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Training Log Archive: cmorse

In the 31 days ending Jul 31, 2012:

	activity	#	time	miles		km		+m		load
	Rogaine	2	21:48:00	45.48	(28:45)	73.2	(17:52)		31c	392.4
	Run - Trail	9	6:46:34	40.74	(9:59)	65.56	(6:12)	900		141.2
	Core	17	2:46:00							16.6
	Hiking	5	2:30:00	8.64	(17:22)	13.9	(10:47)			27.0
	Run - Road	1	1:04:11	6.34	(10:08)	10.2	(6:18)			19.3
	Orienteering	1	1:00:00	2.17	(27:35)	3.5	(17:09)		12c	6.0
	Total	31	35:54:45	103.37		166.36		900	43c	602.4
averages - sleep:7.2 rhr:48 weight:77.5kg

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Tuesday Jul 31, 2012 #

5 AM

Note
rhr:48 slept:7.5 weight:78.1kg

9 PM

Core 10:00 [1]

another day shot, got a bit of ITB stretching in. Isn't bothering me anymore, but figure it can't hurt to keep it up. Need to get the sword out and see if I remember anything as well. Hell, maybe I'll even manage a run tomorrow if I can squeeze it in before work...

Monday Jul 30, 2012 #

5 AM

Note
rhr:49 slept:8.5 weight:76.5kg

9 AM

Hiking 30:00 [2] 3.0 km (10:00 / km)

brisk walk across campus to do some banking

8 PM

Note

was hoping to get a run in today, but not happening. Legs very fatigued, doesn't feel like from running yesterday, more like the Lyme achiness.

Sunday Jul 29, 2012 #

6 AM

Note
rhr:52 slept:6.0 weight:78.4kg

Late night at Santana/Allman Brothers show. Both shows very good, though light rain through the Santana set. Carlos came on for a few songs with the Allmans as well. And Gregg was a lot more lucid than when I saw them in '82.

9 AM

Run - Trail race (Soapstone Assault) 1:04:14 [4] 9.0 km (7:08 / km) +600m 5:21 / km
weight:76.4kg shoes: 340 ORoc 2010

CCW loop around Soapstone, ascending & descending each route up the mountain along the way - 6 up, 5 down - finish on top of tower after killer hill. 8th of 21, though was holding my own in third until about halfway around, then not much in the tank beyond there.

Run - Trail (Soapstone Assault) 45:00 [2] 5.0 km (9:00 / km) +50m 8:34 / km

Putting out course markings and retrieving them afterwards - pretty slow & feeble on the latter

Saturday Jul 28, 2012 #

7 AM

Note
rhr:46 slept:9.25 weight:79kg

Toronto wasn't kind to the G. Need to work on that...

C • water purifier 3

10 AM

Run - Trail (Hop River) 46:45 [3] 9.8 km (4:46 / km)
weight:77.5kg shoes: 212 X-Talon 2012

Warm, humid. 3 miles up, 3 down. Not much zip towards the end. Lots of folks out today.

Friday Jul 27, 2012 #

8 AM

Note
rhr:51 slept:5.0 weight:79.8kg

Back to the US and land of internets... Got in about 3am. 50.2 mpg, but had a lot of slow city driving getting away from Toronto and then slow rain between Syracuse & Albany

11 AM

Note

Mmm, cleaning last weeks rogaining gear & clothes out of the back of the car after spending the week in Toronto - not pleasant...

Sunday Jul 22, 2012 #

8 AM

Rogaine race (CNYO XXII) 3:48:00 [3] *** 13.2 km (17:16 / km)
5c shoes: 212 X-Talon 2012

Final short loop
65-42-70 not found -52-57-HH

Results

Saturday Jul 21, 2012 #

Event: CNYO Rogaine XXII

3 AM

Note
rhr:49 slept:6.0 weight:78.7kg

oh well, 6 hours solid sleep beats a restless night in a wet field, time to get up and drive. At least I dont have to deal with wet camping gear.

12 PM

Rogaine race (CNYO XXII) 18:00:00 [3] *** 60.0 km (18:00 / km)
26c slept:0.0 shoes: 340 ORoc 2010

First loop - ccw northern part -
22-48-37-26 water
58-46-33-66-53-83-47-75-35
77-64-51-30-69-36
56-87-61-68-39
67-24-HH

Rugged terrain, so no significant running. Lots of FDFs, and lots of bramble forest regrowth - very, very slow going and plenty of bloodletting.

Hydration & fueling went well - tired in the wee hours, but no real energy issues. Only cramping was during an extended break @ 2130.

beginning of heel blister, borrowed real nice tape from Pavel, need to get some of that. No issues after taping.

Lights worked ok, but took safe night routes rather than extended cross country legs at night.

Wasted a lot of time on a number of mishung controls, some never found but credited, others eventually located on dubious 'features' nearby. A couple never found.

Only dropped two controls from our initial northern loop, most due to falling behind schedule on treasure hunts. Slowing down & Sunday AM issues meant our southern loop plans were really nothing like planned.

Considering I havent done this in 10 years, quite happy with the final score.

Friday Jul 20, 2012 #

9 PM

Note

packed, rested and unusually apprehensive about the upcoming Rogaine. I mean, I've rogained before and even had a couple top 3 overall finishes - but it has been over 10 years and multiple cases of Lyme have really messed with me in the interim.

I've done a lot more ultra distance running the past few years and I'm in better overall shape and much better endurance than I had back then. But still asking myself if I'm ready...

Fueling - everything I'm bringing I've used before with good results, but still wondering whether my stomach is going to turn on me..

tech - I've got multiple lights, both far superior to what I had the last time I did this, but still have worries about reliability...

shoes - at the moment I've only got x-talons or studded o-rocs. course will have lots of paved interludes, so x-talons it is, but will they be ok for 24 hours?

likely just frivolous worrying, but can't remember being this nervous about a race in a very, very long time...

oh well, 15 hours to start, time to get some sleep before my 4am departure...

Thursday Jul 19, 2012 #

6 AM

Note
rhr:47 slept:9.0

C • how ya doin'? Here's hopin... 4

Wednesday Jul 18, 2012 #

6 AM

Note
rhr:47 slept:6.0 weight:77.6kg

lousy sleeping night, very tired this AM

6 PM

Run - Trail warm up/down (Bolton XC) 7:00 [3] 1.6 km (4:22 / km)
shoes: 212 X-Talon 2012

Easy jaunt on the kids course to loosen up. A bit cooler after the rain, but very, very humid out...

Run - Trail (Bolton XC) 17:17 [4] 3.7 km (4:40 / km)
shoes: 212 X-Talon 2012

Another non-race. Off the line hard to get onto narrow trails at the front, but then settled back to a nice cruise, not concerned with folks going by me. Then kicked it up to race pace for the final 300m or so, passing a couple folks to finish in 12th. Would have been tough racing with the sticky weather, but the legs felt just fine, so optimistic that we'll be ok this weekend. But appears there will be a lot of road running between forested segments, so not sure how the light shoes will serve me. But the only other option I have is the O-Rocs, and I'm certainly not wearing spikes for extended road running..

Results

9 PM

Note

pondering clothing for the Rogaine. Summer weather has me leaning toward running shorts & WCOC O top. But potential for bugs, nasty veg & the fact that im still on doxy has me thinking light zip off pants, which are very light & comfortable, but I've never tried to run in them and that could be a bad thing. Perhaps I'll wear pants, but have shorts in case I choose to bail on the long pants.

Core 10:00 [1]

Tuesday Jul 17, 2012 #

5 AM

Note
rhr:46 slept:7.0 weight:77kg

Monday Jul 16, 2012 #

5 AM

Note
rhr:46 slept:8.0 weight:77.1kg

5 PM

Orienteering (Crandalls Training) 1:00:00 [1] *** 3.5 km (17:09 / km)
12c shoes: 212 X-Talon 2012

Upper 80's, humid, buggy - but Hayden wanted to go orienteering, so orienteering we went. Set an orangish course with plenty of cross country navigation - ran some, but a lot of walking too. Enjoyable time, plenty of FDF's though...

9 PM

Core (stretching) 12:00 [1]

Sunday Jul 15, 2012 #

6 AM

Note
rhr:47 slept:4.5 weight:76.2kg

Saturday Jul 14, 2012 #

5 AM

Note
rhr:48 slept:7.0 weight:76.7kg (sick)

6 AM

Core 5:00 [1]

Run - Trail (Soapstone) 46:30 [3] 5.8 km (8:01 / km) +100m 7:23 / km
shoes: 212 X-Talon 2012

Easy run with Brad & Ginny

10 AM

Run - Trail (Hop River Trail) 1:00:50 [3] 10.7 km (5:41 / km)
shoes: 212 X-Talon 2012

Took Ellen & Hayden for bike ride, I ran. Bolton Notch to Andover & back. Nice morning but getting warm & steamy toward the end. Brisker pace than this AM, with a couple walking breaks just to mix things up.

Friday Jul 13, 2012 #

6 AM

Note
rhr:49 slept:8.25 weight:77.5kg (sick)

Run - Trail (Soapstone Base) 20:05 [3] 3.2 km (6:17 / km) +50m 5:49 / km
weight:76.7kg shoes: 212 X-Talon 2012

Easy run around the base of the mountain. Not much, but it counts...

9 PM

Core (Stretching) 18:00 [1]

Thursday Jul 12, 2012 #

4 AM

Note
rhr:47 slept:6.0 weight:76.8kg (sick)

5 AM

Core (Stretching) 4:00 [1]

Run - Trail (Mansfield Hollow) 37:10 [3] 5.66 km (6:34 / km)
shoes: 212 X-Talon 2012

Easy morning run with Ken at Mansfield Hollow. Felt pretty good, but L knee noticeable on downhills.

9 PM

Core (stretching ITB) 13:00 [1]

Wednesday Jul 11, 2012 #

5 AM

Note
rhr:47 slept:6.5 (sick)

tired, but otherwise feel fine. waiting on another doctor appt on Friday. may try an easy run at Bolton tonight, should also get back to swords, haven't been in over a month now, though I think tonight may be mostly daggers instead of longsword.

6 PM

Core (ITB Stretches) 10:00 [1]

Run - Trail warm up/down (Bolton XC) 7:20 [2] 1.6 km (4:35 / km)
shoes: 212 X-Talon 2012

kids course, about 20m behind Hayden until end where I snuck up and told him to kick the final 250m, which he did.

Run - Trail (Bolton XC) 17:23 [3] 3.7 km (4:42 / km)
shoes: 212 X-Talon 2012

Not racing, just cruising tonight. Started mid-pack, legs felt fine but elected to 'do no Bricker' and just kept it easy all the way around. Time seems quite acceptable for an easy effort.

10 PM

Core (stretching) 15:00 [1]

Tuesday Jul 10, 2012 #

6 AM

Note
rhr:47 slept:6.0 weight:77.5kg (sick)

really dragging this AM

10 PM

Core (Stretching) 10:00 [1]

more stretching before bed. Didn't notice any tightness tonight.

Monday Jul 9, 2012 #

5 AM

Note
rhr:45 slept:8.0 weight:77.1kg (sick)

11 PM

Core (stretching) 10:00 [1]

solo today, in before 6, out after 6, then back after dinner to clean up loose ends I missed in my hurry to leave at 6.... Mondays....

Various ITB stretches while reading a bit

Sunday Jul 8, 2012 #

7 AM

Note
rhr:47 slept:8.0 weight:77.5kg (sick)

8 AM

Run - Road (Lake) 1:04:11 [3] 10.2 km (6:18 / km)
weight:76kg shoes: 212 X-Talon 2012

Easy run to end of lake, couple walking breaks. Empty stomach except for Doxy - bad idea, mucho nausea. L knee bothersome on any sort of incline - up or down - but ok walking.

10 AM

Core (Stretching) 10:00 [1]

12 PM

Core (Stretching) 5:00 [1]

Saturday Jul 7, 2012 #

5 AM

Note
rhr:50 slept:7.5 weight:78kg (sick)

6 AM

Run - Trail (Sampler) 37:00 [3] 5.8 km (6:23 / km) +100m 5:52 / km
weight:77.3kg shoes: 212 X-Talon 2012

First run in two weeks. Felt awkward for about 5 minutes then settled into a groove with Dave & Tony and felt real good. Opted not to go longer and ease into things instead.

Lots of FDFs, but none in the goo - perhaps the bag balm isn't sticky enough to catch them?

C • Need some Tanglefoot? 5

Core (Stretching) 10:00 [1]

ITB stretches while standing around BSing after run

12 PM

Core (Stretching) 6:00 [1]

11 PM

Core (stretches) 8:00 [1]

Friday Jul 6, 2012 #

8 AM

Note
rhr:51 slept:7.5 weight:77.2kg (sick)

Got back late, still up early but no good reason to stay up so back to bed until after 8am. Decadence....

Core (Foam Roller - ITB) 10:00 [1]

Thursday Jul 5, 2012 #

5 AM

Note
rhr:50 slept:7.5 weight:77.4kg (sick)

headed into NYC to take Ellen & Anna to the Met. Lots of walking & time on feet today, not loggable.

5 PM

Hiking (Central Park) 30:00 [1] 2.4 km (12:30 / km)

Very casual walk around the Reservoir Loop in Central Park after a day at the Met. Time is estimated walking time. Sat a while on the west side and were out about an hour.

Had map in hand all day as we zipped about the museum - take all that art out and it would make a very cool indoor sprint-O venue. :-)

C • Oh, that Met... 8