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Training Log Archive: cmorse

In the 7 days ending Aug 31, 2005:

	activity	#	time	miles		km		+m				load
	Run - Trail	3	1:50:32	13.3	(8:19)	21.4	(5:10)	370				32.2
	Orienteering	2	1:00:59	4.6	(13:16)	7.4	(8:14)	60	20 /	23c	86%	35.8
	Run - Road	2	42:01	5.84	(7:12)	9.4	(4:28)					12.6
	Other	1	6:00									0.6
	Total	5	3:39:32	23.74		38.2		430	20 /	23c	86%	81.2
averages - sleep:7.8 rhr:43 weight:77.2kg

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Wednesday Aug 31, 2005 #

Orienteering race (Regis College Sprint) 26:58 [5] *** 3.15 km (8:34 / km)
ahr:153 max:174 spiked:11/14c rhr:42 slept:7.0 weight:77.1kg shoes: Jalas Champion

warm, humid evening - wet woods - see comments. HR around 158-160 for first half of course in woods, but humidity got to me and I was dragging in the more open campus areas which brought the average hr down a bit.

Sprint - Splits

Tuesday Aug 30, 2005 #

Note
(rest day)

showery and dank... we'll call it a rest day...

Monday Aug 29, 2005 #

Run - Road (hare & back) 21:49 [3] * 4.7 km (4:39 / km)
ahr:132 shoes: Adidas Response Trail 9

total time for out & back, 2km trail run up to powerline and back in middle

Run - Trail (hare road to cow field) 9:48 [3] * 2.0 km (4:54 / km) +50m 4:21 / km
ahr:142 max:149 shoes: Adidas Response Trail 9

run jeep trail up hare & back while reading old 1:7500 pawtuckaway map

Sunday Aug 28, 2005 #

Run - Trail warm up/down 9:45 [2] * 1.5 km (6:30 / km)
ahr:125 rhr:43 slept:8.0 weight:77.6kg shoes: Adidas Response Trail 9

Easy trail run from Rt 85 in on north end to pond.

Orienteering (98 Troll Cup Orange 1) 34:01 [3] *** 4.25 km (8:00 / km) +60m 7:29 / km
ahr:133 max:178 spiked:9/9c shoes: Adidas Response Trail 9

Avoided trail options instead taking more climb and crappier footing to get terrain training in. Walked a couple hills, but otherwise felt pretty good in terrain. 4.25km straight line distance, actual running distance 4.75km as measured in OCAD

Run - Trail (Gay City - extra mileage) 34:00 [3] ** 6.4 km (5:19 / km) +120m 4:51 / km
ahr:138 max:170 shoes: Adidas Response Trail 9

After O workout & 5 minute rest, ran back down to mill site, across river, yellow trail S, then picking up red trail all the way back up and out to where I parked the car. HR estimated from occasional glances at watch, not running timer on this segment. 70's, overcast with light showers, but not enough to cause visibility issues. Woods very dry, most woodies crispy and dropping foliage prematurely.

Orange 1 - Splits

Saturday Aug 27, 2005 #

Run - Trail (sampler & moonlight) 56:59 [3] 11.5 km (4:57 / km) +200m 4:34 / km
ahr:125 max:195 rhr:45 slept:8.0 weight:77.1kg shoes: Salomon XA Pro

sampler & moonlight w/ deb & bruce

decent conversational pace for sampler, started to tire after crossing gulf road, but leading group so kept pushing, revived a bit at top of hill, pushed on soapstone climbs, bounding down quarry feeling good and sprinted the bottom of the road w/ Deb, bruce about a minute back.

Best I've felt on a longer run all summer, but cooler morning weather doesn't hurt. Down about 4# for run.

Friday Aug 26, 2005 #

Run - Road (hare & back) 20:12 [3] 4.7 km (4:18 / km)
ahr:139 max:162 rhr:43 slept:8.0 weight:77.1kg shoes: Adidas Response Trail 9

nothing special, late afternoon run on the dirt road to get some time in.

Other warm up/down (cooldown - walk/jog) 6:00 [1]
shoes: Adidas Response Trail 9

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