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Training Log Archive: cmorse

In the 7 days ending Aug 6, 2021:

activity # timemileskm+mload
  Sport Photography5 7:50:0072.0
  Orienteering6 5:20:47 19.45(16:30) 31.3(10:15) 66755 /77c71%125.2
  Walking4 1:56:47 5.62(20:46) 9.05(12:54) 2612.2
  Hiking2 1:13:53 3.73(19:49) 6.0(12:19) 1208c13.1
  Core4 8:150.5
  Run - Road1 1:33 0.11(14:30) 0.17(9:01)0.5
  Total17 16:31:15 28.9 46.52 81255 /85c64%223.5
  [1-5]17 15:52:08
averages - sleep:7.3 rhr:51

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SaSuMoTuWeThFr

Friday Aug 6, 2021 #

Event: 2021 Orienteering USA Nationals
 
5 AM

Note
rhr:52 slept:6.0

Overcast, 60. Forecast high of 102. Hope to be long gone from here by then. 42f up in Truckee this morning.

8 AM

Run - Road warm up/down 1:33 intensity: (4 @0) + (7 @1) + (15 @2) + (53 @3) + (14 @4) 0.17 km (9:01 / km)
ahr:126 max:139 shoes: Roclite 275 2020

Core warm up/down 2:05 [1]
ahr:99 max:102 shoes: Roclite 275 2020

Orienteering race (Sierra College) 15:31 intensity: (2 @1) + (22 @2) + (32 @3) + (7:21 @4) + (7:14 @5) *** 2.68 km (5:47 / km) +5m 5:44 / km
ahr:152 max:170 12c shoes: Roclite 275 2020

6th M55

No major errors, a few hesitations, but no speed to be competitive with the likes of Balter and Velichko. Spent some time pre-race taking photos, so rushed the pre race prep and did no warmup of note.

Routegadget

Sport Photography 20:00 [0]
shoes: Roclite 275 2020

Pre- race photos. Walking, some jogging
9 AM

Sport Photography (Sprint. Photos) 1:15:00 [2]
shoes: Roclite 275 2020

Chasing folks with camera.
1 PM

Orienteering (Sagehen Model) 23:34 intensity: (5 @0) + (6:10 @1) + (7:39 @2) + (5:46 @3) + (2:55 @4) + (59 @5) *** 1.91 km (12:22 / km) +75m 10:20 / km
ahr:122 max:184 spiked:8/8c shoes: Roclite 275 2020

Jogged around the model, pretty scruffy, hopefully event map is more well defined.

Sprint 5 - Splits

Thursday Aug 5, 2021 #

5 AM

Note
rhr:44 slept:8.0

Goodnight sleep aside from noisy group that came in at 1:30am. Down to Berkeley for a visit to the Botanic Garden this morning. Originally planned to do some sprint training on campus, but forgot what a hilly place this is and decided to save my legs for tomorrow.

7 AM

Walking (Berkeley BG) 27:43 intensity: (21 @0) + (18:53 @1) + (8:29 @2) 1.92 km (14:25 / km) +25m 13:33 / km
ahr:102 max:118 shoes: Roclite 275 2020

Just loops in parking lot to loosen up.

Wednesday Aug 4, 2021 #

5 AM

Note
rhr:55 slept:8.0 (rest day)

Still smoky, did manage to see a few stars when I awoke at 2am for my evening excursion.

8 AM

Core 2:03 intensity: (1:28 @0) + (35 @1)
ahr:68 max:86 shoes: Teva Hurricane XLT2

5 PM

Walking (Benecia SRA) 1:04:39 intensity: (14:25 @0) + (50:00 @1) + (14 @2) 5.42 km (11:56 / km) +1m 11:55 / km
ahr:85 max:109 shoes: RocliteG 290v2 2020

Camping for the night at the enroute site at Benicia so elected to take a stroll out to the end by the bay. Warm in the sun, but otherwise pleasant. And no smoke..

Tuesday Aug 3, 2021 #

5 AM

Note
rhr:44 slept:7.5

Totally empty campground in LaPine last night. Just the sound of the river. Also down to 48F at daybreak so nice sleeping weather.

C • Watch out 7
7 AM

Orienteering race (Shevlin Park Sprint) 23:18 intensity: (1:54 @2) + (3:48 @3) + (9:32 @4) + (8:04 @5) ** 3.5 km (6:39 / km) +64m 6:06 / km
ahr:149 max:182 spiked:15/16c shoes: Roclite 275 2020

Nice morning for the bonus DIY sprintset by Abra McNair. I used O-Range for punching. Fast terrain and 60F, sunny conditions made for a fun run. Only "mistake" I made was opting to take a shortcut through some green, then backing out and going around anyway. Also slow to 8 when an unleashed dog chased me up the hill above the cliffs and I tried to convince him/her to go back to their owner - a trail runner who wasn't quite so adept at powering up hills off the trail. All good though, chatted with them back at the parking lot. Dog apparently new to trails.

Map/photos over on OUSA Facebook page - https://www.facebook.com/383426188388747/posts/443...
12 PM

Core 2:07 intensity: (58 @0) + (1:09 @1)
ahr:80 max:95 shoes: Teva Hurricane XLT2

Walking 4:03 [1] 0.25 km (16:04 / km)
ahr:94 max:103 shoes: Teva Hurricane XLT2

Short stretch break at Rogue-Umqua Gorge. Short interpretive trail.
2 PM

Core 2:00 intensity: (50 @0) + (1:10 @1)
ahr:78 max:98 shoes: Teva Hurricane XLT2

7 PM

Note

Truck kind of perched on an exposed bit of road, catching quite a bit of wind. Wind may die down after dark, or it may not. I've pondered some stealth camping options - ie without popping the top up. May give it a try this evening just to know if it works or not.

Monday Aug 2, 2021 #

5 AM

Note
slept:8.0

58F, clearing - either thin clouds or smoke muddying the view. Headed up towards Sisters, OR for today's score-o event.
8 AM

Orienteering (Peterson Ridge Score) 1:39:22 intensity: (2 @0) + (20:52 @1) + (26:43 @2) + (32:22 @3) + (13:40 @4) + (5:43 @5) 9.27 km (10:43 / km) +210m 9:37 / km
ahr:122 max:167 spiked:14/15c shoes: Roclite 275 2020

Warm day, tired legs. Plan was to go out for about an hour (2 hour limit). Elected to stretch and pick up a few more further out, but then got dizzy and lightheaded. So opted for a slow direct route back major trails since no intention sheets were required. Not taking chances. Picked a few more up on the way in. Lots of Manzanita underfoot here, very tough going.

Rehydrated lots when I got back, but elected to just take photos near finish and download areas today. Most folks appeared to be dragging when they came in.

10 AM

Sport Photography 2:00:00 [1]
shoes: Roclite 275 2020

Mostly walking, legs spent, dehydrated.

Sunday Aug 1, 2021 #

5 AM

Note
rhr:55 slept:7.5

Clear to start, 62F. Partly Cloudy & 90 forecast. Middle Dutchman Flat on Mt Batchelor today. Unmanned remote start & finish 3KM! from event center. Going to have to run w/ Rogaine pack today as I'm not going back down to truck to get camera gear.. oof..

8 AM

Hiking 35:41 intensity: (54 @0) + (16:33 @1) + (14:29 @2) + (3:40 @3) + (5 @4) * 3.0 km (11:54 / km) +99m 10:12 / km
ahr:106 max:138 8c shoes: Roclite 275 2020

3km uphill walk to unmanned remote start. Adjusted time / distance because I didn't start the watch right away. Had an orienteering map to start with 8 control flags. Actually a nice way to study the mapping - a Helgerson/Dominie creation from 2004. Nicely mapped.

Orienteering (Middle Dutchman Green) 1:20:14 intensity: (2:14 @1) + (9:52 @2) + (28:08 @3) + (28:03 @4) + (11:57 @5) *** 6.89 km (11:39 / km) +255m 9:50 / km
ahr:137 max:173 spiked:13/14c shoes: Roclite 275 2020

Decent run on a physically demanding course. First two tentive and slow but spiked, then on #3 I totally over ran the control and got too high and came back to find the "boulder" was probably 40cm high. Not what I was looking for. Putting feature size on control description would have been good. Where it wasn't steep this was actually potentially very fast woods but I wisely kept the pace down to ensure I stayed in contact at all times. Rest of course went OK though altitude? warmth and hills were leaving me dragging after an hour or so. Not sure where I placed, but satisfied with my execution. 6th place on green today.

Followed by a couple hours of photography again.

Results
10 AM

Sport Photography 2:15:00 intensity: (1:00:00 @1) + (1:15:00 @2)
shoes: Roclite 275 2020

12 PM

Hiking warm up/down 38:12 intensity: (6:23 @1) + (27:47 @2) + (4:02 @3) 3.0 km (12:44 / km) +21m 12:19 / km
ahr:113 max:132 shoes: Roclite 275 2020

And down the hill from remote finish after doing my photography chores. Again time/distance adjusted. Had a nice extended chat with Sheri Brady who will be one of the team officials to JWOC in September

Saturday Jul 31, 2021 #

4 AM

Note
rhr:54 slept:6.0

Awake early again. Low of 76 overnight and overcast at daybreak.. No reason to faff about at campground, so closed up camper and headed a few miles up to vacant mall parking lot with 5 bars internet for breakfast and to catch up log entries. Nothing fancy - PB on snowflake rolls and iced tea. A few browsing deer on my way up out of Tumalo. About 30 minutes to meet site this AM so not in a hurry.

8 AM

Orienteering race (Arnold Ice Cave Green) 1:18:48 intensity: (7:21 @1) + (23:27 @2) + (38:43 @3) + (9:16 @4) + (1 @5) **** 7.05 km (11:11 / km) +57m 10:45 / km
ahr:125 max:155 spiked:5/12c shoes: SpeedCross4 2020

Well, that was interesting. High desert scrub on Volcanic soils. Mostly waist high sagebrush, with subtle contour detail. Vegetation mapping quite fuzzy. Zip zagging between the sage was either soft beach-like sand, or sharp pumice. Most Knolls and hills were composed of the latter.

Very careful and slow going to #1 other than looking for wrong cliff on opposite side of knoll. Seeing no flag and realizing my mistake I went over to the other side which tool far too long due to the rock. Vowed to go around rather than over. Spiked 2 which was confidence inspiring. Long leg to 3 looked really vague so opted for the more runnable road/trail to the L which would get me much closer. Only the trail didn't exist - downside of being first starter is that I didn't get the memo. Eventually saw cliffs to west and in from there. Distinct tree which certainly wasn't. Likely was when mapped but others have grown up so very few mapped trees could be considered obvious enough to navigate by. 4 & 5 ok, only minor hesitations in the circle to spot flag. 6 was solid then long leg to 7 just took a long time.- almost 20 minutes. Not confident enough to maintain the straight line, swung L to rockier area which I reached ok, but then slowed way down getting through. Slowly on distant bearings and spiked it. And then blew the short leg getting in wrong reentrant and fighting rock to extricate myself. 9 was slow and tentative but spiked it. Caught by a couple women on green but didn't realize it as they were on my tail. I should have gone straight out to road on 10, but opted for straighter, then wound up on a slow rocky ridge where they got by me to the L in the runnable stuff. 11 & 12 OK, physically out of gas but got ahead of the two women and luckily found the indistinct trail to finish to claim first finisher rights. But they (and may others) bested me by at least 10 minutes today. 9th on green, well back...

Challenging & fun orienteering, just not my cup of tea for racing..

Results
9 AM

Sport Photography 2:00:00 [2]
shoes: Roclite 275 2020

3 PM

Walking (Miller's Landing) 20:22 intensity: (15:01 @1) + (1:47 @2) + (2:40 @3) + (54 @4) 1.46 km (13:59 / km)
ahr:91 max:143 shoes: Teva Hurricane XLT2

Casual stroll up and down the river park before BBQ.

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