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Training Log Archive: cmorse

In the 7 days ending May 13, 2006:

activity # timemileskm+mload
  Run - Trail2 3:27:30 17.99(11:32) 28.95(7:10) 1380124.5
  Orienteering2 55:05 4.16(13:14) 6.7(8:13) 957 /11c63%27.9
  Total3 4:22:35 22.15(11:51) 35.65(7:22) 14757 /11c63%152.4
averages - sleep:8 rhr:45 weight:169lbs

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Saturday May 13, 2006 #

Orienteering race (Billygoat Sprint #1) 13:52 [5] *** 1.8 km (7:42 / km) +50m 6:46 / km
spiked:4/6c shoes: Jalas Champion

Arrived late, got dressed fast and went out. Realized green was fiction very early and ignored it - had a pretty good race until #6 where I got a little low, then couldn't see flag - mostly because I didn't read the clue properly. But sunny and warm - great!!

Orienteering race (Billygoat Sprint #2) 16:13 [4] *** 1.9 km (8:32 / km) +45m 7:38 / km
spiked:3/5c shoes: Jalas Champion

about 5 minutes breather and copy splits, then out on the 2nd course. Was feeling totally spent even before getting to #1 damn... Navigated cleanly, but slow, crossing marsh went up wrong reentrant (to R) and lost at least a half minute there. Also going to #4 ran trail too far (up over ridge) and had to come back around - then looked at code on flag and thought it was wrong (I read the wrong code on micro-clue sheet - I usually put codes on my punch card but didn't have time to prep this outing..) Started to move away from wrong flag, then realized my error and went back up - probably 40s total on the overshot, then the misreading code problems - just tired mostly. Clean the rest of the way..

Wednesday May 10, 2006 #

Run - Trail intervals (Valley Falls Rail Trail) 47:30 [4] 9.65 km (4:55 / km) +80m 4:44 / km
ahr:124 max:152 rhr:45 slept:8.0 weight:169lbs

6am - Rail Trail intervals with Bruce G.

400m on, 400m recovery

uphill 1:28, 1:30, 1:29, 1:33 (hr 147,148,146,150)
downhill 1:30, 1:29, 1:31, 1:30 (hr 146,148,136,143)

didn't feel like an even effort - first couple uphill started strong for 200m then faded over final 200m, most of the downhill intervals didn't push quite as hard but concentrated on longer stride length - actually surprised at how close all the times actually were

Sunday May 7, 2006 #

Orienteering (Norwottuck) 25:00 [2] 3.0 km (8:20 / km)
rhr:45 weight:169lbs shoes: Jalas Champion

Warming up before 7-Sisters - took map and randomly feature to feature in the visitor center area - distance is an effort based guess

Run - Trail race (7-Sisters) 2:40:00 [4] 19.3 km (8:17 / km) +1300m 6:12 / km
ahr:145 max:162 shoes: Jalas Champion

Awesome day for a trail race...
Goal was 2:30 - 50 minutes to road crossing (50:14), 50 minutes to turnaround and back (1:40:03) and 50 minutes back - some where on the last section I managed to inherit an extra 10 minutes - felt ok, ran some hills, walked others but hit 2:30 about midway between Mt Hitchcock & Bare Mtn - goal lost I backed off a bit going over Bare and let a few folks go by without contesting them.

Paul Low set a new course record in something like 1:42 - certainly held a commanding lead when he passed me headed back to summit house

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