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Training Log Archive: cmorse

In the 31 days ending May 31, 2011:

activity # timemileskm+mload
  Run - Trail4 13:20:00 62.17(12:52) 100.06(8:00) 2500280.8
  Hiking2 6:55:00 20.44(20:18) 32.9(12:37) 45083.0
  Bike - Recumbent4 2:32:34 28.79(5:18) 46.33(3:18) 10033.3
  Run - Mixed3 2:07:25 16.89(7:33) 27.18(4:41) 12064.3
  Run - Road2 2:00:48 14.91(8:06) 24.0(5:02) 63036.2
  Bike - Stationary3 1:52:47 37.35(3:01) 60.11(1:53) 536033.8
  Other3 38:30
  Run - Treadmill1 26:28 3.11 5.019.9
  Total19 29:53:32 183.67 295.58 9160551.3
  [1-5]19 29:15:02
averages - sleep:7.5 rhr:47 weight:75.6kg

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Tuesday May 31, 2011 #

4 AM

Note
rhr:46 slept:7.5 weight:75.7kg

5 AM

Run - Road hills (Happy Hills) 1:02:27 [3] 12.0 km (5:12 / km) +315m 4:36 / km
shoes: old 285 Roclite A

With Bruce, Tony & Rick. Only did three repeats, last one was 19:03.

Monday May 30, 2011 #

7 AM

Note
rhr:48 slept:8.0 weight:75.7kg

Sunday May 29, 2011 #

6 AM

Note
rhr:47 slept:8.0 weight:76.3kg

7 AM

Run - Trail (Bald Mtn) 1:54:00 [3] 14.4 km (7:55 / km) +400m 6:57 / km
weight:74.7kg shoes: old 285 Roclite A

easy paced run with Ginny & Jaime. Humid, but otherwise pleasant.

Saturday May 28, 2011 #

5 AM

Note
rhr:44 slept:7.0 weight:75.3kg

C • regaine 1
7 AM

Hiking (Nipmuck) 3:30:00 [2] 16.0 km (13:08 / km) +200m 12:21 / km
shoes: old 285 Roclite A

Scout hike - Nipmuck Trail north from SE trailhead - up around Mansfield Reservoir - lots of stops, leisurely

Friday May 27, 2011 #

5 AM

Note
rhr:47 slept:7.5 weight:76.6kg

Bike - Stationary 44:23 [3] 24.0 km (1:51 / km) +2304m 1:15 / km
ahr:110 max:132

tried to ride at about 150 watts average except for the last 5 minutes when I let it drop quite a bit - average was 148w. Put a few 400m intervals in midway where I cranked it up to 300+ watts for a short distance - increasing cadence, not resistance.

Weight is creeping up again, looks like time spent on the bike isn't sufficient to keep the weight in check, I need to get a couple decent runs a week in to do that...

Other (sauna) 10:00 [0]

running late, so just 10 minutes today.
7 PM

Run - Treadmill warm up/down 7:00 [2]
shoes: NB 790 {green}

Run - Treadmill tempo 19:28 [5] 5.0 km (3:54 / km)
ahr:155 max:172 shoes: NB 790 {green}

5k race pace while J&H swam at the pool. Felt very hard at the end. Glad it was over.

Thursday May 26, 2011 #

5 AM

Note
rhr:45 slept:8.0 weight:76.4kg

4 PM

Bike - Recumbent (Woodlake) 25:06 [3] 11.75 km (2:08 / km) +100m 2:03 / km
shoes: Slipstream

Quick rocket run out to Rt 74 and back, about 2:25 faster than a couple weeks ago. No time for anything else. Warm, low 80's so just cranked it as hard as I could. Hit a couple potholes on the dirt road pretty good, but kept it in control. Always a dog up the hills though, even though there aren't any big ones on this route.

Wednesday May 25, 2011 #

5 AM

Note
rhr:49 slept:6.0 weight:76.4kg

Other (sauna) 15:00 [0]

Bike - Stationary 30:04 [3] 16.11 km (1:52 / km) +1436m 1:17 / km

Tuesday May 24, 2011 #

5 AM

Note
rhr:48 slept:6.5 weight:76.4kg

Bike - Stationary 38:20 [3] 20.0 km (1:55 / km) +1620m 1:22 / km

Other (sauna) 13:30 [0]

Monday May 23, 2011 #

5 AM

Note
rhr:46 slept:8.5 weight:75kg

Sunday May 22, 2011 #

5 AM

Note
rhr:47 slept:7.0 weight:75.8kg

7 AM

Run - Trail long (Case) 1:55:00 [3] 17.4 km (6:37 / km) +500m 5:47 / km
weight:74.1kg shoes: 340 ORoc 2010

with John, Dom & Dave. Legs achy, no zip. Cut it short toward the end, others went 14-16...

Saturday May 21, 2011 #

5 AM

Note
rhr:50 slept:8.25 weight:75.1kg

5 PM

Bike - Recumbent (Rt30 I384) 1:15:00 [2] 16.4 km (4:34 / km)
shoes: Slipstream

rail trail ride with Jackson. Nice afternoon, very sedate pace.

Friday May 20, 2011 #

5 AM

Note
rhr:49 slept:8.5 weight:74.6kg

headed camping with scouts after work, so it looks like yesterdays 5 miler will be the only training on the books this week. At least it was an honest effort. Need to find some more hours in the day somewhere.

Thursday May 19, 2011 #

5 AM

Note
rhr:45 slept:7.25 weight:76.2kg

5 PM

Run - Mixed tempo (Hare 5m) 33:45 [5] 8.0 km (4:13 / km) +60m 4:04 / km
weight:75kg shoes: old 285 Roclite A

race pace, couldn't have pushed harder if I wanted to. Humid, lots of water on trail.

Wednesday May 18, 2011 #

5 AM

Note
rhr:50 slept:7.3 weight:75.5kg

Tuesday May 17, 2011 #

5 AM

Note
rhr:48 slept:7.0 weight:76.4kg

still feeling the legs so passed on Happy Hills today. Hopefully get out for something later on.

Monday May 16, 2011 #

5 AM

Note
rhr:50 slept:7.0 weight:75.1kg (rest day)

Yup, legs are sore this morning....

Sunday May 15, 2011 #

Event: Soapstone Mountain Trail Races
 
5 AM

Note
rhr:45 slept:7.0 weight:75.4kg

Since the goats getting shaved today, I opted to do the same. Been considering it for a while and wearing a grey patch on my chin was getting old....

Maybe I'll be more aerodynamic at Soapstone this AM. Doing the long race for the first time in many years since the kids are old enough to solo the short race.
C • shaved 2
9 AM

Run - Trail race (Soapstone) 2:16:00 [4] 24.0 km (5:40 / km) +600m 5:02 / km
weight:74.4kg shoes: 340 ORoc 2010

Skies opened up after first water stop, had to back off the pace to maintain (aka see) the footing. Back half of course was pretty much a single track stream all the way back to the mountain. Felt great the whole way but about 15 minutes off my goal time of 2 hours. Striders Scott Livingston, John Agosto & Tony Bonnano finishing ahead of me, Dave Merkt (injured) just back. Many other Striders out on the mountain today as well.

Saturday May 14, 2011 #

6 AM

Note
rhr:50 slept:7.5 weight:75.7kg

7 AM

Run - Mixed tempo (Hare 5m) 33:44 [4] 8.0 km (4:13 / km) +60m 4:04 / km
weight:75kg shoes: old 285 Roclite A

5 mile - plan to run steady at as fast a pace as I could maintain - near race pace. A very good run

Looks like I sweat about 1/4# per mile

Friday May 13, 2011 #

5 AM

Note
rhr:43 slept:7.0 weight:75.5kg

Thursday May 12, 2011 #

5 AM

Note
rhr:49 slept:8.0 weight:75.9kg

6 PM

Note

Had good intentions of getting out for a run or ride this afternoon, but felt really crappy and took a short nap. Feeling better now, but rarely have the willpower to venture out after dark, bed sounds much more appealing... maybe tomorrow...

Wednesday May 11, 2011 #

Event: Cemetery Hill Inaugural Sprint
 
5 AM

Note
rhr:47 slept:8.0 weight:76kg

Tuesday May 10, 2011 #

5 AM

Run - Road hills (Happy Hills) 58:21 [3] 12.0 km (4:52 / km) +315m 4:18 / km
rhr:54 slept:6.5 weight:76.5kg shoes: old 285 Roclite A

Happy Hills with Bruce & Tony. Light enough at 5am to dispense with headlamps. Very brisk set of hills, 3 was enough today. Tony continued on for a 4th.

Monday May 9, 2011 #

5 AM

Note
rhr:55 slept:8.0 weight:76.2kg

hr up, weight creeping up. Time to seriously get back to L&F routine.
5 PM

Bike - Recumbent (Gone Fishin....) 25:00 [1] 4.0 mi (6:15 / mi)
shoes: Slipstream

Slow ride out to the lake so Hayden could go fishing. Then back for dinner... Quite leisurely...

Sunday May 8, 2011 #

6 AM

Note
weight:74.9kg

Feel great - like I didn't run at all yesterday. But then again the plan was to go out easy and keep in control - so yesterday really was a half marathon at an easy pace (well, as easy as one can on Silvermine/Surebridge), followed by a half marathon of walking (easier than easy pace) So I guess no big surprises there, eh?
11 AM

Bike - Recumbent (Woodlake out&back) 27:28 [3] 7.3 mi (3:46 / mi)
shoes: Slipstream

7.3 miles, 15.9mph - sweating more on this short bike ride than I was while running yesterday. WTF?

Saturday May 7, 2011 #

Event: North Face Endurance Challenge - Bear Mountain
 
5 AM

Run - Trail long (Bear Mtn) 7:15:00 [3] 27.5 mi (15:49 / mi) +1000m 14:13 / mi
weight:74.7kg shoes: 340 ORoc 2010

DNF @ 27+. Medical issues perhaps related to recent prescription change. Disappointing, but the right choice. More later. Sleep now....

Note: 2045m climb for course, I just estimated half for the part I did...

Friday May 6, 2011 #

5 AM

Note
rhr:43 slept:8.0 weight:75.5kg (rest day)

haven't run diddly this week. I guess we'll call it well rested.

Thursday May 5, 2011 #

5 AM

Note
rhr:45 slept:8.0 weight:75kg

Wednesday May 4, 2011 #

5 AM

Note
rhr:44 slept:7.0 weight:75kg

Tuesday May 3, 2011 #

5 AM

Note
rhr:44 slept:7.25 weight:76.2kg

3 PM

Run - Mixed (Hare Lake Loop) 59:56 [2] 6.95 mi (8:37 / mi)
weight:75.7kg shoes: 340 ORoc 2010

Easy run, initially just planning on 3 miles to loosen the legs, but didn't have to be home for Hayden's bus, so headed on up Hare Rd over to powerlines and down to Cider Mill, then back up past powerlines then down to N end of Lake, took dirt road around lake and back via Shenipsit Lake Rd. Easy pace all around, trying to stay between 8-9 minutes per mile. Mid 70's & steamy, but felt good...

Monday May 2, 2011 #

5 AM

Note
rhr:45 slept:7.75 weight:76.3kg (rest day)

Planning on a very light week.

My first 50 miler and current PR was on the gently rolling terrain at Pinelands Farm up in Maine in 2009 (9:31).

Saturday I'll try the distance again, this time in the bowels of Harriman State Park at the North Face Endurance Challenge running with a couple of my Shenipsit Strider teammates - Deb Livingston who won the women's race and finished 4th overall a couple years ago, and Dave Merkt, a relative newcomer to ultrarunning having notched his first ultra with a 12th place finish at Traprock 50km a couple weeks ago, finishing a couple minutes ahead of Deb and 45 minutes ahead of me.

I hold no illusions about running 'with' either of them this weekend, we'll ride over to the 5am start together but once the gun goes off I suspect that will be all I see of them until I finish.

I'm feeling good, with over 600 running miles logged so far this year, which is more than I've logged at this point in the year since I began here on AP 11 years ago. My lyme appears to be on hiatus (hopefully for good) so we'll see what happens. Can I set a PR at Bear? Not bloody likely, but I'll keep the splits required for a 9:30 finish in mind as I run, but plan on walking very early and am not going to worry about it if I fall behind that pace. In the big picture, this is a training run for the CNYO Regaine in 4 weeks so finishing comfortably is the main goal.

Bear will be the first trail race I've ever run with chip timing, apparently they will have timing mats at some of the aid stations as well as the start/finish and their timing company has a setup where split times are posted live to competitors Facebook and Twitter feeds. I'm not on Twitter, but will be signing up to have my splits posted on my Facebook page for anyone that cares...

Sunday May 1, 2011 #

7 AM

Note
rhr:46 slept:8.0 weight:75.5kg

2 PM

Hiking (Shenipsit) 3:25:00 [2] 10.5 mi (19:31 / mi) +250m 18:11 / mi
shoes: NB 790 {green}

Hiking MB Hike - Walker Res to Bolton Notch Pond & back. Many breaks, but decent while walking.

Feet a little sore after 4+ hours in minimalist shoes. May consider O-Rocs for next weekend just for more foot protection.

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