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Training Log Archive: cmorse

In the 31 days ending Mar 31, 2014:

	activity	#	time	miles		km		+m	load
	Run - Road	9	17:41:11	112.81	(9:24)	181.55	(5:51)	2408	336.5
	Run - Trail	6	5:43:53	29.68	(11:35)	47.77	(7:12)	518	132.7
	Hiking	1	5:00:00	10.5	(28:34)	16.9	(17:45)		30.0
	Run - Mixed	2	3:43:45	24.9	(8:59)	40.07	(5:35)	607	61.0
	Total	18	32:08:49	177.89	(10:51)	286.28	(6:44)	3533	560.1
	[1-5]	18	32:08:38
averages - sleep:7.3 rhr:55 weight:77.9kg

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Monday Mar 31, 2014 #

5 AM

Note
rhr:61 slept:7.3 weight:78.3kg

Run - Trail 51:21 6.62 mi (7:45 / mi) +58m 7:33 / mi
ahr:142 max:159 shoes: 340 ORoc 2010

Woohoo!! The rail trails are free of ice. Back to regular runs before work.

Just above freezing with light rain for most of the run, quite comfortable, last mile and half or so had heavier sleet precipitation. Was running hard, but not consciously 'pushing it', but happily surprised to see a PR for this route, even though I had pushed quite hard on a few of my January outings before the crap appeared. Hopefully a sign of good things to come. Inside of L knee a little ornery, but it was a tad ornery yesterday as well. I'm attributing it to using different muscles/ligaments while backpacking on Saturday coupled with not having run at all last week.

Sunday Mar 30, 2014 #

7 AM

Run - Mixed (Around the Lake) 1:34:14 [3] 17.81 km (5:17 / km) +250m 4:57 / km
ahr:128 max:150 weight:77.4kg shoes: Bondi B

Wasn't too motivated to go out in the rain, but once out the door it was fine, enjoyable even.. Simple loop around the lake, including some dirt roads finally clear of ice. Would have gone longer, but had to get back to go fetch one of the boys from a sleepover.

Saturday Mar 29, 2014 #

Note

Backpack - Fri-Sun

Hiking (Nipmuck Backpack) 5:00:00 [1] 10.5 mi (28:34 / mi)

Short mileage backpacking into campsite Friday night in rain. Clear at dawn, clouds quickly moving in. Trails N of Eastford rd still exceptionally icy, especially on steep slopes. Many falls, a few facial lacerations (none mine). At Boston Hollow we elected to avoid further injury and put some miles in on dirt roads out to Two Pipes and then up Axe Factory. Did some bushwhacking (more sketchy ice) and back.

Heavy rain forecast and visible on radar, so elected to hike out today as there was no redeeming reason to spend a miserable night in the woods trying to stay warm & dry. So trip abbreviated, but got some good miles in and got training on stoves, bear bagging & other required tasks. And quite nice to be home, showered & dry rather than surviving a very soggy night in the woods.

Friday Mar 28, 2014 #

5 AM

Note
slept:7.5 weight:78.7kg

Looking like a damp & soggy forecast for the backpack trip. 1-2 inches of rain Sat on top of frozen ground. Yeah, that should be pleasant...

Thursday Mar 27, 2014 #

5 AM

Note
slept:7.3 weight:78.7kg

Wednesday Mar 26, 2014 #

Note
rhr:51

Brought running gear to work with me. Then home again.... Never got a window of opportunity. Off on a college visit tomorrow, meetings tomorrow night, backpack Fri. Looks like a 7-day zero for me, not counting the hiking time. Guess we'll plan a major reset for next week....

5 AM

Note
rhr:56 slept:6.0 weight:78kg

Tuesday Mar 25, 2014 #

5 AM

Note
slept:6.0 weight:78kg

Monday Mar 24, 2014 #

5 AM

Note
slept:7.0 weight:77.8kg

Sunday Mar 23, 2014 #

8 AM

Run - Trail 49:25 [3] 6.5 km (7:36 / km)
shoes: 340 ORoc 2010

Iron Mine to Eastford Rd & back. Trail in good shape...

9 AM

Run - Trail 1:14:42 [3] 5.35 mi (13:58 / mi) +100m 13:12 / mi
weight:76.6kg shoes: 340 ORoc 2010

Bigelow Hollow - not so good...

Saturday Mar 22, 2014 #

5 AM

Note
slept:6.5 weight:77.6kg

7 AM

Run - Mixed 2:09:31 13.83 mi (9:22 / mi) +357m 8:40 / mi
ahr:115 max:160 weight:76.3kg shoes: Bondi B

Original plan called for another 28 miler before tapering for the 50 miler in two weeks. But due to family obligations, I've dropped from the 50, so the impetus to push the longer distance on roads again just wasn't there. So decided I'd run at least 2 hours, then perhaps get the bike out later when it warms up.

Cloudy, mid 20's for the run, but felt really good, got right into a nice 10min/mi groove and kept it there. Diverted onto the Shenipsit Trail along the lake toward the end, since it appeared mostly snow free (and was...). And then for chuckles tossed in a faster kilometer from 21 to 22 just to jack the turnover and heart rate up for a bit.

Friday Mar 21, 2014 #

5 AM

Note
slept:8.0 weight:77.1kg

Thursday Mar 20, 2014 #

5 AM

Note
slept:8.0 weight:78.8kg

5 PM

Run - Road 43:32 5.89 mi (7:23 / mi) +108m 7:00 / mi
ahr:140 max:157 weight:77.5kg shoes: Conquest 2014

Short on time. Started out fast right off, quickly up into zone 5 - held it for just about 5km, then backed off gradually on way back.

Wednesday Mar 19, 2014 #

5 AM

Note
rhr:56 slept:7.0 weight:77.8kg

8 PM

Note
rhr:49

Damn, another day shot to hell. Thought about sneaking out for a dark run, but temps dropping quickly & raining sapped motivation for that idea. Tomorrow not looking too good to make it up either. Oh well...

Tuesday Mar 18, 2014 #

5 AM

Note
slept:2.0 weight:78.7kg

1 PM

Run - Road 40:17 5.17 mi (7:48 / mi) +73m 7:28 / mi
ahr:132 max:157 weight:78kg shoes: Bondi B

5 on the schedule today, 5 done. Stayed on soft dirt where possible, not terribly energetic, but not trying to stay under 120 either. Strong sunshine made upper 30's temp downright pleasant.

Monday Mar 17, 2014 #

5 AM

Note
slept:7.5 weight:77kg (rest day)

Sunday Mar 16, 2014 #

8 AM

Note
rhr:64 slept:6.0 weight:78.2kg

Run - Road long 5:08:28 29.01 mi (10:38 / mi) +507m 10:05 / mi
ahr:111 max:132 weight:75.4kg shoes: Conquest 2014

Tolland > Vernon > Ellington > Somers > Ellington > Tolland. Brisk & breezy AM, bit tired & killer headache to start. Pit stop @ McDs a couple hours in. Last bit over mountain had crappy footing and quite a bit of run/walk alternating. Need to start carrying fluids & calories on long runs.

C • quite a run! you ran 5 hou... 7

9 PM

Note
rhr:64

rhr still in mid 60's. Rest day tomorrow for sure, maybe two of them...

Saturday Mar 15, 2014 #

6 AM

Note
slept:6.5 weight:78.3kg

7 AM

Run - Trail 1:08:58 [3] 7.65 km (9:01 / km)
ahr:110 max:139 weight:78kg shoes: 340 ORoc 2010

Recon run for tonights moonlight run. Quite icy, but runnable (slowly). Even a few stretches of BARE DIRT!!

For some reason my gpx file didn't upload this AM. Track over on Earls log... http://www.attackpoint.org/sessiondata.jsp?session...

7 PM

Note
slept:3.25

A little nap before the moonlight. Getting old...

11 PM

Run - Trail (Moonlight Run) 1:02:42 4.91 mi (12:46 / mi) +255m 11:00 / mi
ahr:121 max:148 weight:79kg shoes: 340 ORoc 2011

Friday Mar 14, 2014 #

5 AM

Note
slept:6.5 weight:79.3kg

5 PM

Run - Road 44:22 5.0 mi (8:52 / mi) +71m 8:30 / mi
ahr:118 max:133 shoes: Bondi B

Ugh... didn't feel like like running, but didn't want a third zero either. Felt like a lot of work to stay under 120bpm. Upper 30's but a stiff wind still made it feel chilly. Glad its done. Moonlight course recon in the AM

Thursday Mar 13, 2014 #

5 AM

Note
rhr:52 slept:8.0 weight:79.3kg

Wednesday Mar 12, 2014 #

5 AM

Note
rhr:48 slept:6.0 weight:78kg

8 PM

Note
rhr:46

was hoping to get out for a run today, schedule didn't allow... tomorrow morning not looking too good either

Tuesday Mar 11, 2014 #

4 PM

Run - Road tempo 57:21 7.88 mi (7:17 / mi) +121m 6:57 / mi
ahr:146 max:165

Wow, that hurt. But it was nice out & I was pressed for time before getting the boys to scouts, so redline it was....

Monday Mar 10, 2014 #

5 AM

Note
slept:7.6 weight:79kg

8 AM

Run - Road 1:28:20 10.69 mi (8:16 / mi) +257m 7:41 / mi
ahr:128 max:166 shoes: Bondi B

DST... I hate DST... Back to trying to identify black ice in the dark. Or not.

Elected to go directly to work early, get a few hours of usefulness out of the way, then snuck out a little after 8am for some daylight road miles around campus. Didn't expect to go outside to find the black ice covered in fresh snow... Mostly pretty good, but did find a few 'skaters', particularly on downhill stretches. Once again felt very strong in the final miles and picked up the pace a bit, except for a bit of pos-tholing to get around a fence by the Ice Arena... And over 400 miles for the year, not too bad...

Sunday Mar 9, 2014 #

7 AM

Note
rhr:56 slept:9.55 weight:77.9kg

Run - Road 2:16:33 14.77 mi (9:15 / mi) +445m 8:27 / mi
ahr:120 max:165 weight:76.5kg shoes: Conquest 2014

Bald Hill > Mountain Spring > Garnet Ridge > Mile Hill > Mountain St > Pinnacle Rd > Cider Mill. Seems to be a theme there. Since I've been sick all week, elected not to try and push the big miles today, even though it was gorgeous out - still lots of snow, but strong sun, lots of bird song and a feeling of spring in the air. Hit the half marathon mark feeling very fine, so picked up the pace for the last couple back to the house. Considered heading over to Bolton for Dani's Bolton Road Race 5 miler, but didn't want to push my luck. I'll just swap a future 'rest week' for the week just ended and make up the miles over the next few weeks. And need to force myself back to the regular weekday runs, even though I have to go back to running in the dark in the morning and the trails still suck. so black ice it is I guess....

Saturday Mar 8, 2014 #

5 AM

Note
slept:8.0 weight:78.5kg (sick)

2 PM

Note

Brief walk - gorgeous day, lots of melting snow. Wish I felt up to some real exercise, but still feel awfully crappy. Maybe even get the bike up and out of the basement this week....

8 PM

Note
rhr:45

Sinus pressure abated and resting pulse rate down. Will try a long run in the AM...

Friday Mar 7, 2014 #

5 AM

Note
slept:8.0 weight:77kg (sick)

Thursday Mar 6, 2014 #

5 AM

Note
rhr:49 slept:7.0 weight:77kg (sick)

Wednesday Mar 5, 2014 #

5 AM

Note
rhr:55 slept:6.5 weight:78.7kg (sick)

10 AM

Run - Road 50:03 5.93 mi (8:26 / mi) +108m 7:59 / mi
ahr:117 max:135 weight:77.2kg shoes: Bondi B

Just a little something to try and clear the crap out of my head. Marginally successful. Felt cold even though temps in mid 20's

Tuesday Mar 4, 2014 #

Note
rhr:65 slept:9.25 weight:78.2kg (sick)

Monday Mar 3, 2014 #

5 AM

Note
rhr:61 slept:7.9 weight:77.6kg (sick) (rest day)

Legs feel good this AM. But now I've caught the 'crud' thats been going around - sneezing, chest congestion & mild fever - and can't take my usual remedies until Thursday.

Sunday Mar 2, 2014 #

5 AM

Note
rhr:61 slept:8.5 weight:78kg

6 AM

Run - Road long 4:52:15 28.47 mi (10:16 / mi) +719m 9:31 / mi
ahr:113 max:139 weight:76.7kg shoes: Conquest 2014

With Bruce, Ken, Kurt & Tony for the first 14. Kurt stuck it out for the duration. Some chafing in the final hour, neglected to bring re-lube supplies. Tanked a 24oz Dew @ 14 mile stop, but otherwise not carrying fluids or calories. Running on deficit is good training, but really need to practice the fueling too.

Saturday Mar 1, 2014 #

5 AM

Note
rhr:48 slept:9.0 weight:78.7kg

7 AM

Run - Trail 36:45 4.01 mi (9:10 / mi) +105m 8:28 / mi
ahr:126 max:142 shoes: 340 ORoc 2011

Tried to catch the Sat AM crew, but got there too late. Ran snowmobile trails in the Sodom Rd section if forest. Solid, but not real great footing. Cut it short as I had been fasting since yesterday and had just come from the phlebotomist, so energy was flagging pretty bad. 0F when I went to get blood drawn, probably a few degrees warmer at run time. Perhaps I'll go out later (warmer) for some road mileage...

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