GREENX - Splits

Saturday Jan 14, 2023 #

Event: Anza-Borrego Desert Orienteering Festival
 
6 AM

Note
rhr:49 slept:9.0

7 AM

Orienteering race 58:54 intensity: (2:17 @0) + (16:00 @1) + (22:40 @2) + (4:39 @3) + (10:39 @4) + (2:39 @5) *** 6.2 km (9:30 / km) +133m 8:35 / km
ahr:110 max:164 spiked:11/12c shoes: ORoc 290 Ultra 2021

Better day. Top in M60+. 1300+ photos taken.

Dinner w/ Phil, Steve & Betsy, & Gord.

Run - Mixed warm up/down 10:00 [1]
shoes: ORoc 290 Ultra 2021

9 AM

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


GREENX - Splits

Friday Jan 13, 2023 #

Event: Georgia Navigator Cup & 2023 OUSA Junior Nationals
 
5 AM

Note
rhr:47 slept:7.25

10 AM

Run - Dirt warm up/down 3:41 intensity: (21 @2) + (37 @3) + (1:44 @4) + (59 @5) 0.55 km (6:43 / km)
ahr:135 max:153 shoes: ORoc 290 Ultra 2021

Orienteering 48:46 intensity: (2:56 @2) + (19:27 @3) + (23:13 @4) + (3:10 @5) *** 5.04 km (9:40 / km) +101m 8:47 / km
ahr:131 max:165 spiked:14/16c shoes: ORoc 290 Ultra 2021

Crashed hard @ #9, must have caused brain damage because I blew #10 - hugely... oh well, the other 15 were good...
12 PM

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

Dashing about the woods chasing orienteer types. Some light running interspersed with standing about waiting for victims..

GREEN - Splits

Thursday Jan 12, 2023 #

4 AM

Note
rhr:52 slept:7.75

Snowing.
6 AM

Core (TruckCore PA) 3:00 [1]

7 AM

Core (TruckCore WV) 3:00 [1]

8 AM

Core (TruckCore VA) 3:00 [1]

9 AM

Core (TruckCore VA) 3:00 [1]

10 AM

Core (TruckCore VA) 2:30 [1]

Interrupted by dude asking questions about the truck. Happy to oblige, but didn't bother to finish the set.
12 PM

Note

https://www.instagram.com/p/CnUzDX6P_cI/?igshid=OG...
2 PM

Core (TruckCore VA) 3:00 [1]

4 PM

Core (TruckCore TN) 3:00 [1]

Skipped 3pm sesh due to pouring rain. Drivin on...
5 PM

Core (TruckCore TN) 3:00 [1]

Wednesday Jan 11, 2023 #

6 AM

Note
rhr:52 slept:7.9 weight:78.3kg

9 AM

Core (TruckCore CT) 3:00 [1]

Departure - 3min incline plank/pushup using truck step bumper. Goal to stop & do these 1x per hour while on the road.

Starting mileage 27765
12 PM

Run - Trail warm up/down 3:28 intensity: (17 @0) + (42 @1) + (1:04 @2) + (1:16 @3) + (9 @4) 0.37 km (9:25 / km)
ahr:109 max:131 shoes: ORoc 290 Ultra 2021

Jog out to start. Chilly & overcast

Orienteering (Blue Mountain Brown 1) 1:02:21 intensity: (4:20 @0) + (1:56 @1) + (18:49 @2) + (28:24 @3) + (7:32 @4) + (1:20 @5) *** 5.19 km (12:00 / km) +179m 10:14 / km
ahr:116 max:150 spiked:11/12c shoes: ORoc 290 Ultra 2021

Getting off the highway for a stretch. No intention of running any of this hard with GA on the horizon. Chilly out so wore warmer gear than I might have if running a competitive pace. No navigation issues except missed #8 slightly right so dog legged in. Slippery and rocky underfoot so much of this was brisk walk with a few jogging bits. Don't need any falls.

WS#3 Blue Mountain Brown 1 - Splits

Tuesday Jan 10, 2023 #

6 AM

Note
rhr:54 slept:8.0 weight:78.3kg

3 PM

Walking 1:04:08 [1] 6.13 km (10:28 / km) +28m 10:14 / km
ahr:86 max:103 shoes: RocliteG 290v2 2020

Much like yesterday, but a bit further. With Jackson

Monday Jan 9, 2023 #

6 AM

Note
rhr:53 slept:8.0 weight:77.9kg

C • open classes... 6
9 AM

Run - Dirt (Amigos) 47:37 intensity: (15 @0) + (30 @1) + (5:07 @2) + (41:36 @3) + (9 @4) 8.16 km (5:50 / km) +55m 5:39 / km
ahr:120 max:134 weight:77.1kg shoes: Rincon 3

Easy 5 on snow covered trails.
3 PM

Walking 43:33 [1] 4.1 km (10:38 / km) +25m 10:19 / km
ahr:88 max:101 shoes: RocliteG 290v2 2020

Afternoon walk w/ Jackson - 30s with rapidly disappearing sunshine, but pleasant enough for January.

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