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Training Log Archive: cmorse

In the 31 days ending Aug 31, 2012:

	activity	#	time	miles		km		+m				load
	Run - Trail	12	13:37:07	84.57	(9:40)	136.11	(6:00)	1070				318.6
	Hiking	4	7:45:00	11.5	(40:27)	18.5	(25:08)	800				70.5
	Run - Road	6	1:59:36	14.7	(8:08)	23.65	(5:03)	70				40.2
	Orienteering	2	1:13:14	3.11		5.0			23 /	57c	40%	62.6
	Longsword	1	22:00									2.2
	Total	22	24:56:57	113.87		183.26		1940	23 /	57c	40%	494.1
averages - sleep:7.4 rhr:46 weight:78.1kg

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Friday Aug 31, 2012 #

5 AM

Note
rhr:45 slept:8.25 weight:78.8kg (sick)

Thursday Aug 30, 2012 #

5 AM

Note
rhr:50 slept:8.5 weight:77.6kg

Wednesday Aug 29, 2012 #

Event: Mike's Maze, volume 2

4 AM

Run - Trail long (Hop River) 1:30:16 [3] 16.08 km (5:37 / km)
rhr:49 slept:6.75 weight:79kg

Early AM run - had originally planned on 2.5 hours, but I've got to leave work a bit early today, so cut it short to get in earlier and make up the time. So I added 4x500m in the last half hour to get a little speedwork mixed in. May venture up to Forest Park for the final Summer Sizzler 5k this evening.

6 PM

Run - Trail race (Summer Sizzler XC) 21:44 [5] 5.12 km (4:15 / km) +70m 3:58 / km
shoes: 212 X-Talon 2012

Last of the season benchmark. About 40s off my springtime PRs, but quite happy with the results - 2nd overall behind a fast young kid, first old guy. So finished the season with top 2 50-59 performances, would have needed to be 20s faster tonight to sweep the GM podium...

Results

C • Relativity 2

Tuesday Aug 28, 2012 #

5 AM

Note
rhr:43 slept:7.25 weight:77.9kg

7 PM

Longsword 22:00 [1]
weight:79.6kg

Didn't feel like running - still mid 80's and extremely humid, so broke out the sword after a long hiatus. Cranked up some tunes and did footwork drills, 7 guards, meyers & some cutting drills. Rusty to start but got into a rhythm and had a serious sweat-fest going by the end.

G needs some serious corrective work...

Monday Aug 27, 2012 #

5 AM

Note
rhr:53 slept:8.25 weight:76.5kg (rest day)

Sunday Aug 26, 2012 #

6 AM

Note
rhr:45 slept:7.5 weight:77.7kg

7 AM

Run - Trail long (Hop River) 3:09:48 [3] 35.5 km (5:21 / km) +200m 5:12 / km
weight:75.1kg

Church St to 7-11 in Andover w/ Dom, Ken & Dave S. Picked up Adam @ Bolton Notch. Good run - further & faster than I thought I could muster. Only a single handheld plus a dew @ 7-11. Dry by 2 hours and the last stretch from the Notch to Church St was a real slog. Mucho cramping afterwards.

Time/distance includes a warmup mile beforehand, and deducts 6 minutes while purchasing/consuming my Mountain Dew @ 7-11

Note

Doing the math - morning weight + fluids consumed during & post run - post shower weight = ~10.5# of sweat lost. Damn....

Saturday Aug 25, 2012 #

Event: NEOC: Menotomy Rocks

6 AM

Note
rhr:41 slept:9.0 weight:77.5kg

10 days off antibiotics - feel pretty damn good, general fitness level notwithstanding. I think I've beat this round of Lyme in short order. Now I just need to get my fitness back...

7 AM

Run - Trail (Soapstone) 50:00 [3] 5.8 km (8:37 / km) +150m 7:38 / km
shoes: 212 X-Talon 2012

easy run w/ Ginny & Dave S

10 AM

Orienteering race (Menotomy Sprint 1) 18:13 [5] *** 2.6 km (7:00 / km)
spiked:12/15c weight:76.9kg shoes: 212 X-Talon 2012

missed the gap on #7 and went to the bottom of the lower cliff, had to climb back up

overran #8 (scale & running too fast) and had to come back

pulled up short on #14 and hunted in veg - I think the control was on the NE end of hilltop on an unmapped rockface rather than in the circle - but was visible from where I was hunting so off I went..

otherwise mostly clean...

Orienteering race (Menotomy Sprint 2) 19:55 [4] *** 2.4 km (8:18 / km)
spiked:11/13c shoes: 212 X-Talon 2012

shorter second sprint. Lots of reused controls which should have made things easier....

Left #2 and crossed stream, visualizing #3 in my head, but not visualizing the correct hill, veered way off to the west and got just past #10 enroute to #4 before realizing the errors of my ways. Beat a major hasty back to the top of the big hill... But the will to push myself had gone after such a major error.

Hesitated at #5 when I misread descriptions and decided the number on control was wrong, then realized I was at #5, not #4.

Overran #9, winding up one reentrant west before realizing there was too much rock on the ground.

Otherwise the rest of the course after #3 was clean, just in cruise mode...

Menotomy Sprint 1 - Splits

Menotomy Sprint 2 - Splits

Friday Aug 24, 2012 #

5 AM

Note
rhr:47 slept:5.5 weight:78.5kg

Thursday Aug 23, 2012 #

Event: USA Corn Maze Champs, Classic, Sprint, and Relay

5 AM

Note
rhr:43 slept:8.0 weight:78.4kg

6 PM

Orienteering race (Corn Maze Champs) 35:06 [5] ***
29c shoes: 212 X-Talon 2012

Total time for Classic, Sprint & Relay Leg 2 combined. Distance - who knows, its a corn maze so its well beyod a straight line value and rather meaningless anyhow.

Didn't realize until too late that my R contact never made it into my eye, which explains why things were fuzzier than usual...

Lot of route choice errors in classic, mostly from losing track of which control I was supposed to be heading for and wandering off toward a different one - its damn tough to concentrate on multiple levels when decision are coming at you so fast - opportunities to run hard without thinking lasted all of 12-15s and that was just on a couple long non-intersecting paths.

Sprint was better, good speed but some hesitation partway through choosing best routes. Sprints are no place for hesitation errors.

Relay was a blast, I was first out in the 2nd leg mass start by design, slow into maze reading course and realized first 5 controls in trickier NW section so elected to jockstuff - followed Giacamo & Ian early, then in with Ben for a bit. Switched to nav mode after 5 and had a solid long leg to 6 only to misread map and get totally trapped on 7. I could see flag, but fumbled figuring how the hell to get to it. Then a train with JJ and others heading for the exit and kicked
it to overdrive leaving maze and finishing.

Then off to the banquet @ Bubs. Excellent time all around...

Classic - Splits

Sprint - Splits

leg 2 - Splits

Wednesday Aug 22, 2012 #

5 AM

Run - Trail long (Hop River) 2:00:23 [3] 19.72 km (6:06 / km)
rhr:42 slept:6.0 weight:78.7kg shoes: 212 X-Talon 2012

gorgeous, clear skies to begin, ran through the dawn... nice way to start the day. Picked up the pace for the last 7-8 minutes.

Tuesday Aug 21, 2012 #

6 AM

Note
rhr:44 slept:6.5 weight:77.7kg (rest day)

slept like crap...

Monday Aug 20, 2012 #

5 AM

Note
rhr:43 slept:8.0 weight:78.8kg

12 PM

Run - Road (Campus Loop) 30:00 [3] 6.3 km (4:46 / km)

Hiking warm up/down 5:00 [1] 0.5 km (10:00 / km)

6 PM

Run - Trail race (Wickham XC #5) 16:23 [5] 4.18 km (3:55 / km)
weight:78.3kg shoes: 212 X-Talon 2012

Down to East Hartford for the final Wickham race of the summer. Just on the off chance I could pull a U30 seeding card out of my butt... Nice night, but I didnt have enough, missed by 30s or so... 41st out of 140, 2nd M50, 45s behind Kevin G. Got some work to do...

Results

PS - distance is advertised, pretty sure the course is short...

Sunday Aug 19, 2012 #

6 AM

Note
rhr:41 slept:8.5 weight:78.7kg

7 AM

Run - Trail (Shenipsit) 1:08:02 [3] 8.65 km (7:52 / km) +150m 7:14 / km
weight:77.9kg shoes: 212 X-Talon 2012

Roughly same route as yesterday, easier pace with company. Opted out of longer Nipmuck training run as don't think i'm up to doing 15-20 in comfort yet.

4 PM

Hiking (King Conservation) 40:00 [1] 4.0 km (10:00 / km)
shoes: 212 X-Talon 2012

Nice stroll by the river w/ Ellen

Saturday Aug 18, 2012 #

6 AM

Note
rhr:47 slept:7.5 weight:78.2kg

7 AM

Run - Trail (Shenipsit) 48:14 [3] 8.7 km (5:33 / km) +150m 5:06 / km
weight:77.1kg shoes: 212 X-Talon 2012

Showery & cool - in other words awesome running weather. Nobody @ the forest this AM so a solo jaunt up Shenipsit to Old County, then a variety of single track & forest roads back. Could have gone longer but elected to stop while still feeling strong.

Feeling pretty good since stopping A/Bs on Monday, just need to get back to where I was fitness wise.

Friday Aug 17, 2012 #

6 AM

Note
rhr:43 slept:8.5 weight:77.5kg

Thursday Aug 16, 2012 #

5 AM

Note
rhr:43 slept:8.25 weight:78.4kg

12 PM

Run - Trail (Dunhamtown Forest) 49:11 [3] 8.0 km (6:09 / km) +150m 5:37 / km

energy really lagging in latter half of run, but did my best to keep pace up. got a lot of work to do...

Run - Road warm up/down (Dunhamtown Forest) 8:28 [3] 1.4 km (6:03 / km)

Roads/sidewalks up through sports fields to student union.

Wednesday Aug 15, 2012 #

4 AM

Note
rhr:46 slept:6.5 weight:78.4kg

t-storms off toward Hartford. Getting up to go run at Case Mtn regardless. Been a while since i got up in the dark to go running.

5 AM

Run - Trail (Case Mountain) 57:11 [3] 7.71 km (7:25 / km) +150m 6:46 / km
shoes: 340 ORoc 2010

Early AM jaunt with John & Dave, dark enough to require lights. A return to Wednesday AM Case Mountain training now that Bolton is over. Rain began while John & I were waiting for Dave to arrive, some thunder & lightning, but not in the thick of a major storm. Even though John was 'running easy', I only managed to stay with them for 6-800m or so before beginning to fall back (or they to pull away). John's easy is in my current hard effort zone, so I knew I wasn't going to hang with them anytime soon, so I headed N when I got to Coups Sawmill Rd and picked up the Shenipsit up the hill then cut over on the red trail rather than go all the way up. Rain pretty steady throughout the run and just about an hour feels about right for now. Could have pushed longer, but no real point, just need to get myself running regularly again.

Tuesday Aug 14, 2012 #

5 AM

Note
rhr:43 slept:8.25 weight:78.3kg

5 PM

Run - Trail (LoDFP) 19:30 [3] 3.65 km (5:21 / km) +50m 5:00 / km
weight:78.4kg

Brisk trail run, felt good, not as onerous as road.

Run - Road warm up/down 10:00 [3] 1.8 km (5:33 / km)

Monday Aug 13, 2012 #

6 AM

Note
rhr:45 slept:6.0 weight:77.5kg

Sunday Aug 12, 2012 #

1 PM

Run - Road (Hare & back) 22:20 [3] 4.7 km (4:45 / km)
weight:77.9kg shoes: 212 X-Talon 2012

low 80's, stupid humid out. felt hard, but at least the legs didn't hurt.

Friday Aug 10, 2012 #

11 AM

Hiking (Frankenstein/Arethusa) 4:00:00 [2] 4.7 mi (51:04 / mi) +500m 38:23 / mi
shoes: 212 X-Talon 2012

Family hike in Crawford Notch, NH. Skies opened up and poured heavily for about 45 minutes while heading up Frankenstein. Safer to keep moving forward than to attempt descent in that deluge, rain abated to a light shower for about an hour then totally opened up again coming down from Arethusa. Builds character....

Thursday Aug 9, 2012 #

11 AM

Hiking (Champney Falls) 3:00:00 [1] 4.0 mi (45:00 / mi) +300m 36:30 / mi
shoes: 212 X-Talon 2012

Family hike off the Kang. Dry, overcast conditions - not much water on the falls. Legs feeling much better, may resume running this weekend..

Wednesday Aug 8, 2012 #

6 AM

Note
rhr:45 slept:6.0 weight:78.6kg

Tuesday Aug 7, 2012 #

5 AM

Note
rhr:43 slept:9.0 weight:79.4kg

Monday Aug 6, 2012 #

6 AM

Note
rhr:53 slept:6.0 weight:78.7kg

Sunday Aug 5, 2012 #

7 AM

Note
rhr:44 slept:7.5 weight:78.4kg

legs still sore, but the same soreness as yesterday morning before the race, so looks like I'm none the worse for the racing yesterday.

Working today, perhaps a short jaunt later. Last Bolton race of the season on Wednesday - I've only done 3 of 6 this season so far due to conflicts, lyme and injury. Summer hasn't been kind to me. Last good race was the Summer Solstice Trail Run in June, same week the Lyme symptoms started to appear. (Knee wonkiness, swelling/faux ITB, unexplained general fatigue etc).

Saturday Aug 4, 2012 #

5 AM

Note
rhr:45 slept:7.0 weight:78.8kg

9 AM

Run - Trail race (People's) 1:16:25 [5] 12.0 km (6:22 / km)
weight:76.6kg shoes: 212 X-Talon 2012

warm, steamy morning. Legs pretty sore, but knew it was due to Lyme and not something more insidious. A good Strider showing. Felt weak on the early climb, them hit a protracted stretch without markings including a major trail junction so turned and backtracked to the last course marking - turns out I was on course, just a very lean stretch as far as markings go - otherwise course was very heavily marked - but I definitely added a half mile or so in retracing my steps so the urge to race went out the door so it became a training run.

Results

Run - Trail warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: 212 X-Talon 2012

light jogging & stretching

Friday Aug 3, 2012 #

5 AM

Note
rhr:50 slept:7.5 weight:77.6kg

Thursday Aug 2, 2012 #

5 AM

Note
rhr:50 slept:6.5 weight:78.7kg

8 PM

Run - Road (Hare & back) 16:00 [4] 4.0 km (4:00 / km)
shoes: 212 X-Talon 2012

Brisk run down the road before nightfall. Pretty much all I had...

Run - Road (Hare & back) 4:30 [2] 0.7 km (6:26 / km)
shoes: 212 X-Talon 2012

easier cooldown from Grahaber to home.

Wednesday Aug 1, 2012 #

5 AM

Note
rhr:47 slept:7.5 weight:78.8kg

6 AM

Run - Road (Hunting Lodge) 28:18 [3] 4.75 km (5:57 / km) +70m 5:33 / km
shoes: 212 X-Talon 2012

Attempted to go for a trail run, but the run over to the trail system via roads was a real struggle - legs just very achy and tired. So turned around at S. Eagleville and ran back on roads. Tried pushing it a bit toward the end, but not sure how long I could have done that.. If I can't get any distance in, perhaps I'll try quantity and see if I can't sneak out for another short bout later on...

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