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Training Log: cmorse

In the last 7 days:

activity # timemileskm+m
  Bike - Road5 6:32:04 103.4(3:47) 166.41(2:21) 1962
  Walking6 4:05:00 7.77(31:33) 12.5(19:36)
  Orienteering1 1:10:58 3.69(19:14) 5.94(11:57) 18014 /14c100%
  Exercises (various)1 5:00
  Exercises (pushups)4 46
  Total12 11:53:48 114.86 184.85 214214 /14c100%
  [1-5]8 8:13:24
averages - sleep:7.1 rhr:53 weight:173.3lbs
«
2:51
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SuMoTuWeThFrSa

Saturday May 18 #

5 AM

Note
rhr:51 slept:7.35 weight:173.6lbs

6 AM

Bike - Road long 2:34:00 [3] 44.0 mi (3:30 / mi) +810m 3:19 / mi
shoes: Warbird

Headed out for a long ride w/ Mark, Bruce, Randall & Scott.
9 PM

Exercises (pushups) 12 [0]

Friday May 17 #

5 AM

Note
rhr:50 slept:6.15 weight:172.2lbs

9 PM

Walking 47:00 [0] 1.7 km (27:39 / km)
shoes: 255 TrailRoc A

Exercises (pushups) 12 [0]

Thursday May 16 #

5 AM

Note
rhr:52 slept:7.45 weight:174.2lbs

5 PM

Bike - Road (Tolland Bike Group Ride) 1:58:00 [3] 46.2 km (2:33 / km) +442m 2:26 / km
shoes: Warbird

My first ever group ride! Dave B posted a show & go ride from Ellington HS, kids didn't have any activities so I rode down to check it out. About 10 folks, some obviously capable of riding hard, but it was billed as 'no one left behind' so I figured I was safe. Plus if I got spat out the back I could find my way home. Flat route through Ellington & South Windsor, only climb of note was after when I had to climb back up the ridge to get home. Felt great, good time. Will definitely be back...
C • Which bike 2
9 PM

Exercises (pushups) 10 [1]

Walking 53:00 [0] 2.3 km (23:03 / km)
shoes: 255 TrailRoc A

Wednesday May 15 #

5 AM

Note
rhr:55 slept:7.2 weight:175lbs

9 PM

Walking 44:00 [0] 3.2 km (13:45 / km)
shoes: 255 TrailRoc A

Tuesday May 14 #

4 AM

Note
rhr:60 slept:7.85 weight:172lbs

6 PM

Bike - Road 3:00 [2] 1.0 km (3:00 / km)
shoes: Warbird

quick trip to retrieve the youth for dinner. Lame, but looks like I'll get today...
9 PM

Walking 31:00 [0] 1.1 km (28:11 / km)
shoes: 255 TrailRoc A

summer @ UConn - get to park closer to campus - so less walking when I drive. Also spent plenty of desk time (standing) coding new website today.

Monday May 13 #

5 AM

Note
rhr:50 slept:6.7 weight:173lbs

Bike - Road (Skunkamaug) 57:04 [3] 23.8 km (2:24 / km) +350m 2:14 / km
shoes: Warbird

Gorgeous morning to ride in. A bit of fatigue in the legs from the weekend.
2 PM

Bike - Road (Skunkamaug) 1:00:00 [3] 24.6 km (2:26 / km) +360m 2:16 / km
shoes: Warbird

minor variation on route
9 PM

Walking 45:00 [0] 2.2 km (20:27 / km)
shoes: 255 TrailRoc A

Exercises (pushups) 12 [1]

Sunday May 12 #

9 AM

Orienteering race (US Long Champs) 1:10:58 [5] *** 5.94 km (11:57 / km) +180m 10:23 / km
spiked:14/14c shoes: 340 ORoc B

Good run, no errors of note, felt decent energy all around. Good for 3rd M50..

RouteGadget - comparing w/ Bo & JimA it appears the R trail route on #5 was much preferable to my straight shot. Even though I executed my direct route spot on, the speed gain on trail made the difference. I did consider the trail, but elected not to test the green woods getting there.

Walking 25:00 [1] 2.0 km (12:30 / km)
shoes: 340 ORoc B

C • #5 2

Exercises (various) warm up/down (stretching) 5:00 [1]


Long Green Y - Splits

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•Which bike2
3+ days ago
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Training Targets

May 13 – Jun 9 (28d)
Week 1: Soapstone
Week 2: Sessions
Week 3: Bretton Woods
Week 4:
13/16/19/10 Repeat 3 Link
Total [1-5]36:00:00
actual:6:32:2618%
projected:37:37:26104%
Orienteering 4:00:00
projected:2:56:0073%
Run - Trail 12:00:00
projected:9:08:0076%
Bike - Road 20:00:00
actual:6:32:0432%
projected:30:29:39152%

Jan 1 – Dec 31 (365d)
2013 Annual Goals
Orienteering
+ Rogaine [1-5]		80:00:00220mi1000c
actual:9:34:1911%32mi14%192c19%
projected:25:19:0231%84.7mi38%508c50%
Run - Trail
+ Run - Road
+ Run - Mixed
+ Run - Terrain
+ Run - Track [1-5]		220:00:001250mi
actual:45:07:0520%288mi23%
projected:119:20:0254%761.6mi60%
Total [1-5]400:00:00
actual:77:47:2219%
projected:205:44:5151%

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