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Training Log Archive: cmorse

In the 29 days ending Feb 29, 2012:

	activity	#	time	miles		km		+m		load
	Run - Trail	14	14:00:42	73.57	(11:26)	118.4	(7:06)	2285		266.2
	Run - Road	10	6:32:58	46.87	(8:23)	75.43	(5:13)	800		163.7
	Longsword	3	2:15:00							13.5
	Other	5	2:06:00							0.6
	Run - Track	1	1:19:47	8.37	(9:32)	13.48	(5:55)			36.0
	Hiking	1	1:16:20	2.62	(29:11)	4.21	(18:08)	150		7.6
	Orienteering	1	30:43	2.66	(11:34)	4.27	(7:11)		10c	9.2
	Total	28	28:01:30	134.08		215.79		3235	10c	496.9
	[1-5]	24	26:01:30
averages - sleep:7.3 rhr:47 weight:77.7kg

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Wednesday Feb 29, 2012 #

5 AM

Note
rhr:52 slept:7.0

elevated rhr, hmmm.. busy AM, so no morning run, maybe later in the rain/snow/slop

6 PM

Note

WSTR cancelled due to snow, no HEMA tonight... aka a zero in the books. Damn..

Tuesday Feb 28, 2012 #

5 AM

Note
rhr:47 slept:7.0

damn. no mileage in the past week. home with sick kiddo today, going to sneak out for a bit before Ellen has to go to work...

7 AM

Run - Road warm up/down 10:26 [3] 2.0 km (5:13 / km)
shoes: 285 RocLite B

Run - Trail tempo (Shafran) 21:40 [4] 4.0 km (5:25 / km) +55m 5:04 / km
shoes: 285 RocLite B

about the same real pace as the road warmup, but definitely working harder, lots of direction change, footing adjustments etc. A very fine workout, but kept it short due to lack of time and the likelihood of doing track workout 5x1000m tomorrow AM. Felt the achilles a bit on the road, but fine in the woods. Moral - stay off roads.

Sunday Feb 26, 2012 #

7 AM

Note
rhr:46 slept:9.0

6 PM

Other (stretching) 30:00 [0]

really, really jonesing for a run. May have to do a dirt road run later tonight

Saturday Feb 25, 2012 #

8 PM

Other (stretching) 30:00 [0]

once again over the course of 10 hours - squats, toe lifts etc. legs good, back less so

Friday Feb 24, 2012 #

5 AM

Note
rhr:48 slept:6.5 (injured)

8 PM

Other (stretching) 30:00 [0]

Thursday Feb 23, 2012 #

5 AM

Note
rhr:50 slept:8.0 (injured)

8 PM

Other (stretching) 30:00 [0]

random stretching over course of 10 hours. Achilles feeling pretty good, back killing me. Standing on concrete all day will do that I guess

Wednesday Feb 22, 2012 #

5 AM

Note
rhr:47 slept:7.0 (injured)

C • What happened...? 2

6 PM

Longsword 1:00:00 [1]

Tuesday Feb 21, 2012 #

4 AM

Note
rhr:52 slept:6.0

8 AM

Run - Trail tempo (Dunhamtown Forest) 51:52 [3] 9.69 km (5:21 / km) +180m 4:54 / km
shoes: 285 RocLite B

Wasn't sure I felt like running this AM, but got dressed anyhow. Got mired in a bit of early work and then decided at 8am that I better force myself out the door or a run just wasn't going to happen today (flower show prep all day and scouts tonight). But when I walked out the door into sunshine and low 20's I just felt awesome and took off at a fine clip - strong up hills, zigzagging around obstacles across campus then up onto the Dunhamtown trail system. Right Achilles started to feel a bit tight around 5-6km in, so dialed back the enthusiasm a bit on the return jaunt. But all around a fine outing. And done for the day, so no zero...

9 AM

Note
(injured)

R Achilles / calf interface quite sore tonight. Not going to risk the track in the AM and will stay off it for a few days to give it some rest.

Monday Feb 20, 2012 #

5 AM

Note
rhr:47 slept:8.0

Sunday Feb 19, 2012 #

8 AM

Run - Trail long (Northern Nipmuck) 3:13:46 [3] 22.1 km (8:46 / km) +700m 7:34 / km
shoes: 285 RocLite B

Nice Strider group run on the NN course. Wet in the usual locations but otherwise dry. Stayed at the back for the first couple miles, then got ahead of group when they missed blazes around mile 3. Since I had a previous engagement, I picked up the pace off the front, but turned around at the overlook above Boston Hollow rather than dropping down and climbing back. Chafing issues & tired legs slowed me down a bit on the return and in many spots I decided a brisk walk was better training than a forced shuffle so walking it was. Still, I was back to parking ahead of the others and headed off to pick Jackson up from his camping weekend. A good dose of back to back long runs this weekend.

C • Nice milage this weekend!!!... 3

Saturday Feb 18, 2012 #

6 AM

Run - Road long (Soapstone) 2:52:21 [3] 29.9 km (5:46 / km) +800m 5:05 / km
rhr:46 slept:6.0 shoes: 285 RocLite B

With Bruce & Mark - about half paved, half dirt, plenty of hills

1 PM

Hiking (Valley Falls) 1:16:20 [1] 4.21 km (18:08 / km) +150m 15:23 / km
shoes: 285 RocLite B

Afternoon hike with family. No chafing issues apparent on this mornings run, but boy am I feeling it now. R Achilles very tight to start, then loosened up

Friday Feb 17, 2012 #

5 AM

Note
rhr:48 slept:7.5 weight:79kg (rest day)

legs tired, passing on AM run

Thursday Feb 16, 2012 #

5 AM

Note
rhr:45 slept:7.0 weight:78.1kg

7 AM

Run - Road warm up/down (Dunhamtown Forest) 20:20 [3] 3.85 km (5:17 / km)
shoes: 285 RocLite B

Run - Trail (Dunhamtown Forest) 44:00 [3] 7.65 km (5:45 / km) +200m 5:05 / km
shoes: 285 RocLite B

Wednesday Feb 15, 2012 #

4 AM

Note
rhr:44 slept:7.0 weight:78.7kg

5 AM

Run - Track warm up/down 30:00 [3] 4.83 km (6:13 / km)
shoes: 285 RocLite B

Random wander around campus - mostly across grassy areas, some pavement.

Run - Track intervals (5x1000m) 41:17 7.4 km (5:35 / km)

Track workout with Ken. Never really did a structured track workout before - will be interesting to see how this works out - we're planning on Wednesdays at 5:30am at the UConn Track (actually meeting @ BPB to warmup, eventually getting to the track) in case anyone cares to join us. Will post the planned workout on the Strider FB page.

1000m intervals, 600m recovery 3:53, 3:50, 3:48, 3:50, 3:50. I knew I held something back on the first one. Surprising how consistent the entire set was considering my calculated 1000m I pace based on last weekends race should be... wait for it.... 3:50.....

C • Rail Trail Speedwork could ... 2

Run - Track warm up/down 8:30 [3] 1.25 km (6:48 / km)

Was planning a longer cooldown, but my hands were getting really cold (33F & raining for this whole escapade) and Ken had to take off before the UConn Parking Ticket Nazi's woke up at 7am...

4 PM

Longsword 15:00 [1]

Missed the last three weeks of classes due to various Wednesday conflicts. Haven't practiced either. So decided i should brush up. Couldn't remember all the guards without checking my cheat sheet. Not good... Felt good though...

6 PM

Longsword 1:00:00 [1]

Tuesday Feb 14, 2012 #

5 AM

Note
rhr:45 slept:8.0 weight:78.7kg (rest day)

Monday Feb 13, 2012 #

5 AM

Note
rhr:48 slept:8.5 weight:77.8kg

7 AM

Run - Road warm up/down (Shelter Falls) 7:00 [3] 1.5 km (4:40 / km)
shoes: 285 RocLite B

Run - Trail (Shelter Falls) 26:53 [3] 5.28 km (5:05 / km) +100m 4:39 / km
shoes: 285 RocLite B

Easy run, R heel a bit tight, loosened up as I went. Down N Eagleville, onto Shelter Falls trail system - over to Birch, then back up to Hunting Lodge across street and up the hill to N. Hillside - pushing the hill pretty hard. Then a comfortable stroll down the grassy shoulder back to work...

Sunday Feb 12, 2012 #

6 AM

Note
rhr:49 slept:8.5 weight:77.1kg

7 AM

Run - Trail (Crandalls) 1:54:07 [3] 15.0 km (7:36 / km) +300m 6:55 / km
weight:76.7kg shoes: 340 ORoc 2010

With Ken, Ginny & Michelle - first 5k loop at an easy pace, then 2nd loop Ginny & Michelle did another easy pace, Ken & I would randomly head into woods and do a couple minute fartlek terrain intervals and return to recover with Ginny & Michelle. Ken & I then did a 3rd loop trails but at a pretty decent pace. Ken continuing on for 1 or 2 more, I was done with 3. Had intended to do some O training, but on my own map theres not a lot of real navigation going on, just pick a feature and terrain run to it, so the fartlek lap got that terrain training in nicely - and Ken survived without any faceplants...

Saturday Feb 11, 2012 #

7 AM

Note
rhr:48 slept:9.5 weight:77.7kg

8 AM

Orienteering (Forest Park) 30:43 [3] 4.27 km (7:11 / km)
10c shoes: 285 RocLite B

Time for some O training, so headed up to Forest Park early. Couldn't find an old map copy, so looked online and found Charlies DOMA archive. But then the printer wouldn't cooperate, so I loaded up the DOMA map in my iPhone browser. This would be a memory-O exercise. Study map, put phone in fanny pack, execute, repeat. Could usually memorize 2 controls at a clip, but definitely had to come to a full stop, and spend a bit of time perusing small phone screen, scrolling, zooming etc before moving on.

Parked in my usual 5K spot, so did the course starting into control #3 (this was Sprint 2 from Phil's series) and last control was #2 at the skate house then finished up the hill to my car. First part of the course was pretty sketchy in the woods - N facing hillsides had quite a bit of ice, which was disguised by a faint dusting of new snow. And lots of new deadfall in the woods.

Not a blistering pace, but a good warmup for the Snowstorm 5k at 9:30

9 AM

Run - Road race 19:28 [5] 5.0 km (3:54 / km)
shoes: 285 RocLite B

Cool, wet roads, light flurries. Was definitely too warm doing my Memory-O exercise, so when I stopped back at the car I looked through my bag to see what else I had - opted for shorts, my new WCOC shirt and arm warmers. As I was running, I could feel that my well ventilated torso was cold, but not painfully so.

Off the line strong, 2nd up the hill, a group of 4 or so fast guys pulled by me past the zoo and I could hear another guy breathing hard and a heavy footfall right behind me. Focused on turnover and breathing and just kept moving along, when I could hear him pulling close I'd give it just a bit to stay in front of him. Turning the corner to head down the hill I saw him and a group of 3 others within 20m going down the hill so I tried to speed it up a bit and open a bit of distance. Seemed like it worked because I couldn't hear him breathing down my neck, but partway up the final sidewalk he went blowing by me at a pace I couldn't hope to match. But they announced my time as 19:26 as I crossed the line which would be 9 seconds faster than my previous 5k PR - so I'll take it....

This would be my 2nd best ever VDOT score @ 51.5, but the top score is from the Wickham Park XC race last summer and I think that course is officially short though I logged it as the posted distance - so today's 5km could be among my fastest efforts yet - all this as I close in on the half century mark in a tad under 6 weeks. Can I go 19:20 at the season finale in two weeks? Hmmmm...

{edit} Official results have me at 19:28, still a good bit off the old PR, but a little farther from 19:20

C • Nice Job!!!!!!!!!! 1

Friday Feb 10, 2012 #

5 AM

Note
rhr:45 slept:8.5 weight:77.7kg

7 AM

Run - Road (Dunhamtown Forest) 15:00 [3] 3.0 km (5:00 / km)
shoes: 285 RocLite B

About half of my 'road miles' this AM were on rough shoulder etc, so I'm estimating 3km on hard surfaces and putting the rest under trail mileage.

Run - Trail 53:27 9.4 km (5:41 / km)
shoes: 285 RocLite B

Dunham Pond & Dunhamtown Forest exploration. Running pretty hard at times, a bit slower in other places to discern trail system (confusing blaze system) I think I have all the main trails figured out now though.

Thursday Feb 9, 2012 #

5 AM

Note
rhr:45 slept:4.5 weight:77.4kg

C • Get well...... I think I'm ... 2

Wednesday Feb 8, 2012 #

5 AM

Note
rhr:45 slept:7.0 weight:78.1kg (sick)

woke up, felt lousy, stayed home from work and went back to bed. Woke up later and did taxes...

Tuesday Feb 7, 2012 #

5 AM

Note
rhr:46 slept:6.0 weight:77.4kg (rest day)

Monday Feb 6, 2012 #

5 AM

Note
rhr:45 slept:8.5 weight:77.8kg

10 AM

Run - Trail 10:32 [3] 2.05 km (5:08 / km)
shoes: 285 RocLite B

Dunham Woods - missed the first trail entrance, went in off Dunham Pond Rd, wandered trails - more than on map, and all apparently blazed in white - nice open woods. Wanted more time in woods than on roads, but will know better next time

Run - Road (Dunham Pond) 40:02 [3] 7.82 km (5:07 / km)
shoes: 285 RocLite B

Over to Dunham Woods and back - hard to call this 100% road run though. Stayed in junky stuff along roadside much of the time, took some diversions through smaller off-road parcels that aren't worth taking the time to calculate out of the gps track and stuff. Mid morning, sunny low 40's - absolutely gorgeous...

5 PM

Run - Road warm up/down (Shafran) 15:15 [2] 2.0 km (7:38 / km)
shoes: 285 RocLite B

down the road and back...

Run - Trail (Shafran) 15:16 [3] 2.0 km (7:38 / km)
shoes: 285 RocLite B

Afternoon run with Hayden - sunset, getting cool quickly. Opted for a series of 125m fartlek intervals, with 125m easy between. Except the final one was basically 375m. Its all good...

Sunday Feb 5, 2012 #

7 AM

Note
rhr:54 slept:5.5 weight:78.5kg

9 AM

Run - Trail long (Soapstone) 1:36:39 [3] 12.7 km (7:37 / km) +300m 6:48 / km
weight:76.6kg shoes: 285 RocLite B

A nice morning jaunt with Dave Sutherland & his dog. Cool out, but strong sunshine and no wind. Combination of Shenipsit Trail and 24k race course.

Saturday Feb 4, 2012 #

6 AM

Note
rhr:47 slept:7.5 weight:77.6kg

7 AM

Run - Trail (Moonlight prerun) 39:13 [3] 5.05 km (7:46 / km) +150m 6:46 / km
shoes: 285 RocLite B

Social run with Brad, Ginny, Regina & Colleen on the Moonlight Course. Course in great shape for tonight's run. Thought about doing a bit more but headed up to Forest Park early instead.

9 AM

Run - Road race 41:39 [5] 10.0 km (4:10 / km)
weight:76kg shoes: 285 RocLite B

I wasn't really feeling race worthy this AM and thought about passing, but figured sometimes I run well even when I don't feel 'on' beforehand. Decent enough effort, but lost a bit of energy around the zoo and leaving park. Slipped from 7th to 13th in the second half. But only 4s off my 10k PR from 6 weeks ago, so I suppose there is hope. Peter seemed to have a good race.

Results

Run - Road warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: 285 RocLite B

a little loosening before race

11 AM

Note

Tomorrow ends my base training phase, though I've only done about 80% of planned time. Monday begins a 5 week tuneup to Classic Champs. Planning on starting up some track workouts w/ Ken on Wednesday mornings, some trail fartleks Mon/Fri and hopefully some O training on weekends. As far as I'm concerned, we can skip any additional snow this year.

11 PM

Run - Trail (26th Moonlight Run) 40:00 [3] 5.05 km (7:55 / km) +150m 6:54 / km
shoes: 285 RocLite B

I'm tired now and won't feel like logging this later, so I'm pre-logging while awaiting the appointed hour. Plus I'm traveling light with no toys so will just post this mornings stats again with an estimated pace.

Friday Feb 3, 2012 #

5 AM

Note
rhr:47 slept:7.5 weight:77.2kg (rest day)

Thursday Feb 2, 2012 #

5 AM

Note
rhr:43 slept:8.0 weight:77.3kg

6 AM

Run - Road intervals (Spread Eagle(ville)) 45:27 9.36 km (4:51 / km)
shoes: 285 RocLite B

Opted to extend the morning loop - South Eagleville all the way to Rt 32, then across and back to campus via North Eagleville. First two km easy, then 1000m intervals on 3rd, 5th & 7th km - first two not too bad, third one not very fast, but it also included a gradual climb during the second half. first one pretty much flat, 2nd one included some downhill. R heel stiff to start, felt ok by 3km in...

Noticed some nice woods, a trail and a small sign saying Dunham Woods over on S Eagleville. Warrants some exploring I think...

Other 6:00 [1]

Wednesday Feb 1, 2012 #

7 AM

Run - Trail (Old Furnace Trail) 48:10 [3] 7.43 km (6:29 / km) +150m 5:53 / km
shoes: 285 RocLite B

Out with Dave A for some trail running & exploration. Started off by knocking the Old Furnace Trail off our Blue Trail List. Very nice trail, good footing, interesting, nice vista - not terribly long though... But still very fine running. 50ish, light showers...

9 AM

Run - Trail (Quinebaug Trail N) 1:25:07 [3] 11.0 km (7:44 / km)
shoes: 285 RocLite B

Original plan was to go up and do some exploring at George Washington ('87 US Champs, '89 Troll Cup) but since I had company and we were in eastern CT, we opted to go and bang out some additional Blue Trail mileage and headed down to Quinebaug. Found the right road ok, parked in an obvious DEEP parking area, headed down the only trail out of parking area but no blue blazes? Went a ways before deciding to go back and actually RTFM.. Trail actually unmarked 1/4 mile or so back up the road, but book said a trail existed from parking area (yeah right). So we wound up bashing through the woods, paralelling the road until we found a trail with blue blazes. Compared to Old Furnace, this was a pretty uninspiring bit of trail - old rocky woods roads, lots of mud pits due to ATV usage, blue trail would suddenly diverge with minimal or no blazes so a few off-course excursions ensued. Pleasant enough though. Dave had family committments so we didn't do the whole thing, but we can come back and do the S part when we come back for some of the trails in the Patchaug system.

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