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Training Log Archive: cmorse

In the 28 days ending Feb 28, 2006:

	activity	#	time	miles		km		+m		load
	Run - Trail	6	5:16:33	35.08	(9:01)	56.45	(5:36)	1165		71.8
	Orienteering	3	3:04:55	11.81	(15:39)	19.01	(9:44)	570	46c	44.8
	Hiking	2	2:44:00							16.4
	Core	2	20:00							2.0
	Run - Road	2	16:00							2.2
	Total	11	11:41:28	46.89		75.46		1735	46c	137.1
averages - sleep:7.1 rhr:43 weight:77.1kg

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Wednesday Feb 22, 2006 #

Hiking (S Windsor Conservation La) 1:00:00 [1]
rhr:41 slept:6.0 weight:76.2kg

PM walk w/ family

Tuesday Feb 21, 2006 #

Hiking (Sampler) 1:44:00 [1]

afternoon walk w/ Jackson & Hayden

Saturday Feb 18, 2006 #

Run - Trail long (airport + sampler) 1:41:19 [2] 19.35 km (5:14 / km) +515m 4:37 / km
ahr:134 max:156 rhr:42 slept:8.5 weight:77.1kg shoes: Adidas Response Trail XI

w/ Ken Clark - up over soapstone, ken stopped to fix something saying he'd catch up, but never did - passed him coming back, out sykes to rt 83, then back - 65min - then did sampler in reverse. Near whiteout squall while on sampler.

Concentrated on good running form uphills - I tend to bend forward which restricts breathing, so forced myself to run upright. Also lost 5# in 100 minutes even in cold weather - need to drink a bottle every 20-30 minutes to stay properly hydrated - likely not achievable (for me), but emphasizes that I need to pre-hydrate and drink whenever possible during run - even on runs less than an hour...

Good to get long one after abyssmal week last week.

Wednesday Feb 15, 2006 #

Orienteering (98 Troll Cup Br1) 39:25 [2] *** 4.75 km (8:18 / km) +120m 7:22 / km
ahr:128 max:174 8c shoes: Salomon XA Pro

Mid 50's, sunny - 18-20" snowpack down to about 3" of slushy slop. Should be gone by Friday.

Took Peter's advice to work on running on bearing. Took bearing for each leg, then ran on compass only. Only problem with this exercise is that legs inevitably went through crap I normally avoid - swamps, thick vegetation etc. For the most part wound up within 10-15m of control. Most serious drifting occurred contouring up hillsides.

Not much energy today, lots of wheezing, glad I picked a Brown course.

Core 10:00 [1]

random stretches & such while boys were playing outside.

Saturday Feb 11, 2006 #

Run - Trail (20th Moonlight Run) 39:24 [2] 6.0 km (6:34 / km) +230m 5:31 / km
ahr:118 rhr:38 shoes: Salomon XA Pro

No moonlight, blizzard just beginning to flake. Small crowd this year - Kevin, Ken Forest, Rich Moore and a new strider named Vicki. Ken & I broke from group crossing gulf road choosing to run sans lights - a few tenuous areas, but no mishaps. Finished on tower and waited for others, the bailed as cold wind picking up - turns out they skipped the tower. BS'd for 20-30 minutes then hit the road as snow began accumulating. Good time..

Run - Road warm up/down (cooldown) 6:00 [2]
shoes: Salomon XA Pro

easy jog down mountain - very cold wind on east side of mountain.

Thursday Feb 9, 2006 #

Run - Trail (Mansfield Hollow) 1:31:04 [2] * 15.0 km (6:04 / km) +100m 5:53 / km
ahr:130 rhr:48 slept:8.0 weight:77.1kg (sick) shoes: Kumasi GTX

Long run from southern end of Nipmuck Trail. Sunny, 30ish. Broke a shoelace about 30 minutes out and due to frayed ends could not relace shoe - wound up tying top of shoe only. Toes moving around quite a bit and I almost turned back. Wound up with a few minor blisters.

But very glad I kept going - about 20 minutes later along the shore of the lake a huge bird took off out of a tree and flew about 10' over my head and out over the water - about 25m out it banked to the N and revealed itself to be a bald eagle - landed in a tree across the cove and looked quite stunning in the afternoon light. By the time I got around to that side of the cove he apparently had left. Perhaps I should work on Spikes bird spotting exercises..

Core warm up/down (cooldown) 10:00 [1]

Didn't feel like turning around to add mileage, so jogged around the parking area and did some stretching to put me past my 100min long training threshold. Cold not really progressing, but some really deep chest congestion kept me hacking & wheezing the whole run. But I guess the alternative of staying home & hacking wouldm't have done me any good.

Wednesday Feb 8, 2006 #

Note
(sick) (rest day)

feel the chest cold coming on - not totally out of it, but decided not to go running today anyway.

We'll see how I feel tomorrow.

Tuesday Feb 7, 2006 #

Run - Trail (Crandalls) 24:36 [3] 5.0 km (4:55 / km) +160m 4:14 / km
ahr:139 max:189 (sick) shoes: Adidas Response Trail XI

usual route at Crandalls on way home from work. From back lot. Should have run something longer today, but just not motivated...

PM - I appear to have finally caught whatever the kids have. Starting to get a bit of coughing and chest congestion.

Sunday Feb 5, 2006 #

Orienteering (Mt Tom Red) 1:17:42 [3] *** 7.26 km (10:42 / km) +310m 8:49 / km
ahr:131 max:181 19c shoes: Adidas Response Trail XI

Re-ran Red course from November - much nicer w/o snow and warmer temps, but felt sluggish running in woods. Flushed a huge owl near #4 and what sounded like hawks leaving #8 - but none tried to take me out. Couldn't run the hills at all, rest of it was a forced jog.

Phil - Thanks for leaving streamers out for training...

C • I'd like to run at Coups Sawmi... 3

Run - Road warm up/down (Mt Tom from outside gates) 10:00 [1]

Red - Splits

Saturday Feb 4, 2006 #

Run - Trail (Sampler) 34:55 [3] 6.1 km (5:43 / km)
ahr:135 rhr:43 slept:8.0 weight:77.6kg shoes: Adidas Response Trail XI

Sampler w/ Kevin, Dave & Bruce. Nice day but not enough time to go longer. Bummer...

Friday Feb 3, 2006 #

Run - Trail (Crandalls) 25:15 [3] 5.0 km (5:03 / km) +160m 4:21 / km
ahr:139 max:150 rhr:45 slept:6.0 weight:77.6kg shoes: Salomon XA Pro

late afternoon crandalls loop - wet, near 60f. Ran hard, one bpm higher than tue = 4 sec faster - but not sure how much harder I could have pushed - yet my max was only 150.

Wednesday Feb 1, 2006 #

Orienteering (Coups Sawmill) 1:07:48 [2] *** 7.0 km (9:41 / km) +140m 8:48 / km
ahr:121 max:170 19c rhr:45 slept:6.0 weight:77.1kg shoes: Salomon XA Pro

Map run at Coups Sawmill, mostly picking areas, features & legs I haven't run before. Quite enjoyable (overcast, low 40's, damp but snowfree woods) but slow as I meandered around visiting various features and then standing around deciding where to run to next...

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