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Training Log Archive: cmorse

In the 31 days ending Mar 31, 2005:

activity # timemileskm+mload
  Run - Trail7 7:27:47 50.08(8:56) 80.6(5:33) 1760119.4
  Run - Road6 5:24:29 45.05(7:12) 72.5(4:29) 460115.1
  Bike - Road3 4:55:0859.0
  Orienteering4 3:17:06 16.16(12:12) 26.01(7:35) 37878 /94c82%132.0
  Run - Mixed5 3:08:17 21.0 33.8 65053.6
  Core2 20:004.0
  Run - Terrain1 20:00 1.86(10:44) 3.0(6:40) 18012.0
  Total22 24:52:47 134.16 215.91 342878 /94c82%495.2
averages - sleep:7.7 rhr:45 weight:75.7kg

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Thursday Mar 31, 2005 #

Bike - Road (Commute) 1:08:00 [2]
ahr:121 max:144

Mtn Bike - another morning with frozen toes.

Note

Quarterly Summary -
346 running miles (don't count bike miles)
115 controls
56 hours training

need more O training in terrain (more likely now that snow is melting)

probably start commuting by bike more as weather warms - mostly because I can, not necessarily for training - though it certainly will benefit the cardio & quads...

Reading swampfox's summary last night - over 150 hours training in Jan/Feb alone - now there's a very single cowboy :-)

10 days to da goat!

Bike - Road (commute) 1:08:00 [2]
ahr:116 max:144

Wednesday Mar 30, 2005 #

Run - Mixed (lake > powerline > hare) 44:56 [2] 9.25 km (4:51 / km) +155m 4:29 / km
ahr:129 shoes: Adidas Response Trail 9

standard loop, easy pace for 25 minutes - then 20 minutes hilly terrain work, ending back up at powerline to continue loop at easy pace. Nice workout - gorgeous day - 60F - shorts & t-shirt, not much snow left in these woods at least

Run - Terrain hills 20:00 [4] 3.0 km (6:40 / km) +180m 5:08 / km
ahr:152 shoes: Adidas Response Trail 9

after 25 minute warmup headed into woods for some hill fartlek work - alternating harder minutes with easier minutes - some uphills, some downhills, some cross-hills - frequent change of direction. Turned back at 10 minutes returning to easy road/trail loop at base of powerline. Fine workout in great weather.

Tuesday Mar 29, 2005 #

Run - Mixed long (Shenipsit > 83 > Hopkins) 1:18:25 [2] 13.8 km (5:41 / km) +340m 5:04 / km
ahr:122 max:170 shoes: Adidas Response Trail 9

warming up - trails muddy & icy in spots, a few stretches that were enjoyable to run on. After 20 minutes ran 4x1min intervals on dryish section of 1/2 marathon course, then trails degenerated into total garbage - bailed out W side of forest to Rt 83 - ran 83 > Hopkins - very slow - picked up a little once back in woods near Bonair

Monday Mar 28, 2005 #

Run - Mixed tempo (lake > powerline > hare) 39:56 [4] 9.25 km (4:19 / km) +155m 3:59 / km
ahr:151 slept:6.0 shoes: Adidas Response Trail 9

cold & pouring rain - not enough time for longer run so just ran to lake, up powerline, then back

Saturday Mar 26, 2005 #

Run - Mixed warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Jalas Champion

Orienteering race (Hoyt Sprint B) 24:00 [5] *** 3.22 km (7:27 / km)
ahr:163 spiked:11/14c shoes: Jalas Champion

Orienteering race (Hoyt Sprint A) 19:24 [5] *** 2.54 km (7:38 / km)
ahr:163 spiked:8/11c shoes: Jalas Champion


Course "A" - Splits

Course "B" - Splits

Friday Mar 25, 2005 #

Run - Road intervals (around the lake w/ dirt i) 1:18:46 [4] 18.2 km (4:20 / km) +230m 4:04 / km
ahr:146 max:168 rhr:43 slept:8.0 weight:76.2kg shoes: Adidas Response Trail 9

quandry - sprint races tomorrow, so usually I would lay low today. But haven't run since Monday and weekly mileage well under 20. So opt for an easy long run around the lake. But heading out I have lots of energy having not run in days so wind up running at a brisk pace and pushing the dirt sections and mill hill hard. Damn fine workout (cut 2:29 from previous route PR) and a nice sunny early morning to be out. We'll just have to see how well I can recover for tomorrow.

Core 10:00 [3]

random stretches - legs & torso - while playing w/ hayden on swingset

Wednesday Mar 23, 2005 #

Bike - Road (Commute) 1:02:00 [2]
ahr:124 max:148 rhr:42 slept:8.0

28F, becoming overcast
first ride to work of the season - felt good, but toes froze. Rode Mtn Bike

Bike - Road (commute) 1:07:00 [2]
ahr:118 max:145

radar showed precip moving in so left promptly at 1. No problems so must have been precip aloft - forecast still calling for 8-12" of white crap - I'll believe it when I see it - and I'm hoping I don't. But it does 'feel' like snow... bummer...

Tuesday Mar 22, 2005 #

Note
slept:8.0 weight:76.7kg (rest day)

gorgeous day, 50's, sunny, snow melting fast. Birthday today so opted to skip running & putter about the house. Cleaned up the mountain bike - may start commuting by bike as gas prices keep going up.

Monday Mar 21, 2005 #

Run - Trail (Shenipsit NB) 54:30 [2] 8.75 km (6:14 / km) +175m 5:40 / km
ahr:122 max:142 rhr:46 slept:8.0 weight:76.2kg shoes: Response Trail CL '03

hi 30's, overcast, snow melting out on lower slopes, crappy footing elsewhere.

not inspired to push so just an easy run, walked a few hills. Ran for about 30 mins, then rather than turning around I pulled up a stump (lots o' logging) and hung out a bit before heading back. Nice & peaceful in the woods.

Sunday Mar 20, 2005 #

Orienteering race (Rocky Neck Orange) 39:33 [3] *** 3.92 km (10:05 / km) +100m 8:57 / km
ahr:148 max:178 spiked:9/11c slept:8.0 weight:76.2kg shoes: Jalas Champion

cool, overcast
Orange course
don't think any other A! folk there, so just a training entry
lots of briars in woods, not terribly fast running
#2 misplaced - probably 3 min lost
tried to go direct through laurel enroute to #10 - probably lost 2-3 mins over much longer trail run.
Good workout.

Orienteering race (Rocky Neck Yellow) 28:04 [3] *** 3.33 km (8:26 / km) +80m 7:31 / km
ahr:145 max:175 spiked:6/11c shoes: Jalas Champion

yellow course

first control in tunnel under rr tracks - group of about 20 scouts - each apparently with own punch card, fought way to front as I was running and they were obviously first-timers. lost 30sec

enroute to #5 went straight through laurel & small marsh, got hung up in crap beyond marsh - lost about a minute

enroute to #9 went straight rather than longer, roundabout ail, laurel not bad but crease in map (reused from first run) hid impassable cliff - oops.. scooted around N end - maybe 45s lost.

both good workouts, slower pace than anticipated probably due to picking routes through briars and stubbornly taking direct routes through laurel

fewer spikes due to minor overruns and no clue sheet - hunting near feature

Saturday Mar 19, 2005 #

Run - Trail long (Soapstone) 1:02:55 [3] 12.5 km (5:02 / km) +330m 4:27 / km
ahr:137 max:156 shoes: Response Trail CL '03

ice, packed snow & frozen, rutted mud.
easy outbound 29:29, sustained uphill push on return. good workout

Friday Mar 18, 2005 #

Run - Road tempo (hare & back [+22s]) 19:20 [3] 4.7 km (4:07 / km)
ahr:145 max:167 rhr:53 slept:4.5 weight:75.7kg shoes: Response Trail CL '03

40's, sunny - quite nice
easy - 3:40 - warming up
5:44 out
6:23 back
3:32 finish
although did not feel short of breath, felt like I could not breath deep enough to really drive pace I wanted - running hard as I could sustain, yet only 145bpm - whereas yesterday @ Gay City I was frequently in the upper 150's
light asthma while cooling down.

Thursday Mar 17, 2005 #

Orienteering tempo (Gay City - Troll Orange 1) 32:11 [4] *** 4.25 km (7:34 / km) +105m 6:44 / km
ahr:153 max:163 spiked:9/9c rhr:41 slept:8.0 weight:75.7kg shoes: Kumasi GTX

sloppy (running conditions, not my navigating)

wet, sloppy snow or occassionally shoe sucking mud on exposed trails. Ran Troll Cup Orange 1. Tough running in heavy snow. Good workout though. Ran w/o compass, drifted a couple times thinking I would navigate off some stone walls buried under snow. NOT

Run - Trail warm up/down (Gay City) 29:00 [2] 5.0 km (5:48 / km)
shoes: Kumasi GTX

Wednesday Mar 16, 2005 #

Note

no time :-(

Tuesday Mar 15, 2005 #

Run - Trail (Shenipsit NB) 47:19 [3] 8.75 km (5:24 / km) +175m 4:55 / km
ahr:144 max:170 rhr:43 slept:8.5 weight:75.3kg (sick) shoes: Response Trail CL '03

lower back very sore, but not noticeably when running. Snow consolidating down, good footing, few more days like this a S slopes should melt out

Monday Mar 14, 2005 #

Note
rhr:53 slept:8.5 weight:74.4kg (sick)

Sunday Mar 13, 2005 #

Run - Trail long (Soapstone) 1:42:35 [3] 19.0 km (5:24 / km) +475m 4:48 / km
ahr:130 max:158 rhr:43 slept:9.0 weight:74.8kg shoes: Response Trail CL '03

long run on snowmobile highways in forest. Gulf Rd > 83 & back, followed by Sodom Rd out/back. Soft footing = good ankle/knee workout. Ran 100% - no walking breaks whatsoever. Nice day to be out

Saturday Mar 12, 2005 #

Run - Trail long (shenipsit nb) 1:25:31 [3] 13.6 km (6:17 / km) +320m 5:38 / km
ahr:136 max:170 rhr:43 slept:9.0 weight:75.7kg shoes: Response Trail CL '03

6-8 inches of new snow (& still falling) over last weeks uncompacted snow meant breaking trail through 10-16" of powder. Tough work outbound. Return faster running in my own footsteps and gentle downhill - pretty surreal with a powder spray breaking in front of me while tearing downhill. Slow pace, but good workout nonetheless.

Friday Mar 11, 2005 #

Note

this week sucked - started out well with three good runs @ DVOA sprints, but then missed three (almost four) days due to schedule. Barely managed 4 hours. More snow tonight - hopefully get next week off to a good start w/ a couple longer trail runs this weekend.

Thursday Mar 10, 2005 #

Run - Road (hare & back) 21:01 [2] 4.7 km (4:28 / km)
ahr:129 max:141 rhr:45 slept:8.0 weight:75.3kg shoes: Response Trail CL '03

Body had no desire to run but already had 2 no-run days this week. Thought about out/back to 2nd barrier for some soft mileage, but it was soon evident that today wasn't it. Settled for easy run on dirt road.

Wednesday Mar 9, 2005 #

Run - Road long (Around the lake) 1:24:19 [3] 18.2 km (4:38 / km)
ahr:140 max:160 rhr:44 slept:8.0 weight:75.3kg shoes: Response Trail CL '03

cold, windy, drifting snow - slick footing & headwinds made for tough workout

both achilles tight early, upper L calf complaining toward end

Tuesday Mar 8, 2005 #

Note

Family & work - no time to run Mon or Tue. Will try to get a couple longer runs in before Friday

Sunday Mar 6, 2005 #

Run - Trail long (Shenipsit NB) 1:05:57 [2] 13.0 km (5:04 / km) +285m 4:34 / km
ahr:131 max:146 shoes: Response Trail CL '03

20's, light snow
some bare spots, but mostly 2-5 inches of soft, slippery snow. Did about 7-8 minutes off trail cutting back to main trail. Definitely faster pace coming back - about 5 minutes faster on return

Saturday Mar 5, 2005 #

Event: 3 Sprints (Sat) and Middle Dst/Route Choice Team Training (Sun)
 

Orienteering race (Curly) 17:03 [5] **** 2.88 km (5:55 / km) +21m 5:43 / km
ahr:161 spiked:12/13c shoes: Response Trail CL '03

15th of 57, 4th M40

Orienteering race (Larry) 17:33 [5] **** 3.12 km (5:38 / km) +39m 5:18 / km
ahr:158 spiked:13/13c shoes: Response Trail CL '03

12/50, 3rd M40

Orienteering race (Moe) 19:18 [5] **** 2.75 km (7:01 / km) +33m 6:37 / km
ahr:156 spiked:10/12c shoes: Response Trail CL '03

12/42, 3rd M40

Run - Mixed warm up/down 15:00 [2]


Curly (1) - Splits

Larry (2) - Splits

Moe (3) - Splits

Friday Mar 4, 2005 #

Note
rhr:44 slept:4.5 weight:75.7kg (rest day)

Thursday Mar 3, 2005 #

Run - Road (lake & back) 37:18 [2] 8.5 km (4:23 / km)
ahr:135 max:153 slept:8.5 shoes: Response Trail CL '03

totally uninspired run - stride felt 'off' for 2km or so. no zip in legs.

Wednesday Mar 2, 2005 #

Bike - Road (woodlake & back - mtn bik) 30:08 [2]
ahr:126

Tuesday Mar 1, 2005 #

Run - Road long (Around the lake) 1:23:45 [3] 18.2 km (4:36 / km) +230m 4:20 / km
ahr:137 max:158 slept:8.0 weight:77.1kg shoes: Response Trail CL '03

30f, snowing lightly
pavement wet, dirt snowy & slick in spots
ok run, 2.5 minutes slower than last week

Core 10:00 [1]

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