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Training Log Archive: cmorse

In the 31 days ending Jan 31, 2013:

	activity	#	time	miles		km		+m				load
	Run - Trail	6	10:36:28	54.56	(11:40)	87.8	(7:15)	2120				173.2
	Run - Mixed	1	1:18:48	9.33	(8:27)	15.02	(5:15)	200				23.6
	Snowshoe	1	51:54	5.74	(9:03)	9.23	(5:37)	200				25.1
	Orienteering	1	28:41	2.8	(10:15)	4.5	(6:22)		18 /	18c	100%	17.2
	Shoveling	1	15:00
	Other	1	10:00
	Total	11	13:40:51	72.42		116.55		2520	18 /	18c	100%	239.2
	[1-5]	9	13:15:51
averages - sleep:7.3 rhr:47 weight:78.5kg

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Wednesday Jan 30, 2013 #

7 AM

Note
rhr:48 slept:8.3

11 AM

Run - Mixed long (ShafranLake) 1:18:48 [3] 15.02 km (5:15 / km) +200m 4:55 / km
shoes: 285 Roclite C

Home from work today, so elected to take advantage of stupid warm temps and head out for a run. Paved roads, squishy dirt roads, trails - some good, some icy. Felt generally decent all the way around. Pace pretty consistent except the big hill at north end of the lake, but I did manage to run up the whole thing, something I don't always manage to do. Backed it off a little the last couple km home.

Tuesday Jan 29, 2013 #

5 AM

Note
rhr:48 slept:7.9 weight:79.1kg

Monday Jan 28, 2013 #

5 AM

Note
rhr:48 slept:8.1 weight:79kg

Sunday Jan 27, 2013 #

7 AM

Note
slept:5.5 weight:78.4kg

Saturday Jan 26, 2013 #

Event: WMAC/GSSS Sidehiller Snowshoe Race

5 AM

Note
rhr:43 slept:6.75 weight:78.3kg

11 AM

Snowshoe warm up/down (Sidehiller) 20:00 [3] 3.0 km (6:40 / km)
shoes: 255 TrailRoc A

A loop around the fairgrounds. Cold in the wind, but tolerable once moving. Time/dist both estimates.

Snowshoe race (Sidehiller) 31:54 [4] 6.23 km (5:07 / km) +200m 4:25 / km
shoes: 255 TrailRoc A

Strong field and fast conditions, started about 2/3s back in pack to avoid getting sucked into a too fast pace off the line. Once past buildings I slowly moved up through field. Once across the road onto the single track & hill, I was only passed by Kristina (first woman) near the top. Rest of the way had folks in sight ahead and behind, but never challenged for place. 14th overall, 2nd M50

11 PM

Run - Trail (Moonlight Run) 1:00:00 [2] 10.3 km (5:50 / km) +100m 5:33 / km
shoes: 340 ORoc 2010

27th Annual Moonlight Run. Trails around Soapstone finishing on the tower a little after midnight. Cold, clear, gorgeous full moon. Tom & Willie representing the original crew. Chris & Paul (new attendees, Norm & Bill, Dave S & Dave M to round out the group.

Friday Jan 25, 2013 #

5 AM

Note
rhr:47 slept:8.0 weight:78.3kg

I really should start running again soon....

Thursday Jan 24, 2013 #

5 AM

Note
rhr:47 slept:8.0 weight:78.5kg

Wednesday Jan 23, 2013 #

5 AM

Note
rhr:48 slept:7.5 weight:79.4kg

Tuesday Jan 22, 2013 #

5 AM

Note
rhr:46 slept:7.4 weight:78.4kg

Monday Jan 21, 2013 #

7 AM

Note
rhr:51 slept:6.3

Sunday Jan 20, 2013 #

5 AM

Note
rhr:49 slept:7.9 weight:78.7kg

7 AM

Run - Trail long (Mansfield) 2:10:16 [2] 16.94 km (7:41 / km) +320m 7:02 / km
shoes: 340 ORoc 2011

AM Run at Mansfield Hollow. Met up with Ken for an hour out and back to southeastern end of Nipmuck, then back for 8am Mansfield Trail Runners Sunday run. Time includes a couple breaks standing around, but most pauses I doubled back and kept moving. Felt pretty decent for not having done much running since the first of the year.

2 PM

Orienteering race (Bethel Sprint A) 12:58 [4] *** 2.1 km (6:10 / km)
spiked:9/9c shoes: 340 ORoc 2011

Ran A 2nd after very brief rest. Nice map, fun course.

Orienteering race (Bethel Sprint B) 15:43 [4] *** 2.4 km (6:33 / km)
spiked:9/9c shoes: 340 ORoc 2011

First sprint, gorgeous day - sunny, 50ish, breezy. Ball fields pretty sloppy, but otherwise a nice run. Legs complaining a bit from AM run, also minor GI issues, also remnants of AM run.

Saturday Jan 19, 2013 #

6 AM

Note
rhr:47 slept:7.7

8 AM

Other (strength) 10:00 [0]

moving a ton of stove pellets into garage

C • ton 2

Friday Jan 18, 2013 #

4 AM

Note
rhr:44 slept:5.65 weight:78.9kg

Thursday Jan 17, 2013 #

5 AM

Note
rhr:47 slept:7.6 weight:78.6kg

Wednesday Jan 16, 2013 #

5 AM

Note
rhr:47 slept:6.5 weight:78kg

9 PM

Shoveling 15:00 [0]

Tuesday Jan 15, 2013 #

4 AM

Note
rhr:47 slept:6.8 weight:78.4kg

5 AM

Run - Trail long (Case Mountain) 1:25:00 12.3 km (6:55 / km) +300m 6:10 / km
shoes: 340 ORoc 2011

Early morning run w/ John & Dave. Trails melted out over the past few days, so the footing was fine - firm, but not frozen, only muddy in a few low spots - a nice perk of the Case area - it drains really well.

Monday Jan 14, 2013 #

4 AM

Note
rhr:50 slept:5.8 weight:78.6kg

Sunday Jan 13, 2013 #

7 AM

Note
slept:9.0

Saturday Jan 12, 2013 #

6 AM

Note
rhr:50 slept:8.3 weight:78.4kg

going to go out & see if I remember how to do this running thing...

7 AM

Run - Trail long (Shenipsit / Whittaker) 2:07:30 [2] 15.42 km (8:16 / km) +500m 7:07 / km
weight:77.6kg shoes: 340 ORoc 2011

Didn't seem like it would be good snowshoeing conditions today up north, so opted to stay local. Met up with Eric at Gulf Road for couple hours of exploration (to show him some new trails). Parking area a sheet of ice and a cold rain falling when we began, wasn't looking like much fun, but up the trail we went. Once into the woods the trail was mostly 3-5 inches of heavy, mashed potato consistency snow, with slush in the low spots since it didn't get below freezing last night.

Did part of moonlight course, then went exploring the connector over to Whittaker Woods & McCann Farm area. Last year the trail petered out just beyond Mountain View, but today we found some flagging tape marking a route downhill and connecting to the Whittaker trail system. Newer property and I've never run there, so we did some exploring around there before heading back up towards Soapstone and around showing Eric the old Soapstone course from the former 3rd water stop location back to Gulf Rd.

An enjoyable outing, but not sure it would have continued to be fun if we had gone longer. The footing made it a lot harder than the mileage suggests..

9 PM

Note

No aerobic walking recorded today. Any walking I did was rather pedestrian....

Friday Jan 11, 2013 #

4 AM

Note
rhr:45 slept:7.25 weight:79kg

Thursday Jan 10, 2013 #

5 AM

Note
rhr:50 slept:6.6 weight:78.8kg

Wednesday Jan 9, 2013 #

5 AM

Note
rhr:49 slept:7.0 weight:78.8kg

Tuesday Jan 8, 2013 #

5 AM

Note
rhr:47 slept:6.8 weight:79.1kg

Monday Jan 7, 2013 #

4 AM

Note
rhr:46 slept:7.5 weight:78.8kg

Sunday Jan 6, 2013 #

6 AM

Note
rhr:47 slept:6.7 weight:78.8kg

7 AM

Run - Trail tempo (Crandalls) 36:42 [4] 6.44 km (5:42 / km) +100m 5:17 / km
shoes: 340 ORoc 2011

Back to Crandalls to take down the directional signage and get a workout in. Ran the loop once in forward direction, then once in reverse modifying to eliminate the paved ADA path section. Ran it hard, so opted to just do the two loops. Trail is nice and solid..

Saturday Jan 5, 2013 #

7 AM

Note
rhr:50 slept:9.0 weight:78kg

Friday Jan 4, 2013 #

5 AM

Note
slept:7.5 weight:77.6kg

Thursday Jan 3, 2013 #

4 AM

Note
rhr:40 slept:7.1 weight:78.9kg

Wednesday Jan 2, 2013 #

5 AM

Note
rhr:47 slept:7.65 weight:77.9kg

Tuesday Jan 1, 2013 #

5 AM

Note
rhr:48 slept:7.5 weight:79.4kg

8 AM

Run - Trail (Crandalls Fat Ass) 3:17:00 [3] 26.4 km (7:28 / km) +800m 6:29 / km
weight:78kg shoes: 340 ORoc 2011

Was originally going to snowshoe it, but the trail was packed out enough to make trail runners a good option, so O-Roc's it was. Nice group of 20 came out running anywhere from 3.3km to 29.7km. Nobody elected to go more than 4 hours today, so I was able to pack up and go home 2 hours early (bonus!!).

Thanks to JJ & Earl for coming out and representing the O crowd...

Results
Scott's Blog Post with pix

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