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Training Log Archive: cmorse

In the 7 days ending Mar 6, 2005:

activity # timemileskm+mload
  Run - Road3 2:32:05 19.51(7:48) 31.4(4:51) 23038.8
  Run - Trail2 1:22:26 10.25(8:02) 16.5(5:00) 38518.1
  Orienteering1 53:54 5.44(9:55) 8.75(6:10) 9335 /38c92%51.2
  Bike - Road1 30:086.0
  Run - Mixed1 15:003.0
  Core1 10:001.0
  Total6 5:43:33 35.2 56.65 70835 /38c92%118.2
averages - sleep:7.3 rhr:44 weight:76.4kg

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MoTuWeThFrSaSu

Sunday Mar 6, 2005 #

Run - Trail long (Shenipsit NB) 1:05:57 [2] 13.0 km (5:04 / km) +285m 4:34 / km
ahr:131 max:146 shoes: Response Trail CL '03

20's, light snow
some bare spots, but mostly 2-5 inches of soft, slippery snow. Did about 7-8 minutes off trail cutting back to main trail. Definitely faster pace coming back - about 5 minutes faster on return

Saturday Mar 5, 2005 #

Event: 3 Sprints (Sat) and Middle Dst/Route Choice Team Training (Sun)
 

Orienteering race (Curly) 17:03 [5] **** 2.88 km (5:55 / km) +21m 5:43 / km
ahr:161 spiked:12/13c shoes: Response Trail CL '03

15th of 57, 4th M40

Orienteering race (Larry) 17:33 [5] **** 3.12 km (5:38 / km) +39m 5:18 / km
ahr:158 spiked:13/13c shoes: Response Trail CL '03

12/50, 3rd M40

Orienteering race (Moe) 19:18 [5] **** 2.75 km (7:01 / km) +33m 6:37 / km
ahr:156 spiked:10/12c shoes: Response Trail CL '03

12/42, 3rd M40

Run - Mixed warm up/down 15:00 [2]


Curly (1) - Splits

Larry (2) - Splits

Moe (3) - Splits

Friday Mar 4, 2005 #

Note
rhr:44 slept:4.5 weight:75.7kg (rest day)

Thursday Mar 3, 2005 #

Run - Road (lake & back) 37:18 [2] 8.5 km (4:23 / km)
ahr:135 max:153 slept:8.5 shoes: Response Trail CL '03

totally uninspired run - stride felt 'off' for 2km or so. no zip in legs.

Wednesday Mar 2, 2005 #

Bike - Road (woodlake & back - mtn bik) 30:08 [2]
ahr:126

Tuesday Mar 1, 2005 #

Run - Road long (Around the lake) 1:23:45 [3] 18.2 km (4:36 / km) +230m 4:20 / km
ahr:137 max:158 slept:8.0 weight:77.1kg shoes: Response Trail CL '03

30f, snowing lightly
pavement wet, dirt snowy & slick in spots
ok run, 2.5 minutes slower than last week

Core 10:00 [1]

Monday Feb 28, 2005 #

Run - Trail tempo (hare road) 16:29 [3] 3.5 km (4:43 / km) +100m 4:07 / km
ahr:150 rhr:44 slept:8.0 shoes: Response Trail CL '03

up over hare on ice & snow to cider mill and back
good effort, but hr ot quite into 150's

Run - Road (hare & back) 31:02 [2] 4.7 km (6:36 / km)
shoes: Response Trail CL '03

good pace (5:40) out, then solid run on hare.

Bonked on dirt coming back slow jog degenerating to walk in final 800m - no energy or motivation

in a hurry this am - skipped breakfast - bad idea

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