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Training Log Archive: cmorse

In the 28 days ending Feb 28, 2011:

	activity	#	time	miles		km		+m	load
	Shoveling	12	11:22:00						68.2
	Run - Trail	7	7:19:08	45.41	(9:40)	73.09	(6:01)	475	131.7
	Snowshoe	5	4:46:53	23.69		38.12		940	159.3
	Other	10	3:29:00
	Hiking	2	2:57:08	0.94		1.51		301	36.9
	Bike - Stationary	4	2:18:55						41.7
	Run - Road	5	2:09:00	15.91	(8:07)	25.6	(5:02)	250	57.3
	XC Skiing	1	1:33:00	6.84	(13:36)	11.0	(8:27)	250	27.9
	Run - Treadmill	3	1:21:47	8.87	(9:14)	14.27	(5:44)	373	32.5
	Core	1	24:00						4.8
	Total	37	37:40:51	101.65		163.58		2589	560.4
	[1-5]	35	34:11:51
averages - sleep:7.1 rhr:46 weight:76.3kg

4:02

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Monday Feb 28, 2011 #

5 AM

Note
rhr:47 slept:7.0 weight:76.2kg

Sunday Feb 27, 2011 #

6 AM

Note
rhr:46 slept:8.0 weight:75.8kg (rest day)

going to be another long day, nothing likely to happen on training.

11 PM

Note

Back in the right direction at least, which I'm thankful for since working 4 long days at CT Flower Show meant 3 zeros & far more crap food choices than I would have liked - so I'll take it. The goal is close but still a tad out of reach....

But Snowgaine (original target) date changed so I've got an extra week to work with anyway...

L&F	Start	1	2	3	4	5	6	7	8	9
Avg Wt	176.7	175	173.4	172.5	169.1	170.4	170	167.3	168.2	167.4
rhr	48	48	45	45	46	45	48	47	45	45
sleep	7.2	7.9	7.4	7.5	7.7	7.5	7.6	6.4	6.8	7.6

Saturday Feb 26, 2011 #

9 AM

Snowshoe race (Northfield) 1:02:43 [5] 8.85 km (7:05 / km) +400m 5:47 / km
rhr:41 slept:8.0 weight:76.1kg shoes: NB 790 {green}

Northeast Snowshoe Championships. Fast course, lots of climb, pretty warm - low 30's. Very strong field. Just didn't have it on the climbs today, finished in 43rd position (of 85). Quick change, then off to Hartford for another day of Flower Show duty. Glad to have gotten the race in, but likely my last snowshow race of the season. Will try a squeeze something long in next weekend, then its Snowgaine time...

Apparently my pre-run of the course on Wednesday, I missed quite a bit of climb on the second climb - there was an unmapped snowshoe trail that I took, mistaking it for the one to the upper part of the mountain. Thus my questioning my track and climb figures on Wed were in fact correct...

Friday Feb 25, 2011 #

6 AM

Note
rhr:47 slept:4.5 weight:76.4kg (rest day)

another day @ flower show plus racing in AM. Going to do a double rest day and hope I'm fresh tomorrow.

Thursday Feb 24, 2011 #

5 AM

Note
rhr:44 slept:7.75 weight:75.5kg (rest day)

Wednesday Feb 23, 2011 #

9 AM

Snowshoe hills (Northfield) 50:32 [4] 7.15 km (7:04 / km) +290m 5:53 / km
rhr:45 slept:8.5 weight:75.3kg shoes: 340 ORoc 2010

Ran the course for Saturday's NE Snowshoe Championships less the first 0.4m around the training field. Virtually all single track and very solid and fast footing. Well, as fast as one is capable of climbing up a mountain. Up to the summit, then back down most of the way, then back up and over Rose Ledge before descending again and coming across the base of the mountain. Friday's weather system puts a big question mark on what rain or snow might do to the course, but as it is right now, its a fast one... Ran with trail map, but no course markings so paused at most junctions to verify I was heading off on the correct bit of trail.

GPS Track begins with snowshoe run, but then includes XC skiing as well - too lazy to split the tracks up...

C • Nothfield 3

XC Skiing hills (Northfield) 1:33:00 [3] 11.0 km (8:27 / km) +250m 7:36 / km

Switched to XC skis and skied up the reservation road - mostly a gear check / acclimation run so didn't feel the need to hit more technical trails. Bottom to summit without stopping, or really even slowing down much - sometimes a decent diagonal stride, other times pretty much running with skis on my feet. But the new boots felt ok - warm, but heavy - and the old Trak Fishscales are still worthy - though very beat up and noisy/slow descending. Probably a tad short for me now (bought when I was a teenager) but that's probably a good thing for maneuvering off trail at the Snowgaine. Got back a bit earlier than intended, but not really enough time to go out for another loop - and I quickly talked myself out of padding bonus mileage around the teaching field loop.

8 PM

Note

Over 50 miles for the past week. Since I've only been averaging 20-30 so far this year, it looks like tomorrow should be a very short run or perhaps a zero. CT Flower Show starts tomorrow plus taking El to Fall River for our final Radiators show tomorrow night. After 33 years the boys are calling it quits. El & I have been going to Radz shows together since '88 and started officially dating after our first show at Tipitinas in New Orleans where they'll play their final 3 shows in June. It's been a great run...

Tuesday Feb 22, 2011 #

7 AM

Core (core 7) 24:00 [2]
rhr:46 slept:8.0 weight:76.3kg (rest day)

feet a bit sore, no cardio today

Other (sauna) 33:00 [0]

Monday Feb 21, 2011 #

7 AM

Note
rhr:47 slept:8.5 weight:76.1kg

2 PM

Run - Road warm up/down (SLR) 7:00 [3] 1.6 km (4:22 / km)
shoes: 340 ORoc 2010

Run - Trail long (Hare & back x5) 1:27:00 [3] 15.2 km (5:43 / km)
shoes: 340 ORoc 2010

packed snow over ice. Pretty slippery even with spikes. Every footplant would slip just enough to make it difficult.

167.4 post

Sunday Feb 20, 2011 #

10 AM

Snowshoe race (Hallockville) 26:38 [5] 5.47 km (4:52 / km) +50m 4:39 / km
rhr:47 slept:4.0 weight:75.7kg shoes: 340 ORoc 2010

good race, fast course. 9th place (5th master, 90.48 WMAC) beating John A, Kenny C & Amy L to the line. Felt good, even though my chest was near bursting :-)

167.4# post

Snowshoe warm up/down 10:00 [3]
shoes: 340 ORoc 2010

C • 3 weeks 2

11 PM

Note

L&F	Start	1	2	3	4	5	6	7	8
Avg Wt	176.7	175	173.4	172.5	169.1	170.4	170	167.3	168.2
rhr	48	48	45	45	46	45	48	47	45
sleep	7.2	7.9	7.4	7.5	7.7	7.5	7.6	6.4	6.8

Saturday Feb 19, 2011 #

7 AM

Run - Road 46:00 [3] 8.0 km (5:45 / km) +150m 5:15 / km
rhr:45 slept:8.5 weight:75.5kg shoes: old 285 Roclite A

Road run up Webster to the forest and back from the forest. Remainder of run logged as Trail Run.

164.2# post

Run - Trail (Shenipsit) 1:27:00 [3] 13.0 km (6:42 / km) +200m 6:13 / km
shoes: old 285 Roclite A

Packed Snowmobile trails at the forest, met up with Dave M partway up Soapstone, turned around and added some mileage with him, then we met up with Ginny & Brad at 8:30 for social run. Back over Soapstone again and I parted ways with them at Webster and ran back home from there. Felt really good to get a long one in, though the legs are bit stiff now.

Moonlight run tonight at 11:30pm, then Hallockville Snowshoe race tomorrow..

11 AM

Note

Weight crept up most of the week - then dropped when I ran again at the end of the week - I see a pattern evolving. Unfortunately, I'd have to drop 5# before tomorrow morning to avoid a net weight increase for the week. Damn...

Note to self: start running longer, at least every other day. The other gym stuff just doesn't pack the same punch...

11 PM

Run - Trail (Moonlight Run) 40:00 [3] 4.0 mi (10:00 / mi)
shoes: 340 ORoc 2010

Gorgeous night for the 25th Annual Moonlight Run. 10 participants including Jim Long & Tom Curtiss who have run all 25 of them... Time for bed, gotta get up early to head out for tomorrows Snowshoe Race up in Hawley, MA

Friday Feb 18, 2011 #

5 AM

Note
rhr:46 slept:7.5 weight:76.5kg

3 PM

Run - Road warm up/down (slr) 7:00 [3] 1.6 km (4:22 / km)
shoes: 340 ORoc 2010

Run - Trail (hare & back x3) 47:00 [3] 9.3 km (5:03 / km)
shoes: 340 ORoc 2010

real sloppy mud run in shorts - warm air pockets intermingled with cold pockets

169.4# post

Thursday Feb 17, 2011 #

3 AM

Note
rhr:42 slept:6.0 weight:76.7kg

early to work, run later

5 PM

Snowshoe (Moonlight test run) 42:00 [3] 4.65 km (9:02 / km)
shoes: Mindbender

Test run of Saturday's moonlight course with John, Bruce & Dom. Bruce was only wearing microspikes and turned back after about 150m since he's tapering for Hyannis there was no sense in doing something stupid.

The rest of us soldiered on - initial course was packed out, but still postholing and sinking in snowshoes, then hit the connector trail which obviously hasn't been broken out at all this season - very, very hard work. Back onto bigger trail which has been broken out by snowmobiles, but even that was very loose and still postholing with snowshoes. Eventually made it back over to Sykes road at 2.75km in a much slower time and much more anaerobic condition than it normally takes. Held a pow-wow and decided that since this is supposed to be a fun run, that we'll change it up this year and do an out and back on Sykes Road (dirt) that gets very heavy snowmobile traffic and was pretty good footing even in running shoes without microspikes. Saturday night will be colder so it should set up nicely and be even less sloppy. Out & back means folks can turn back if/when they like, and the leader (most likely me) will then become sweep on the way back in and make sure everyone is back. And no navigation required - stay on the heavily trafficed dirt road.

Wednesday Feb 16, 2011 #

5 AM

Bike - Stationary (9.4m) 51:56 [3]
rhr:43 slept:7.0 weight:76.7kg

Other (sauna) 20:00 [0]

Tuesday Feb 15, 2011 #

5 AM

Note
rhr:43 slept:7.0 weight:76.6kg (rest day)

going to pass on gym this AM. We'll see what the afternoon brings

8 PM

Note

Looks like it's time to post the first zero of 2011. 45 days is not a bad stretch and i'm not really bothered the streak has ended. Thought about a night run or going down and putting some obligatory miles on the bike in the basement, but didn't see any point in it.

Monday Feb 14, 2011 #

5 AM

Bike - Stationary (5.6m) 30:10 [3]
rhr:50 slept:7.5 weight:76.5kg

Other (steam room) 17:00 [0]

C • steam room 2

Sunday Feb 13, 2011 #

11 AM

Note
weight:77.2kg

campout over, gear away, time to resume watching what I eat (I ate a lot this weekend). Hopefully escape for a trail run this afternoon.

5 PM

Run - Road warm up/down 7:00 [3] 1.6 km (4:22 / km)
shoes: 340 ORoc 2010

Run - Trail (Hare & back x4) 1:03:00 [3] 12.4 km (5:05 / km)
shoes: 340 ORoc 2010

dirt road repeats at dusk. First one in waning daylight, 2-4 with headlamp. A mix of rutted ice, frozen mud and loose sand. Good workout and glad I persevered for 4 repititions. First headlamp run in quite a while. Temps right around freezing with a hazy moon visible.

168# post run

11 PM

Note

Nice drop at the end of the week, but finished the week off with eating copiously on the campout so back up over 170#. We'll remedy that.

No beige (shoveling/strength) whatsoever on the weekly graph - goal achieved....

L&F	Start	1	2	3	4	5	6	7
Avg Wt	176.7	175	173.4	172.5	169.1	170.4	170	167.3
rhr	48	48	45	45	46	45	48	47
sleep	7.2	7.9	7.4	7.5	7.7	7.5	7.6	6.4

Saturday Feb 12, 2011 #

10 AM

Hiking (Valley Falls) 2:42:00 [2] +100m
shoes: 340 ORoc 2010

Scout Hike to Bolton Notch - 11.5km

Friday Feb 11, 2011 #

5 AM

Note
rhr:44 slept:6.5 weight:74.7kg

woot! This mornings weigh-in puts me 5.5kg below starting weight - goal achieved!! Still have to get the weekly average down to this figure, but its a start... Will re-balance calorie intake to maintain this weight through the Snowgaine, then I'll assess whether I want to drop a couple more - or work with this figure.

C • Weight 1

11 AM

Run - Trail (Valley Falls) 55:08 [3] 8.75 km (6:18 / km) +275m 5:27 / km
shoes: Mindbender

microspike run on packed trails with John. Nice to run in the woods at a brisk pace.

163# post run

Thursday Feb 10, 2011 #

6 AM

Note
rhr:44 slept:4.5 weight:75.6kg

lousy sleeping, woke up late, no gym. Something later for sure to avoid the zero, but no time for much.

Interestingly, the G is dropping nicely even though my daily caloric intake has been a bit over limit every day this week so far.

8 PM

Run - Treadmill 28:59 [3] 4.0 mi (7:15 / mi)
max:154 shoes: NB 790 {green}

Other (sauna) 12:00 [0]

Wednesday Feb 9, 2011 #

5 AM

Hiking hills (treadmill) 15:08 [3] 1.51 km (10:01 / km) +201m 6:01 / km
rhr:53 slept:6.5 weight:76.3kg (rest day) shoes: NB 790 {green}

not feeling it this AM, plus high rhr - so just did enough to get heart rate up a bit then called it quits and headed for sauna. See what I feel like this afternoon

Other (sauna) 20:00 [0]

5 PM

Other (sauna 30 / whirlpool 15) 45:00 [0]

Tuesday Feb 8, 2011 #

4 AM

Note
rhr:49 slept:6.75 weight:75.7kg

5 AM

Bike - Stationary (4.8m) 24:50 [3]

Other (steam) 12:00 [0]

Monday Feb 7, 2011 #

5 AM

Run - Treadmill hills 30:08 3.37 km (8:56 / km) +333m 5:59 / km
rhr:46 slept:7.75 weight:76kg shoes: NB 790 {green}

goal for the week - no beige on the graph (aka strength or shoveling).

Other (steam) 15:00 [0]

5 PM

Run - Treadmill tempo 22:40 4.46 km (5:05 / km) +40m 4:52 / km
shoes: NB 790 {green}

Other (sauna) 10:00 [0]

Sunday Feb 6, 2011 #

6 AM

Note
rhr:50 slept:8.5 weight:76.8kg

8 AM

Shoveling (granby - roof) 1:45:00 [1]

10 AM

Shoveling (granby - roof) 1:15:00 [1]

finished roof @ mom & dads. Should go assist @ Birch Grove so school won't be called again tomorrow, but first a break.

3 PM

Run - Road tempo (SLR) 1:02:00 [4] 12.8 km (4:51 / km) +100m 4:40 / km
shoes: 340 ORoc 2010

After shoveling all morning, I really didn't feel like going for a run, but really couldn't pass up a sunny afternoon in the 40's. Not enough time for a long run, nor a trail run - so roads it was. About half icy, muddy sloppy dirt road, the other half dry pavement. Pushed it hard. Glad its done...

11 PM

Note

Back in the right direction, if only by a little bit. Far too much shoveling, not nearly enough running this week. Less than 5 weeks to Snowgaine - may need to suck it up and run on treadmill. sigh...

L&F	Start	1	2	3	4	5	6
Avg Wt	176.7	175	173.4	172.5	169.1	170.4	170
rhr	48	48	45	45	46	45	48
sleep	7.2	7.9	7.4	7.5	7.7	7.5	7.6

Saturday Feb 5, 2011 #

7 AM

Snowshoe (Hop River) 1:35:00 [3] 12.0 km (7:55 / km) +200m 7:18 / km
rhr:46 slept:8.5 weight:76.6kg shoes: Mindbender

great run with Dave M both of us running in Dion's. 2 miles up to Valley Falls, then a loop up on the ridge, then down into VF for a loop before heading back to church St on the rail trail. 4 mile VF loop in great shape and very runnable, though I had to walk some hills. Probably do VF again in AM.

Broke both cleats. Good thing I have extras, though these are the last two I think.

9 AM

Other (steam) 25:00 [0]

stopped at Y for steam & shower before heading home. Sauna broken two days now :-(

Friday Feb 4, 2011 #

5 AM

Bike - Stationary (7.0m) 31:59 [3]
rhr:47 slept:7.0 weight:76.6kg

8 AM

Shoveling (@ work) 45:00 [1]

ice removal complete (for now). time to address the water on the roof...

4 PM

Run - Trail (Hop River) 1:00:00 [3] 8.0 km (7:30 / km)
shoes: 340 ORoc 2010

From Church St. - broken, firm single track to the first mile post. Then 4" unbroken crusty snow with solid base to 2 mile mark. Beyond there snowshoe broken but unstable footing with occasional posties. Turned around at 4km to make it back to car at dusk. Tough workout, but at least it's running. Going back in the AM - best option I'm going to find I think.

Thursday Feb 3, 2011 #

5 AM

Note
rhr:49 slept:8.5 weight:77.2kg

too tired for gym this AM

7 AM

Shoveling (@ work) 1:30:00 [1]

some shoveling, but mostly carving out large blocks of ice and pulling them away from the glass of the greenhouse. Pretty much everything that falls on the greenhouse melts slightly then slides off the sides and refreezes - but there's only 10' between houses so it piles up quickly. Not sure what I'm going to do with it all if this keeps up.

11 AM

Shoveling (@ work) 1:30:00 [1]

more ice block removal

2 PM

Shoveling (@ home) 45:00 [1]

Wednesday Feb 2, 2011 #

7 AM

Shoveling 50:00 [1]
rhr:50 slept:6.0 weight:77.6kg

pathway to front door, so now we have a 2nd means of getting out of the house safely...

Fudge brownies between shoveling episodes ain't helping the L&F cause at all..... but they're quick and they taste good...

9 AM

Shoveling 45:00 [1]

just raining at the moment.

11 AM

Shoveling 45:00 [1]

1.5 inches of wet, heavy glop... but it appears to have stopped falling...

1 PM

Note

Kristina, a fellow Strider and ice climber, came over this afternoon and shoveled off the part of the low pitch roof I couldn't get - about 2 hours. Tied her off to the big tree out front while I manned the rope in the back. That's a lot of weight off the roof now, glad I don't need to resort to prayer like Phil.

4 PM

Shoveling 35:00 [1]

clearing all the snow from roof from paths, clearing car etc. Had thought about a road run but I'm spent.

Tuesday Feb 1, 2011 #

5 AM

Note
rhr:50 slept:7.5 weight:76.9kg (rest day)

10 AM

Shoveling 22:00 [1]

easier on my back to shovel 1.5 inches 10 times than 15 inches of heavy crap when this thing finally winds down

3 PM

Shoveling 35:00 [1]

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