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Training Log Archive: cmorse

In the 7 days ending Apr 24, 2005:

	activity	#	time	miles		km		+m				load
	Run - Trail	2	2:05:59	16.06	(7:51)	25.85	(4:52)	335				56.6
	Run - Road	1	1:37:06	11.31	(8:35)	18.2	(5:20)	230				19.4
	Orienteering	1	26:05	1.83	(14:14)	2.95	(8:51)	70	9 /	11c	81%	24.8
	Total	4	4:09:10	29.2	(8:32)	47.0	(5:18)	635	9 /	11c	81%	100.8
averages - sleep:8.3 rhr:48 weight:74.4kg

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Sunday Apr 24, 2005 #

Run - Road long (around the lake) 1:37:06 [2] 18.2 km (5:20 / km) +230m 5:01 / km
ahr:119 rhr:42 slept:8.0 weight:75.7kg shoes: Adidas Response Trail 9

trail behind house (forest access) now barricaded & signed, didn't feel like driving anywhere so opted to road run around lake. Took it slow & paced my self - almost 20 minutes slower than last time out about a month ago. Kept hr down, but stride never felt smooth and upon finishing I felt about the same as if I had pushed pace. Oh well, at least got out the door...

Friday Apr 22, 2005 #

Run - Trail intervals (Vernon Rail Trail) 1:02:49 [4] 14.0 km (4:29 / km) +160m 4:15 / km
ahr:133 max:156 rhr:54 slept:8.5 weight:73kg shoes: Adidas Response Trail 9

1mi warmup
10x400m intervals, 400m recovery
5x uphill - 93/89/91/94/96
2.7km recovery to Bolton Notch
5x downhill - 84/85/86/86/86
1mi cooldown
legs felt ok uphill, heavy on downhill
recovery averaged 120sec
good effort
intended to do 8x400 - does that make this a negative Bricker interval session?

C • intervals 4

Thursday Apr 21, 2005 #

Run - Trail tempo (soapstone) 33:49 [3] 5.75 km (5:53 / km) +175m 5:06 / km
ahr:133 max:150 shoes: Adidas Response Trail 9

parking lot, outbound SMTR, over webster, hemlock, around mtn - good energy

Run - Trail tempo (sampler) 29:21 [3] 6.1 km (4:49 / km)
ahr:133 max:150 shoes: Adidas Response Trail 9

2005 pr for route?

Wednesday Apr 20, 2005 #

Orienteering race (Pine Hill Sprint) 26:05 [5] *** 2.95 km (8:51 / km) +70m 7:54 / km
ahr:160 max:210 spiked:9/11c shoes: Jalas Champion

forgot glasses, regular glasses into pocket @ 5 - rest of run blind - less than stellar performance, but good enough for 3rd

Advanced - Splits

Tuesday Apr 19, 2005 #

Note

Mon-Tue - backpacking w/ Jackson on AT in Salisbury - Lion's Head to Riga Shelter. Gorgeous out - night & day - had trail/shelter to ourselves. Jackson's first backpack...

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