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Training Log Archive: cmorse

In the 31 days ending Dec 31, 2013:

	activity	#	time	miles		km		+m				load
	Run - Trail	12	11:25:43	67.16	(10:13)	108.09	(6:21)	1430				210.5
	Run - Road	8	6:11:04	44.48	(8:20)	71.59	(5:11)	785				174.9
	Run - Mixed	3	3:34:50	24.92	(8:37)	40.11	(5:21)	420				71.0
	Hiking	1	1:45:00	4.0	(26:15)	6.44	(16:19)	200				21.0
	Orienteering	2	1:21:32	4.97	(16:24)	8.0	(10:12)	360	26 /	29c	89%	48.9
	Rogaine	1	1:01:21	5.8	(10:35)	9.33	(6:35)	320				18.4
	Core	1	30:00									6.0
	Shoveling	1	30:00									3.0
	Total	27	26:19:30	151.34		243.55		3515	26 /	29c	89%	553.7
averages - sleep:7.5 rhr:52 weight:80kg

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Tuesday Dec 31, 2013 #

6 AM

Note
slept:9.25 weight:80.2kg (rest day)

C • Are 2

Monday Dec 30, 2013 #

6 AM

Note
rhr:58 slept:8.2 weight:79.5kg

Run - Trail 1:08:48 [3] 10.04 km (6:51 / km) +270m 6:02 / km
weight:78.5kg shoes: 340 ORoc 2011

2 loops @ Crandalls with Bruce... Should have brought flags & marked course for Wednesday's Fat Ass while I was out there.... A couple new mtb trails to add to the map.

C • Crandalls 4

Sunday Dec 29, 2013 #

6 AM

Note
rhr:54 slept:7.4 weight:79.6kg

7 AM

Run - Road warm up/down 27:00 [3] 5.0 km (5:24 / km)
shoes: Bondi B

Boston Hollow north past 2 pipes w/ Ken F. Dirt roads snow covered, bare pavement on north end before Meyers Pond.

Rogaine 1:01:21 [3] 9.33 km (6:35 / km) +320m 5:37 / km
shoes: Bondi B

Exploring logging roads and plenty of offtrail stuff. USGS topo on phone for reference so definitely navigating, should print some hardcopy though. Very nice training. Happened to be on axe factory when phone died, so elected to finish run on roads & trails.

Run - Road 17:00 [3] 3.25 km (5:14 / km) +100m 4:32 / km
shoes: Bondi B

Ace Factory (dirt) & Eastford (paved).

Run - Trail 20:00 [3] 1.5 mi (13:20 / mi) +60m 11:52 / mi
weight:78.3kg shoes: Bondi B

Took Nipmuck Trail back from Eastford to Boston Hollow.

Saturday Dec 28, 2013 #

7 AM

Note
rhr:50 slept:6.9 weight:79.8kg

8 AM

Run - Trail 41:38 [3] 5.84 km (7:08 / km) +100m 6:34 / km
shoes: 340 ORoc 2011

Deb, Ginny, Brad, Charlie, DaveS, DaveM. Nice easy run...

9 AM

Run - Road race 42:45 [5] 10.0 km (4:17 / km)
weight:78.7kg shoes: Bondi B

15/124 overall; 4th M50, Ken Clark 2.5 minutes faster.

Friday Dec 27, 2013 #

7 AM

Note
slept:8.4 weight:79.5kg

12 PM

Run - Mixed intervals 1:04:39 12.7 km (5:05 / km) +40m 5:01 / km
weight:78.6kg shoes: Bondi B

SLR > trolley trail > back via SLR. 5x500m fartleks on return trip, last one cut short by intersection. Glad to have gotten it in...

Thursday Dec 26, 2013 #

7 AM

Note
rhr:47 slept:9.2 weight:79.6kg

8 AM

Run - Mixed 1:05:19 [3] 10.16 km (6:26 / km) +180m 5:54 / km
weight:78.2kg shoes: 285 Roclite C

Slow, lethargic run. Overcast with light mood snow. Grahaber > Shenipsit > Half > 2nd Aid Station > Hopkins > back via 140. Missed a couple trail relocations and had to backtrack slightly. Felt every little rock & root with the Roclites. Getting too used to Hokas perhaps?

C • Hokas 5

Wednesday Dec 25, 2013 #

7 AM

Note
rhr:47 slept:5.75 weight:79.6kg

Tuesday Dec 24, 2013 #

6 AM

Note
slept:6.7 weight:79.9kg

7 AM

Run - Mixed long (Around the Lake) 1:24:52 [3] 17.25 km (4:55 / km) +200m 4:39 / km
weight:78.5kg shoes: Bondi B

gps paused for some reason, didn't restart until 1km in. Added a km and 5 minutes to track to compensate.

Monday Dec 23, 2013 #

5 AM

Note
rhr:57 slept:8.0 weight:79.4kg (rest day)

On vacation until Jan 2nd... so why the hell am I up at 5am and going to work.... I think my definition of vacation is flawed...

Sunday Dec 22, 2013 #

6 AM

Note
rhr:48 slept:9.0 weight:80.1kg

7 AM

Run - Road hills (Stonemill) 1:49:09 [3] 16.5 km (6:37 / km) +635m 5:33 / km
weight:78.1kg shoes: 285 Roclite C

Weird morning, warm breeze, sublimating snow, fog pockets.. Short stretch of dirt road with warm and cold pockets probably high 40's in the cool spots, low 60's in the warm ones. 8 repeats, wanted to go longer but the feet were complaining so cut it shorter.

Saturday Dec 21, 2013 #

6 AM

Note
slept:7.3 weight:79.8kg

8 AM

Run - Trail (Gulf 2 Whittaker) 50:45 [3] 6.5 km (7:48 / km) +140m 7:03 / km
shoes: 340 ORoc 2011

Warm temps, but very slushy conditions on largely unbroken trail from Soapstone down to Whittaker Woods parcel. Then jumped in Brads car for a quick ride back to Gulf Rd to fly off to FP

Jaime, Brad, DaveM, Heather, Jen & new guy Ryan in attendance. Chris Kelley caught us at Whittaker and ventured on w/ Dave. Ryan & Jen ran back via Gulf.

9 AM

Run - Road race 20:14 [5] 3.11 mi (6:30 / mi)
weight:78.6kg shoes: Bondi B

Left Gulf Rd at 9:13 for a 9:30 start in another state. Parked and ran down hill to skate house with car keys and $5 in hand, but everyone already lined up. Had about 20s before gun went off.

Slow picking my way through crowd up the hill, passed Phil & Peter at the top, then pushed to make up space on leaders. I think I managed to pull myself up to fifth at one point leaving park, but had burned a little too much, too early and relinquished a couple spots reentering the park. Finished strong and felt a little faster than 2 weeks ago ~~so calling it 20:30 until I see otherwise.~~

10th, 2nd M50, 6s back of 1st M50 who went by me near the end...

Results

{edit} ignore GPX track, uploaded to wrong entry...

Friday Dec 20, 2013 #

5 AM

Note
rhr:57 slept:7.9 weight:80.1kg

9 PM

Note

9pm, looks like nuthin happening today. Too weak willed - bed time trumps exercise time....

Thursday Dec 19, 2013 #

5 AM

Note
rhr:57 slept:8.0 weight:80.6kg

6 AM

Run - Trail (Hop River) 41:49 [3] 6.44 km (6:30 / km) +40m 6:18 / km
shoes: 340 ORoc 2011

Trail broken out pretty well, but footing not terribly great - a couple minutes per mile slower than last week. But the knee bothered me less - ie loosened up sooner than usual - perhaps due to more irregular foot steps? There was a nice ski track laid down as well - I may consider putting the ski stuff in the car and alternating the running with xc skiing as long as the snow condition stays good.

Wednesday Dec 18, 2013 #

5 AM

Note
rhr:54 slept:7.0 weight:80.5kg

12 PM

Run - Road (Bonemill / Ravine) 49:30 [3] 8.9 km (5:34 / km) +50m 5:25 / km
shoes: 340 ORoc 2011

Snuck out for a rare lunch time run. Had hoped to add yesterday's missed mileage onto todays plan and go for 11, but the knee was really bothersome for the first couple miles so I opted to cut it short. Of course then the kneee wasn't bothering me the rest of the run, so I feel bad cutting it short. Wish I knew what the issue was. Feels like just tightness, and loosens up after a couple miles running, but I'd think that now that I'm running regularly again it would be getting less bothersome, but it isn't.

Tuesday Dec 17, 2013 #

5 AM

Note
rhr:57 slept:7.9 weight:79.7kg

3F... Me thinks I'll run later, preferably 20 degrees later....

C • yeah 4

7 PM

Shoveling 30:00 [1]

run didn't materialize. knee bugging me quite a bit this afternoon, so perhaps for the best...

Monday Dec 16, 2013 #

5 AM

Note
rhr:57 slept:7.75 weight:79.4kg (rest day)

Sunday Dec 15, 2013 #

5 AM

Note
rhr:57 slept:7.1 weight:80.6kg

6 AM

Run - Trail long 2:50:00 [3] 26.0 km (6:32 / km)
weight:78.7kg shoes: 340 ORoc 2011

Long run on snowy dirt roads, some barely plowed, some unplowed so calling it a trail run due to footing. 3km out to lake, then 5 out/back repeats (4km each) of section along lake from bridge to end of lake. And 3km home.
Lap 1 1300, 1303
Lap 2 1256, 1303
Lap 3 1258, 1326
Lap 4 1346, 1409
Lap 5 1409, 1442

Dark to start, freezing drizzle - certainly not pleasant during the run and getting progressively harder to turn the corner for yet another repeat instead of just bagging it. But got the requisite mileage done and quite satisfied having done it.. Now to dry some gear enough for a scout hike at Crandalls.

11 AM

Hiking (Crandalls) 1:45:00 [2] 4.0 mi (26:15 / mi) +200m 22:43 / mi
shoes: 340 ORoc 2011

Hike at Crandalls with Philmont Crew. Breaking trail on fairly crusty snow, probably 6" or snow. Tough work when breaking trail, but we old guys let the younger, stronger ones break trail. Legs totally dead from this AM, nothing in the tank...

Saturday Dec 14, 2013 #

5 AM

Note
rhr:51 slept:8.1 weight:80.5kg

quick college visit & portfolio review to Portland, ME this AM, hope to be home before snow gets too heavy. May run this evening.

Friday Dec 13, 2013 #

5 AM

Note
rhr:47 slept:8.0 weight:80.5kg

6 AM

Run - Trail (Hop River) 33:14 6.44 km (5:10 / km) +40m 5:00 / km
shoes: 340 ORoc 2011

Same as yesterday, but ran 3x400m on the way back, also pace counted the marked intervals and the #2 post is off by about 75-80m so yesterdays brisk 400m interval was actually only 320m or so. Today's splits 92, 93 & 93 using different posts - and that pace count was 152-153 on each. Another cold one, 14F when I left the house, slight overcast so didn't brighten up quite as quickly thus ran with light the entire way.

4 PM

Core 30:00 [2]

Loading van (2 trips) with 2160# of stove pellets, then unloading & stacking them in back of garage. Arms are sore...

Thursday Dec 12, 2013 #

5 AM

Note
rhr:49 slept:6.2 weight:80.5kg

6 AM

Run - Trail (Hop River) 33:40 6.44 km (5:14 / km) +40m 5:04 / km
shoes: 340 ORoc 2011

Church St up to VF and back. Only used light for the first mile, then ran in snowy twilight - quite fine, but damn cold - about 15F, clear & still. Good choice on the O-Rocs this AM, still a glaze of ice under about an inch of snow. Ran a harder 400m at the 3.5 mile post. 72s = 3 min/km? Damn... It was slightly downhill though..

4 PM

Note

Just looking back over my log and realized I've run more trail miles this month than any month since January. And I haven't run diddly for trail miles this month (27ish) so where does that leave the rest of the year? Sub-diddly?

Wednesday Dec 11, 2013 #

5 AM

Note
rhr:53 slept:8.2 weight:80.5kg

10 PM

Note

nuthin... goose-egg... bupkus.... gotta force myself to run early no matter how cold, icy, dark or otherwise unpleasant it is. Because the odds of having time to sneak something in later in the day is nearly nil....

Should probably set the trainer up in the basement so I can at least get a little spin time in if all else fails.

Was planning on a long run (Seth's 50k Fat Ass) this Saturday, but looks like I'm doing a rocket run to Portland, ME instead for an open house & portfolio review at MECA w/ Anna. By the time I get home it should be well after dark and snowing prodigiously. And Sunday looks shot with a scout hike (hiking better than nothing, but it doesn't sub for a long run. Next week was supposed to be a lighter week, so perhaps I'll just swap weeks on the training calendar.

Tuesday Dec 10, 2013 #

5 AM

Note
rhr:50 slept:8.25 weight:80.8kg

6 AM

Run - Trail (Hop River) 31:53 6.44 km (4:57 / km) +40m 4:48 / km
shoes: Bondi B

Tunnel Rd up towards notch for 2 miles and back on rail trail. Trail bed glazed with ice, so O-Roc's would have been the better shoe choice. Slight slippage with each push-off made for taxing run. Saw a few pairs of eyeballs along the trail, but not certain who they belonged to. Feels like I could have / should have run longer/farther, but I put together a training schedule to hopefully avoid coming back too quickly and risking injury - so if the schedule says 4 miles, I guess 4 miles it will be...

Ran the final 400m at a harder pace (3:54/km)

Monday Dec 9, 2013 #

5 AM

Note
slept:7.75 weight:80.2kg (rest day)

Sunday Dec 8, 2013 #

5 AM

Note
rhr:48 slept:6.1 weight:82.3kg

6 AM

Run - Trail long (Shenipsit) 1:51:35 [3] 17.25 km (6:28 / km) +500m 5:39 / km
weight:81.1kg shoes: 285 Roclite C

19F, cold. With Ken, Dom & Chris. Tunnel Rd to Valley Falls > Belding > around Walker & back. First couple slow & stiff then got moving well. Was planning on a bit more distance but Ken picked up the pace for the last few and then I didn't feel like extra miles at that point.

Saturday Dec 7, 2013 #

6 AM

Note
rhr:50 slept:7.85 weight:82kg

7 AM

Run - Trail (Sampler) 44:54 [3] 6.2 km (7:15 / km) +150m 6:28 / km
shoes: 285 Roclite C

Nice warmup run with the usual suspects...

9 AM

Run - Road race 20:43 [4] 5.0 km (4:09 / km)
shoes: Bondi B

And then to Forest Park with Brad, Ginny & Dave Sutherland for opening day of Snowstorm Classics. Didn't push too hard and stayed within my current ability. Quite happy with the result - 5th overall, 2nd M50-59 - 35s back...

Friday Dec 6, 2013 #

5 AM

Note
slept:7.35 weight:81.2kg (rest day)

Thursday Dec 5, 2013 #

5 AM

Note
slept:5.9 weight:81.7kg

2 PM

Run - Road (Lake) 30:04 [3] 6.43 km (4:40 / km)
shoes: Bondi B

Mid 50's, foggy. Quick jaunt out to lake & back to get some miles in - corner of Eaton Rd is 2 miles from house. As usual, L knee achy for first mile or so, then fine.

Wednesday Dec 4, 2013 #

5 AM

Note
rhr:53 slept:7.1 weight:81.2kg

6 AM

Run - Trail (Hop River) 37:27 [3] 8.09 km (4:38 / km) +50m 4:29 / km
shoes: Bondi B

Church St toward Bolton Notch and back. Headlamp going out, lights off in waxing daylight coming back. Good run.

Tuesday Dec 3, 2013 #

5 AM

Note
rhr:54 slept:7.55 weight:82.3kg

9 AM

Run - Road long 54:39 [4] 11.5 km (4:45 / km)
shoes: Bondi B

Took the day off, out for a longer run in daylight. 35ish, misty. Felt like I maintained a pretty steady pace out around the lake to the barriers on the far side (Snipsic Lake Rd) and then back again. L knee achy for 8-10 minutes, then fine. Phone appears to have died just before the end - Pandora dropped out just as I hit the driveway and phone was shutting down, gps appears to have gone south a minute or two previous to that.

Monday Dec 2, 2013 #

5 AM

Note
rhr:50 slept:7.5 weight:80.9kg (rest day)

Back to regular training capacity - going to dispense with tracking the active walking going forward...

Sunday Dec 1, 2013 #

Event: Mt. Tom

6 AM

Note
rhr:47 slept:6.0 weight:81.3kg

11 AM

Orienteering race (Mt Tom) 1:09:04 [4] *** 6.6 km (10:28 / km) +300m 8:32 / km
spiked:15/18c shoes: 340 ORoc 2011

Get-18 Score O at Mt Tom. CW circuit, sloppy on first couple, then settled down and ran well. Caught Fred after a couple and ran in sight of him for a while, then lost him until the very end.

Climbing felt slow, but otherwise a decent run. Distance from PGs log as I don't know what the actual distance was.

Results

12 PM

Orienteering race (Sprint) 12:28 [4] *** 1.4 km (8:54 / km) +60m 7:20 / km
spiked:11/11c shoes: 340 ORoc 2011

And followed up with a run around Phil's sprint course. Quite fun..

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