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Training Log Archive: cmorse

In the 7 days ending Mar 10, 2012:

activity # timemileskm+mload
  Run - Trail4 1:54:43 12.9 20.76 35048.4
  Longsword2 1:30:006.0
  Orienteering1 1:05:36 3.54(18:31) 5.7(11:31) 13811 /16c68%62.3
  Run - Road2 29:59 3.73(8:03) 6.0(5:00)9.0
  Total6 5:00:18 20.17 32.46 48811 /16c68%125.7
  [1-5]5 4:30:18
averages - sleep:8 rhr:48

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SuMoTuWeThFrSa

Saturday Mar 10, 2012 #

Event: Birkhead Wilderness Classic (US Classic Champs)
 
11 AM

Orienteering race (Classic Day 1) 1:05:36 [5] *** 5.7 km (11:31 / km) +138m 10:16 / km
spiked:11/16c shoes: 340 ORoc 2010

Amateur Day - simple errors compounded by botched recovery attempts - 25 minutes back. More later




Credit: Carlie Huberman, BOK
C • Nice looking shirt! 2

Run - Trail warm up/down 15:00 [1]

jogging & stretching

Green Day 1 - Splits

Friday Mar 9, 2012 #

8 AM

Note

Hayden's 11th Birthday. What better way to spend it than riding in the back of the car? Loaded him up, went to Hartford to pick up Giacomo Barbone for the ride to North Carolina. Got in to NC about 11:30, shared floor space with Ian Smith & Neil Dobbs who arrived sometime later due to delayed flights.

49mpg on the southbound leg..

Thursday Mar 8, 2012 #

12 PM

Run - Trail (Shafran) 18:26 [3] 3.46 km (5:20 / km) +50m 4:58 / km
shoes: 285 RocLite B

Too nice not to delay my errands and slip out for a quick run. Kept it pretty easy - right around 5min/km. Nice to be out in shorts.

Run - Road (SLR) 9:27 [3] 2.0 km (4:44 / km)

Wednesday Mar 7, 2012 #

6 AM

Run - Road warm up/down (SLR) 20:32 [3] 4.0 km (5:08 / km)
rhr:48 slept:8.0 shoes: 285 RocLite B

SLR out dirt road.
C • Clint, Good luck with you... 2

Run - Trail (Hare Rd) 21:10 intensity: (17:13 @3) + (3:57 @5) 4.0 km (5:18 / km) +100m 4:42 / km
shoes: 285 RocLite B

Up Hare Rd (dirt) - a lot of downed trees still so not a smooth forest road run - thus calling it a trail run. Ran km #6 at hard race pace (3:57) - not bad considering part of the hill had crusty snow and ice on it.
4 PM

Longsword 30:00 [0]

6 PM

Longsword 1:00:00 [1]

Sunday Mar 4, 2012 #

6 AM

Note
rhr:47 slept:8.0

10 AM

Run - Trail tempo (Hop River Trail) 1:00:07 intensity: (30:00 @3) + (14:52 @4) + (15:15 @5) 13.3 km (4:31 / km) +200m 4:12 / km
shoes: 285 RocLite B

Easy warmup, then threw in a series of faster 400m interspersed with 400 recovery between the mile markers. Turned at 9km and ran 4000m at hard race pace = 3:48/km vs 3:50 calculated I pace, but I was running slightly downhill. Glutes a bit tight at the end.

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